Example High Protein Day

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Join Best Body
monday
Day Total Calories
1570
0
(1570 calories remainingover target)
Day Total Macros
108g
Carbs
140g
Protein
67g
Fat
Fiber
29g
Added Sugar
2g
breakfast @ 8:00 am
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A plate with scrambled eggs, toast, and strawberries.

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
¼ 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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A plate with salmon, carrots, cucumber, crackers, and avocado.

Avocado, Smoked Salmon, & Veggies

Starch
492 calories (492 calories per serving)
52g
Carbs
29g
Protein
19g
Fat
Fiber
14g
Added Sugar
0g
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 Higher Protein
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snack
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A plate of sliced tomatoes topped with cottage cheese and herbs.

Turkey & Cottage Cheese Tomato Slices

232 calories (232 calories per serving)
9g
Carbs
38g
Protein
8g
Fat
Fiber
3g
Added Sugar
0g
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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
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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dinner @ 7:30 pm
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A skillet of pesto chicken with tomato and mozzarella.

Pesto Chicken Skillet

442 calories (442 calories per serving)
13g
Carbs
56g
Protein
19g
Fat
Fiber
6g
Added Sugar
0g
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 Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1570
108g
Carbs
140g
Protein
67g
Fat
Fiber
29g
Added Sugar
2g
Swaps
A plate with scrambled eggs, toast, and strawberries.

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
¼ 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
Swaps
A plate with salmon, carrots, cucumber, crackers, and avocado.

Avocado, Smoked Salmon, & Veggies

Starch
492 calories (492 calories per serving)
52g
Carbs
29g
Protein
19g
Fat
Fiber
14g
Added Sugar
0g
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
A plate of sliced tomatoes topped with cottage cheese and herbs.

Turkey & Cottage Cheese Tomato Slices

232 calories (232 calories per serving)
9g
Carbs
38g
Protein
8g
Fat
Fiber
3g
Added Sugar
0g
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
A skillet of pesto chicken with tomato and mozzarella.

Pesto Chicken Skillet

442 calories (442 calories per serving)
13g
Carbs
56g
Protein
19g
Fat
Fiber
6g
Added Sugar
0g
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
0g
Added Sugar
0g

wednesday

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

thursday

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

friday

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

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
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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