Breakfast Meal Prep
monday
Day Total Calories
Day Total Macros
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
¾ Sausage, vegetarian - 158 calories
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
½ cup Fresh Salsa (Pico de Gallo) - 40 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ground sausage for vegetarian sausage in Step 1, following package instructions.
Swap both cheeses for dairy-free versions.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 slice Soy bacon, slice - 40 calories
2 Egg, large - 144 calories
¼ cup Cheese, shredded, dairy-free - 90 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
¼ Bell pepper, red, medium - 9 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
- Preheat oven to 400 degrees F.
- Slice pepper into small pieces.
- Crack eggs into oven-safe container, then add the rest of your ingredients.
- Mix to combine.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
wednesday
Day Total Calories
Day Total Macros
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
3⅓ oz Ground sausage, raw - 279 calories
¼ cup Tomatoes, grape - 8 calories
½ cup Leafy green, spinach - 4 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap sausage for more eggs, skipping Step 1.
Swap cheeses for more sausage.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
thursday
Day Total Calories
Day Total Macros
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
⅓ cup Broccoli - 8 calories
½ cup Leafy greens, arugula, raw - 3 calories
¼ cup Tomatoes, grape - 8 calories
2 slice Soy bacon, slice - 40 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap bacon for crumbled soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves, chop broccoli into small pieces.
- Crack eggs into oven-safe container (the one's I'm using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
breakfast
monday
Calories
476
11g
Carbs
40g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
¾ Sausage, vegetarian - 158 calories
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
½ cup Fresh Salsa (Pico de Gallo) - 40 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ground sausage for vegetarian sausage in Step 1, following package instructions.
Swap both cheeses for dairy-free versions.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
tuesday
Calories
393
8g
Carbs
35g
Protein
25g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
2 slice Soy bacon, slice - 40 calories
2 Egg, large - 144 calories
¼ cup Cheese, shredded, dairy-free - 90 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
¼ Bell pepper, red, medium - 9 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
- Preheat oven to 400 degrees F.
- Slice pepper into small pieces.
- Crack eggs into oven-safe container, then add the rest of your ingredients.
- Mix to combine.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
wednesday
Calories
431
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
3⅓ oz Ground sausage, raw - 279 calories
¼ cup Tomatoes, grape - 8 calories
½ cup Leafy green, spinach - 4 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap sausage for more eggs, skipping Step 1.
Swap cheeses for more sausage.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
thursday
Calories
337
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
⅓ cup Broccoli - 8 calories
½ cup Leafy greens, arugula, raw - 3 calories
¼ cup Tomatoes, grape - 8 calories
2 slice Soy bacon, slice - 40 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap bacon for crumbled soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves, chop broccoli into small pieces.
- Crack eggs into oven-safe container (the one's I'm using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
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
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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