Weeknight Dinners
monday
Day Total Calories
Day Total Macros
44g
Carbs
38g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
dinner @ 7:30 pm
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Ingredients
Note: includes all selected portions
16 oz Salmon fillet - 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
8 Tbsp 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
Swap salmon for firm tofu in Step 4.
Press the tofu for 15 minutes, then slice it into thick fillets.
As instructed, spread mustard and crushed pecans on the tofu and bake alongside the vegetables.
- Preheat oven to 425 degrees F.
- Line a baking sheet with parchment paper & spray it with an oil spray.
- Place salmon on the baking sheet.
- Spread mustard onto the top of the salmon.
- 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.
- Chop the potatoes in halves.
- Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.
- Bake for 25 minutes, mixing veggies halfway through and adding in salmon for the last 15 minutes.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
tuesday
Day Total Calories
Day Total Macros
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
dinner @ 7:30 pm
Edit Meal
Ingredients
Note: includes all selected portions
4 Sausage, chicken - 140 calories per serving
4 Sausage, vegetarian - 210 calories per serving
6 Zucchini, medium - 50 calories per serving
2 cups Pasta, penne, whole wheat, cooked - 80 calories per serving
8 cups Leafy green, spinach - 14 calories per serving
1 cup Alfredo sauce - 100 calories per serving
8 Tbsp 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
Swap chicken sausage for sliced vegetarian sausage in Step 4.
Cook vegetarian sausage slices as instructed on their package before adding zucchini.
Then, proceed as directed.
- Cook pasta as instructed on its package on the stovetop.
- Slice sausage into coin shapes and slice zucchini into small pieces.
- Spray a pan with a cooking spray.
- Stir fry sausage for ~10 minutes on low-medium heat until cooked through. Add zucchini and stir fry for ~3-5 minutes more.
- Add cooked pasta, spinach, sun-dried tomatoes, Alfredo sauce, and seasonings and mix together. Let simmer, stirring occasionally.
- Serve and enjoy!
- No dairy? Use dairy-free pesto sauce, available at most stores.
wednesday
Day Total Calories
Day Total Macros
60g
Carbs
31g
Protein
21g
Fat
Fiber
10g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
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, 90% lean, raw - 185 calories per serving
1 cup Fresh Salsa (Pico de Gallo) - 20 calories per serving
8 tsp Taco seasoning - 10 calories per serving
8 tsp Avocado oil (tsp) - 82 calories per serving
16 Tbsp Cilantro - 0 calories per serving
Directions
- Slice potatoes and carrots into small chunks
- Mix together with 1/2 the avocado oil and 1/2 the taco seasoning
- Bake or air fry for 20 minutes at 400 degrees F
- Add the other 1/2 of the avocado oil to a pan
- Stir fry the ground beef with the other 1/2 of the taco seasoning for ~8 minutes on medium heat, or until cooked through
- Make your taco bowls with the vegetables, beef, pico de gallo, and chopped cilantro
- No beef? Use kidney beans.
thursday
Day Total Calories
Day Total Macros
41g
Carbs
18g
Protein
21g
Fat
Fiber
15g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
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
1 cup Guacamole - 105 calories per serving
1⅓ cups Cheese, Mexican, shredded - 152 calories per serving
1 cup Salsa - 16 calories per serving
4 Tbsp Cilantro - 0 calories per serving
8 tsp Taco seasoning - 10 calories per serving
Directions
- Preheat oven to 400 degrees F
- Slice mini bell peppers in halves
- Mix together beans and taco seasoning
- Fill bell pepper halves with bean mixture
- Top with cheese
- Bake for 8 minutes
- Top with guac (I buy pre-made), salsa, more seasoning if you wish, and chopped cilantro
- No dairy? Use more guac at the end
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
—g
4
Ingredients
Note: includes all selected portions
16 oz Salmon fillet - 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
8 Tbsp 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
Swap salmon for firm tofu in Step 4.
Press the tofu for 15 minutes, then slice it into thick fillets.
As instructed, spread mustard and crushed pecans on the tofu and bake alongside the vegetables.
- Preheat oven to 425 degrees F.
- Line a baking sheet with parchment paper & spray it with an oil spray.
- Place salmon on the baking sheet.
- Spread mustard onto the top of the salmon.
- 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.
- Chop the potatoes in halves.
- Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.
- Bake for 25 minutes, mixing veggies halfway through and adding in salmon for the last 15 minutes.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
tuesday
Calories
418
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
4
Ingredients
Note: includes all selected portions
4 Sausage, chicken - 140 calories per serving
4 Sausage, vegetarian - 210 calories per serving
6 Zucchini, medium - 50 calories per serving
2 cups Pasta, penne, whole wheat, cooked - 80 calories per serving
8 cups Leafy green, spinach - 14 calories per serving
1 cup Alfredo sauce - 100 calories per serving
8 Tbsp 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
Swap chicken sausage for sliced vegetarian sausage in Step 4.
Cook vegetarian sausage slices as instructed on their package before adding zucchini.
Then, proceed as directed.
- Cook pasta as instructed on its package on the stovetop.
- Slice sausage into coin shapes and slice zucchini into small pieces.
- Spray a pan with a cooking spray.
- Stir fry sausage for ~10 minutes on low-medium heat until cooked through. Add zucchini and stir fry for ~3-5 minutes more.
- Add cooked pasta, spinach, sun-dried tomatoes, Alfredo sauce, and seasonings and mix together. Let simmer, stirring occasionally.
- Serve and enjoy!
- No dairy? Use dairy-free pesto sauce, available at most stores.
wednesday
Calories
532
61g
Carbs
32g
Protein
21g
Fat
Fiber
10g
Added Sugar
—g
4
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, 90% lean, raw - 185 calories per serving
1 cup Fresh Salsa (Pico de Gallo) - 20 calories per serving
8 tsp Taco seasoning - 10 calories per serving
8 tsp Avocado oil (tsp) - 82 calories per serving
16 Tbsp Cilantro - 0 calories per serving
Directions
- Slice potatoes and carrots into small chunks
- Mix together with 1/2 the avocado oil and 1/2 the taco seasoning
- Bake or air fry for 20 minutes at 400 degrees F
- Add the other 1/2 of the avocado oil to a pan
- Stir fry the ground beef with the other 1/2 of the taco seasoning for ~8 minutes on medium heat, or until cooked through
- Make your taco bowls with the vegetables, beef, pico de gallo, and chopped cilantro
- No beef? Use kidney beans.
thursday
Calories
437
41g
Carbs
18g
Protein
21g
Fat
Fiber
16g
Added Sugar
—g
4
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
1 cup Guacamole - 105 calories per serving
1⅓ cups Cheese, Mexican, shredded - 152 calories per serving
1 cup Salsa - 16 calories per serving
4 Tbsp Cilantro - 0 calories per serving
8 tsp Taco seasoning - 10 calories per serving
Directions
- Preheat oven to 400 degrees F
- Slice mini bell peppers in halves
- Mix together beans and taco seasoning
- Fill bell pepper halves with bean mixture
- Top with cheese
- Bake for 8 minutes
- Top with guac (I buy pre-made), salsa, more seasoning if you wish, and chopped cilantro
- No dairy? Use more guac at the end
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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