Rachel's Go-To Meals

Salmon with Cauli Rice & Broccoli

333 calories (333 calories per serving)

Carbs

32g

Protein

19g

Fat

Fiber

Added Sugar

—g

Ingredients

4 oz Salmon fillet, raw - 200 calories

1 cup Beans & legumes, White, cooked - 220 calories

1 cup Broccoli, frozen - 31 calories

¾ cup Cauliflower rice, frozen - 20 calories

2 tsp Avocado oil (tsp) - 82 calories

⅛ tsp Garlic salt - 0 calories

⅛ tsp Pepper, ground - 0 calories

Directions

Swap salmon for white beans in Step 2.

Preheat oven to 400 degrees F.
Add oil to a pan, stir fry vegetables on medium heat until cooked through. Top with seasonings.
Line a baking sheet with parchment paper, bake salmon for 10-15 minutes, until cooked through.
Top salmon with more seasonings.
Arrange all foods on a plate and enjoy!

tuesday

Day Total Calories

416

(416 calories remainingover target)

Day Total Macros

23g

Carbs

58g

Protein

11g

Fat

Fiber

Added Sugar

—g

dinner @ 7:30 pm

Basic Turkey Chili

411 calories (411 calories per serving)

21g

Carbs

33g

Protein

21g

Fat

Fiber

Added Sugar

—g

Ingredients

5 oz Ground turkey, 93% lean, raw - 215 calories

⅞ cup Beans & legumes, kidney beans, cooked - 196 calories

¾ cup Cauliflower rice, frozen - 20 calories

1 cup Canned, diced tomatoes - 56 calories

1 Zucchini, medium - 33 calories

2 tsp Avocado oil (tsp) - 82 calories

⅛ tsp Salt - 0 calories

1 tsp Taco seasoning - 5 calories

Directions

When swapping kidney beans for ground turkey, you can skip step 1 and add them to step 3.

Add oil to a pot, and stir-fry ground turkey until cooked through.
Chop zucchini into small/medium chunks.
Add in zucchini and cauliflower rice to your pot, cook through.
Add in tomatoes and seasonings, and let simmer.
Enjoy!

wednesday

Day Total Calories

466

(466 calories remainingover target)

Day Total Macros

24g

Carbs

42g

Protein

24g

Fat

Fiber

Added Sugar

—g

dinner @ 7:30 pm

Roast in the Oven

466 calories (466 calories per serving)

24g

Carbs

42g

Protein

24g

Fat

Fiber

Added Sugar

—g

Ingredients

6 oz Beef, chuck roast (stew meat), raw - 364 calories

1½ cups Lentils, cooked - 345 calories

3 Carrots, whole, large - 75 calories

½ Onion, yellow, large - 28 calories

½ tsp Thyme, dried - 0 calories

⅛ tsp Garlic salt - 0 calories

Directions

Swap beef for lentils. Use pre-cooked or canned lentils, drain and rinse if needed, then add them to the dish during cooking or mixing as directed in the recipe.

Note: this recipe works best when making multiple servings at once.
Preheat oven to 325F.
Add meat to an oven-safe pot that has a lid. Season meat. Cover with lid, bake for 1 hour per pound of meat.
When you have 1 hour left, add in rough-chopped vegetables (keep pot covered in oven).
Shred meat with forks before serving.
Enjoy!
Note: Season liberally if you prefer!

thursday

Day Total Calories

329

(329 calories remainingover target)

Day Total Macros

26g

Carbs

28g

Protein

13g

Fat

Fiber

Added Sugar

—g

dinner @ 7:30 pm

Spaghetti Squash with Hearty Sauce

329 calories (329 calories per serving)

26g

Carbs

28g

Protein

13g

Fat

Fiber

Added Sugar

—g

Ingredients

2 cups Squash, spaghetti - 90 calories

½ cup Canned, diced tomatoes - 28 calories

4 oz Ground beef, 93% lean, raw - 170 calories

¾ cup Lentils, cooked - 173 calories

⅛ tsp Red pepper flakes - 0 calories

⅛ tsp Garlic salt - 0 calories

¼ tsp Pepper, ground - 0 calories

1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap ground beef for lentils in Step 7.

Preheat oven to 400 degrees F.
Cut whole spaghetti squash in half if not already done so (be careful!). Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
Scoop out the seeds of spaghetti squash.
Line the baking sheet with parchment paper and spray it with an oil spray.
Bake spaghetti squash, cut side faced down, for 35 minutes.
Shred spaghetti squash with a fork when it has cooled down for a few minutes.
While spaghetti squash is baking, spray a pan with an oil spray. Stir-fry beef until no longer pink, then add in tomatoes and seasonings & let heat through.
Top spaghetti squash with meat sauce, enjoy!

friday

Day Total Calories

427

(427 calories remainingover target)

Day Total Macros

19g

Carbs

34g

Protein

24g

Fat

Fiber

Added Sugar

—g

dinner @ 7:30 pm

Cauli Mac & Cheese with Cottage Cheese

437 calories (437 calories per serving)

18g

Carbs

33g

Protein

27g

Fat

Fiber

Added Sugar

—g

Ingredients

2 cups Cauliflower rice, frozen - 53 calories

½ cup Cottage cheese, 2% - 90 calories

½ cup Cottage cheese, 2%, dairy-free - 115 calories

2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) - 70 calories

½ cup Cheese, Mexican, shredded - 228 calories

½ cup Cheese, shredded, dairy-free - 180 calories

⅛ tsp Garlic salt - 0 calories

Directions

Swap all dairy for their dairy-free versions.

Optional: blend cottage cheese in a blender until smooth.
Spray pot with an oil spray.
Stir fry cauli rice on low heat, until cooked through.
Add in the rest of your ingredients (cheese, seasonings, etc.), mix them in so everything has heated and combined.
Enjoy!

