Rachel's Meal Prep Recipes

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monday
Day Total Calories
1398
0
(1398 calories remainingover target)
Day Total Macros
38g
Carbs
175g
Protein
60g
Fat
Fiber
9g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Swaps
Hand holding a muffin tin of turkey egg bites.

Turkey Egg Bites (larger serving)

408 calories (408 calories per serving)
0g
Carbs
52g
Protein
21g
Fat
Fiber
0g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
4 slice Deli slices, Tofurky – 80 calories
4 Egg, large – 288 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Spray a muffin tin with an oil spray.
  3. Add in 1 slice of turkey, crack in 1 egg, top with salt & pepper (for this recipe, 4 oz turkey = 4 slices of turkey).
  4. Bake for 20-25 minutes, until whites of eggs have set.
  5. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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lunch @ 12:30 pm
Edit Meal
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White bowl of salmon salad with herbs and diced apple.

Probiotic Salmon Salad

376 calories (376 calories per serving)
18g
Carbs
49g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

8 oz Canned salmon – 292 calories
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

  1. Dice cucumber and celery.
  2. Mix all ingredients together.
  3. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
snack
Edit Meal
Swaps
A white plate with chicken nuggets and ketchup.

3-ingredient Chicken Nuggets (half-serving)

294 calories (294 calories per serving)
1g
Carbs
33g
Protein
18g
Fat
Fiber
0g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Ground turkey, 93% lean, raw – 172 calories
¾ cup Beans & legumes, White, cooked – 165 calories
¼ cup Cheese, parmesan, grated (cups) – 86 calories
¼ cup Cheese, shredded, dairy-free – 90 calories
½ Egg, large – 36 calories
⅛ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Mix together your ground turkey, seasonings, egg, & 1/2 your Parmesan cheese.
  2. Make small patties (4 oz ground turkey = 6 patties), & then coat your patties with the rest of your Parmesan cheese.
  3. 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!).
  4. Enjoy!
  5. Note: you could also use ground chicken or canned chicken if you prefer.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
dinner @ 7:30 pm
Edit Meal
Swaps
A sheet pan and bowl of chicken fajitas with peppers.

Chicken Fajita Sheet Pan

320 calories (320 calories per serving)
19g
Carbs
42g
Protein
7g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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

  1. Preheat oven to 400°F.
  2. Slice peppers, onions, & chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
  3. Spread in a single layer on a baking sheet.
  4. Bake for 20-25 minutes, or until chicken has cooked through.
  5. Broil for another 2 minutes so it gets crispy.
  6. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
tuesday
Day Total Calories
1439
0
(1439 calories remainingover target)
Day Total Macros
29g
Carbs
183g
Protein
65g
Fat
Fiber
12g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Swaps
Screenshot

Copycat Starbucks Egg Bacon Bites

499 calories (499 calories per serving)
2g
Carbs
41g
Protein
33g
Fat
Fiber
0g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 Egg, large – 288 calories
3 Tbsp Cottage cheese, 2% (Tbsp) – 33 calories
3 Tbsp Cottage cheese, 2%, dairy-free (Tbsp) – 42 calories
2 Uncured bacon, slice – 88 calories
4 slice Soy bacon, slice – 80 calories
3 Tbsp Cheese, shredded, cheddar (Tbsp) – 90 calories
3 Tbsp Cheese, shredded, dairy-free (Tbsp) – 72 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Note: This recipe works best when making multiple portions at once.
  2. Preheat oven to 375°F.
  3. Slice bacon into small pieces.
  4. Add to a pan, fry on stove top on low heat until cooked through.
  5. In a large bowl, crack in eggs, & add cottage cheese, cheese, cooked bacon pieces, & seasonings.
  6. Add evenly to muffin tin.
  7. Bake for 20-25 minutes, until eggs have set.
  8. Enjoy!
  9. 1 serving = 4 egg bites

Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
lunch @ 12:30 pm
Edit Meal
Swaps
A glass bowl of tuna salad with celery, red onion, and herbs.

