Probiotics Meal Plan

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monday
Day Total Calories
1442
0
(1442 calories remainingover target)
Day Total Macros
91g
Carbs
92g
Protein
79g
Fat
Fiber
22g
Added Sugar
8g
breakfast @ 8:00 am
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Swaps

Yogurt, Berries, & Honey

Fruit
196 calories (196 calories per serving)
24g
Carbs
18g
Protein
4g
Fat
Fiber
5g
Added Sugar
6g
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Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
¾ cup Raspberries, fresh – 48 calories
1 tsp Honey – 20 calories

Directions

  1. Scoop yogurt into a bowl.
  2. Top with berries and honey, mix all together and enjoy!
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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Big Mac Salad with Avocado

446 calories (446 calories per serving)
11g
Carbs
33g
Protein
30g
Fat
Fiber
3g
Added Sugar
—g
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Ingredients

2 cups Leafy greens, lettuce, raw – 10 calories
4 oz Ground beef, 93% lean, raw – 170 calories
½ cup Beans & legumes, kidney beans, cooked – 112 calories
¼ cup Cheese, shredded, cheddar – 114 calories
¾ Avocado, small – 175 calories
1 oz Pickles, chip-cut – 0 calories
½ cup Tomatoes, grape – 16 calories
2 Tbsp Onion, red, diced – 4 calories
¼ Avocado, small – 58 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories
1 Tbsp Dressing, ranch, dairy-free – 60 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
  2. Dice onion and avocado, halve tomatoes. Combine all ingredients in a bowl.
  3. Top with salt & dressing.
  4. Note: I’m using ranch dressing here, but you can use 1000 Island, or whatever else you like.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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snack
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Whole Grain Crackers & 2 Tbsp Nut Butter

Starch
298 calories (298 calories per serving)
25g
Carbs
10g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
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Ingredients

1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. Note: Try to choose a whole grain cracker. AkMak or Triscuits are good options available at most stores.
  2. No nuts? Use a seed butter, e.g. sunflower seed butter.
  3. Gluten-free? Use gluten-free crackers.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
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dinner @ 7:30 pm
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Sausage & Cabbage Stir Fry with Sauerkraut

503 calories (503 calories per serving)
32g
Carbs
31g
Protein
28g
Fat
Fiber
10g
Added Sugar
2g
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Ingredients

2 Sausage, chicken – 280 calories
1½ Sausage, vegetarian – 315 calories
2 Sausage, chicken, no sugar added – 160 calories
1 cup Cabbage, shredded – 34 calories
1 cup Carrots, shredded or julienned – 45 calories
1 Tbsp Avocado oil (Tbsp) – 124 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
½ cup Sauerkraut – 20 calories

Directions

  1. Slice sausage into coin-shaped pieces.
  2. Add oil to a pan.
  3. Cook sausage ~8 minutes on medium-low heat.
  4. Add in cabbage and carrots another ~3 minutes, until slightly wilted.
  5. Top with seasonings.
  6. Add stir fry to a bowl, place sauerkraut on the side as shown in the picture.
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
No Sugar Added
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breakfast

lunch

snack

dinner

monday

Calories
1443
92g
Carbs
92g
Protein
80g
Fat
Fiber
22g
Added Sugar
8g
Swaps

Yogurt, Berries, & Honey

Fruit
196 calories (196 calories per serving)
24g
Carbs
18g
Protein
4g
Fat
Fiber
5g
Added Sugar
6g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
¾ cup Raspberries, fresh – 48 calories
1 tsp Honey – 20 calories

Directions

  1. Scoop yogurt into a bowl.
  2. Top with berries and honey, mix all together and enjoy!
Recipe Details
View
Swaps

Big Mac Salad with Avocado

446 calories (446 calories per serving)
11g
Carbs
33g
Protein
30g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Leafy greens, lettuce, raw – 10 calories
4 oz Ground beef, 93% lean, raw – 170 calories
½ cup Beans & legumes, kidney beans, cooked – 112 calories
¼ cup Cheese, shredded, cheddar – 114 calories
¾ Avocado, small – 175 calories
1 oz Pickles, chip-cut – 0 calories
½ cup Tomatoes, grape – 16 calories
2 Tbsp Onion, red, diced – 4 calories
¼ Avocado, small – 58 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories
1 Tbsp Dressing, ranch, dairy-free – 60 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
  2. Dice onion and avocado, halve tomatoes. Combine all ingredients in a bowl.
  3. Top with salt & dressing.
  4. Note: I’m using ranch dressing here, but you can use 1000 Island, or whatever else you like.
Recipe Details
View

Whole Grain Crackers & 2 Tbsp Nut Butter

Starch
298 calories (298 calories per serving)
25g
Carbs
10g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. Note: Try to choose a whole grain cracker. AkMak or Triscuits are good options available at most stores.
  2. No nuts? Use a seed butter, e.g. sunflower seed butter.
  3. Gluten-free? Use gluten-free crackers.
Recipe Details
View
Swaps

Sausage & Cabbage Stir Fry with Sauerkraut

503 calories (503 calories per serving)
32g
Carbs
31g
Protein
28g
Fat
Fiber
10g
Added Sugar
2g
ViewHide meal Details

Ingredients

2 Sausage, chicken – 280 calories
1½ Sausage, vegetarian – 315 calories
2 Sausage, chicken, no sugar added – 160 calories
1 cup Cabbage, shredded – 34 calories
1 cup Carrots, shredded or julienned – 45 calories
1 Tbsp Avocado oil (Tbsp) – 124 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
½ cup Sauerkraut – 20 calories

Directions

  1. Slice sausage into coin-shaped pieces.
  2. Add oil to a pan.
  3. Cook sausage ~8 minutes on medium-low heat.
  4. Add in cabbage and carrots another ~3 minutes, until slightly wilted.
  5. Top with seasonings.
  6. Add stir fry to a bowl, place sauerkraut on the side as shown in the picture.
Recipe Details
View

tuesday

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0g
Carbs
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Protein
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Fat
Fiber
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Added Sugar
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wednesday

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Carbs
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Protein
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thursday

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Carbs
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Protein
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Fat
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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
Fat
Fiber
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sunday

Calories
0
0g
Carbs
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Protein
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Fat
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Added Sugar
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Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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