Meal Prep Meals

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monday
Day Total Calories
444
0
(444 calories remainingover target)
Day Total Macros
15g
Carbs
36g
Protein
26g
Fat
Fiber
5g
Added Sugar
0g
lunch @ 12:30 pm
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Chicken Broccoli Meal Prep

444 calories (444 calories per serving)
15g
Carbs
36g
Protein
26g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
1 cup Beans & legumes, White, cooked – 198 calories
1 cup Broccoli, frozen – 31 calories
¾ cup Cauliflower rice, frozen – 20 calories
⅓ cup Alfredo sauce – 133 calories
½ cup Alfredo sauce, dairy-free – 140 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
¼ tsp Red pepper flakes – 0 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Spray a pan with an oil spray.
  3. Stir fry cauli rice & broccoli until cooked through.
  4. In an oven safe bowl, mix veggies, diced chicken, Alfredo sauce, & seasonings.
  5. Top with cheese.
  6. Bake for 15 mins.
  7. Enjoy!
  8. Note: You can cook up stir fried chicken instead of using rotisserie if you prefer!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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tuesday
Day Total Calories
482
0
(482 calories remainingover target)
Day Total Macros
51g
Carbs
52g
Protein
7g
Fat
Fiber
4g
Added Sugar
3g
lunch @ 12:30 pm
Edit Meal
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Hand holding a pita filled with chicken salad.

Tzatziki Chicken Salad Pita

Starch
482 calories (482 calories per serving)
51g
Carbs
52g
Protein
7g
Fat
Fiber
4g
Added Sugar
3g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
6 Tbsp Tzatziki sauce – 105 calories
2 Tbsp Pesto (Tbsp) – 120 calories
½ Cucumber, medium – 21 calories
1 Bell pepper, yellow, large – 50 calories
2 oz Pickled onions – 16 calories
2 oz Pickled onions, no sugar added – 20 calories
⅛ tsp Garlic salt – 0 calories
½ Pita bread – 100 calories

Directions

  1. 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.
  2. Dice veggies.
  3. Add all ingredients besides pita to a bowl, mix together. Fill into pita.
  4. Enjoy!
  5. Note: you can use rotisserie chicken if easier.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free No Sugar Added
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wednesday
Day Total Calories
389
0
(389 calories remainingover target)
Day Total Macros
30g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
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Screenshot

Spicy Chicken Salad with Chips

Starch
389 calories (389 calories per serving)
30g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories
¾ cup Beans & legumes, White, cooked – 165 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 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 Cilantro – 0 calories
1 tsp Hot sauce (tsp) – 0 calories
1 tsp Taco seasoning – 5 calories
¼ tsp Salt – 0 calories
1 Lime (half) – 0 calories
½ oz Tortilla chips – 62 calories

Directions

  1. Slice chicken into bite-sized pieces.
  2. Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
  3. Dice celery, pepper, onion.
  4. Mix together all ingredients (apart from chips & lime).
  5. Squeeze lime juice into your bowl, mix all ingredients again.
  6. Serve with chips, enjoy!
  7. Inspo for this recipe from @clairehodginss
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
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thursday
Day Total Calories
431
0
(431 calories remainingover target)
Day Total Macros
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
Screenshot

Egg Bowls with Sausage

431 calories (431 calories per serving)
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
4 Egg, large – 288 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
3⅓ oz Ground sausage, raw – 279 calories
¼ cup Tomatoes, grape – 8 calories
½ cup Leafy greens, spinach, raw – 4 calories
1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Slice tomatoes in halves.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  5. Mix to combine. Top with grated Parm cheese.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
friday
Day Total Calories
433
0
(433 calories remainingover target)
Day Total Macros
40g
Carbs
36g
Protein
14g
Fat
Fiber
6g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
A bowl of white chicken chili with cheese.

White Chicken Chili Bowls

Starch
433 calories (433 calories per serving)
40g
Carbs
36g
Protein
14g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked – 100 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 – 50 calories
½ cup Salsa verde – 32 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
¼ Avocado, small – 58 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Chop up chicken.
  3. In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, & seasonings. Top with cheese.
  4. When ready to eat, bake for 15 minutes.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
saturday
Day Total Calories
481
0
(481 calories remainingover target)
Day Total Macros
38g
Carbs
64g
Protein
8g
Fat
Fiber
7g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
A bowl of pasta salad with tomato and greens.

Creamy Protein Pasta Salad

Starch
481 calories (481 calories per serving)
38g
Carbs
64g
Protein
8g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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
3 Tbsp Milk, 2% (Tbsp) – 27 calories
2 Tbsp Pesto, dairy-free (Tbsp) – 160 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories
2 tsp Ranch seasoning – 16 calories
1 tsp Salt – 0 calories

Directions

  1. Cook pasta as instructed on packaged. Refrigerate to cool down.
  2. On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
  3. Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
  4. To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
  5. Combine all foods, enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
sunday
Day Total Calories
337
0
(337 calories remainingover target)
Day Total Macros
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
Screenshot

