Snack Plate Lunches

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monday
Day Total Calories
562
0
(562 calories remainingover target)
Day Total Macros
62g
Carbs
26g
Protein
25g
Fat
Fiber
11g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Dairy Swap

Hard Boiled Eggs with Apples, Cheese, & Pretzels

Starch
Fruit
562 calories (562 calories per serving)
62g
Carbs
26g
Protein
25g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
1 cup Celery stalks, chopped in half – 16 calories
½ cup Carrots, baby – 23 calories
½ cup Tomatoes, grape – 16 calories
1 oz Cheese, sliced, pepper jack, full fat/ regular – 100 calories
⅛ cup Nuts – 100 calories
1 Apple, small – 77 calories
1 tsp Everything bagel seasoning (tsp) – 15 calories
2 tsp Peanut butter (tsp) – 62 calories
1 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving – 110 calories

Directions

Swap cheese for nuts.
  1. Hard boil eggs by placing in a pot of water, bringing to a boil, and boiling for 4-5 minutes. Peel eggs once cooled, and top with everything bagel seasoning.
  2. Slice vegetables, fruit, and cheese.
  3. Arrange all foods on a plate, drizzle peanut butter on top of apples, enjoy!
  4. Note: 2 eggs is correct, even though 3 are shown.
Recipe Details
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tuesday
Day Total Calories
456
0
(456 calories remainingover target)
Day Total Macros
47g
Carbs
28g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Veg Swap

Prosciutto, Nuts, Strawberries, & Crackers

Starch
Fruit
456 calories (456 calories per serving)
47g
Carbs
28g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Prosciutto – 120 calories
2 Egg, large – 144 calories
⅛ cup Nuts – 100 calories
1 Cucumber, small – 32 calories
½ Bell pepper, red, medium – 19 calories
½ cup Sugar snap peas – 31 calories
1 cup Strawberries, fresh – 50 calories
½ Serving of crackers, whole grain, 110 calories per serving – 55 calories
⅛ cup Hummus – 50 calories

Directions

Swap prosciutto for hard-boiled eggs.
  1. Slice veg and strawberries.
  2. Arrange all foods on a plate, enjoy!

Recipe Details
Change Meal
Change Portions
Change to Vegetarian
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wednesday
Day Total Calories
448
0
(448 calories remainingover target)
Day Total Macros
45g
Carbs
36g
Protein
15g
Fat
Fiber
10g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Veg Swap

Tuna on Peppers with Veg, Kiwi, Pretzels, & Hummus

Starch
Fruit
448 calories (448 calories per serving)
45g
Carbs
36g
Protein
15g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Tuna, canned (1 can) – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
1 Bell pepper, red, medium – 37 calories
½ Cucumber, medium – 21 calories
½ cup Carrots, baby – 23 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 Kiwi, medium – 46 calories
½ oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving – 55 calories
⅛ cup Hummus – 50 calories

Directions

Swap tuna for mashed chickpeas in Step 1.
  1. Mix together mayo, tuna, salt & pepper.
  2. Slice pepper into quarters, slice other veggies and kiwi.
  3. Fill peppers with tuna.
  4. Arrange all foods on a plate, enjoy!
Recipe Details
Change Meal
Change Portions
Change to Vegetarian
Back to Omnivore
View
Add Meal
thursday
Day Total Calories
469
0
(469 calories remainingover target)
Day Total Macros
55g
Carbs
36g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Dairy Swap
Veg Swap

Turkey with Veg, Tzatziki, Grapes, & Chips

Starch
Fruit
469 calories (469 calories per serving)
55g
Carbs
36g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
1 cup Celery stalks, chopped in half – 16 calories
1 cup Tomatoes, grape – 32 calories
2 Tbsp Tzatziki sauce – 35 calories
1 Tbsp Hummus (Tbsp) – 25 calories
1 cup Grapes, red – 104 calories
1 oz Potato chips – 162 calories

