Rachel’s Family Meals

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Rachel’s Meal Plans are a 1200 calorie base. Add calories to meet your personal calorie goal. Here is a tutorial on how to add calories. 

monday
Day Total Calories
434
0
(434 calories remainingover target)
Day Total Macros
18g
Carbs
29g
Protein
28g
Fat
Fiber
3g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A skillet of fried eggs with a tray of raw salmon fillets and a bowl of salsa.

Salmon, Eggs, & Veg

434 calories (434 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
29g
Protein
28g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Egg, large (144 calories per serving)
8 oz Salmon fillet, raw (100 calories per serving)
16 Egg, large (288 calories per serving)
4 Tomato, medium (22 calories per serving)
4 Cucumber, medium (42 calories per serving)
4 oz Pickles, chip-cut (0 calories per serving)
4 Tbsp Ghee (112 calories per serving)
4 Tbsp Olive oil (Tbsp) (119 calories per serving)
1 tsp Salt (0 calories per serving)
4 Tbsp Balsamic vinegar (14 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper, and spray it with an oil spray.
  3. Bake salmon for 10-25 minutes, until cooked through (more time for more portions).
  4. Melt ghee in a pan on the stovetop on low heat.
  5. Crack in eggs, cook for 2-4 minutes on each side – or until cooked through to your desired preference.
  6. Top salmon and eggs with salt.
  7. Dice cucumber and tomato, mix together with vinegar and more salt.
  8. When ready to eat, make a plate of salmon, eggs, vegetables, and pickles.
  9. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
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tuesday
Day Total Calories
504
0
(504 calories remainingover target)
Day Total Macros
18g
Carbs
40g
Protein
31g
Fat
Fiber
3g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A skillet of beef, a plate of fried eggs, and a bowl of chopped vegetables.

Burgers, Veg, & Eggs

504 calories (504 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
40g
Protein
31g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Egg, large (144 calories per serving)
16 oz Ground beef, 93% lean, raw (170 calories per serving)
3 cups Beans & legumes, black beans, cooked (171 calories per serving)
4 Tomato, medium (22 calories per serving)
4 Cucumber, medium (42 calories per serving)
4 Tbsp Ghee (112 calories per serving)
4 Tbsp Olive oil (Tbsp) (119 calories per serving)
4 Tbsp Balsamic vinegar (14 calories per serving)
1 tsp Salt (0 calories per serving)

Directions

  1. Make small burger patty shapes with your hands.
  2. Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt. Note: I made 1/2 this beef into patties, and 1/2 into ground beef crumbles – you can of course do that too if you prefer! Top with salt.
  3. Remove the burgers from the pan, and crack in eggs. Fry on low heat, flipping occasionally until eggs have cooked through to your desired amount. Top with salt.
  4. Dice tomato and cucumber, mix together with vinegar and salt.
  5. Arrange foods on a plate and enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
wednesday
Day Total Calories
471
0
(471 calories remainingover target)
Day Total Macros
35g
Carbs
43g
Protein
21g
Fat
Fiber
6g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A skillet of meatballs with a side of peppers and strawberries.

Burgers, Sliced Veg, & Strawberries

Fruit
471 calories (471 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
35g
Carbs
43g
Protein
21g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
4 cups Beans & legumes, black beans, cooked (228 calories per serving)
4 Bell pepper, orange, large (50 calories per serving)
4 Cucumber, medium (42 calories per serving)
4 cups Strawberries, fresh (50 calories per serving)
1 tsp Salt (0 calories per serving)
2.64 Tbsp Ghee (74 calories per serving)
2.64 Tbsp Olive oil (Tbsp) (79 calories per serving)

Directions

  1. Make small burger patty shapes with your hands.
  2. Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt.
  3. Slice peppers, cucumbers, and strawberries.
  4. Arrange foods on a plate and enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
thursday
Day Total Calories
547
0
(547 calories remainingover target)
Day Total Macros
26g
Carbs
48g
Protein
27g
Fat
Fiber
13g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A skillet of beef with sides of broccoli, black beans, and salmon.