Balsamic Tuna Salad

288 calories (288 calories per serving)
10g
Carbs
59g
Protein
2g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Tuna, canned in water, drained – 240 calories
1 cup Lentils, cooked – 230 calories
1 cup Celery stalks, chopped in half – 16 calories
1 oz Pickles, chip-cut – 0 calories
2 Tbsp Onion, red, diced – 4 calories
2 Tbsp Parsley, fresh – 0 calories
2 Tbsp Balsamic vinegar – 28 calories
½ tsp Salt – 0 calories

Directions

  1. Dice celery, red onion, pickles, parsley.
  2. Mix together tuna, above veggies, balsamic, seasonings.
  3. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
snack
Edit Meal
Swaps
Screenshot

Salmon Pickle & Sauerkraut Salad

284 calories (284 calories per serving)
5g
Carbs
37g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Canned salmon – 219 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories
8 oz Canned salmon – 292 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

  1. Drain salmon.
  2. Quarter pickle slices.
  3. Mix all ingredients together, enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
View
dinner @ 7:30 pm
Edit Meal
Swaps
A sheet pan of salmon patties with asparagus and zucchini.

Salmon Patties Sheet Pan

368 calories (368 calories per serving)
12g
Carbs
47g
Protein
17g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Canned salmon – 219 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories
8 oz Canned salmon – 292 calories
¼ cup Cheese, parmesan, grated (cups) – 86 calories
1 Tbsp Cheese, shredded, dairy-free (Tbsp) – 18 calories
½ cup Asparagus spears, chopped – 14 calories
1½ Zucchini, medium – 50 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Italian seasoning – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. In a bowl mix together drained salmon, seasonings.
  3. Make burger patty shapes (1 serving = 2 patties) & coat with grated Parmesan on both sides.
  4. Chop hard ends off asparagus, then cut asparagus in half.
  5. Slice zucchini into half moon shapes.
  6. Line a baking sheet with parchment paper.
  7. Add veg & patties to the sheet pan.
  8. Top with more seasonings (use as much as you like).
  9. Bake for 25 minutes.
  10. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
View
Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1398
38g
Carbs
175g
Protein
60g
Fat
Fiber
9g
Added Sugar
0g
Swaps
Hand holding a muffin tin of turkey egg bites.

Turkey Egg Bites (larger serving)

408 calories (408 calories per serving)
0g
Carbs
52g
Protein
21g
Fat
Fiber
0g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
4 slice Deli slices, Tofurky – 80 calories
4 Egg, large – 288 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Spray a muffin tin with an oil spray.
  3. Add in 1 slice of turkey, crack in 1 egg, top with salt & pepper (for this recipe, 4 oz turkey = 4 slices of turkey).
  4. Bake for 20-25 minutes, until whites of eggs have set.
  5. Enjoy!
Recipe Details
View
Swaps
White bowl of salmon salad with herbs and diced apple.

Probiotic Salmon Salad

376 calories (376 calories per serving)
18g
Carbs
49g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

8 oz Canned salmon – 292 calories
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

  1. Dice cucumber and celery.
  2. Mix all ingredients together.
  3. Enjoy!
Recipe Details
View
Swaps
A white plate with chicken nuggets and ketchup.

3-ingredient Chicken Nuggets (half-serving)

294 calories (294 calories per serving)
1g
Carbs
33g
Protein
18g
Fat
Fiber
0g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Ground turkey, 93% lean, raw – 172 calories
¾ cup Beans & legumes, White, cooked – 165 calories
¼ cup Cheese, parmesan, grated (cups) – 86 calories
¼ cup Cheese, shredded, dairy-free – 90 calories
½ Egg, large – 36 calories
⅛ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Mix together your ground turkey, seasonings, egg, & 1/2 your Parmesan cheese.
  2. Make small patties (4 oz ground turkey = 6 patties), & then coat your patties with the rest of your Parmesan cheese.
  3. 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!).
  4. Enjoy!
  5. Note: you could also use ground chicken or canned chicken if you prefer.
Recipe Details
View
Swaps
A sheet pan and bowl of chicken fajitas with peppers.

