Example Day: 1600 calories, 100+gm protein

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monday
Day Total Calories
1583
0
(1583 calories remainingover target)
Day Total Macros
95g
Carbs
106g
Protein
89g
Fat
Fiber
16g
Added Sugar
12g
breakfast @ 8:00 am
Edit Meal

Sweet Potato and 2 Scrambled Eggs

Starch
256 calories (256 calories per serving)
26g
Carbs
14g
Protein
10g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
1 Potato, sweet, medium, 5 inches - 112 calories
⅛ tsp Garlic salt - 0 calories

Directions

  1. Slice sweet potato in half
  2. Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through
  3. Whisk eggs in a bowl
  4. Spray a small pan with an oil spray, cook eggs through to your desired consistency
  5. Arrange all foods on a plate, top with garlic salt, and enjoy!
Recipe Details
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lunch @ 12:30 pm
Edit Meal

Peanut Slaw Bowl with Chicken

443 calories (443 calories per serving)
25g
Carbs
32g
Protein
25g
Fat
Fiber
6g
Added Sugar
4g
ViewHide meal Details

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 - 80 calories
4 oz Rotisserie chicken - 200 calories

Directions

  1. In a bowl, mix together all ingredients 
  2. Enjoy!
  3. No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts. No chicken? Use tofu or white beans.
Recipe Details
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snack
Edit Meal

Cheese, Veggies and Chocolate Box

Fruit
480 calories (480 calories per serving)
54g
Carbs
17g
Protein
25g
Fat
Fiber
10g
Added Sugar
8g
ViewHide meal Details

Ingredients

2 Round Wax-Covered Cheese (e.g. Baby Bell) - 140 calories
2 Tbsp Tzatziki sauce - 80 calories
3 Cucumber, small - 96 calories
1 cup Raspberries, fresh - 64 calories
1 Chocolate, 100 calories - 100 calories

Directions

  1. Slice cucumbers into thin strips
  2. Arrange all foods in a lunchbox or on a plate
  3. Enjoy!
  4. No dairy? Use guacamole instead of tzatziki, and jerky instead of cheese
Recipe Details
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dinner @ 7:30 pm
Edit Meal

Sliders and Salad

460 calories (460 calories per serving)
4g
Carbs
44g
Protein
29g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw - 255 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
3 cups Leafy greens, romaine - 21 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Hot sauce (tsp) - 0 calories

Directions

  1. Preheat oven to 400 F
  2. Mix together ground beef, garlic salt, and some of your pepper
  3. Make 3 patty shapes, add patties to an oven-safe pan (line with parchment paper if you need to), and bake for 18 minutes
  4. 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.
  5. Make salad with romaine, creamy dressing, and the rest of your pepper
  6. Arrange all foods on a plate and enjoy!
  7. No dairy? Top burgers with avocado, and use vinaigrette instead of creamy dressing.
Recipe Details
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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
1639
109g
Carbs
108g
Protein
89g
Fat
Fiber
23g
Added Sugar
12g

Sweet Potato and 2 Scrambled Eggs

Starch
256 calories (256 calories per serving)
26g
Carbs
14g
Protein
10g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
1 Potato, sweet, medium, 5 inches - 112 calories
⅛ tsp Garlic salt - 0 calories

Directions

  1. Slice sweet potato in half
  2. Place on a microwave-safe plate and microwave for 5-6 minutes, or until sweet potato has cooked through
  3. Whisk eggs in a bowl
  4. Spray a small pan with an oil spray, cook eggs through to your desired consistency
  5. Arrange all foods on a plate, top with garlic salt, and enjoy!
Recipe Details
View

Peanut Slaw Bowl with Chicken

443 calories (443 calories per serving)
25g
Carbs
32g
Protein
25g
Fat
Fiber
6g
Added Sugar
4g
ViewHide meal Details

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 - 80 calories
4 oz Rotisserie chicken - 200 calories

Directions

  1. In a bowl, mix together all ingredients 
  2. Enjoy!
  3. No nuts? Use a vinaigrette instead of the peanut sauce, and diced avocado instead of the peanuts. No chicken? Use tofu or white beans.
Recipe Details
View

Cheese, Veggies and Chocolate Box

Fruit
480 calories (480 calories per serving)
54g
Carbs
17g
Protein
25g
Fat
Fiber
10g
Added Sugar
8g
ViewHide meal Details

Ingredients

2 Round Wax-Covered Cheese (e.g. Baby Bell) - 140 calories
2 Tbsp Tzatziki sauce - 80 calories
3 Cucumber, small - 96 calories
1 cup Raspberries, fresh - 64 calories
1 Chocolate, 100 calories - 100 calories

Directions

  1. Slice cucumbers into thin strips
  2. Arrange all foods in a lunchbox or on a plate
  3. Enjoy!
  4. No dairy? Use guacamole instead of tzatziki, and jerky instead of cheese
Recipe Details
View

Sliders and Salad

460 calories (460 calories per serving)
4g
Carbs
44g
Protein
29g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw - 255 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
3 cups Leafy greens, romaine - 21 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Hot sauce (tsp) - 0 calories

Directions

  1. Preheat oven to 400 F
  2. Mix together ground beef, garlic salt, and some of your pepper
  3. Make 3 patty shapes, add patties to an oven-safe pan (line with parchment paper if you need to), and bake for 18 minutes
  4. 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.
  5. Make salad with romaine, creamy dressing, and the rest of your pepper
  6. Arrange all foods on a plate and enjoy!
  7. No dairy? Top burgers with avocado, and use vinaigrette instead of creamy dressing.
Recipe Details
View

tuesday

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

wednesday

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

thursday

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

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

No groceries in this food group.

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.
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