High Protein Meal Plan (1600 calories, 100+gm protein)
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
85g
Carbs
147g
Protein
73g
Fat
Fiber
15g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
3 Tbsp Nuts (Tbsp units) - 141 calories
Directions
Swap cheese for nuts.
- Hard boil eggs
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
1 cup Tomatoes, grape - 32 calories
1 Cucumber, small - 32 calories
¼ Onion, red - 11 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap chicken for more chickpeas in Step 4.
Drain and rinse the chickpeas, then stir them into the dish as directed, cooking until warmed through or lightly browned.
- Spray pan with an oil spray.
- Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
- Chop cucumber, tomatoes, and onion.
- Combine all ingredients into a salad.
snack
Edit Meal
Yogurt with Strawberries & 1/8 Cup Nuts
25g
Carbs
29g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
⅛ cup Nuts - 100 calories
1 cup Strawberries, fresh - 50 calories
Directions
Swap regular yogurt for a dairy-free version.
- Add nuts and berries (sliced) to yogurt.
- Feel free to swap out these nuts for any nut or seed you prefer.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 Zucchini, medium - 33 calories
¾ cup Lentils, cooked - 173 calories
¼ cup Canned, diced tomatoes - 14 calories
¼ cup Ricotta cheese, dairy-free - 108 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground beef for lentils in Step 2.
Swap ricotta cheese and mozzarella cheese for dairy-free versions.
- Chop zucchini into small pieces.
- Spray a pan with an oil spray. Stir fry ground beef and zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid.
- Mix in tomatoes, ricotta, and seasonings. Let all contents heat through.
- Top with mozzarella.
- Cover pan with a lid to let the cheese melt.
- Enjoy!
thursday, friday
Day Total Calories
Day Total Macros
153g
Carbs
108g
Protein
60g
Fat
Fiber
27g
Added Sugar
10g
breakfast @ 8:00 am
Edit Meal
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp) - 35 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap cream cheese for dairy-free version.
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten free? Use a gluten free bagel or bread.
lunch @ 12:30 pm
Edit Meal
Harvest Bowl with Tuna, Sweet Potato & Apple
60g
Carbs
35g
Protein
11g
Fat
Fiber
10g
Added Sugar
8g
Ingredients
½ Apple, medium - 48 calories
⅛ cup Cranberries, dried, sweetened (cups) - 49 calories
⅛ cup Pecans (cups) - 94 calories
3 cups Mixed greens - 30 calories
½ cup Lentils, cooked - 115 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap tuna for lentils.
- Poke holes in potato with fork on its top and bottom. Microwave for 4 minutes on its top and bottom.
- Dice apple and chop up sweet potato.
- Combine all ingredients in a large bowl.
- Top with red wine vinegar and seasonings.
- No nuts? Use seeds.
snack
Edit Meal
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
dinner @ 7:30 pm
Edit Meal
Ingredients
2 Bell pepper, orange, large - 100 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ oz Pepperoni - 35 calories
4 oz Cheese, sliced, mozzarella, full fat/ regular - 280 calories
⅓ cup Cheese, Parmesan, shredded (cups) - 111 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Preheat oven to 425 degrees F
- Slice peppers in halves
- Add pepper halves to a casserole dish
- Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves
- Top with seasonings
- Optional: Add a few olive slices – track them if you do!
- Bake for 25 minutes, and enjoy!
- No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
saturday, sunday
Day Total Calories
Day Total Macros
83g
Carbs
130g
Protein
73g
Fat
Fiber
23g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
3 slice Deli slices, Tofurky - 60 calories
1 Bread, thick, slice - 110 calories
2 Egg, large - 144 calories
¼ tsp Vanilla - 0 calories
⅓ Tbsp Milk, 2% (Tbsp) - 3 calories
¼ tsp Cinnamon - 0 calories
1 cup Raspberries, fresh - 64 calories
Directions
Swap deli meat for Tofurky slices.
- Combine one egg, vanilla, milk, and cinnamon in a bowl.
- Whisk with a fork until smooth.
- Spray a pan with an oil spray and put on medium heat.
- Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
- Cook ~3 minutes each side, until mixture has been soaked up.
- While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
- Add turkey. Fold bread over & make a sandwich if you like.
- Serve berries on the side.
- Note: 1/3 Tbsp = 1 tsp. No dairy? Use any other kind of milk, or go without milk.
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Avocado, small - 117 calories
2 Lettuce leaves for lettuce wraps - 4 calories
1 tsp Sesame seeds (tsp) - 13 calories
2 tsp Buffalo sauce - 10 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for pressed and cubed tofu in Step 2.
