Breakfast Meal Prep

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monday
Day Total Calories
476
0
(476 calories remainingover target)
Day Total Macros
11g
Carbs
39g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
breakfast @ 8:00 am
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Egg Bowls with Sausage & Pico

476 calories (476 calories per serving)
11g
Carbs
40g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
¾ Sausage, vegetarian – 158 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
½ cup Fresh Salsa (Pico de Gallo) – 40 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
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Omnivore
Vegetarian
Dairy-Free
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tuesday
Day Total Calories
393
0
(393 calories remainingover target)
Day Total Macros
8g
Carbs
35g
Protein
25g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Swaps

High Protein Egg Bowls

393 calories (393 calories per serving)
8g
Carbs
35g
Protein
25g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Bacon, turkey, slice – 36 calories
2 slice Soy bacon, slice – 40 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
¼ cup Cheese, shredded, dairy-free – 90 calories
¼ cup Cheese, Mexican, shredded – 114 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
¼ cup Bell pepper, red, diced – 9 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
  2. Preheat oven to 400°F.
  3. Slice pepper into small pieces.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients.
  5. Mix to combine.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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Add Meal
wednesday
Day Total Calories
430
0
(430 calories remainingover target)
Day Total Macros
6g
Carbs
37g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Swaps

Egg Bowls with Sausage

431 calories (431 calories per serving)
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
4 Egg, large – 288 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
3⅓ oz Ground sausage, raw – 279 calories
¼ cup Tomatoes, grape – 8 calories
½ cup Leafy green, spinach – 4 calories
1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Slice tomatoes in halves.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  5. Mix to combine. Top with grated Parm cheese.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
View
Add Meal
thursday
Day Total Calories
337
0
(337 calories remainingover target)
Day Total Macros
7g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Swaps

Veggie-Packed Single-Serve Frittata

337 calories (337 calories per serving)
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 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 Tbsp Bacon bits – 51 calories
2 slice Soy bacon, slice – 40 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Red pepper flakes – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice tomatoes in half, chop broccoli into small pieces.
  3. Crack eggs into oven-safe container (the ones I’m using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
View
Add Meal
friday
Day Total Calories
409
0
(409 calories remainingover target)
Day Total Macros
31g
Carbs
22g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Swaps

Egg Bake with Sweet Potato & Feta

Starch
409 calories (409 calories per serving)
31g
Carbs
22g
Protein
22g
Fat
Fiber
5g
Added Sugar
1g
ViewHide meal Details

Ingredients

½ Sausage, chicken – 70 calories
½ Sausage, vegetarian – 105 calories
½ Sausage, chicken, no sugar added – 40 calories
1 Potato, sweet, medium, 5 inches – 112 calories
2 Egg, large – 144 calories
1 Tbsp Feta (Tbsp) – 25 calories
¼ Avocado, small – 58 calories
1 Tbsp Tomatoes, sun-dried, oil packed – 17 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 Egg white – 17 calories

Directions

  1. Preheat oven to 400°F.
  2. Dice sausage & sweet potatoes.
  3. Put oven-safe containers on a baking sheet.
  4. Add to sausage & sweet potato to oven-safe containers, add in oil, garlic salt, paprika, pepper, & bake for 20 minutes.
  5. Remove from oven, crack in eggs & mix in.
  6. Top with sun-dried tomatoes and feta.
  7. Return baking sheet with oven-safe containers back to the oven and bake for another 30 minutes.
  8. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
Higher Protein
No Sugar Added
View
Add Meal
saturday
Day Total Calories
462
0
(462 calories remainingover target)
Day Total Macros
11g
Carbs
38g
Protein
28g
Fat
Fiber
2g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Swaps

Egg Bowls with Sausage & Spinach

463 calories (463 calories per serving)
12g
Carbs
38g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
¾ Sausage, vegetarian – 158 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories
1 Tbsp Cheese, shredded, dairy-free (Tbsp) – 24 calories
½ cup Fresh Salsa (Pico de Gallo) – 40 calories
¼ tsp Garlic salt – 0 calories
½ cup Leafy green, spinach – 4 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
View
Add Meal
sunday
Day Total Calories
420
0
(420 calories remainingover target)
Day Total Macros
8g
Carbs
35g
Protein
27g
Fat
Fiber
1g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Swaps

Egg Bowls with Sausage & Arugula

421 calories (421 calories per serving)
8g
Carbs
36g
Protein
27g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
¾ Sausage, vegetarian – 158 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
½ cup Tomatoes, grape – 16 calories
½ cup Leafy greens, arugula, raw – 3 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Red pepper flakes – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  3. Halve tomatoes.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients.
  5. Mix to combine.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!

Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
View
Add Meal
Add Day

breakfast

monday

Calories
476
11g
Carbs
40g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
Swaps

Egg Bowls with Sausage & Pico

476 calories (476 calories per serving)
11g
Carbs
40g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
¾ Sausage, vegetarian – 158 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
½ cup Fresh Salsa (Pico de Gallo) – 40 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
View

tuesday

Calories
393
8g
Carbs
35g
Protein
25g
Fat
Fiber
1g
Added Sugar
—g
Swaps

High Protein Egg Bowls

393 calories (393 calories per serving)
8g
Carbs
35g
Protein
25g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Bacon, turkey, slice – 36 calories
2 slice Soy bacon, slice – 40 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
¼ cup Cheese, shredded, dairy-free – 90 calories
¼ cup Cheese, Mexican, shredded – 114 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
¼ cup Bell pepper, red, diced – 9 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
  2. Preheat oven to 400°F.
  3. Slice pepper into small pieces.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients.
  5. Mix to combine.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!
Recipe Details
View

wednesday

Calories
431
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
Swaps

Egg Bowls with Sausage

431 calories (431 calories per serving)
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
4 Egg, large – 288 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
3⅓ oz Ground sausage, raw – 279 calories
¼ cup Tomatoes, grape – 8 calories
½ cup Leafy green, spinach – 4 calories
1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Slice tomatoes in halves.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  5. Mix to combine. Top with grated Parm cheese.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!
Recipe Details
View

thursday

Calories
337
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
Swaps

Veggie-Packed Single-Serve Frittata

337 calories (337 calories per serving)
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 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 Tbsp Bacon bits – 51 calories
2 slice Soy bacon, slice – 40 calories
2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Red pepper flakes – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice tomatoes in half, chop broccoli into small pieces.
  3. Crack eggs into oven-safe container (the ones I’m using are 6-cup glass), then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
View

friday

Calories
409
31g
Carbs
22g
Protein
22g
Fat
Fiber
5g
Added Sugar
1g
Swaps

Egg Bake with Sweet Potato & Feta

Starch
409 calories (409 calories per serving)
31g
Carbs
22g
Protein
22g
Fat
Fiber
5g
Added Sugar
1g
ViewHide meal Details

Ingredients

½ Sausage, chicken – 70 calories
½ Sausage, vegetarian – 105 calories
½ Sausage, chicken, no sugar added – 40 calories
1 Potato, sweet, medium, 5 inches – 112 calories
2 Egg, large – 144 calories
1 Tbsp Feta (Tbsp) – 25 calories
¼ Avocado, small – 58 calories
1 Tbsp Tomatoes, sun-dried, oil packed – 17 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 Egg white – 17 calories

Directions

  1. Preheat oven to 400°F.
  2. Dice sausage & sweet potatoes.
  3. Put oven-safe containers on a baking sheet.
  4. Add to sausage & sweet potato to oven-safe containers, add in oil, garlic salt, paprika, pepper, & bake for 20 minutes.
  5. Remove from oven, crack in eggs & mix in.
  6. Top with sun-dried tomatoes and feta.
  7. Return baking sheet with oven-safe containers back to the oven and bake for another 30 minutes.
  8. Enjoy!
Recipe Details
View

saturday

Calories
463
12g
Carbs
38g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
Swaps

Egg Bowls with Sausage & Spinach

463 calories (463 calories per serving)
12g
Carbs
38g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
¾ Sausage, vegetarian – 158 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories
1 Tbsp Cheese, shredded, dairy-free (Tbsp) – 24 calories
½ cup Fresh Salsa (Pico de Gallo) – 40 calories
¼ tsp Garlic salt – 0 calories
½ cup Leafy green, spinach – 4 calories

Directions

  1. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  2. Preheat oven to 400°F.
  3. Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
  4. Mix to combine. Top with grated Parm cheese.
  5. Bake for 35 minutes, or until the mixture has set.
  6. Enjoy!
Recipe Details
View

sunday

Calories
421
8g
Carbs
36g
Protein
27g
Fat
Fiber
1g
Added Sugar
—g
Swaps

Egg Bowls with Sausage & Arugula

421 calories (421 calories per serving)
8g
Carbs
36g
Protein
27g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Ground sausage, raw – 168 calories
¾ Sausage, vegetarian – 158 calories
2 Egg, large – 144 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
½ cup Tomatoes, grape – 16 calories
½ cup Leafy greens, arugula, raw – 3 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Red pepper flakes – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
  3. Halve tomatoes.
  4. Crack eggs into oven-safe container, then add the rest of your ingredients.
  5. Mix to combine.
  6. Bake for 35 minutes, or until the mixture has set.
  7. Enjoy!

Recipe Details
View
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