Meal Prep Creamy Salads

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monday

Day Total Calories

504

(504 calories remainingover target)

Day Total Macros

13g

Carbs

57g

Protein

23g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Spicy Jalapeño Popper Dip

505 calories (505 calories per serving)

13g

Carbs

57g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

¾ cup Beans & legumes, White, cooked – 165 calories

¾ cup Cottage cheese, 2% – 135 calories

¾ cup Cottage cheese, 2%, dairy-free – 173 calories

2 Uncured bacon, slice – 88 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

3 Uncured bacon, slice – 132 calories

⅛ Jalapeno peppers (whole) – 1 calories

¼ tsp Garlic salt – 0 calories

½ Cucumber, medium – 21 calories

½ cup Celery stalks, chopped in half – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ tsp Ranch seasoning – 2 calories

Directions

Optional: blend cottage cheese in a blender.
Cube chicken, & slice bacon into small pieces. Separately, dice jalapeno.
Spray a pan with an oil spray. Cook chicken & bacon on stovetop until both have cooked through.
In a bowl, mix together cottage cheese, chicken, bacon, jalapeno, cheese, & garlic salt.
EITHER: Bake at 375°F until set, about 8 minutes. Or microwave for 1-2 minutes (or, eat cold! Although heated is better!)
Dip with veggies, enjoy!
Notes: 1) Use rotisserie chicken if you prefer. 2) The picture shows veg and pretzels – but this recipe includes veg to dip only. If you want other dippers, just track them!

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tuesday

Day Total Calories

389

(389 calories remainingover target)

Day Total Macros

32g

Carbs

52g

Protein

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Creamy Southwest Chicken Salad

Starch

389 calories (389 calories per serving)

32g

Carbs

52g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

1 cup Beans & legumes, black beans, cooked – 228 calories

¼ cup Beans & legumes, black beans, cooked – 57 calories

½ cup Corn, canned – 63 calories

½ Bell pepper, red, medium – 19 calories

½ cup Celery stalks, chopped in half – 8 calories

⅛ Onion, red – 6 calories

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories

2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories

1 tsp Taco seasoning – 5 calories

1 tsp Hot sauce (tsp) – 0 calories

⅛ tsp Salt – 0 calories

1 Tbsp Cilantro – 0 calories

Directions

Slice chicken into bite sized pieces.
Spray a pan with an oil spray.
Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
Dice pepper, celery, and red onion.
Mix all ingredients together.
Enjoy!

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wednesday

Day Total Calories

480

(480 calories remainingover target)

Day Total Macros

37g

Carbs

63g

Protein

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Creamy Protein Pasta Salad

Starch

481 calories (481 calories per serving)

38g

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

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

3 Tbsp Milk, 2% (Tbsp) – 27 calories

2 Tbsp Pesto, dairy-free (Tbsp) – 160 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

2 tsp Ranch seasoning – 16 calories

½ tsp Salt – 0 calories

Directions

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!

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Swapped to Omnivore. Change to:

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thursday

Day Total Calories

317

(317 calories remainingover target)

Day Total Macros

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Probiotic Tuna Salad

318 calories (318 calories per serving)

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Tuna, canned (1 can) – 240 calories

¾ cup Beans & legumes, Cannellini (white kidney beans), cooked – 150 calories

¼ cup Yogurt, plain, whole milk, from tub – 53 calories

⅓ Yogurt, plain, 2%, dairy-free, from tub – 50 calories

½ cup Celery stalks, chopped in half – 8 calories

½ cup Radish slices – 10 calories

¼ cup Onion, red, diced – 8 calories

1 oz Pickles, chip-cut – 0 calories

1 Tbsp Parsley, fresh – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ tsp Salt – 0 calories

Directions

Dice pickles, celery, radish, and parsley.
Mix all ingredients in a bowl, enjoy!