Beef, Salmon, Broccoli, & Beans

Starch
547 calories (547 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
26g
Carbs
48g
Protein
27g
Fat
Fiber
13g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz New York strip steak, raw (260 calories per serving)
24 oz Tempeh (280 calories per serving)
8 oz Salmon fillet, raw (100 calories per serving)
16 oz Tofu, extra firm (95 calories per serving)
6 cups Broccoli (36 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
1.32 Tbsp Ghee (37 calories per serving)
1.32 Tbsp Olive oil (Tbsp) (39 calories per serving)
1 tsp Salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice broccoli into bite-sized chunks, if it’s not already.
  3. Line a baking sheet with parchment paper, and spray it with an oil spray.
  4. Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
  5. Melt ghee in a pan on the stovetop on low heat.
  6. Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
  7. Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
  8. Note: I’m using leftover salmon in the picture, yours will look normal haha!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
friday
Day Total Calories
456
0
(456 calories remainingover target)
Day Total Macros
6g
Carbs
43g
Protein
29g
Fat
Fiber
5g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A pot of beef with a pan of broccoli.

Slow Cooker Beef & Stir-Fried Broccoli

456 calories (456 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
6g
Carbs
43g
Protein
29g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Beef, chuck roast (stew meat), raw (364 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
6 cups Broccoli, frozen (47 calories per serving)
4 Ghee (tsp) (45 calories per serving)
1 Tbsp + 1 tsp Olive oil (tsp) (40 calories per serving)
1 tsp Salt (0 calories per serving)

Directions

  1. Add beef to your slow cooker (no liquid or other ingredients needed).
  2. Cover, cook on low for 6-8 hours (assuming you’re cooking at least 4 portions at once).
  3. Once cooked, shred with forks, add salt.
  4. Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
  5. Enjoy!

Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
Add Day

dinner

monday

Calories
434
18g
Carbs
29g
Protein
28g
Fat
Fiber
3g
Added Sugar
0g
Swaps
A skillet of fried eggs with a tray of raw salmon fillets and a bowl of salsa.

Salmon, Eggs, & Veg

434 calories (434 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
29g
Protein
28g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Egg, large (144 calories per serving)
8 oz Salmon fillet, raw (100 calories per serving)
16 Egg, large (288 calories per serving)
4 Tomato, medium (22 calories per serving)
4 Cucumber, medium (42 calories per serving)
4 oz Pickles, chip-cut (0 calories per serving)
4 Tbsp Ghee (112 calories per serving)
4 Tbsp Olive oil (Tbsp) (119 calories per serving)
1 tsp Salt (0 calories per serving)
4 Tbsp Balsamic vinegar (14 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper, and spray it with an oil spray.
  3. Bake salmon for 10-25 minutes, until cooked through (more time for more portions).
  4. Melt ghee in a pan on the stovetop on low heat.
  5. Crack in eggs, cook for 2-4 minutes on each side – or until cooked through to your desired preference.
  6. Top salmon and eggs with salt.
  7. Dice cucumber and tomato, mix together with vinegar and more salt.
  8. When ready to eat, make a plate of salmon, eggs, vegetables, and pickles.
  9. Enjoy!
Recipe Details
View

tuesday

Calories
504
18g
Carbs
40g
Protein
31g
Fat
Fiber
3g
Added Sugar
0g
Swaps
A skillet of beef, a plate of fried eggs, and a bowl of chopped vegetables.