Veggie-Packed Single-Serve Frittata

337 calories (337 calories per serving)
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 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 Tbsp Bacon bits – 51 calories
2 slice Soy bacon, slice – 40 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Red pepper flakes – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice tomatoes in half, chop broccoli into small pieces.
  3. Crack eggs into oven-safe container (the ones I’m using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
Add Day

lunch

monday

Calories
444
15g
Carbs
36g
Protein
26g
Fat
Fiber
5g
Added Sugar
0g
Swaps
Screenshot

Chicken Broccoli Meal Prep

444 calories (444 calories per serving)
15g
Carbs
36g
Protein
26g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
1 cup Beans & legumes, White, cooked – 198 calories
1 cup Broccoli, frozen – 31 calories
¾ cup Cauliflower rice, frozen – 20 calories
⅓ cup Alfredo sauce – 133 calories
½ cup Alfredo sauce, dairy-free – 140 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
¼ tsp Red pepper flakes – 0 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Spray a pan with an oil spray.
  3. Stir fry cauli rice & broccoli until cooked through.
  4. In an oven safe bowl, mix veggies, diced chicken, Alfredo sauce, & seasonings.
  5. Top with cheese.
  6. Bake for 15 mins.
  7. Enjoy!
  8. Note: You can cook up stir fried chicken instead of using rotisserie if you prefer!
Recipe Details
View

tuesday

Calories
482
51g
Carbs
52g
Protein
7g
Fat
Fiber
4g
Added Sugar
3g
Swaps
Hand holding a pita filled with chicken salad.

Tzatziki Chicken Salad Pita

Starch
482 calories (482 calories per serving)
51g
Carbs
52g
Protein
7g
Fat
Fiber
4g
Added Sugar
3g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
6 Tbsp Tzatziki sauce – 105 calories
2 Tbsp Pesto (Tbsp) – 120 calories
½ Cucumber, medium – 21 calories
1 Bell pepper, yellow, large – 50 calories
2 oz Pickled onions – 16 calories
2 oz Pickled onions, no sugar added – 20 calories
⅛ tsp Garlic salt – 0 calories
½ Pita bread – 100 calories

Directions

  1. 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.
  2. Dice veggies.
  3. Add all ingredients besides pita to a bowl, mix together. Fill into pita.
  4. Enjoy!
  5. Note: you can use rotisserie chicken if easier.
Recipe Details
View

wednesday

Calories
389
30g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
0g
Swaps
Screenshot

Spicy Chicken Salad with Chips

Starch
389 calories (389 calories per serving)
30g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories
¾ cup Beans & legumes, White, cooked – 165 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 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 Cilantro – 0 calories
1 tsp Hot sauce (tsp) – 0 calories
1 tsp Taco seasoning – 5 calories
¼ tsp Salt – 0 calories
1 Lime (half) – 0 calories
½ oz Tortilla chips – 62 calories

Directions

  1. Slice chicken into bite-sized pieces.
  2. Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
  3. Dice celery, pepper, onion.
  4. Mix together all ingredients (apart from chips & lime).
  5. Squeeze lime juice into your bowl, mix all ingredients again.
  6. Serve with chips, enjoy!
  7. Inspo for this recipe from @clairehodginss
Recipe Details
View

thursday

Calories
431
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
0g
Swaps
Screenshot

Egg Bowls with Sausage

431 calories (431 calories per serving)
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
4 Egg, large – 288 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
3⅓ oz Ground sausage, raw – 279 calories
¼ cup Tomatoes, grape – 8 calories
½ cup Leafy greens, spinach, raw – 4 calories
1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Slice tomatoes in halves.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  5. Mix to combine. Top with grated Parm cheese.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!
Recipe Details
View

friday

Calories
433
40g
Carbs
36g
Protein
14g
Fat
Fiber
6g
Added Sugar
0g
Swaps
A bowl of white chicken chili with cheese.

White Chicken Chili Bowls

Starch
433 calories (433 calories per serving)
40g
Carbs
36g
Protein
14g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked – 100 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 – 50 calories
½ cup Salsa verde – 32 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
¼ Avocado, small – 58 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Chop up chicken.
  3. In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, & seasonings. Top with cheese.
  4. When ready to eat, bake for 15 minutes.
  5. Enjoy!
Recipe Details
View

saturday

Calories
481
38g
Carbs
64g
Protein
8g
Fat
Fiber
7g
Added Sugar
0g
Swaps
A bowl of pasta salad with tomato and greens.

Creamy Protein Pasta Salad

Starch
481 calories (481 calories per serving)
38g
Carbs
64g
Protein
8g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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
3 Tbsp Milk, 2% (Tbsp) – 27 calories
2 Tbsp Pesto, dairy-free (Tbsp) – 160 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories
2 tsp Ranch seasoning – 16 calories
1 tsp Salt – 0 calories

Directions

  1. Cook pasta as instructed on packaged. Refrigerate to cool down.
  2. On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
  3. Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
  4. To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
  5. Combine all foods, enjoy!
Recipe Details
View

sunday

Calories
337
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
0g
Swaps
Screenshot

Veggie-Packed Single-Serve Frittata

337 calories (337 calories per serving)
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 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 Tbsp Bacon bits – 51 calories
2 slice Soy bacon, slice – 40 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Red pepper flakes – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice tomatoes in half, chop broccoli into small pieces.
  3. Crack eggs into oven-safe container (the ones I’m using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
View
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