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Swapped to Omnivore. Change to:

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friday

Day Total Calories

437

(437 calories remainingover target)

Day Total Macros

17g

Carbs

48g

Protein

19g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

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Change Portions

Swapped to Omnivore. Change to:

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saturday

Day Total Calories

519

(519 calories remainingover target)

Day Total Macros

58g

Carbs

38g

Protein

14g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

Edit Meal

Tzatziki Rotisserie Chicken Salad

Starch

520 calories (520 calories per serving)

59g

Carbs

39g

Protein

15g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories

¾ cup Beans & legumes, Cannellini (white kidney beans), cooked – 150 calories

6 Tbsp Tzatziki sauce – 105 calories

¼ cup Hummus – 100 calories

½ Cucumber, medium – 21 calories

½ Bell pepper, red, medium – 19 calories

½ Bell pepper, yellow, large – 25 calories

2 oz Pickled onions – 16 calories

2 oz Pickled onions, no sugar added – 20 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

¼ tsp Garlic salt – 0 calories

Directions

Dice veggies, chop chicken into small pieces.
Fill the bottom of a bowl (or plate, or to-go container) with tzatziki.
Add veggies & rotisserie chicken to the container with tzatziki. Mix everything together when you’re ready to eat.
Enjoy!
Note: you can stir fry up some chicken if you don’t want to use rotisserie.

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Change Portions

Swapped to Omnivore. Change to:

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sunday

Day Total Calories

440

(440 calories remainingover target)

Day Total Macros

38g

Carbs

40g

Protein

13g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Creamy Taco Chicken Salad with Chips

Starch

440 calories (440 calories per serving)

38g

Carbs

40g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

¾ cup Beans & legumes, White, cooked – 165 calories

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories

2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories

½ cup Corn, canned – 63 calories

½ cup Celery stalks, chopped in half – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ cup Beans & legumes, black beans, cooked – 57 calories

½ oz Tortilla chips – 62 calories

1 tsp Taco seasoning – 5 calories

½ Bell pepper, green, medium – 14 calories

⅛ tsp Salt – 0 calories

Directions

Slice chicken into bite-sized pieces.
Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
Dice celery.
Mix together all ingredients (apart from chips).
Serve with chips, enjoy!

Change Meal

Change Portions

Swapped to Omnivore. Change to:

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lunch

monday

Calories

505

13g

Carbs

57g

Protein

24g

Fat

Fiber

Added Sugar

—g

Spicy Jalapeño Popper Dip

505 calories (505 calories per serving)

13g

Carbs

57g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

¾ cup Beans & legumes, White, cooked – 165 calories

¾ cup Cottage cheese, 2% – 135 calories

¾ cup Cottage cheese, 2%, dairy-free – 173 calories

2 Uncured bacon, slice – 88 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

3 Uncured bacon, slice – 132 calories

⅛ Jalapeno peppers (whole) – 1 calories

¼ tsp Garlic salt – 0 calories

½ Cucumber, medium – 21 calories

½ cup Celery stalks, chopped in half – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ tsp Ranch seasoning – 2 calories

Directions

Optional: blend cottage cheese in a blender.
Cube chicken, & slice bacon into small pieces. Separately, dice jalapeno.
Spray a pan with an oil spray. Cook chicken & bacon on stovetop until both have cooked through.
In a bowl, mix together cottage cheese, chicken, bacon, jalapeno, cheese, & garlic salt.
EITHER: Bake at 375°F until set, about 8 minutes. Or microwave for 1-2 minutes (or, eat cold! Although heated is better!)
Dip with veggies, enjoy!
Notes: 1) Use rotisserie chicken if you prefer. 2) The picture shows veg and pretzels – but this recipe includes veg to dip only. If you want other dippers, just track them!

