Example High Protein Day

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monday
Day Total Calories
1569
0
(1569 calories remainingover target)
Day Total Macros
107g
Carbs
139g
Protein
65g
Fat
Fiber
28g
Added Sugar
2g
breakfast @ 8:00 am
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Toast with Eggs & Berries

Starch
Fruit
404 calories (404 calories per serving)
34g
Carbs
17g
Protein
22g
Fat
Fiber
6g
Added Sugar
2g
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Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
2 Egg, large – 144 calories
2 Egg white – 34 calories
1 cup Strawberries, fresh – 50 calories
2 Ghee (tsp) – 90 calories
2 tsp Olive oil (tsp) – 80 calories
2 tsp Olive oil (tsp) – 80 calories
⅛ tsp Salt – 0 calories

Directions

  1. Add 1/2 your ghee to a pan and melt on low heat.
  2. Crack in eggs, cook to your desired consistency. Top with salt.
  3. Toast bread, spread on rest of ghee.
  4. Arrange all foods on a plate, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
Higher Protein
No Sugar Added
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lunch @ 12:30 pm
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Avocado, Smoked Salmon, & Veggies

Starch
492 calories (492 calories per serving)
52g
Carbs
29g
Protein
19g
Fat
Fiber
14g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ Avocado, small – 117 calories
4 oz Smoked salmon – 133 calories
1 Cucumber, small – 32 calories
3 Carrots, whole, large – 75 calories
1 Tbsp Furikake seasoning (seaweed seasoning) – 25 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories

Directions

  1. Slice cucumber and carrots
  2. Top avocado with furikake seasoning
  3. Arrange all foods on a plate, enjoy!
  4. No furikake seasoning? Use salt and/or sesame seeds
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
View
snack
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Turkey & Cottage Cheese Tomato Slices

232 calories (232 calories per serving)
9g
Carbs
38g
Protein
8g
Fat
Fiber
3g
Added Sugar
—g
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Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
1 Tomato, medium – 22 calories
¼ cup Cottage cheese, 2% – 45 calories
¼ cup Cottage cheese, 2%, dairy-free – 58 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) – 45 calories

Directions

  1. Slice tomato.
  2. Top with turkey, cottage cheese, and seasoning.
  3. Optional: top with parsley.
  4. Enjoy!
  5. Original idea “supermodel snack” from @bethennyfrankel
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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dinner @ 7:30 pm
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Pesto Chicken Skillet

442 calories (442 calories per serving)
13g
Carbs
56g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
6 oz Tofu, extra firm – 143 calories
2 oz Cheese, sliced, mozzarella, full fat/regular – 140 calories
2 Tbsp Pesto, dairy-free (Tbsp) – 160 calories
1 Tbsp Pesto (Tbsp) – 60 calories
½ cup Tomatoes, grape – 16 calories
1½ cups Broccoli – 36 calories
¼ tsp Red pepper flakes – 0 calories
¼ tsp Italian seasoning – 0 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Slice chicken into bite-sized pieces.
  2. Spray a pan with an oil spray.
  3. Stir fry chicken, broccoli, & tomatoes until chicken has cooked through.
  4. Mix in pesto & seasonings.
  5. Top with cheese & let the cheese melt.
  6. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1570
108g
Carbs
140g
Protein
67g
Fat
Fiber
28g
Added Sugar
2g
Swaps

Toast with Eggs & Berries

Starch
Fruit
404 calories (404 calories per serving)
34g
Carbs
17g
Protein
22g
Fat
Fiber
6g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
2 Egg, large – 144 calories
2 Egg white – 34 calories
1 cup Strawberries, fresh – 50 calories
2 Ghee (tsp) – 90 calories
2 tsp Olive oil (tsp) – 80 calories
2 tsp Olive oil (tsp) – 80 calories
⅛ tsp Salt – 0 calories

Directions

  1. Add 1/2 your ghee to a pan and melt on low heat.
  2. Crack in eggs, cook to your desired consistency. Top with salt.
  3. Toast bread, spread on rest of ghee.
  4. Arrange all foods on a plate, enjoy!
Recipe Details
View

Avocado, Smoked Salmon, & Veggies

Starch
492 calories (492 calories per serving)
52g
Carbs
29g
Protein
19g
Fat
Fiber
14g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ Avocado, small – 117 calories
4 oz Smoked salmon – 133 calories
1 Cucumber, small – 32 calories
3 Carrots, whole, large – 75 calories
1 Tbsp Furikake seasoning (seaweed seasoning) – 25 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories

Directions

  1. Slice cucumber and carrots
  2. Top avocado with furikake seasoning
  3. Arrange all foods on a plate, enjoy!
  4. No furikake seasoning? Use salt and/or sesame seeds
Recipe Details
View
Swaps

Turkey & Cottage Cheese Tomato Slices

232 calories (232 calories per serving)
9g
Carbs
38g
Protein
8g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
1 Tomato, medium – 22 calories
¼ cup Cottage cheese, 2% – 45 calories
¼ cup Cottage cheese, 2%, dairy-free – 58 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) – 45 calories

Directions

  1. Slice tomato.
  2. Top with turkey, cottage cheese, and seasoning.
  3. Optional: top with parsley.
  4. Enjoy!
  5. Original idea “supermodel snack” from @bethennyfrankel
Recipe Details
View
Swaps

Pesto Chicken Skillet

442 calories (442 calories per serving)
13g
Carbs
56g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
6 oz Tofu, extra firm – 143 calories
2 oz Cheese, sliced, mozzarella, full fat/regular – 140 calories
2 Tbsp Pesto, dairy-free (Tbsp) – 160 calories
1 Tbsp Pesto (Tbsp) – 60 calories
½ cup Tomatoes, grape – 16 calories
1½ cups Broccoli – 36 calories
¼ tsp Red pepper flakes – 0 calories
¼ tsp Italian seasoning – 0 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Slice chicken into bite-sized pieces.
  2. Spray a pan with an oil spray.
  3. Stir fry chicken, broccoli, & tomatoes until chicken has cooked through.
  4. Mix in pesto & seasonings.
  5. Top with cheese & let the cheese melt.
  6. Enjoy!
Recipe Details
View

tuesday

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

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

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

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

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

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Grocery List
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Produce (fruits, veg, fresh herbs, etc.)
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