Cook tofu for ~8 minutes on low heat, turning occasionally, then mix with buffalo sauce.
- Spray a pan with an oil spray. Slice chicken into thin strips.
- Cook chicken for ~8 minutes on low heat, until cooked through.
- Remove chicken from heat. Mix with buffalo sauce.
- Slice avocado.
- Add all ingredients to lettuce wraps.
- No chicken? Use fish or the vegetarian option. Don’t like buffalo sauce? Use a low calorie vinaigrette.
snack
Edit Meal
2 Servings Baked Cheese Crackers + 1 Orange
17g
Carbs
31g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 Egg, hard-boiled - 180 calories
1 Orange, medium - 62 calories
dinner @ 7:30 pm
Edit Meal
Ingredients
1½ cups Eggplant slices - 53 calories
¾ cup Cheese, shredded, dairy-free - 300 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap cheese and butter for a dairy-free cheese.
- This recipe works best when making 2 or 3 servings at once.
- Preheat oven to 425 degrees F.
- Cut eggplant into small cubes.
- Add butter to an oven-safe pan and melt on low heat.
- Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through.
- Mix in tomatoes and seasonings.
- Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes.
- No dairy? Use a dairy-free cheese, or swap this meal out for another.
breakfast
lunch
snack
dinner
monday
Calories
1579
86g
Carbs
148g
Protein
73g
Fat
Fiber
16g
Added Sugar
—g
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
3 Tbsp Nuts (Tbsp units) - 141 calories
Directions
Swap cheese for nuts.
- Hard boil eggs
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
1 cup Tomatoes, grape - 32 calories
1 Cucumber, small - 32 calories
¼ Onion, red - 11 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap chicken for more chickpeas in Step 4.
Drain and rinse the chickpeas, then stir them into the dish as directed, cooking until warmed through or lightly browned.
- Spray pan with an oil spray.
- Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
- Chop cucumber, tomatoes, and onion.
- Combine all ingredients into a salad.
Yogurt with Strawberries & 1/8 Cup Nuts
25g
Carbs
29g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
⅛ cup Nuts - 100 calories
1 cup Strawberries, fresh - 50 calories
Directions
Swap regular yogurt for a dairy-free version.
- Add nuts and berries (sliced) to yogurt.
- Feel free to swap out these nuts for any nut or seed you prefer.
Ingredients
1 Zucchini, medium - 33 calories
¾ cup Lentils, cooked - 173 calories
¼ cup Canned, diced tomatoes - 14 calories
¼ cup Ricotta cheese, dairy-free - 108 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground beef for lentils in Step 2.
Swap ricotta cheese and mozzarella cheese for dairy-free versions.
- Chop zucchini into small pieces.
- Spray a pan with an oil spray. Stir fry ground beef and zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid.
- Mix in tomatoes, ricotta, and seasonings. Let all contents heat through.
- Top with mozzarella.
- Cover pan with a lid to let the cheese melt.
- Enjoy!
tuesday
Calories
1579
86g
Carbs
148g
Protein
73g
Fat
Fiber
16g
Added Sugar
—g
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
3 Tbsp Nuts (Tbsp units) - 141 calories
Directions
Swap cheese for nuts.
- Hard boil eggs
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
1 cup Tomatoes, grape - 32 calories
1 Cucumber, small - 32 calories
¼ Onion, red - 11 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap chicken for more chickpeas in Step 4.
Drain and rinse the chickpeas, then stir them into the dish as directed, cooking until warmed through or lightly browned.
- Spray pan with an oil spray.
- Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
- Chop cucumber, tomatoes, and onion.
- Combine all ingredients into a salad.
Yogurt with Strawberries & 1/8 Cup Nuts
25g
Carbs
29g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
⅛ cup Nuts - 100 calories
1 cup Strawberries, fresh - 50 calories
Directions
Swap regular yogurt for a dairy-free version.
- Add nuts and berries (sliced) to yogurt.
- Feel free to swap out these nuts for any nut or seed you prefer.
Ingredients
1 Zucchini, medium - 33 calories
¾ cup Lentils, cooked - 173 calories
¼ cup Canned, diced tomatoes - 14 calories
¼ cup Ricotta cheese, dairy-free - 108 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground beef for lentils in Step 2.
Swap ricotta cheese and mozzarella cheese for dairy-free versions.
- Chop zucchini into small pieces.
- Spray a pan with an oil spray. Stir fry ground beef and zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid.
- Mix in tomatoes, ricotta, and seasonings. Let all contents heat through.
- Top with mozzarella.
- Cover pan with a lid to let the cheese melt.
