Example Day: 1600 calories, 100+gm protein
monday
Day Total Calories
Day Total Macros
108g
Carbs
105g
Protein
83g
Fat
Fiber
23g
Added Sugar
12g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
1 Potato, sweet, medium, 5 inches
– 112 calories
⅛ tsp Garlic salt
– 0 calories
Directions
- Slice sweet potato in half.
- Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through.
- Whisk eggs in a bowl.
- Spray a small pan with an oil spray, cook eggs through to your desired consistency.
- Arrange all foods on a plate, top with garlic salt, and enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Carrots, shredded or julienned
– 45 calories
1 cup Cabbage, shredded
– 16 calories
2 Tbsp Peanuts (Tbsp)
– 102 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
8 oz Tofu, extra firm
– 190 calories
Directions
- In a bowl, mix together all ingredients.
- Enjoy!
- No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts.
snack
Edit Meal
Cheese, Veggies, & Chocolate Box
53g
Carbs
15g
Protein
20g
Fat
Fiber
10g
Added Sugar
8g
Ingredients
2 oz Beef jerky, no added sugar
– 160 calories
¼ Avocado, small
– 58 calories
3 Cucumber, small
– 96 calories
1 cup Raspberries, fresh
– 64 calories
1 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp)
– 80 calories
1 Chocolate, 100 calories, no sugar added
– 100 calories
Directions
- Slice cucumbers into thin strips.
- Arrange all foods in a lunchbox or on a plate.
- Enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
1 Veggie burger (black bean & quinoa), patty
– 180 calories
½ Avocado, small
– 117 calories
1 Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 50 calories
3 cups Leafy greens, romaine
– 21 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
1 tsp Hot sauce (tsp)
– 0 calories
Directions
- Preheat oven to 400°F.
- Mix ground beef, garlic salt, and some of your pepper.
- Make 3 patty shapes, add patties to an oven-safe pan (line with parchment paper if you need to), and bake for 18 minutes.
- Top burgers with cheese (break your piece of cheese into 3 evenly-sized pieces), bake for another 2 minutes. Top with hot sauce once cheese has melted.
- Make salad with romaine, creamy dressing, and the rest of your pepper.
- Arrange all foods on a plate and enjoy!
Notes
Each recipe is for 1 serving. The grocery list at the end is for the entire day (for 1 person).
breakfast
lunch
snack
dinner
monday
Calories
1594
108g
Carbs
106g
Protein
84g
Fat
Fiber
23g
Added Sugar
12g
Ingredients
2 Egg, large
– 144 calories
1 Potato, sweet, medium, 5 inches
– 112 calories
⅛ tsp Garlic salt
– 0 calories
Directions
- Slice sweet potato in half.
- Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through.
- Whisk eggs in a bowl.
- Spray a small pan with an oil spray, cook eggs through to your desired consistency.
- Arrange all foods on a plate, top with garlic salt, and enjoy!
Ingredients
1 cup Carrots, shredded or julienned
– 45 calories
1 cup Cabbage, shredded
– 16 calories
2 Tbsp Peanuts (Tbsp)
– 102 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
8 oz Tofu, extra firm
– 190 calories
Directions
- In a bowl, mix together all ingredients.
- Enjoy!
- No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts.
Cheese, Veggies, & Chocolate Box
53g
Carbs
15g
Protein
20g
Fat
Fiber
10g
Added Sugar
8g
Ingredients
2 oz Beef jerky, no added sugar
– 160 calories
¼ Avocado, small
– 58 calories
3 Cucumber, small
– 96 calories
1 cup Raspberries, fresh
– 64 calories
1 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp)
– 80 calories
1 Chocolate, 100 calories, no sugar added
– 100 calories
Directions
- Slice cucumbers into thin strips.
- Arrange all foods in a lunchbox or on a plate.
- Enjoy!
Ingredients
1 Veggie burger (black bean & quinoa), patty
– 180 calories
½ Avocado, small
– 117 calories
1 Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 50 calories
3 cups Leafy greens, romaine
– 21 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
1 tsp Hot sauce (tsp)
– 0 calories
Directions
- Preheat oven to 400°F.
- Mix ground beef, garlic salt, and some of your pepper.
- Make 3 patty shapes, add patties to an oven-safe pan (line with parchment paper if you need to), and bake for 18 minutes.
- Top burgers with cheese (break your piece of cheese into 3 evenly-sized pieces), bake for another 2 minutes. Top with hot sauce once cheese has melted.
- Make salad with romaine, creamy dressing, and the rest of your pepper.
- Arrange all foods on a plate and enjoy!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
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Added Sugar
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wednesday
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0g
Carbs
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Protein
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thursday
Calories
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0g
Carbs
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Protein
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friday
Calories
0
0g
Carbs
0g
Protein
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saturday
Calories
0
0g
Carbs
0g
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0g
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sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
—g
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.