Meal Prep Meals
monday
Day Total Calories
Day Total Macros
14g
Carbs
35g
Protein
25g
Fat
Fiber
5g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, White, cooked
– 198 calories
1 cup Broccoli, frozen
– 31 calories
¾ cup Cauliflower rice, frozen
– 20 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap chicken for white beans in Step 4. Depending on your desired consistency, consider using a blender.
Swap alfredo and cheese for dairy-free versions.
- Preheat oven to 375°F.
- Spray a pan with an oil spray.
- Stir fry cauli rice & broccoli until cooked through.
- In an oven safe bowl, mix veggies, diced chicken, Alfredo sauce, & seasonings.
- Top with cheese.
- Bake for 15 mins.
- Enjoy!
- Note: You can cook up stir fried chicken instead of using rotisserie if you prefer!
tuesday
Day Total Calories
Day Total Macros
50g
Carbs
51g
Protein
7g
Fat
Fiber
3g
Added Sugar
3g
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 Tbsp-dry Pesto (Tbsp)
– 120 calories
½ Cucumber, medium
– 21 calories
1 Bell pepper, yellow, large
– 50 calories
2 Tbsp Pickled Onions
– 16 calories
⅛ tsp-dry Garlic salt
– 0 calories
½ Pita bread
– 100 calories
Directions
Swap chicken for cooked tofu strips. To cook tofu: Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
Swap tzatziki for dairy-free pesto.
- To make chicken: Dice chicken. Spray a pan with an oil spray, cook chicken through on the stovetop. Top with more garlic salt when you’re done.
- Dice veggies.
- Add all ingredients besides pita to a bowl, mix together. Fill into pita.
- Enjoy!
- Note: you can use rotisserie chicken if easier.
wednesday
Day Total Calories
Day Total Macros
29g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
½ Bell pepper, green, medium
– 14 calories
½ cup Corn, canned
– 63 calories
½ cup Celery stalks, chopped in half
– 8 calories
⅛ Onion, red
– 6 calories
1 Tbsp-dry Cilantro
– 0 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
1 Lime (half)
– 0 calories
½ oz Tortilla chips
– 62 calories
Directions
Swap chicken for white beans in Step 4, skipping the chicken prep.
Swap regular yogurt for dairy-free version.
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
- Dice celery, pepper, onion.
- Mix together all ingredients (apart from chips and lime).
- Squeeze lime juice into your bowl, mix all ingredients again.
- Serve with chips, enjoy!
- Inspo for this recipe from @clairehodginss
thursday
Day Total Calories
Day Total Macros
6g
Carbs
37g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
3⅓ oz Ground sausage, raw
– 279 calories
¼ cup Tomatoes, grape
– 8 calories
½ cup Leafy green, spinach
– 4 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap sausage for more eggs, skipping Step 1.
Swap cheeses for more sausage.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
friday
Day Total Calories
Day Total Macros
32g
Carbs
33g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
¾ cup Cauliflower rice, raw (already riced)
– 29 calories
½ cup Corn, canned
– 63 calories
¼ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 75 calories
½ cup Salsa verde
– 32 calories
¼ Avocado, small
– 58 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap ground beef for kidney beans in Step 3. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
Swap cheese for avocado. After cooking, top the meal with diced avocado.
- Preheat oven to 375 degrees F.
- Chop up chicken.
- In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, & seasonings. Top with cheese.
- When ready to eat, bake for 15 minutes.
- Enjoy!
saturday
Day Total Calories
Day Total Macros
37g
Carbs
63g
Protein
7g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
½ cup Pasta, elbows, whole wheat, cooked
– 90 calories
½ cup Broccoli
– 12 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Cabbage, shredded
– 8 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
- Combine all foods, enjoy!
sunday
Day Total Calories
Day Total Macros
7g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Veggie-Packed Single-Serve Frittata
7g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
⅓ cup Broccoli
– 8 calories
½ cup Leafy greens, arugula, raw
– 3 calories
¼ cup Tomatoes, grape
– 8 calories
2 slice Soy bacon, slice
– 40 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
Directions
Swap bacon for crumbled soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves, chop broccoli into small pieces.
