Meal Prep Recipes
monday
Day Total Calories
Day Total Macros
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, black beans, cooked - 228 calories
½ cup Corn, canned - 63 calories
½ Bell pepper, red, medium - 19 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 50 calories
1 tsp Taco seasoning - 5 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Salt - 0 calories
1 Tbsp Cilantro - 0 calories
Directions
Swap chicken for more black beans in Step 5, skipping the chicken prep.
Swap the regular yogurt for a dairy-free version.
- Slice chicken into bite sized pieces.
- Spray a pan with an oil spray.
- Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
- Dice pepper, celery, and red onion.
- Mix all ingredients together.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
45g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
3 Tempeh bacon - 90 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry - 140 calories
½ Cucumber, medium - 21 calories
½ Bell pepper, orange, large - 25 calories
⅛ Onion, red - 6 calories
½ cup Tomatoes, grape - 16 calories
⅓ Avocado, small - 77 calories
2 oz Olives, whole - 100 calories
⅛ cup Banana peppers - 5 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Salt - 0 calories
Directions
Swap salami for tempeh bacon in Step 2. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then dice and mix with the other ingredients.
Swap pepper jack cheese for sliced or chopped olives & mozzarella balls for diced avocado.
- Cook pasta as instructed on package.
- Dice vegetables, cheese, and salami.
- Mix all ingredients together, enjoy!
wednesday
Day Total Calories
Day Total Macros
17g
Carbs
41g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, White, cooked - 110 calories
7 oz Deli slices, turkey - 210 calories
2 cups Romaine lettuce - 16 calories
½ Cucumber, medium - 21 calories
½ Tomato, medium - 11 calories
⅛ Onion, red - 6 calories
¼ cup Banana peppers - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ tsp Italian seasoning - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap deli meat for Tofurky slices & salami for white beans in Step 1.
Swap cheese for additional turkey slices.
- Slice salami, cheese, and turkey into small pieces or strips.
- Slice cucumber and tomato into small pieces as well.
- Combine all ingredients, enjoy!
thursday
Day Total Calories
Day Total Macros
62g
Carbs
14g
Protein
16g
Fat
Fiber
16g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ Bell pepper, red, medium - 19 calories
¼ Cucumber, medium - 11 calories
⅛ Onion, red - 6 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
½ cup Corn, canned - 63 calories
½ Avocado, small - 117 calories
⅛ tsp Salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
1 oz Tortilla chips - 123 calories
Directions
- Dice pepper, cucumber, and red onion
- Drain beans and corn if using canned
- Mix all ingredients together and serve with chips
- No avocado? Use oil instead.
friday
Day Total Calories
Day Total Macros
14g
Carbs
49g
Protein
30g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Lentils, cooked - 230 calories
1 oz Soy pepperoni (Tofurky plant-based pepp’roni) - 70 calories
½ Bell pepper, green, medium - 14 calories
½ cup Mushrooms, small, whole or sliced - 8 calories
¼ oz Olives, sliced - 13 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
Swap ground turkey for cooked lentils in Step 5, skipping the ground turkey prep. Use pre-cooked or canned lentils, drain and rinse if needed, then mix them with the veggies, canned tomatoes, garlic, and seasonings in the oven-safe container as directed. Swap pepperoni for soy pepperoni.
Swap regular cheeses for dairy-free versions.
- Preheat oven to 375F.
- Spray a pan with an oil spray.
- Stir fry ground turkey on medium heat until cooked through.
- Dice pepper and mushrooms.
- In an oven-safe bowl or container, mix together veggies, canned tomatoes, ground turkey, garlic, and seasonings.
- Top with cheeses, and pepperoni.
- Bake for 20 minutes.
- Enjoy!
lunch
monday
Calories
389
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, black beans, cooked - 228 calories
½ cup Corn, canned - 63 calories
½ Bell pepper, red, medium - 19 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 50 calories
1 tsp Taco seasoning - 5 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Salt - 0 calories
1 Tbsp Cilantro - 0 calories
Directions
Swap chicken for more black beans in Step 5, skipping the chicken prep.
Swap the regular yogurt for a dairy-free version.
- Slice chicken into bite sized pieces.
- Spray a pan with an oil spray.
- Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
- Dice pepper, celery, and red onion.
- Mix all ingredients together.
- Enjoy!
tuesday
Calories
493
46g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
3 Tempeh bacon - 90 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry - 140 calories
½ Cucumber, medium - 21 calories
½ Bell pepper, orange, large - 25 calories
⅛ Onion, red - 6 calories
½ cup Tomatoes, grape - 16 calories
⅓ Avocado, small - 77 calories
2 oz Olives, whole - 100 calories
⅛ cup Banana peppers - 5 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Salt - 0 calories
Directions
Swap salami for tempeh bacon in Step 2. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then dice and mix with the other ingredients.
Swap pepper jack cheese for sliced or chopped olives & mozzarella balls for diced avocado.
- Cook pasta as instructed on package.
- Dice vegetables, cheese, and salami.
- Mix all ingredients together, enjoy!
wednesday
Calories
391
18g
Carbs
42g
Protein
17g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
½ cup Beans & legumes, White, cooked - 110 calories
7 oz Deli slices, turkey - 210 calories
2 cups Romaine lettuce - 16 calories
½ Cucumber, medium - 21 calories
½ Tomato, medium - 11 calories
⅛ Onion, red - 6 calories
¼ cup Banana peppers - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ tsp Italian seasoning - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap deli meat for Tofurky slices & salami for white beans in Step 1.
Swap cheese for additional turkey slices.
- Slice salami, cheese, and turkey into small pieces or strips.
- Slice cucumber and tomato into small pieces as well.
- Combine all ingredients, enjoy!
thursday
Calories
451
62g
Carbs
15g
Protein
16g
Fat
Fiber
17g
Added Sugar
—g
Ingredients
½ Bell pepper, red, medium - 19 calories
¼ Cucumber, medium - 11 calories
⅛ Onion, red - 6 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
½ cup Corn, canned - 63 calories
½ Avocado, small - 117 calories
⅛ tsp Salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
1 oz Tortilla chips - 123 calories
Directions
- Dice pepper, cucumber, and red onion
- Drain beans and corn if using canned
- Mix all ingredients together and serve with chips
- No avocado? Use oil instead.
friday
Calories
516
15g
Carbs
49g
Protein
30g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 cup Lentils, cooked - 230 calories
1 oz Soy pepperoni (Tofurky plant-based pepp’roni) - 70 calories
½ Bell pepper, green, medium - 14 calories
½ cup Mushrooms, small, whole or sliced - 8 calories
¼ oz Olives, sliced - 13 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
Swap ground turkey for cooked lentils in Step 5, skipping the ground turkey prep. Use pre-cooked or canned lentils, drain and rinse if needed, then mix them with the veggies, canned tomatoes, garlic, and seasonings in the oven-safe container as directed. Swap pepperoni for soy pepperoni.
Swap regular cheeses for dairy-free versions.
- Preheat oven to 375F.
- Spray a pan with an oil spray.
- Stir fry ground turkey on medium heat until cooked through.
- Dice pepper and mushrooms.
- In an oven-safe bowl or container, mix together veggies, canned tomatoes, ground turkey, garlic, and seasonings.
- Top with cheeses, and pepperoni.
- Bake for 20 minutes.
- Enjoy!
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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