View

tuesday

Calories

389

32g

Carbs

52g

Protein

Fat

Fiber

Added Sugar

—g

Creamy Southwest Chicken Salad

Starch

389 calories (389 calories per serving)

32g

Carbs

52g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

1 cup Beans & legumes, black beans, cooked – 228 calories

¼ cup Beans & legumes, black beans, cooked – 57 calories

½ cup Corn, canned – 63 calories

½ Bell pepper, red, medium – 19 calories

½ cup Celery stalks, chopped in half – 8 calories

⅛ Onion, red – 6 calories

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories

2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories

1 tsp Taco seasoning – 5 calories

1 tsp Hot sauce (tsp) – 0 calories

⅛ tsp Salt – 0 calories

1 Tbsp Cilantro – 0 calories

Directions

Slice chicken into bite sized pieces.
Spray a pan with an oil spray.
Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
Dice pepper, celery, and red onion.
Mix all ingredients together.
Enjoy!

View

wednesday

Calories

481

38g

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

Creamy Protein Pasta Salad

Starch

481 calories (481 calories per serving)

38g

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

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

3 Tbsp Milk, 2% (Tbsp) – 27 calories

2 Tbsp Pesto, dairy-free (Tbsp) – 160 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

2 tsp Ranch seasoning – 16 calories

½ tsp Salt – 0 calories

Directions

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!

View

thursday

Calories

318

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

Probiotic Tuna Salad

318 calories (318 calories per serving)

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Tuna, canned (1 can) – 240 calories

¾ cup Beans & legumes, Cannellini (white kidney beans), cooked – 150 calories

¼ cup Yogurt, plain, whole milk, from tub – 53 calories

⅓ Yogurt, plain, 2%, dairy-free, from tub – 50 calories

½ cup Celery stalks, chopped in half – 8 calories

½ cup Radish slices – 10 calories

¼ cup Onion, red, diced – 8 calories

1 oz Pickles, chip-cut – 0 calories

1 Tbsp Parsley, fresh – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ tsp Salt – 0 calories

Directions

Dice pickles, celery, radish, and parsley.
Mix all ingredients in a bowl, enjoy!

View

friday

Calories

437

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

View

saturday

Calories

520

59g

Carbs

39g

Protein

15g

Fat

Fiber

Added Sugar

Tzatziki Rotisserie Chicken Salad

Starch

520 calories (520 calories per serving)

59g

Carbs

39g

Protein

15g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories

¾ cup Beans & legumes, Cannellini (white kidney beans), cooked – 150 calories

6 Tbsp Tzatziki sauce – 105 calories

¼ cup Hummus – 100 calories

½ Cucumber, medium – 21 calories

½ Bell pepper, red, medium – 19 calories

½ Bell pepper, yellow, large – 25 calories

2 oz Pickled onions – 16 calories

2 oz Pickled onions, no sugar added – 20 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

¼ tsp Garlic salt – 0 calories

Directions

Dice veggies, chop chicken into small pieces.
Fill the bottom of a bowl (or plate, or to-go container) with tzatziki.
Add veggies & rotisserie chicken to the container with tzatziki. Mix everything together when you’re ready to eat.
Enjoy!
Note: you can stir fry up some chicken if you don’t want to use rotisserie.

View

sunday

Calories

440

38g

Carbs

40g

Protein

13g

Fat

Fiber

Added Sugar

—g

Creamy Taco Chicken Salad with Chips

Starch

440 calories (440 calories per serving)

38g

Carbs

40g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

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

¾ cup Beans & legumes, White, cooked – 165 calories

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories

2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories

½ cup Corn, canned – 63 calories

½ cup Celery stalks, chopped in half – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ cup Beans & legumes, black beans, cooked – 57 calories

½ oz Tortilla chips – 62 calories

1 tsp Taco seasoning – 5 calories

½ Bell pepper, green, medium – 14 calories

⅛ tsp Salt – 0 calories

Directions

Slice chicken into bite-sized pieces.
Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
Dice celery.
Mix together all ingredients (apart from chips).
Serve with chips, enjoy!

View

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