Directions

Swap deli meat for Tofurky slices.
Swap tzatziki sauce for hummus.
  1. Slice veggies.
  2. Arrange all foods on a plate, and enjoy!
  3. Note: choose a turkey made with no nitrates, if possible.
Recipe Details
Change Meal
Change Portions
Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
Add Day

lunch

monday

Calories
563
62g
Carbs
27g
Protein
25g
Fat
Fiber
11g
Added Sugar
—g
Dairy Swap

Hard Boiled Eggs with Apples, Cheese, & Pretzels

Starch
Fruit
562 calories (562 calories per serving)
62g
Carbs
26g
Protein
25g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
1 cup Celery stalks, chopped in half – 16 calories
½ cup Carrots, baby – 23 calories
½ cup Tomatoes, grape – 16 calories
1 oz Cheese, sliced, pepper jack, full fat/ regular – 100 calories
⅛ cup Nuts – 100 calories
1 Apple, small – 77 calories
1 tsp Everything bagel seasoning (tsp) – 15 calories
2 tsp Peanut butter (tsp) – 62 calories
1 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving – 110 calories

Directions

Swap cheese for nuts.
  1. Hard boil eggs by placing in a pot of water, bringing to a boil, and boiling for 4-5 minutes. Peel eggs once cooled, and top with everything bagel seasoning.
  2. Slice vegetables, fruit, and cheese.
  3. Arrange all foods on a plate, drizzle peanut butter on top of apples, enjoy!
  4. Note: 2 eggs is correct, even though 3 are shown.
Recipe Details
View

tuesday

Calories
456
47g
Carbs
29g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
Veg Swap

Prosciutto, Nuts, Strawberries, & Crackers

Starch
Fruit
456 calories (456 calories per serving)
47g
Carbs
28g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Prosciutto – 120 calories
2 Egg, large – 144 calories
⅛ cup Nuts – 100 calories
1 Cucumber, small – 32 calories
½ Bell pepper, red, medium – 19 calories
½ cup Sugar snap peas – 31 calories
1 cup Strawberries, fresh – 50 calories
½ Serving of crackers, whole grain, 110 calories per serving – 55 calories
⅛ cup Hummus – 50 calories

Directions

Swap prosciutto for hard-boiled eggs.
  1. Slice veg and strawberries.
  2. Arrange all foods on a plate, enjoy!

Recipe Details
View

wednesday

Calories
449
46g
Carbs
37g
Protein
15g
Fat
Fiber
11g
Added Sugar
—g
Veg Swap

Tuna on Peppers with Veg, Kiwi, Pretzels, & Hummus

Starch
Fruit
448 calories (448 calories per serving)
45g
Carbs
36g
Protein
15g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Tuna, canned (1 can) – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
1 Bell pepper, red, medium – 37 calories
½ Cucumber, medium – 21 calories
½ cup Carrots, baby – 23 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 Kiwi, medium – 46 calories
½ oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving – 55 calories
⅛ cup Hummus – 50 calories

Directions

Swap tuna for mashed chickpeas in Step 1.
  1. Mix together mayo, tuna, salt & pepper.
  2. Slice pepper into quarters, slice other veggies and kiwi.
  3. Fill peppers with tuna.
  4. Arrange all foods on a plate, enjoy!
Recipe Details
View

thursday

Calories
469
55g
Carbs
36g
Protein
13g
Fat
Fiber
7g
Added Sugar
—g
Dairy Swap
Veg Swap

Turkey with Veg, Tzatziki, Grapes, & Chips

Starch
Fruit
469 calories (469 calories per serving)
55g
Carbs
36g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
1 cup Celery stalks, chopped in half – 16 calories
1 cup Tomatoes, grape – 32 calories
2 Tbsp Tzatziki sauce – 35 calories
1 Tbsp Hummus (Tbsp) – 25 calories
1 cup Grapes, red – 104 calories
1 oz Potato chips – 162 calories

Directions

Swap deli meat for Tofurky slices.
Swap tzatziki sauce for hummus.
  1. Slice veggies.
  2. Arrange all foods on a plate, and enjoy!
  3. Note: choose a turkey made with no nitrates, if possible.
Recipe Details
View

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
Grocery List
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Refrigerated (meat, dairy, eggs, etc.)
Frozen

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