Pasta Salad Meal Prep
monday
Day Total Calories
Day Total Macros
52g
Carbs
34g
Protein
13g
Fat
Fiber
10g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 67 calories
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 225 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
1 cup Leafy greens, kale, raw
– 10 calories
½ cup Tomatoes, grape
– 16 calories
½ Bell pepper, yellow, large
– 25 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
2 tsp-dry Olive oil (tsp)
– 80 calories
⅛ tsp-dry Italian seasoning
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap chicken thighs for more white beans in Step 6.
- Chop chicken into bite sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through (about 8 minutes, more if cooking more portions). Top with seasonings.
- Boil water, & cook pasta as instructed on package.
- If possible: let both pasta & chicken cool before adding them to your salad.
- Chop pepper, tomatoes, & kale.
- In a bowl or container, mix together vegetables, chicken, pasta, & beans.
- Make dressing in a small bowl by whisking oil, vinegar, & more seasonings. Add it into your salad.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
39g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
1 cup Leafy greens, kale, raw
– 10 calories
1 cup Tomatoes, grape
– 32 calories
4 slice Soy bacon, slice
– 80 calories
¼ Yogurt, plain, 2%, dairy-free, from tub
– 38 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
½ Lemon, Whole
– 11 calories
¼ Avocado, small
– 58 calories
⅓ Tbsp Dijon mustard
– 5 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 tsp Worcestershire sauce
– 5 calories
Directions
Swap bacon for soy bacon and chicken for tofu.
Swap regular yogurt for dairy-free version and parmesan for avocado.
- Cook pasta as instructed on package. Drain and let cool once cooked.
- Slice bacon into small pieces then fry on stove top until cooked through.
- Slice chicken into bites. Stir fry chicken in bacon’s pan until chicken has cooked through.
- Slice tomatoes.
- To make Caesar dressing: mix together Greek yogurt, minced garlic, more salt & pepper, Worcestershire sauce, mustard, lemon (juiced), & grated Parmesan cheese.
- Combine kale, tomatoes, pasta, bacon, chicken, & mix together with Caesar dressing.
- Enjoy!
- No bacon? Use turkey or the vegetarian option.
wednesday
Day Total Calories
Day Total Macros
38g
Carbs
62g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
¾ cup Beans & legumes, White, cooked
– 165 calories
5 slice Soy bacon, slice
– 100 calories
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
1 Tbsp Tomatoes, sun-dried, oil packed
– 17 calories
⅓ Avocado, small
– 77 calories
1 Tbsp Basil, fresh
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap chicken for white beans & bacon for soy bacon in Step 5.
Swap mozzarella balls for diced avocado.
- Cook pasta as instructed on package. Once cooked, cool in the fridge.
- Preheat your oven to 400°F.
- Slice chicken into small pieces.
- Line a baking sheet with parchment paper.
- Add bacon and chicken to baking sheet in a single layer. Bake for 20 minutes, or until food has cooked through. Once cooked, chop bacon into small pieces. If possible, cool in the fridge before you mix all your ingredients.
- Slice tomatoes in halves, chop basil.
- Mix all ingredients together. Enjoy!
- No bacon? Use turkey bacon, the vegetarian option, or add oil to your salad with the balsamic vinegar.
thursday
Day Total Calories
Day Total Macros
37g
Carbs
63g
Protein
7g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
½ cup Pasta, elbows, whole wheat, cooked
– 90 calories
½ cup Broccoli
– 12 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Cabbage, shredded
– 8 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
- Combine all foods, enjoy!
lunch
monday
Calories
546
53g
Carbs
34g
Protein
14g
Fat
Fiber
11g
Added Sugar
—g
Ingredients
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 67 calories
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 225 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
1 cup Leafy greens, kale, raw
– 10 calories
½ cup Tomatoes, grape
– 16 calories
½ Bell pepper, yellow, large
– 25 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
2 tsp-dry Olive oil (tsp)
– 80 calories
⅛ tsp-dry Italian seasoning
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap chicken thighs for more white beans in Step 6.
- Chop chicken into bite sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through (about 8 minutes, more if cooking more portions). Top with seasonings.
- Boil water, & cook pasta as instructed on package.
- If possible: let both pasta & chicken cool before adding them to your salad.
- Chop pepper, tomatoes, & kale.
- In a bowl or container, mix together vegetables, chicken, pasta, & beans.
- Make dressing in a small bowl by whisking oil, vinegar, & more seasonings. Add it into your salad.
- Enjoy!
tuesday
Calories
540
39g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
1 cup Leafy greens, kale, raw
– 10 calories
1 cup Tomatoes, grape
– 32 calories
4 slice Soy bacon, slice
– 80 calories
¼ Yogurt, plain, 2%, dairy-free, from tub
– 38 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
½ Lemon, Whole
– 11 calories
¼ Avocado, small
– 58 calories
⅓ Tbsp Dijon mustard
– 5 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 tsp Worcestershire sauce
– 5 calories
Directions
Swap bacon for soy bacon and chicken for tofu.
Swap regular yogurt for dairy-free version and parmesan for avocado.
- Cook pasta as instructed on package. Drain and let cool once cooked.
- Slice bacon into small pieces then fry on stove top until cooked through.
- Slice chicken into bites. Stir fry chicken in bacon’s pan until chicken has cooked through.
- Slice tomatoes.
- To make Caesar dressing: mix together Greek yogurt, minced garlic, more salt & pepper, Worcestershire sauce, mustard, lemon (juiced), & grated Parmesan cheese.
- Combine kale, tomatoes, pasta, bacon, chicken, & mix together with Caesar dressing.
- Enjoy!
- No bacon? Use turkey or the vegetarian option.
wednesday
Calories
556
38g
Carbs
62g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
¾ cup Beans & legumes, White, cooked
– 165 calories
5 slice Soy bacon, slice
– 100 calories
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
1 Tbsp Tomatoes, sun-dried, oil packed
– 17 calories
⅓ Avocado, small
– 77 calories
1 Tbsp Basil, fresh
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap chicken for white beans & bacon for soy bacon in Step 5.
Swap mozzarella balls for diced avocado.
- Cook pasta as instructed on package. Once cooked, cool in the fridge.
- Preheat your oven to 400°F.
- Slice chicken into small pieces.
- Line a baking sheet with parchment paper.
- Add bacon and chicken to baking sheet in a single layer. Bake for 20 minutes, or until food has cooked through. Once cooked, chop bacon into small pieces. If possible, cool in the fridge before you mix all your ingredients.
- Slice tomatoes in halves, chop basil.
- Mix all ingredients together. Enjoy!
- No bacon? Use turkey bacon, the vegetarian option, or add oil to your salad with the balsamic vinegar.
thursday
Calories
481
38g
Carbs
64g
Protein
8g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
½ cup Pasta, elbows, whole wheat, cooked
– 90 calories
½ cup Broccoli
– 12 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Cabbage, shredded
– 8 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
- Combine all foods, 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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