Breakfast Bowls

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monday
Day Total Calories
235
0
(235 calories remainingover target)
Day Total Macros
4g
Carbs
12g
Protein
17g
Fat
Fiber
2g
Added Sugar
—g
breakfast @ 8:00 am
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Scrambled Eggs Bowl

235 calories (235 calories per serving)
5g
Carbs
13g
Protein
18g
Fat
Fiber
2g
Added Sugar
—g
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Ingredients

2 Egg, large – 144 calories
1 cup Leafy greens, arugula, raw – 5 calories
2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories
2 Tbsp Avocado (Tbsp) – 40 calories
1 tsp Hot sauce (tsp) – 0 calories
¼ tsp Garlic salt – 0 calories
1 tsp Butter (tsp) – 36 calories
1 tsp Avocado oil (tsp) – 41 calories

Directions

  1. Slice avocado.
  2. Add butter to a pan.
  3. Scramble eggs to desired consistency.
  4. Add arugula to a bowl, top with eggs, salsa, avocado, hot sauce, and garlic salt.
  5. Enjoy!

Recipe Details
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Omnivore
Dairy-Free
Higher Protein
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tuesday
Day Total Calories
451
0
(451 calories remainingover target)
Day Total Macros
45g
Carbs
28g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
breakfast @ 8:00 am
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Ground Turkey Bowl

Starch
452 calories (452 calories per serving)
46g
Carbs
28g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground turkey, 93% lean, raw – 172 calories
¾ cup Beans & legumes, black beans, cooked – 171 calories
2 tsp Avocado oil (tsp) – 82 calories
1 Bell pepper, yellow, large – 50 calories
½ Onion, yellow – 28 calories
1 Potato, Russet, small – 110 calories
2 tsp Taco seasoning – 10 calories
1 Tbsp Cilantro – 0 calories
1 tsp Hot sauce (tsp) – 0 calories

Directions

  1. Dice potato, pepper, and onion. Mix together with the 1/2 your oil and taco seasoning.
  2. Add to a baking sheet. Air fry for at 400 degrees F for 20 minutes, or bake at 400 degrees F for 30 minutes.
  3. Add the other 1/2 your oil to a pan, stir fry ground turkey until cooked through. Add in the other 1/2 of your taco seasoning.
  4. In a bowl, add your potatoes, vegetables, and ground turkey. Top with cilantro and hot sauce.
  5. Enjoy!
Recipe Details
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Omnivore
Vegetarian
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wednesday
Day Total Calories
266
0
(266 calories remainingover target)
Day Total Macros
22g
Carbs
21g
Protein
11g
Fat
Fiber
2g
Added Sugar
6g
breakfast @ 8:00 am
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Yogurt Bowl with Strawberries & Peanut Butter

Fruit
267 calories (267 calories per serving)
22g
Carbs
22g
Protein
12g
Fat
Fiber
3g
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
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
½ cup Strawberries, fresh – 25 calories
1 tsp Honey – 20 calories

Directions

  1. Slice strawberries.
  2. In a bowl, add yogurt, berries, peanut butter, and honey.
  3. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Dairy-Free
Higher Protein
No Sugar Added
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thursday
Day Total Calories
432
0
(432 calories remainingover target)
Day Total Macros
33g
Carbs
29g
Protein
20g
Fat
Fiber
5g
Added Sugar
8g
breakfast @ 8:00 am
Edit Meal
Swaps

Cottage Cheese Egg Avocado Bowl

Starch
432 calories (432 calories per serving)
34g
Carbs
30g
Protein
20g
Fat
Fiber
5g
Added Sugar
8g
ViewHide meal Details

Ingredients

½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
¼ Avocado, small – 58 calories
1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
2 Egg, large – 144 calories
⅛ tsp Salt – 0 calories
1 tsp Honey – 20 calories

Directions

  1. Hard boil eggs.
  2. Slice avocado, toast bread.
  3. In a bowl, add cottage cheese, top with eggs, avocado, salt, and hot honey.
  4. Have toast to dip.
  5. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Dairy-Free
No Sugar Added
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Add Meal
Add Day
Notes

All recipes are for 1 serving. The grocery list at the end is for all 4 days.

breakfast

monday

Calories
235
5g
Carbs
13g
Protein
18g
Fat
Fiber
2g
Added Sugar
—g
Swaps

Scrambled Eggs Bowl

235 calories (235 calories per serving)
5g
Carbs
13g
Protein
18g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
1 cup Leafy greens, arugula, raw – 5 calories
2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories
2 Tbsp Avocado (Tbsp) – 40 calories
1 tsp Hot sauce (tsp) – 0 calories
¼ tsp Garlic salt – 0 calories
1 tsp Butter (tsp) – 36 calories
1 tsp Avocado oil (tsp) – 41 calories

Directions

  1. Slice avocado.
  2. Add butter to a pan.
  3. Scramble eggs to desired consistency.
  4. Add arugula to a bowl, top with eggs, salsa, avocado, hot sauce, and garlic salt.
  5. Enjoy!

Recipe Details
View

tuesday

Calories
452
46g
Carbs
28g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
Swaps

Ground Turkey Bowl

Starch
452 calories (452 calories per serving)
46g
Carbs
28g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground turkey, 93% lean, raw – 172 calories
¾ cup Beans & legumes, black beans, cooked – 171 calories
2 tsp Avocado oil (tsp) – 82 calories
1 Bell pepper, yellow, large – 50 calories
½ Onion, yellow – 28 calories
1 Potato, Russet, small – 110 calories
2 tsp Taco seasoning – 10 calories
1 Tbsp Cilantro – 0 calories
1 tsp Hot sauce (tsp) – 0 calories

Directions

  1. Dice potato, pepper, and onion. Mix together with the 1/2 your oil and taco seasoning.
  2. Add to a baking sheet. Air fry for at 400 degrees F for 20 minutes, or bake at 400 degrees F for 30 minutes.
  3. Add the other 1/2 your oil to a pan, stir fry ground turkey until cooked through. Add in the other 1/2 of your taco seasoning.
  4. In a bowl, add your potatoes, vegetables, and ground turkey. Top with cilantro and hot sauce.
  5. Enjoy!
Recipe Details
View

wednesday

Calories
267
22g
Carbs
22g
Protein
12g
Fat
Fiber
3g
Added Sugar
6g
Swaps

Yogurt Bowl with Strawberries & Peanut Butter

Fruit
267 calories (267 calories per serving)
22g
Carbs
22g
Protein
12g
Fat
Fiber
3g
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
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
½ cup Strawberries, fresh – 25 calories
1 tsp Honey – 20 calories

Directions

  1. Slice strawberries.
  2. In a bowl, add yogurt, berries, peanut butter, and honey.
  3. Enjoy!
Recipe Details
View

thursday

Calories
432
34g
Carbs
30g
Protein
20g
Fat
Fiber
5g
Added Sugar
8g
Swaps

Cottage Cheese Egg Avocado Bowl

Starch
432 calories (432 calories per serving)
34g
Carbs
30g
Protein
20g
Fat
Fiber
5g
Added Sugar
8g
ViewHide meal Details

Ingredients

½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
¼ Avocado, small – 58 calories
1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
2 Egg, large – 144 calories
⅛ tsp Salt – 0 calories
1 tsp Honey – 20 calories

Directions

  1. Hard boil eggs.
  2. Slice avocado, toast bread.
  3. In a bowl, add cottage cheese, top with eggs, avocado, salt, and hot honey.
  4. Have toast to dip.
  5. Enjoy!
Recipe Details
View

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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