Rachel's Meal Prep Recipes
Rachel’s Meal Plans are a 1200 calorie base. Add calories to meet your personal calorie goal. Here is a tutorial on how to add calories.
monday
Day Total Calories
Day Total Macros
37g
Carbs
150g
Protein
53g
Fat
Fiber
9g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
4 Egg, large
– 288 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of turkey, crack in 1 egg, top with salt & pepper (for this recipe, 4 oz turkey = 4 slices of turkey).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
4 Tbsp Sauerkraut
– 10 calories
1 Cucumber, medium
– 42 calories
1 cup Celery stalks, chopped in half
– 16 calories
1 Tbsp Dijon mustard
– 15 calories
1 Tbsp Hot sauce (Tbsp)
– 1 calories
¼ tsp Salt
– 0 calories
4 Tbsp Parsley, fresh
– 0 calories
Directions
- Dice cucumber and celery.
- Mix all ingredients together.
- Enjoy!
snack
Edit Meal
3-ingredient Chicken Nuggets, half-serving
1g
Carbs
33g
Protein
18g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Mix together your ground turkey, seasonings, egg, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties), and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400°F (you can bake; alternatively – make sure they’re done in the center; they should get to 165°F!).
- Enjoy!
- Note: you could also use ground chicken or canned chicken if you prefer.
dinner @ 7:30 pm
Edit Meal
Ingredients
4½ oz Tempeh
– 210 calories
1 Bell pepper, yellow, large
– 50 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Onion, red, diced
– 15 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 tsp Taco seasoning
– 5 calories
¼ tsp Garlic salt
– 0 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice peppers, onions, and chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
- Spread in a single layer on a baking sheet.
- Bake for 20-25 minutes, or until chicken has cooked through.
- Broil for another 2 minutes so it gets crispy.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
61g
Carbs
160g
Protein
63g
Fat
Fiber
16g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
4 Egg, large
– 288 calories
3 Tbsp Cottage cheese, 2%, dairy-free (Tbsp)
– 42 calories
4 slice Soy bacon, slice
– 80 calories
3 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 72 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Note: This recipe works best when making multiple portions at once.
- Preheat oven to 375°F.
- Slice bacon into small pieces.
- Add to a pan, fry on stove top on low heat until cooked through.
- In a large bowl, crack in eggs, & add cottage cheese, cheese, cooked bacon pieces, & seasonings.
- Add evenly to muffin tin.
- Bake for 20-25 minutes, until eggs have set.
- Enjoy!
- 1 serving = 4 egg bites
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 241 calories
1 Bell pepper, green, medium
– 27 calories
1½ cups Broccoli
– 36 calories
½ tsp Salt
– 0 calories
4 Tbsp Balsamic vinegar
– 56 calories
Directions
- Dice broccoli & green bell peppers.
- Drain tuna.
- Mix all ingredients together.
- Enjoy!
snack
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
8 oz Canned salmon
– 240 calories
2 oz Pickles, chip-cut
– 0 calories
6 Tbsp Sauerkraut
– 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning)
– 50 calories
¼ tsp Salt
– 0 calories
Directions
- Drain salmon.
- Quarter pickle slices.
- Mix all ingredients together, enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
4 oz Tofu, extra firm
– 95 calories
¾ Sausage, vegetarian
– 158 calories
1 Sausage, chicken, no sugar added
– 80 calories
¼ cup Hummus
– 100 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
1 Egg, large
– 72 calories
Directions
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper and spray it with an oil spray.
- Bake sausage for 10 minutes, then add in salmon (top with salt & pepper) for another 10 minutes (so sausage bakes for 20 minutes), or until your sausage and salmon have cooked through.
- Boil your egg by placing egg in a pot of water and bringing to a boil; boil for 7 minutes.
- Fill the bottom of your container with tzatziki sauce.
- Layer foods on top as shown in the picture.
breakfast
lunch
snack
dinner
monday
Calories
1346
38g
Carbs
151g
Protein
54g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
4 Egg, large
– 288 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of turkey, crack in 1 egg, top with salt & pepper (for this recipe, 4 oz turkey = 4 slices of turkey).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
4 Tbsp Sauerkraut
– 10 calories
1 Cucumber, medium
– 42 calories
1 cup Celery stalks, chopped in half
– 16 calories
1 Tbsp Dijon mustard
– 15 calories
1 Tbsp Hot sauce (Tbsp)
– 1 calories
¼ tsp Salt
– 0 calories
4 Tbsp Parsley, fresh
– 0 calories
Directions
- Dice cucumber and celery.
- Mix all ingredients together.
- Enjoy!
3-ingredient Chicken Nuggets, half-serving
1g
Carbs
33g
Protein
18g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Mix together your ground turkey, seasonings, egg, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties), and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400°F (you can bake; alternatively – make sure they’re done in the center; they should get to 165°F!).
- Enjoy!
- Note: you could also use ground chicken or canned chicken if you prefer.
Ingredients
4½ oz Tempeh
– 210 calories
1 Bell pepper, yellow, large
– 50 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Onion, red, diced
– 15 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 tsp Taco seasoning
– 5 calories
¼ tsp Garlic salt
– 0 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice peppers, onions, and chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
- Spread in a single layer on a baking sheet.
- Bake for 20-25 minutes, or until chicken has cooked through.
- Broil for another 2 minutes so it gets crispy.
- Enjoy!
tuesday
Calories
1562
62g
Carbs
161g
Protein
64g
Fat
Fiber
17g
Added Sugar
1g
Ingredients
4 Egg, large
– 288 calories
3 Tbsp Cottage cheese, 2%, dairy-free (Tbsp)
– 42 calories
4 slice Soy bacon, slice
– 80 calories
3 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 72 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Note: This recipe works best when making multiple portions at once.
- Preheat oven to 375°F.
- Slice bacon into small pieces.
- Add to a pan, fry on stove top on low heat until cooked through.
- In a large bowl, crack in eggs, & add cottage cheese, cheese, cooked bacon pieces, & seasonings.
- Add evenly to muffin tin.
- Bake for 20-25 minutes, until eggs have set.
- Enjoy!
- 1 serving = 4 egg bites
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 241 calories
1 Bell pepper, green, medium
– 27 calories
1½ cups Broccoli
– 36 calories
½ tsp Salt
– 0 calories
4 Tbsp Balsamic vinegar
– 56 calories
Directions
- Dice broccoli & green bell peppers.
- Drain tuna.
- Mix all ingredients together.
- Enjoy!
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
8 oz Canned salmon
– 240 calories
2 oz Pickles, chip-cut
– 0 calories
6 Tbsp Sauerkraut
– 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning)
– 50 calories
¼ tsp Salt
– 0 calories
Directions
- Drain salmon.
- Quarter pickle slices.
- Mix all ingredients together, enjoy!
Ingredients
4 oz Tofu, extra firm
– 95 calories
¾ Sausage, vegetarian
– 158 calories
1 Sausage, chicken, no sugar added
– 80 calories
¼ cup Hummus
– 100 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
1 Egg, large
– 72 calories
Directions
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper and spray it with an oil spray.
- Bake sausage for 10 minutes, then add in salmon (top with salt & pepper) for another 10 minutes (so sausage bakes for 20 minutes), or until your sausage and salmon have cooked through.
- Boil your egg by placing egg in a pot of water and bringing to a boil; boil for 7 minutes.
- Fill the bottom of your container with tzatziki sauce.
- Layer foods on top as shown in the picture.
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.