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
36g
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
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap deli meat for Tofurky slices.
- 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
⅛ tsp Salt
– 0 calories
4 Tbsp Parsley, fresh
– 0 calories
Directions
Swap canned salmon for chickpeas in Step 2. Drain and rinse the chickpeas, then cook them until warmed through or lightly browned. Add them into the dish as directed.
- Dice cucumber and celery.
- Mix all ingredients together.
- Enjoy!
snack
Edit Meal
3-ingredient Chicken Nuggets, half-serving
0g
Carbs
32g
Protein
17g
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
Swap ground turkey for white beans.
Swap regular cheese for a dairy-free version.
- 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 degrees F (you can bake; alternatively – make sure they’re done in the center; they should get to 165 degrees 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
¼ Onion, red
– 11 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
Swap chicken for tempeh; you could marinate the tempeh in soy sauce or lime juice for extra flavor before roasting. Bake it along with the peppers and onions for the same time as indicated in the recipe.
- 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
151g
Protein
55g
Fat
Fiber
16g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
3 Egg, large
– 216 calories
⅛ cup Cottage cheese, 2%, dairy-free
– 29 calories
4 slice Soy bacon, slice
– 80 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap pork bacon for soy bacon and prepare based on package instructions in step 3.
Swap cheeses for dairy-free versions.
- 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 = 3 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
Swap tuna for chickpeas mixed with vinegar, salt, and pepper in Step 2.
- 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
2 oz Pickles, chip-cut
– 0 calories
6 Tbsp Sauerkraut
– 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning)
– 50 calories
⅛ tsp Salt
– 0 calories
Directions
Swap salmon for mashed chickpeas in Step 1. Drain and rinse the chickpeas, then mash them slightly with a fork before mixing them.
- 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
¼ cup Hummus
– 100 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
1 Egg, large
– 72 calories
Directions
Swap sausage for vegetarian sausage and salmon for marinated tofu in Step 3. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
Swap tzatziki sauce for hummus.
- Preheat oven to 400 degrees 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
1342
37g
Carbs
151g
Protein
54g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
4 Egg, large
– 288 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap deli meat for Tofurky slices.
- 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
⅛ tsp Salt
– 0 calories
4 Tbsp Parsley, fresh
– 0 calories
Directions
Swap canned salmon for chickpeas in Step 2. Drain and rinse the chickpeas, then cook them until warmed through or lightly browned. Add them into the dish as directed.
- Dice cucumber and celery.
- Mix all ingredients together.
- Enjoy!
3-ingredient Chicken Nuggets, half-serving
0g
Carbs
32g
Protein
17g
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
Swap ground turkey for white beans.
Swap regular cheese for a dairy-free version.
- 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 degrees F (you can bake; alternatively – make sure they’re done in the center; they should get to 165 degrees 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
¼ Onion, red
– 11 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
Swap chicken for tempeh; you could marinate the tempeh in soy sauce or lime juice for extra flavor before roasting. Bake it along with the peppers and onions for the same time as indicated in the recipe.
- 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
1450
61g
Carbs
152g
Protein
56g
Fat
Fiber
17g
Added Sugar
1g
Ingredients
3 Egg, large
– 216 calories
⅛ cup Cottage cheese, 2%, dairy-free
– 29 calories
4 slice Soy bacon, slice
– 80 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap pork bacon for soy bacon and prepare based on package instructions in step 3.
Swap cheeses for dairy-free versions.
- 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 = 3 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
Swap tuna for chickpeas mixed with vinegar, salt, and pepper in Step 2.
- Dice broccoli & green bell peppers.
- Drain tuna.
- Mix all ingredients together.
- Enjoy!
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
2 oz Pickles, chip-cut
– 0 calories
6 Tbsp Sauerkraut
– 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning)
– 50 calories
⅛ tsp Salt
– 0 calories
Directions
Swap salmon for mashed chickpeas in Step 1. Drain and rinse the chickpeas, then mash them slightly with a fork before mixing them.
- Drain salmon.
- Quarter pickle slices.
- Mix all ingredients together, enjoy!
Ingredients
4 oz Tofu, extra firm
– 95 calories
¾ Sausage, vegetarian
– 158 calories
¼ cup Hummus
– 100 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
1 Egg, large
– 72 calories
Directions
Swap sausage for vegetarian sausage and salmon for marinated tofu in Step 3. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
Swap tzatziki sauce for hummus.
- Preheat oven to 400 degrees 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.