Weeknight Dinners

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monday
Day Total Calories
481
0
(481 calories remainingover target)
Day Total Macros
45g
Carbs
38g
Protein
19g
Fat
Fiber
10g
Added Sugar
0g
dinner @ 7:30 pm
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A sheet pan of pecan-crusted salmon with baby potatoes and green beans.

Pecan Crusted Salmon Sheet Pan

Starch
481 calories (481 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
45g
Carbs
38g
Protein
19g
Fat
Fiber
10g
Added Sugar
0g
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Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
20 Red potatoes, baby (125 calories per serving)
6 cups Green beans (47 calories per serving)
½ cup Pecans (Tbsp) (94 calories per serving)
4 Tbsp Dijon mustard (15 calories per serving)
½ tsp Garlic salt (0 calories per serving)
1 tsp Pepper, ground (0 calories per serving)

Directions

  1. Preheat oven to 425 degrees F.
  2. Line a baking sheet with parchment paper & spray it with an oil spray.
  3. Place salmon on the baking sheet.
  4. Spread mustard onto the top of the salmon.
  5. Add pecans to a plastic bag, and then crush them with a hard object, e.g. an ice cream scoop. Then add on top of the salmon.
  6. Chop the potatoes in halves.
  7. Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.
  8. Bake for 25 minutes, mixing veggies halfway through and adding in salmon for the last 15 minutes.
  9. No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
Recipe Details
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Omnivore Vegetarian
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tuesday
Day Total Calories
418
0
(418 calories remainingover target)
Day Total Macros
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
dinner @ 7:30 pm
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Swaps
A cast iron skillet of alfredo pasta with sausage and vegetables.

Alfredo Pasta Skillet

Starch
418 calories (418 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Sausage, chicken (140 calories per serving)
4 Sausage, vegetarian (210 calories per serving)
4 Sausage, chicken, no sugar added (80 calories per serving)
6 Zucchini, medium (50 calories per serving)
2 cups Pasta, penne, whole wheat, cooked (80 calories per serving)
2 cups Pasta, bean (e.g. chickpea, lentil), cooked (70 calories per serving)
8 cups Leafy greens, spinach, raw (14 calories per serving)
1 cup Alfredo sauce (100 calories per serving)
1 cup Alfredo sauce, dairy-free (70 calories per serving)
½ cup Tomatoes, sun-dried, oil packed (34 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Cook pasta as instructed on its package on the stovetop.
  2. Slice sausage into coin shapes and slice zucchini into small pieces.
  3. Spray a pan with a cooking spray.
  4. Stir fry sausage for ~10 minutes on low-medium heat until cooked through. Add zucchini and stir fry for ~3-5 minutes more.
  5. Add cooked pasta, spinach, sun-dried tomatoes, Alfredo sauce, and seasonings and mix together. Let simmer, stirring occasionally.
  6. Serve and enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein No Sugar Added
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wednesday
Day Total Calories
517
0
(517 calories remainingover target)
Day Total Macros
61g
Carbs
34g
Protein
18g
Fat
Fiber
10g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A bowl of taco salad with beef and tomato.

Taco Bowls on Root Vegetables

Starch
517 calories (517 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
61g
Carbs
34g
Protein
18g
Fat
Fiber
10g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Potato, Russet, medium, 5 inches (160 calories per serving)
12 Carrots, whole, large (75 calories per serving)
16 oz Ground beef, 93% lean, raw (170 calories per serving)
3 cups Beans & legumes, kidney beans, cooked (168 calories per serving)
1 cup Fresh Salsa (Pico de Gallo) (20 calories per serving)
2 Tbsp + 2 tsp Taco seasoning (10 calories per serving)
2 Tbsp + 2 tsp Avocado oil (tsp) (82 calories per serving)
1 cup Cilantro (0 calories per serving)

Directions

  1. Slice potatoes and carrots into small chunks.
  2. Mix together with 1/2 the avocado oil and 1/2 the taco seasoning.
  3. Bake or air fry for 20 minutes at 400 degrees F.
  4. Add the other 1/2 of the avocado oil to a pan.
  5. Stir fry the ground beef with the other 1/2 of the taco seasoning for ~8 minutes on medium heat, or until cooked through.
  6. Make your taco bowls with the vegetables, beef, pico de gallo, and chopped cilantro.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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thursday
Day Total Calories
432
0
(432 calories remainingover target)
Day Total Macros
41g
Carbs
18g
Protein
20g
Fat
Fiber
18g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A baking dish of vegetable pepper nachos with cheese.

Bean Pepper Nachos

Starch
432 calories (432 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
18g
Protein
20g
Fat
Fiber
18g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 Mini bell pepper (40 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
16 oz Ground beef, 93% lean, raw (170 calories per serving)
1 cup Guacamole (100 calories per serving)
3 cups Guacamole (300 calories per serving)
1⅓ cups Cheese, Mexican, shredded (152 calories per serving)
3 cups Guacamole (300 calories per serving)
1 cup Salsa (16 calories per serving)
4 Tbsp Cilantro (0 calories per serving)
2 Tbsp + 2 tsp Taco seasoning (10 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice mini bell peppers in halves.
  3. Mix together beans & taco seasoning.
  4. Fill bell pepper halves with bean mixture.
  5. Top with cheese.
  6. Bake for 8 minutes.
  7. Top with guac (I buy pre-made), salsa, more seasoning if you wish, and chopped cilantro.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein
View
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Add Day
Notes

The recipes and grocery list are all for 4 people. The nutrition information (calories, macros) is per serving.

dinner

monday

Calories
481
45g
Carbs
38g
Protein
19g
Fat
Fiber
10g
Added Sugar
0g
Swaps
A sheet pan of pecan-crusted salmon with baby potatoes and green beans.