Chicken Fajita Sheet Pan

320 calories (320 calories per serving)
19g
Carbs
42g
Protein
7g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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

  1. Preheat oven to 400°F.
  2. Slice peppers, onions, & chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
  3. Spread in a single layer on a baking sheet.
  4. Bake for 20-25 minutes, or until chicken has cooked through.
  5. Broil for another 2 minutes so it gets crispy.
  6. Enjoy!
Recipe Details
View

tuesday

Calories
1439
29g
Carbs
183g
Protein
65g
Fat
Fiber
12g
Added Sugar
0g
Swaps
Screenshot

Copycat Starbucks Egg Bacon Bites

499 calories (499 calories per serving)
2g
Carbs
41g
Protein
33g
Fat
Fiber
0g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 Egg, large – 288 calories
3 Tbsp Cottage cheese, 2% (Tbsp) – 33 calories
3 Tbsp Cottage cheese, 2%, dairy-free (Tbsp) – 42 calories
2 Uncured bacon, slice – 88 calories
4 slice Soy bacon, slice – 80 calories
3 Tbsp Cheese, shredded, cheddar (Tbsp) – 90 calories
3 Tbsp Cheese, shredded, dairy-free (Tbsp) – 72 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Note: This recipe works best when making multiple portions at once.
  2. Preheat oven to 375°F.
  3. Slice bacon into small pieces.
  4. Add to a pan, fry on stove top on low heat until cooked through.
  5. In a large bowl, crack in eggs, & add cottage cheese, cheese, cooked bacon pieces, & seasonings.
  6. Add evenly to muffin tin.
  7. Bake for 20-25 minutes, until eggs have set.
  8. Enjoy!
  9. 1 serving = 4 egg bites

Recipe Details
View
Swaps
A glass bowl of tuna salad with celery, red onion, and herbs.

Balsamic Tuna Salad

288 calories (288 calories per serving)
10g
Carbs
59g
Protein
2g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Tuna, canned in water, drained – 240 calories
1 cup Lentils, cooked – 230 calories
1 cup Celery stalks, chopped in half – 16 calories
1 oz Pickles, chip-cut – 0 calories
2 Tbsp Onion, red, diced – 4 calories
2 Tbsp Parsley, fresh – 0 calories
2 Tbsp Balsamic vinegar – 28 calories
½ tsp Salt – 0 calories

Directions

  1. Dice celery, red onion, pickles, parsley.
  2. Mix together tuna, above veggies, balsamic, seasonings.
  3. Enjoy!
Recipe Details
View
Swaps
Screenshot

Salmon Pickle & Sauerkraut Salad

284 calories (284 calories per serving)
5g
Carbs
37g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Canned salmon – 219 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories
8 oz Canned salmon – 292 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

  1. Drain salmon.
  2. Quarter pickle slices.
  3. Mix all ingredients together, enjoy!
Recipe Details
View
Swaps
A sheet pan of salmon patties with asparagus and zucchini.

Salmon Patties Sheet Pan

368 calories (368 calories per serving)
12g
Carbs
47g
Protein
17g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Canned salmon – 219 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories
8 oz Canned salmon – 292 calories
¼ cup Cheese, parmesan, grated (cups) – 86 calories
1 Tbsp Cheese, shredded, dairy-free (Tbsp) – 18 calories
½ cup Asparagus spears, chopped – 14 calories
1½ Zucchini, medium – 50 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Italian seasoning – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. In a bowl mix together drained salmon, seasonings.
  3. Make burger patty shapes (1 serving = 2 patties) & coat with grated Parmesan on both sides.
  4. Chop hard ends off asparagus, then cut asparagus in half.
  5. Slice zucchini into half moon shapes.
  6. Line a baking sheet with parchment paper.
  7. Add veg & patties to the sheet pan.
  8. Top with more seasonings (use as much as you like).
  9. Bake for 25 minutes.
  10. Enjoy!
Recipe Details
View

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

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
Other
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