Notes

All recipes are for 1 serving. The grocery list at the end is for all meals.

dinner

monday

Calories

333

Carbs

32g

Protein

19g

Fat

Fiber

Added Sugar

—g

Salmon with Cauli Rice & Broccoli

333 calories (333 calories per serving)

Carbs

32g

Protein

19g

Fat

Fiber

Added Sugar

—g

Ingredients

4 oz Salmon fillet, raw - 200 calories

1 cup Beans & legumes, White, cooked - 220 calories

1 cup Broccoli, frozen - 31 calories

¾ cup Cauliflower rice, frozen - 20 calories

2 tsp Avocado oil (tsp) - 82 calories

⅛ tsp Garlic salt - 0 calories

⅛ tsp Pepper, ground - 0 calories

Directions

Swap salmon for white beans in Step 2.

Preheat oven to 400 degrees F.
Add oil to a pan, stir fry vegetables on medium heat until cooked through. Top with seasonings.
Line a baking sheet with parchment paper, bake salmon for 10-15 minutes, until cooked through.
Top salmon with more seasonings.
Arrange all foods on a plate and enjoy!

tuesday

Calories

411

21g

Carbs

34g

Protein

21g

Fat

Fiber

Added Sugar

—g

Basic Turkey Chili

411 calories (411 calories per serving)

21g

Carbs

33g

Protein

21g

Fat

Fiber

Added Sugar

—g

Ingredients

5 oz Ground turkey, 93% lean, raw - 215 calories

⅞ cup Beans & legumes, kidney beans, cooked - 196 calories

¾ cup Cauliflower rice, frozen - 20 calories

1 cup Canned, diced tomatoes - 56 calories

1 Zucchini, medium - 33 calories

2 tsp Avocado oil (tsp) - 82 calories

⅛ tsp Salt - 0 calories

1 tsp Taco seasoning - 5 calories

Directions

When swapping kidney beans for ground turkey, you can skip step 1 and add them to step 3.

Add oil to a pot, and stir-fry ground turkey until cooked through.
Chop zucchini into small/medium chunks.
Add in zucchini and cauliflower rice to your pot, cook through.
Add in tomatoes and seasonings, and let simmer.
Enjoy!

wednesday

Calories

467

25g

Carbs

42g

Protein

24g

Fat

Fiber

Added Sugar

—g

Roast in the Oven

466 calories (466 calories per serving)

24g

Carbs

42g

Protein

24g

Fat

Fiber

Added Sugar

—g

Ingredients

6 oz Beef, chuck roast (stew meat), raw - 364 calories

1½ cups Lentils, cooked - 345 calories

3 Carrots, whole, large - 75 calories

½ Onion, yellow, large - 28 calories

½ tsp Thyme, dried - 0 calories

⅛ tsp Garlic salt - 0 calories

Directions

Swap beef for lentils. Use pre-cooked or canned lentils, drain and rinse if needed, then add them to the dish during cooking or mixing as directed in the recipe.

Note: this recipe works best when making multiple servings at once.
Preheat oven to 325F.
Add meat to an oven-safe pot that has a lid. Season meat. Cover with lid, bake for 1 hour per pound of meat.
When you have 1 hour left, add in rough-chopped vegetables (keep pot covered in oven).
Shred meat with forks before serving.
Enjoy!
Note: Season liberally if you prefer!

thursday

Calories

329

26g

Carbs

28g

Protein

13g

Fat

Fiber

Added Sugar

—g

Spaghetti Squash with Hearty Sauce

329 calories (329 calories per serving)

26g

Carbs

28g

Protein

13g

Fat

Fiber

Added Sugar

—g

Ingredients

2 cups Squash, spaghetti - 90 calories

½ cup Canned, diced tomatoes - 28 calories

4 oz Ground beef, 93% lean, raw - 170 calories

¾ cup Lentils, cooked - 173 calories

⅛ tsp Red pepper flakes - 0 calories

⅛ tsp Garlic salt - 0 calories

¼ tsp Pepper, ground - 0 calories

1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap ground beef for lentils in Step 7.

Preheat oven to 400 degrees F.
Cut whole spaghetti squash in half if not already done so (be careful!). Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
Scoop out the seeds of spaghetti squash.
Line the baking sheet with parchment paper and spray it with an oil spray.
Bake spaghetti squash, cut side faced down, for 35 minutes.
Shred spaghetti squash with a fork when it has cooled down for a few minutes.
While spaghetti squash is baking, spray a pan with an oil spray. Stir-fry beef until no longer pink, then add in tomatoes and seasonings & let heat through.
Top spaghetti squash with meat sauce, enjoy!

friday

Calories

437

19g

Carbs

34g

Protein

27g

Fat

Fiber

Added Sugar

—g

Cauli Mac & Cheese with Cottage Cheese

437 calories (437 calories per serving)

18g

Carbs

33g

Protein

27g

Fat

Fiber

Added Sugar

—g

Ingredients

2 cups Cauliflower rice, frozen - 53 calories

½ cup Cottage cheese, 2% - 90 calories

½ cup Cottage cheese, 2%, dairy-free - 115 calories

2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) - 70 calories

½ cup Cheese, Mexican, shredded - 228 calories

½ cup Cheese, shredded, dairy-free - 180 calories

⅛ tsp Garlic salt - 0 calories

Directions

Swap all dairy for their dairy-free versions.

Optional: blend cottage cheese in a blender until smooth.
Spray pot with an oil spray.
Stir fry cauli rice on low heat, until cooked through.
Add in the rest of your ingredients (cheese, seasonings, etc.), mix them in so everything has heated and combined.
Enjoy!