Skillet Dinners
monday
Day Total Calories
Day Total Macros
22g
Carbs
37g
Protein
23g
Fat
Fiber
3g
Added Sugar
12g
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Cabbage, shredded - 32 calories
1 cup Edamame, shelled - 260 calories
1 tsp Sesame oil (tsp) - 40 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
1 tsp Hot sauce (tsp) - 0 calories
2 tsp Honey - 40 calories
¼ tsp Ginger, ground - 2 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap turkey for shelled edamame, skipping Step 3.
- Add oil to pan.
- Stir fry ground turkey on medium heat for ~6 minutes, until mostly cooked.
- Season well (you can use more than what’s listed) with ginger and garlic salt.
- Add in cabbage for another 5 minutes.
- Mix in the rest of your seasonings and sauces.
- Serve!
- No soy? Use coconut aminos.
- Note: I’m using a shredded cabbage and carrot mixture in the picture, but you can use cabbage alone!
tuesday
Day Total Calories
Day Total Macros
29g
Carbs
35g
Protein
8g
Fat
Fiber
11g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, black beans, cooked - 114 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
½ Bell pepper, red, medium - 19 calories
¼ Onion, yellow - 14 calories
½ Zucchini, medium - 17 calories
½ tsp Garlic, minced (tsp) - 0 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Salt - 0 calories
Directions
Swap ground beef for black beans.
- Dice zucchini, red pepper, and onion.
- Spray a pan with an oil spray.
- Cook onion, garlic, and ground beef on medium heat until cooked through.
- Add in beans, zucchini, pepper, and seasonings. Stir fry until veggies have softened.
- Enjoy!
- No meat? Use more beans.
wednesday
Day Total Calories
Day Total Macros
26g
Carbs
26g
Protein
25g
Fat
Fiber
8g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
3 Egg, large - 216 calories
1½ cups Cauliflower rice, frozen - 40 calories
⅔ cup Peas/Corn/Carrots, Frozen - 70 calories
¼ Onion, yellow - 14 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
1 tsp Garlic, minced (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
Directions
- Add oil to a pan
- Stir fry cauliflower rice and peas mixture until cooked through
- Crack in eggs, continue cooking, stirring occasionally so that eggs cook through
- Top with seasonings and sesame seeds
thursday
Day Total Calories
Day Total Macros
15g
Carbs
39g
Protein
14g
Fat
Fiber
4g
Added Sugar
4g
dinner @ 7:30 pm
Edit Meal
Ingredients
10 oz Tofu, extra firm - 238 calories
1½ cups Broccoli - 36 calories
¼ Onion, yellow - 14 calories
½ tsp Garlic, minced (tsp) - 0 calories
2 Tbsp Hoisin sauce - 30 calories
1 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap flank steak for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Dice onion. Slice steak into thin strips, and broccoli into medium sized pieces.
- Add oil to a pan.
- Stir fry broccoli, steak, onion, and garlic on medium heat until cooked through.
- Add in sauce.
- Enjoy!
dinner
monday
Calories
432
22g
Carbs
37g
Protein
24g
Fat
Fiber
3g
Added Sugar
12g
Ingredients
2 cups Cabbage, shredded - 32 calories
1 cup Edamame, shelled - 260 calories
1 tsp Sesame oil (tsp) - 40 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
1 tsp Hot sauce (tsp) - 0 calories
2 tsp Honey - 40 calories
¼ tsp Ginger, ground - 2 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap turkey for shelled edamame, skipping Step 3.
- Add oil to pan.
- Stir fry ground turkey on medium heat for ~6 minutes, until mostly cooked.
- Season well (you can use more than what’s listed) with ginger and garlic salt.
- Add in cabbage for another 5 minutes.
- Mix in the rest of your seasonings and sauces.
- Serve!
- No soy? Use coconut aminos.
- Note: I’m using a shredded cabbage and carrot mixture in the picture, but you can use cabbage alone!
tuesday
Calories
338
30g
Carbs
35g
Protein
8g
Fat
Fiber
11g
Added Sugar
—g
Ingredients
½ cup Beans & legumes, black beans, cooked - 114 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
½ Bell pepper, red, medium - 19 calories
¼ Onion, yellow - 14 calories
½ Zucchini, medium - 17 calories
½ tsp Garlic, minced (tsp) - 0 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Salt - 0 calories
Directions
Swap ground beef for black beans.
- Dice zucchini, red pepper, and onion.
- Spray a pan with an oil spray.
- Cook onion, garlic, and ground beef on medium heat until cooked through.
- Add in beans, zucchini, pepper, and seasonings. Stir fry until veggies have softened.
- Enjoy!
- No meat? Use more beans.
wednesday
Calories
441
26g
Carbs
27g
Protein
25g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
3 Egg, large - 216 calories
1½ cups Cauliflower rice, frozen - 40 calories
⅔ cup Peas/Corn/Carrots, Frozen - 70 calories
¼ Onion, yellow - 14 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
1 tsp Garlic, minced (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
Directions
- Add oil to a pan
- Stir fry cauliflower rice and peas mixture until cooked through
- Crack in eggs, continue cooking, stirring occasionally so that eggs cook through
- Top with seasonings and sesame seeds
thursday
Calories
351
15g
Carbs
40g
Protein
14g
Fat
Fiber
4g
Added Sugar
4g
Ingredients
10 oz Tofu, extra firm - 238 calories
1½ cups Broccoli - 36 calories
¼ Onion, yellow - 14 calories
½ tsp Garlic, minced (tsp) - 0 calories
2 Tbsp Hoisin sauce - 30 calories
1 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap flank steak for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Dice onion. Slice steak into thin strips, and broccoli into medium sized pieces.
- Add oil to a pan.
- Stir fry broccoli, steak, onion, and garlic on medium heat until cooked through.
- Add in sauce.
- Enjoy!
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
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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