Burgers, Veg, & Eggs

504 calories (504 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
40g
Protein
31g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Egg, large (144 calories per serving)
16 oz Ground beef, 93% lean, raw (170 calories per serving)
3 cups Beans & legumes, black beans, cooked (171 calories per serving)
4 Tomato, medium (22 calories per serving)
4 Cucumber, medium (42 calories per serving)
4 Tbsp Ghee (112 calories per serving)
4 Tbsp Olive oil (Tbsp) (119 calories per serving)
4 Tbsp Balsamic vinegar (14 calories per serving)
1 tsp Salt (0 calories per serving)

Directions

  1. Make small burger patty shapes with your hands.
  2. Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt. Note: I made 1/2 this beef into patties, and 1/2 into ground beef crumbles – you can of course do that too if you prefer! Top with salt.
  3. Remove the burgers from the pan, and crack in eggs. Fry on low heat, flipping occasionally until eggs have cooked through to your desired amount. Top with salt.
  4. Dice tomato and cucumber, mix together with vinegar and salt.
  5. Arrange foods on a plate and enjoy!
Recipe Details
View

wednesday

Calories
471
35g
Carbs
43g
Protein
21g
Fat
Fiber
6g
Added Sugar
0g
Swaps
A skillet of meatballs with a side of peppers and strawberries.

Burgers, Sliced Veg, & Strawberries

Fruit
471 calories (471 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
35g
Carbs
43g
Protein
21g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
4 cups Beans & legumes, black beans, cooked (228 calories per serving)
4 Bell pepper, orange, large (50 calories per serving)
4 Cucumber, medium (42 calories per serving)
4 cups Strawberries, fresh (50 calories per serving)
1 tsp Salt (0 calories per serving)
2.64 Tbsp Ghee (74 calories per serving)
2.64 Tbsp Olive oil (Tbsp) (79 calories per serving)

Directions

  1. Make small burger patty shapes with your hands.
  2. Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt.
  3. Slice peppers, cucumbers, and strawberries.
  4. Arrange foods on a plate and enjoy!
Recipe Details
View

thursday

Calories
547
26g
Carbs
48g
Protein
27g
Fat
Fiber
13g
Added Sugar
0g
Swaps
A skillet of beef with sides of broccoli, black beans, and salmon.

Beef, Salmon, Broccoli, & Beans

Starch
547 calories (547 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
26g
Carbs
48g
Protein
27g
Fat
Fiber
13g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz New York strip steak, raw (260 calories per serving)
24 oz Tempeh (280 calories per serving)
8 oz Salmon fillet, raw (100 calories per serving)
16 oz Tofu, extra firm (95 calories per serving)
6 cups Broccoli (36 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
1.32 Tbsp Ghee (37 calories per serving)
1.32 Tbsp Olive oil (Tbsp) (39 calories per serving)
1 tsp Salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice broccoli into bite-sized chunks, if it’s not already.
  3. Line a baking sheet with parchment paper, and spray it with an oil spray.
  4. Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
  5. Melt ghee in a pan on the stovetop on low heat.
  6. Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
  7. Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
  8. Note: I’m using leftover salmon in the picture, yours will look normal haha!
Recipe Details
View

friday

Calories
456
6g
Carbs
43g
Protein
29g
Fat
Fiber
5g
Added Sugar
0g
Swaps
A pot of beef with a pan of broccoli.

Slow Cooker Beef & Stir-Fried Broccoli

456 calories (456 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
6g
Carbs
43g
Protein
29g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Beef, chuck roast (stew meat), raw (364 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
6 cups Broccoli, frozen (47 calories per serving)
4 Ghee (tsp) (45 calories per serving)
1 Tbsp + 1 tsp Olive oil (tsp) (40 calories per serving)
1 tsp Salt (0 calories per serving)

Directions

  1. Add beef to your slow cooker (no liquid or other ingredients needed).
  2. Cover, cook on low for 6-8 hours (assuming you’re cooking at least 4 portions at once).
  3. Once cooked, shred with forks, add salt.
  4. Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
  5. Enjoy!

Recipe Details
View

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Note: list includes all portions (including family portions) multiplied by the number of days that meal is selected
Frozen
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
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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