Pecan Crusted Salmon Sheet Pan

Starch
481 calories (481 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
45g
Carbs
38g
Protein
19g
Fat
Fiber
10g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
20 Red potatoes, baby (125 calories per serving)
6 cups Green beans (47 calories per serving)
½ cup Pecans (Tbsp) (94 calories per serving)
4 Tbsp Dijon mustard (15 calories per serving)
½ tsp Garlic salt (0 calories per serving)
1 tsp Pepper, ground (0 calories per serving)

Directions

  1. Preheat oven to 425 degrees F.
  2. Line a baking sheet with parchment paper & spray it with an oil spray.
  3. Place salmon on the baking sheet.
  4. Spread mustard onto the top of the salmon.
  5. Add pecans to a plastic bag, and then crush them with a hard object, e.g. an ice cream scoop. Then add on top of the salmon.
  6. Chop the potatoes in halves.
  7. Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.
  8. Bake for 25 minutes, mixing veggies halfway through and adding in salmon for the last 15 minutes.
  9. No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
Recipe Details
View

tuesday

Calories
418
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
Swaps
A cast iron skillet of alfredo pasta with sausage and vegetables.

Alfredo Pasta Skillet

Starch
418 calories (418 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Sausage, chicken (140 calories per serving)
4 Sausage, vegetarian (210 calories per serving)
4 Sausage, chicken, no sugar added (80 calories per serving)
6 Zucchini, medium (50 calories per serving)
2 cups Pasta, penne, whole wheat, cooked (80 calories per serving)
2 cups Pasta, bean (e.g. chickpea, lentil), cooked (70 calories per serving)
8 cups Leafy greens, spinach, raw (14 calories per serving)
1 cup Alfredo sauce (100 calories per serving)
1 cup Alfredo sauce, dairy-free (70 calories per serving)
½ cup Tomatoes, sun-dried, oil packed (34 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Cook pasta as instructed on its package on the stovetop.
  2. Slice sausage into coin shapes and slice zucchini into small pieces.
  3. Spray a pan with a cooking spray.
  4. Stir fry sausage for ~10 minutes on low-medium heat until cooked through. Add zucchini and stir fry for ~3-5 minutes more.
  5. Add cooked pasta, spinach, sun-dried tomatoes, Alfredo sauce, and seasonings and mix together. Let simmer, stirring occasionally.
  6. Serve and enjoy!
Recipe Details
View

wednesday

Calories
517
61g
Carbs
34g
Protein
18g
Fat
Fiber
10g
Added Sugar
0g
Swaps
A bowl of taco salad with beef and tomato.

Taco Bowls on Root Vegetables

Starch
517 calories (517 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
61g
Carbs
34g
Protein
18g
Fat
Fiber
10g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Potato, Russet, medium, 5 inches (160 calories per serving)
12 Carrots, whole, large (75 calories per serving)
16 oz Ground beef, 93% lean, raw (170 calories per serving)
3 cups Beans & legumes, kidney beans, cooked (168 calories per serving)
1 cup Fresh Salsa (Pico de Gallo) (20 calories per serving)
2 Tbsp + 2 tsp Taco seasoning (10 calories per serving)
2 Tbsp + 2 tsp Avocado oil (tsp) (82 calories per serving)
1 cup Cilantro (0 calories per serving)

Directions

  1. Slice potatoes and carrots into small chunks.
  2. Mix together with 1/2 the avocado oil and 1/2 the taco seasoning.
  3. Bake or air fry for 20 minutes at 400 degrees F.
  4. Add the other 1/2 of the avocado oil to a pan.
  5. Stir fry the ground beef with the other 1/2 of the taco seasoning for ~8 minutes on medium heat, or until cooked through.
  6. Make your taco bowls with the vegetables, beef, pico de gallo, and chopped cilantro.
Recipe Details
View

thursday

Calories
432
41g
Carbs
18g
Protein
20g
Fat
Fiber
18g
Added Sugar
0g
Swaps
A baking dish of vegetable pepper nachos with cheese.

Bean Pepper Nachos

Starch
432 calories (432 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
18g
Protein
20g
Fat
Fiber
18g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 Mini bell pepper (40 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
16 oz Ground beef, 93% lean, raw (170 calories per serving)
1 cup Guacamole (100 calories per serving)
3 cups Guacamole (300 calories per serving)
1⅓ cups Cheese, Mexican, shredded (152 calories per serving)
3 cups Guacamole (300 calories per serving)
1 cup Salsa (16 calories per serving)
4 Tbsp Cilantro (0 calories per serving)
2 Tbsp + 2 tsp Taco seasoning (10 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice mini bell peppers in halves.
  3. Mix together beans & taco seasoning.
  4. Fill bell pepper halves with bean mixture.
  5. Top with cheese.
  6. Bake for 8 minutes.
  7. Top with guac (I buy pre-made), salsa, more seasoning if you wish, and chopped cilantro.
Recipe Details
View

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Note: list includes all portions (including family portions) multiplied by the number of days that meal is selected
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
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