- Enjoy!
wednesday
Calories
1579
86g
Carbs
148g
Protein
73g
Fat
Fiber
16g
Added Sugar
—g
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
3 Tbsp Nuts (Tbsp units) - 141 calories
Directions
Swap cheese for nuts.
- Hard boil eggs
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
1 cup Tomatoes, grape - 32 calories
1 Cucumber, small - 32 calories
¼ Onion, red - 11 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap chicken for more chickpeas in Step 4.
Drain and rinse the chickpeas, then stir them into the dish as directed, cooking until warmed through or lightly browned.
- Spray pan with an oil spray.
- Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
- Chop cucumber, tomatoes, and onion.
- Combine all ingredients into a salad.
Yogurt with Strawberries & 1/8 Cup Nuts
25g
Carbs
29g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
⅛ cup Nuts - 100 calories
1 cup Strawberries, fresh - 50 calories
Directions
Swap regular yogurt for a dairy-free version.
- Add nuts and berries (sliced) to yogurt.
- Feel free to swap out these nuts for any nut or seed you prefer.
Ingredients
1 Zucchini, medium - 33 calories
¾ cup Lentils, cooked - 173 calories
¼ cup Canned, diced tomatoes - 14 calories
¼ cup Ricotta cheese, dairy-free - 108 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground beef for lentils in Step 2.
Swap ricotta cheese and mozzarella cheese for dairy-free versions.
- Chop zucchini into small pieces.
- Spray a pan with an oil spray. Stir fry ground beef and zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid.
- Mix in tomatoes, ricotta, and seasonings. Let all contents heat through.
- Top with mozzarella.
- Cover pan with a lid to let the cheese melt.
- Enjoy!
thursday
Calories
1508
154g
Carbs
109g
Protein
60g
Fat
Fiber
27g
Added Sugar
11g
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp) - 35 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap cream cheese for dairy-free version.
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten free? Use a gluten free bagel or bread.
Harvest Bowl with Tuna, Sweet Potato & Apple
60g
Carbs
35g
Protein
11g
Fat
Fiber
10g
Added Sugar
8g
Ingredients
½ Apple, medium - 48 calories
⅛ cup Cranberries, dried, sweetened (cups) - 49 calories
⅛ cup Pecans (cups) - 94 calories
3 cups Mixed greens - 30 calories
½ cup Lentils, cooked - 115 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap tuna for lentils.
- Poke holes in potato with fork on its top and bottom. Microwave for 4 minutes on its top and bottom.
- Dice apple and chop up sweet potato.
- Combine all ingredients in a large bowl.
- Top with red wine vinegar and seasonings.
- No nuts? Use seeds.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
2 Bell pepper, orange, large - 100 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ oz Pepperoni - 35 calories
4 oz Cheese, sliced, mozzarella, full fat/ regular - 280 calories
⅓ cup Cheese, Parmesan, shredded (cups) - 111 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Preheat oven to 425 degrees F
- Slice peppers in halves
- Add pepper halves to a casserole dish
- Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves
- Top with seasonings
- Optional: Add a few olive slices – track them if you do!
- Bake for 25 minutes, and enjoy!
- No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
friday
Calories
1508
154g
Carbs
109g
Protein
60g
Fat
Fiber
27g
Added Sugar
11g
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp) - 35 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap cream cheese for dairy-free version.
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten free? Use a gluten free bagel or bread.
Harvest Bowl with Tuna, Sweet Potato & Apple
60g
Carbs
35g
Protein
11g
Fat
Fiber
10g
Added Sugar
8g
Ingredients
½ Apple, medium - 48 calories
⅛ cup Cranberries, dried, sweetened (cups) - 49 calories
⅛ cup Pecans (cups) - 94 calories
3 cups Mixed greens - 30 calories
½ cup Lentils, cooked - 115 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap tuna for lentils.
- Poke holes in potato with fork on its top and bottom. Microwave for 4 minutes on its top and bottom.
- Dice apple and chop up sweet potato.
- Combine all ingredients in a large bowl.
- Top with red wine vinegar and seasonings.
- No nuts? Use seeds.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
2 Bell pepper, orange, large - 100 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ oz Pepperoni - 35 calories
4 oz Cheese, sliced, mozzarella, full fat/ regular - 280 calories
⅓ cup Cheese, Parmesan, shredded (cups) - 111 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Preheat oven to 425 degrees F
- Slice peppers in halves
- Add pepper halves to a casserole dish
- Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves
- Top with seasonings
- Optional: Add a few olive slices – track them if you do!
- Bake for 25 minutes, and enjoy!
