1600 calories, 130gm protein
monday
Day Total Calories
Day Total Macros
91g
Carbs
133g
Protein
78g
Fat
Fiber
20g
Added Sugar
4g
breakfast @ 8:00 am
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Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips (tsp) - 46 calories
⅛ tsp Salt - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Melt chocolate chips in the microwave in 15 second intervals until smooth
- Top oatmeal with nut butter, chocolate, and salt
- No peanuts? Use any other nut/seed butter you prefer
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Cottage cheese, 2% - 135 calories
5 oz Rotisserie chicken - 250 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
¼ tsp Ranch Seasoning - 2 calories
1 tsp Hot sauce (tsp) - 0 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Cucumber, medium - 21 calories
Directions
- Optional: blend cottage cheese in a blender
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce
- Top with cheddar cheese, microwave for 1-2 minutes
- Dip with veggies, enjoy!
- No chicken? Use white beans, or swap this meal out for another
snack
Edit Meal
Ingredients
2 Egg, large - 144 calories
4 oz Deli slices, roast beef - 142 calories
¼ Avocado, small - 58 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
Directions
- Hard boil eggs by placing them in a pot of water, bringing the water to a boil, and letting the eggs simmer for 7 minutes
- Peel eggs, top with Everything Bagel seasoning
- Slice avocado, roll up roast beef
- Arrange all foods on a plate and enjoy!
- No meat? Use tofurkey slices, or cubed cheese
dinner @ 7:30 pm
Edit Meal
Salmon with Carrots and Broccolini
33g
Carbs
35g
Protein
19g
Fat
Fiber
11g
Added Sugar
—g
Ingredients
4 oz Salmon fillet - 200 calories
1½ cups Broccolini - 45 calories
4 Carrots, whole, large - 100 calories
2 tsp Garlic salt (tsp) - 0 calories
2 tsp Avocado oil (tsp) - 82 calories
Directions
- Preheat oven to 400 degrees F
- Peel carrots, cut each carrot into quarters to make “fries” shapes
- In a bowl mix together broccolini and carrots with avocado oil
- Line baking sheet with parchment paper
- In a single layer lay salmon and veggies. Top everything with garlic salt
- Bake for 20 minutes, or until salmon has cooked through fully
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1582
92g
Carbs
134g
Protein
78g
Fat
Fiber
21g
Added Sugar
4g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips (tsp) - 46 calories
⅛ tsp Salt - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Melt chocolate chips in the microwave in 15 second intervals until smooth
- Top oatmeal with nut butter, chocolate, and salt
- No peanuts? Use any other nut/seed butter you prefer
Ingredients
¾ cup Cottage cheese, 2% - 135 calories
5 oz Rotisserie chicken - 250 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
¼ tsp Ranch Seasoning - 2 calories
1 tsp Hot sauce (tsp) - 0 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Cucumber, medium - 21 calories
Directions
- Optional: blend cottage cheese in a blender
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce
- Top with cheddar cheese, microwave for 1-2 minutes
- Dip with veggies, enjoy!
- No chicken? Use white beans, or swap this meal out for another
Ingredients
2 Egg, large - 144 calories
4 oz Deli slices, roast beef - 142 calories
¼ Avocado, small - 58 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
Directions
- Hard boil eggs by placing them in a pot of water, bringing the water to a boil, and letting the eggs simmer for 7 minutes
- Peel eggs, top with Everything Bagel seasoning
- Slice avocado, roll up roast beef
- Arrange all foods on a plate and enjoy!
- No meat? Use tofurkey slices, or cubed cheese
Salmon with Carrots and Broccolini
33g
Carbs
35g
Protein
19g
Fat
Fiber
11g
Added Sugar
—g
Ingredients
4 oz Salmon fillet - 200 calories
1½ cups Broccolini - 45 calories
4 Carrots, whole, large - 100 calories
2 tsp Garlic salt (tsp) - 0 calories
2 tsp Avocado oil (tsp) - 82 calories
Directions
- Preheat oven to 400 degrees F
- Peel carrots, cut each carrot into quarters to make “fries” shapes
- In a bowl mix together broccolini and carrots with avocado oil
- Line baking sheet with parchment paper
- In a single layer lay salmon and veggies. Top everything with garlic salt
- Bake for 20 minutes, or until salmon has cooked through fully
- Enjoy!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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saturday
Calories
0
0g
Carbs
0g
Protein
0g
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sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
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Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
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