Nov 18th Meal Prep
monday, tuesday, wednesday, thursday
Day Total Calories
Day Total Macros
57g
Carbs
115g
Protein
39g
Fat
Fiber
3g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
12 slice Deli slices, Tofurky
– 240 calories
2 Egg, large
– 144 calories
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
1 Cucumber, medium
– 42 calories
⅛ Onion, red
– 6 calories
½ Avocado, small
– 117 calories
4 Tbsp Parsley, fresh
– 0 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 Pita bread
– 200 calories
Directions
Swap tuna for beans in Step 2.
Swap cheese for avocado at the end.
- Dice onion, cucumber, and parsley.
- Top with lemon juice, salt, and pepper.
- Stuff into pita.
- Enjoy!
snack
Edit Meal
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
2 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
⅛ tsp Onion powder
– 0 calories
Directions
Swap ground turkey for white beans.
Swap regular cheese for dairy-free version.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- Note: you could also use ground chicken, or canned chicken if you prefer.
Notes
Recipes are all single servings. Grocery list is for 4 days.
breakfast
lunch
snack
monday
Calories
1070
58g
Carbs
106g
Protein
47g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
12 slice Deli slices, Tofurky
– 240 calories
2 Egg, large
– 144 calories
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
1 Cucumber, medium
– 42 calories
⅛ Onion, red
– 6 calories
½ Avocado, small
– 117 calories
4 Tbsp Parsley, fresh
– 0 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 Pita bread
– 200 calories
Directions
Swap tuna for beans in Step 2.
Swap cheese for avocado at the end.
- Dice onion, cucumber, and parsley.
- Top with lemon juice, salt, and pepper.
- Stuff into pita.
- Enjoy!
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
2 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
⅛ tsp Onion powder
– 0 calories
Directions
Swap ground turkey for white beans.
Swap regular cheese for dairy-free version.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- Note: you could also use ground chicken, or canned chicken if you prefer.
tuesday
Calories
1070
58g
Carbs
106g
Protein
47g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
12 slice Deli slices, Tofurky
– 240 calories
2 Egg, large
– 144 calories
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
1 Cucumber, medium
– 42 calories
⅛ Onion, red
– 6 calories
½ Avocado, small
– 117 calories
4 Tbsp Parsley, fresh
– 0 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 Pita bread
– 200 calories
Directions
Swap tuna for beans in Step 2.
Swap cheese for avocado at the end.
- Dice onion, cucumber, and parsley.
- Top with lemon juice, salt, and pepper.
- Stuff into pita.
- Enjoy!
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
2 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
⅛ tsp Onion powder
– 0 calories
Directions
Swap ground turkey for white beans.
Swap regular cheese for dairy-free version.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- Note: you could also use ground chicken, or canned chicken if you prefer.
wednesday
Calories
1070
58g
Carbs
106g
Protein
47g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
12 slice Deli slices, Tofurky
– 240 calories
2 Egg, large
– 144 calories
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
1 Cucumber, medium
– 42 calories
⅛ Onion, red
– 6 calories
½ Avocado, small
– 117 calories
4 Tbsp Parsley, fresh
– 0 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 Pita bread
– 200 calories
Directions
Swap tuna for beans in Step 2.
Swap cheese for avocado at the end.
- Dice onion, cucumber, and parsley.
- Top with lemon juice, salt, and pepper.
- Stuff into pita.
- Enjoy!
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
2 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
⅛ tsp Onion powder
– 0 calories
Directions
Swap ground turkey for white beans.
Swap regular cheese for dairy-free version.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- Note: you could also use ground chicken, or canned chicken if you prefer.
thursday
Calories
1070
58g
Carbs
106g
Protein
47g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
12 slice Deli slices, Tofurky
– 240 calories
2 Egg, large
– 144 calories
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
1 Cucumber, medium
– 42 calories
⅛ Onion, red
– 6 calories
½ Avocado, small
– 117 calories
4 Tbsp Parsley, fresh
– 0 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 Pita bread
– 200 calories
Directions
Swap tuna for beans in Step 2.
Swap cheese for avocado at the end.
- Dice onion, cucumber, and parsley.
- Top with lemon juice, salt, and pepper.
- Stuff into pita.
- Enjoy!
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
2 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
⅛ tsp Onion powder
– 0 calories
Directions
Swap ground turkey for white beans.
Swap regular cheese for dairy-free version.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- Note: you could also use ground chicken, or canned chicken if you prefer.
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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