- No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
saturday
Calories
1531
84g
Carbs
131g
Protein
74g
Fat
Fiber
24g
Added Sugar
1g
Ingredients
3 slice Deli slices, Tofurky - 60 calories
1 Bread, thick, slice - 110 calories
2 Egg, large - 144 calories
¼ tsp Vanilla - 0 calories
⅓ Tbsp Milk, 2% (Tbsp) - 3 calories
¼ tsp Cinnamon - 0 calories
1 cup Raspberries, fresh - 64 calories
Directions
Swap deli meat for Tofurky slices.
- Combine one egg, vanilla, milk, and cinnamon in a bowl.
- Whisk with a fork until smooth.
- Spray a pan with an oil spray and put on medium heat.
- Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
- Cook ~3 minutes each side, until mixture has been soaked up.
- While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
- Add turkey. Fold bread over & make a sandwich if you like.
- Serve berries on the side.
- Note: 1/3 Tbsp = 1 tsp. No dairy? Use any other kind of milk, or go without milk.
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Avocado, small - 117 calories
2 Lettuce leaves for lettuce wraps - 4 calories
1 tsp Sesame seeds (tsp) - 13 calories
2 tsp Buffalo sauce - 10 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for pressed and cubed tofu in Step 2.
Cook tofu for ~8 minutes on low heat, turning occasionally, then mix with buffalo sauce.
- Spray a pan with an oil spray. Slice chicken into thin strips.
- Cook chicken for ~8 minutes on low heat, until cooked through.
- Remove chicken from heat. Mix with buffalo sauce.
- Slice avocado.
- Add all ingredients to lettuce wraps.
- No chicken? Use fish or the vegetarian option. Don’t like buffalo sauce? Use a low calorie vinaigrette.
2 Servings Baked Cheese Crackers + 1 Orange
17g
Carbs
31g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 Egg, hard-boiled - 180 calories
1 Orange, medium - 62 calories
Ingredients
1½ cups Eggplant slices - 53 calories
¾ cup Cheese, shredded, dairy-free - 300 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap cheese and butter for a dairy-free cheese.
- This recipe works best when making 2 or 3 servings at once.
- Preheat oven to 425 degrees F.
- Cut eggplant into small cubes.
- Add butter to an oven-safe pan and melt on low heat.
- Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through.
- Mix in tomatoes and seasonings.
- Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes.
- No dairy? Use a dairy-free cheese, or swap this meal out for another.
sunday
Calories
1531
84g
Carbs
131g
Protein
74g
Fat
Fiber
24g
Added Sugar
1g
Ingredients
3 slice Deli slices, Tofurky - 60 calories
1 Bread, thick, slice - 110 calories
2 Egg, large - 144 calories
¼ tsp Vanilla - 0 calories
⅓ Tbsp Milk, 2% (Tbsp) - 3 calories
¼ tsp Cinnamon - 0 calories
1 cup Raspberries, fresh - 64 calories
Directions
Swap deli meat for Tofurky slices.
- Combine one egg, vanilla, milk, and cinnamon in a bowl.
- Whisk with a fork until smooth.
- Spray a pan with an oil spray and put on medium heat.
- Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
- Cook ~3 minutes each side, until mixture has been soaked up.
- While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
- Add turkey. Fold bread over & make a sandwich if you like.
- Serve berries on the side.
- Note: 1/3 Tbsp = 1 tsp. No dairy? Use any other kind of milk, or go without milk.
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Avocado, small - 117 calories
2 Lettuce leaves for lettuce wraps - 4 calories
1 tsp Sesame seeds (tsp) - 13 calories
2 tsp Buffalo sauce - 10 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for pressed and cubed tofu in Step 2.
Cook tofu for ~8 minutes on low heat, turning occasionally, then mix with buffalo sauce.
- Spray a pan with an oil spray. Slice chicken into thin strips.
- Cook chicken for ~8 minutes on low heat, until cooked through.
- Remove chicken from heat. Mix with buffalo sauce.
- Slice avocado.
- Add all ingredients to lettuce wraps.
- No chicken? Use fish or the vegetarian option. Don’t like buffalo sauce? Use a low calorie vinaigrette.
2 Servings Baked Cheese Crackers + 1 Orange
17g
Carbs
31g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 Egg, hard-boiled - 180 calories
1 Orange, medium - 62 calories
Ingredients
1½ cups Eggplant slices - 53 calories
¾ cup Cheese, shredded, dairy-free - 300 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap cheese and butter for a dairy-free cheese.
- This recipe works best when making 2 or 3 servings at once.
- Preheat oven to 425 degrees F.
- Cut eggplant into small cubes.
- Add butter to an oven-safe pan and melt on low heat.
- Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through.
- Mix in tomatoes and seasonings.
- Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes.
- No dairy? Use a dairy-free cheese, or swap this meal out for another.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.