- Crack eggs into oven-safe container (the one’s I’m using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
lunch
monday
Calories
444
15g
Carbs
36g
Protein
26g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 198 calories
1 cup Broccoli, frozen
– 31 calories
¾ cup Cauliflower rice, frozen
– 20 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap chicken for white beans in Step 4. Depending on your desired consistency, consider using a blender.
Swap alfredo and cheese for dairy-free versions.
- Preheat oven to 375°F.
- Spray a pan with an oil spray.
- Stir fry cauli rice & broccoli until cooked through.
- In an oven safe bowl, mix veggies, diced chicken, Alfredo sauce, & seasonings.
- Top with cheese.
- Bake for 15 mins.
- Enjoy!
- Note: You can cook up stir fried chicken instead of using rotisserie if you prefer!
tuesday
Calories
482
51g
Carbs
52g
Protein
7g
Fat
Fiber
4g
Added Sugar
3g
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 Tbsp-dry Pesto (Tbsp)
– 120 calories
½ Cucumber, medium
– 21 calories
1 Bell pepper, yellow, large
– 50 calories
2 Tbsp Pickled Onions
– 16 calories
⅛ tsp-dry Garlic salt
– 0 calories
½ Pita bread
– 100 calories
Directions
Swap chicken for cooked tofu strips. To cook tofu: Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
Swap tzatziki for dairy-free pesto.
- To make chicken: Dice chicken. Spray a pan with an oil spray, cook chicken through on the stovetop. Top with more garlic salt when you’re done.
- Dice veggies.
- Add all ingredients besides pita to a bowl, mix together. Fill into pita.
- Enjoy!
- Note: you can use rotisserie chicken if easier.
wednesday
Calories
389
30g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
½ Bell pepper, green, medium
– 14 calories
½ cup Corn, canned
– 63 calories
½ cup Celery stalks, chopped in half
– 8 calories
⅛ Onion, red
– 6 calories
1 Tbsp-dry Cilantro
– 0 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
1 Lime (half)
– 0 calories
½ oz Tortilla chips
– 62 calories
Directions
Swap chicken for white beans in Step 4, skipping the chicken prep.
Swap regular yogurt for dairy-free version.
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
- Dice celery, pepper, onion.
- Mix together all ingredients (apart from chips and lime).
- Squeeze lime juice into your bowl, mix all ingredients again.
- Serve with chips, enjoy!
- Inspo for this recipe from @clairehodginss
thursday
Calories
431
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
3⅓ oz Ground sausage, raw
– 279 calories
¼ cup Tomatoes, grape
– 8 calories
½ cup Leafy green, spinach
– 4 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap sausage for more eggs, skipping Step 1.
Swap cheeses for more sausage.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
friday
Calories
458
33g
Carbs
34g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 calories
¾ cup Cauliflower rice, raw (already riced)
– 29 calories
½ cup Corn, canned
– 63 calories
¼ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 75 calories
½ cup Salsa verde
– 32 calories
¼ Avocado, small
– 58 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap ground beef for kidney beans in Step 3. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
Swap cheese for avocado. After cooking, top the meal with diced avocado.
- Preheat oven to 375 degrees F.
- Chop up chicken.
- In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, & seasonings. Top with cheese.
- When ready to eat, bake for 15 minutes.
- Enjoy!
saturday
Calories
481
38g
Carbs
64g
Protein
8g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
½ cup Pasta, elbows, whole wheat, cooked
– 90 calories
½ cup Broccoli
– 12 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Cabbage, shredded
– 8 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
- Combine all foods, enjoy!
sunday
Calories
337
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
Veggie-Packed Single-Serve Frittata
7g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
⅓ cup Broccoli
– 8 calories
½ cup Leafy greens, arugula, raw
– 3 calories
¼ cup Tomatoes, grape
– 8 calories
2 slice Soy bacon, slice
– 40 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
Directions
Swap bacon for crumbled soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves, chop broccoli into small pieces.
- Crack eggs into oven-safe container (the one’s I’m using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
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