Rachel's Go-To Meals
monday
Day Total Calories
Day Total Macros
7g
Carbs
33g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
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
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°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
Day Total Macros
21g
Carbs
33g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
1 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
¼ tsp Salt
– 0 calories
1 tsp Taco seasoning
– 5 calories
Directions
- Add oil to a pot & stir fry ground turkey until cooked through.
- Chop zucchini into small/medium chunks.
- Add in zucchini & cauliflower rice to your pot, cook through.
- Add in tomatoes & seasonings, & let simmer.
- Enjoy!
wednesday
Day Total Calories
Day Total Macros
24g
Carbs
42g
Protein
24g
Fat
Fiber
7g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
1½ cups Lentils, cooked
– 345 calories
3 Carrots, whole, large
– 75 calories
½ Onion, yellow, large
– 28 calories
½ tsp Thyme, dried
– 0 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Note: this recipe works best when making multiple servings at once.
- Preheat oven to 325°F.
- 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
Day Total Macros
26g
Carbs
28g
Protein
13g
Fat
Fiber
5g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Spaghetti Squash with Hearty Sauce
26g
Carbs
28g
Protein
13g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
2 cups Squash, spaghetti
– 90 calories
½ cup Canned, diced tomatoes
– 28 calories
¾ cup Lentils, cooked
– 173 calories
¼ tsp Red pepper flakes
– 0 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
1 tsp Avocado oil (tsp)
– 41 calories
Directions
- Preheat oven to 400°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
Day Total Macros
18g
Carbs
33g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Cauli Mac & Cheese with Cottage Cheese
19g
Carbs
34g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
2 cups Cauliflower rice, frozen
– 53 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
½ cup Cheese, shredded, dairy-free
– 180 calories
½ tsp Garlic powder
– 0 calories
1 dash Salt
– 0 calories
Directions
- 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 & combined.
- Enjoy!
Notes
All recipes are for 1 serving. The grocery list at the end is for all meals.
dinner
monday
Calories
333
7g
Carbs
33g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
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
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°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
6g
Added Sugar
—g
Ingredients
1 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
¼ tsp Salt
– 0 calories
1 tsp Taco seasoning
– 5 calories
Directions
- Add oil to a pot & stir fry ground turkey until cooked through.
- Chop zucchini into small/medium chunks.
- Add in zucchini & cauliflower rice to your pot, cook through.
- Add in tomatoes & seasonings, & let simmer.
- Enjoy!
wednesday
Calories
467
25g
Carbs
42g
Protein
24g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1½ cups Lentils, cooked
– 345 calories
3 Carrots, whole, large
– 75 calories
½ Onion, yellow, large
– 28 calories
½ tsp Thyme, dried
– 0 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Note: this recipe works best when making multiple servings at once.
- Preheat oven to 325°F.
- 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
5g
Added Sugar
—g
Spaghetti Squash with Hearty Sauce
26g
Carbs
28g
Protein
13g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
2 cups Squash, spaghetti
– 90 calories
½ cup Canned, diced tomatoes
– 28 calories
¾ cup Lentils, cooked
– 173 calories
¼ tsp Red pepper flakes
– 0 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
1 tsp Avocado oil (tsp)
– 41 calories
Directions
- Preheat oven to 400°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
5g
Added Sugar
—g
Cauli Mac & Cheese with Cottage Cheese
19g
Carbs
34g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
2 cups Cauliflower rice, frozen
– 53 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
½ cup Cheese, shredded, dairy-free
– 180 calories
½ tsp Garlic powder
– 0 calories
1 dash Salt
– 0 calories
Directions
- 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 & combined.
- Enjoy!
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
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.