1600 calories, 130gm protein

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monday
Day Total Calories
1573
0
(1573 calories remainingover target)
Day Total Macros
93g
Carbs
131g
Protein
77g
Fat
Fiber
21g
Added Sugar
4g
breakfast @ 8:00 am
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A white bowl of chocolate peanut butter oatmeal.

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
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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
2 tsp Chocolate chips, dairy-free (tsp) – 54 calories
2 tsp Chocolate chips, no sugar added (tsp) – 54 calories
¼ tsp Salt – 0 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

Directions

  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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lunch @ 12:30 pm
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Fast Buffalo Chicken Dip with Veg

467 calories (467 calories per serving)
19g
Carbs
53g
Protein
20g
Fat
Fiber
2g
Added Sugar
0g
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Ingredients

5 oz Rotisserie chicken – 250 calories
1 cup Beans & legumes, White, cooked – 220 calories
6 oz Rotisserie chicken – 300 calories
⅔ cup Cottage cheese, 2% – 120 calories
⅔ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 180 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
1 tsp Ranch seasoning – 8 calories
1 tsp Hot sauce (tsp) – 0 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Cucumber, medium – 21 calories

Directions

  1. Optional: blend cottage cheese in a blender.
  2. Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
  3. Top with cheddar cheese, microwave for 1-2 minutes.
  4. Dip with veggies, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
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snack
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A plate with deviled eggs, ham, avocado slices, and pickles.

Eggs & Roast Beef Plate

389 calories (389 calories per serving)
7g
Carbs
35g
Protein
25g
Fat
Fiber
3g
Added Sugar
0g
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Ingredients

2 Egg, large – 144 calories
4 oz Deli slices, roast beef – 142 calories
7½ slice Deli slices, Tofurky – 150 calories
¼ Avocado, small – 58 calories
1 oz Pickles, chip-cut – 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) – 45 calories

Directions

  1. 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.
  2. Peel eggs, top with everything bagel seasoning.
  3. Slice avocado, roll up roast beef.
  4. Arrange all foods on a plate and enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
dinner @ 7:30 pm
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A plate with salmon, Brussels sprouts, and broccolini.

Salmon with Carrots & Broccolini

427 calories (427 calories per serving)
33g
Carbs
35g
Protein
19g
Fat
Fiber
11g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 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

  1. Preheat oven to 400°F.
  2. Peel carrots, cut each carrot into quarters to make “fries” shapes.
  3. In a bowl mix together broccolini and carrots with avocado oil.
  4. Line baking sheet with parchment paper.
  5. In a single layer lay salmon and veggies. Top everything with garlic salt.
  6. Bake for 20 minutes, or until salmon has cooked through fully.
  7. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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breakfast

lunch

snack

dinner

monday

Calories
1573
93g
Carbs
131g
Protein
77g
Fat
Fiber
21g
Added Sugar
4g
Swaps
A white bowl of chocolate peanut butter oatmeal.

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
2 tsp Chocolate chips (tsp) – 46 calories
2 tsp Chocolate chips, dairy-free (tsp) – 54 calories
2 tsp Chocolate chips, no sugar added (tsp) – 54 calories
¼ tsp Salt – 0 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

Directions

  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
View
Swaps
Screenshot

Fast Buffalo Chicken Dip with Veg

467 calories (467 calories per serving)
19g
Carbs
53g
Protein
20g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories
1 cup Beans & legumes, White, cooked – 220 calories
6 oz Rotisserie chicken – 300 calories
⅔ cup Cottage cheese, 2% – 120 calories
⅔ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 180 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
1 tsp Ranch seasoning – 8 calories
1 tsp Hot sauce (tsp) – 0 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Cucumber, medium – 21 calories

Directions

  1. Optional: blend cottage cheese in a blender.
  2. Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
  3. Top with cheddar cheese, microwave for 1-2 minutes.
  4. Dip with veggies, enjoy!
Recipe Details
View
Swaps
A plate with deviled eggs, ham, avocado slices, and pickles.

Eggs & Roast Beef Plate

389 calories (389 calories per serving)
7g
Carbs
35g
Protein
25g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
4 oz Deli slices, roast beef – 142 calories
7½ slice Deli slices, Tofurky – 150 calories
¼ Avocado, small – 58 calories
1 oz Pickles, chip-cut – 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) – 45 calories

Directions

  1. 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.
  2. Peel eggs, top with everything bagel seasoning.
  3. Slice avocado, roll up roast beef.
  4. Arrange all foods on a plate and enjoy!
Recipe Details
View
Swaps
A plate with salmon, Brussels sprouts, and broccolini.

Salmon with Carrots & Broccolini

427 calories (427 calories per serving)
33g
Carbs
35g
Protein
19g
Fat
Fiber
11g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 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

  1. Preheat oven to 400°F.
  2. Peel carrots, cut each carrot into quarters to make “fries” shapes.
  3. In a bowl mix together broccolini and carrots with avocado oil.
  4. Line baking sheet with parchment paper.
  5. In a single layer lay salmon and veggies. Top everything with garlic salt.
  6. Bake for 20 minutes, or until salmon has cooked through fully.
  7. Enjoy!
Recipe Details
View

tuesday

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

wednesday

Calories
0
0g
Carbs
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Protein
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Fat
Fiber
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Added Sugar
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thursday

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

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
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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