Sheet Pan Dinners

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monday
Day Total Calories
509
0
(509 calories remainingover target)
Day Total Macros
63g
Carbs
29g
Protein
19g
Fat
Fiber
13g
Added Sugar
7g
dinner @ 7:30 pm
Edit Meal
Veg Swap

Butternut Squash and Sausage Sheet Pan

Starch
509 calories (509 calories per serving)
63g
Carbs
29g
Protein
19g
Fat
Fiber
13g
Added Sugar
7g
ViewHide meal Details

Ingredients

1½ Sausage, chicken - 210 calories
8 oz Tofu, extra firm - 190 calories
1½ cups Brussels sprouts - 84 calories
1½ cups Squash, butternut, chunks, fresh (uncooked) - 95 calories
½ Onion, red - 23 calories
1 tsp Avocado oil (tsp) - 41 calories
1 tsp Honey - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 tsp Garlic powder - 0 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Chili Crunch Oil - 37 calories

Directions

Swap sausage for tofu. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
  1. Preheat oven to 400°F.
  2. Slice Brussels sprouts in halves (if not already halved), butternut squash in chunks (if not already in chunks), sausage into coin shapes, & onion into thin slivers.
  3. Add these foods to a baking sheet, top with avocado oil, minced garlic, garlic powder, salt & pepper.
  4. Mix & spread foods out evenly on the baking sheet.
  5. Bake for 35 mins, or until vegetables have cooked through & sausage reaches 165°F.
  6. Top with chili oil & honey, serve!
  7. No chili oil? Use more avocado oil, & also top with red pepper flakes, & paprika.
Recipe Details
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Change Portions
 Change to Vegetarian
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tuesday
Day Total Calories
431
0
(431 calories remainingover target)
Day Total Macros
18g
Carbs
50g
Protein
16g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Veg Swap

Fajitas Sheet Pan

431 calories (431 calories per serving)
18g
Carbs
50g
Protein
16g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

8 oz Flank steak, raw - 306 calories
6 oz Tempeh - 280 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 steak 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.
  1. Preheat oven to 400 degrees F.
  2. Slice peppers, onions, & steak 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 15 minutes.
  5. Broil for another 2 minutes.
  6. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
Add Meal
wednesday
Day Total Calories
438
0
(438 calories remainingover target)
Day Total Macros
38g
Carbs
43g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Veg Swap

Steak & Potatoes Sheet Pan

Starch
438 calories (438 calories per serving)
38g
Carbs
43g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Flank steak, raw - 230 calories
6 oz Tempeh - 280 calories
¾ cup Asparagus spears, chopped - 20 calories
5 Baby potatoes, yellow/golden - 125 calories
½ Onion, red - 23 calories
1 tsp Avocado oil (tsp) - 41 calories
¼ tsp Paprika - 0 calories
¼ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories

Directions

Swap steak 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.
  1. Preheat oven to 400°F.
  2. Slice steak & onions into bite-sized pieces.
  3. If starting with full asparagus spears: Chop off hard ends of asparagus & then cut asparagus spears in halves.
  4. Slice baby potatoes into eighths.
  5. Add to a baking sheet, top with oil & seasonings & mix around so everything is coated (or, you can put everything in a bowl to mix & then add to your baking sheet).
  6. Spread in a single layer on a baking sheet.
  7. Bake for 35 minutes.
  8. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
Add Meal
thursday
Day Total Calories
325
0
(325 calories remainingover target)
Day Total Macros
8g
Carbs
33g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Veg Swap

Chicken Broccoli Bacon Sheet Pan

325 calories (325 calories per serving)
8g
Carbs
33g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1 Uncured bacon, slice - 44 calories
2 slice Soy bacon, slice - 40 calories
2 cups Broccoli - 48 calories
1 tsp Avocado oil (tsp) - 41 calories
¼ tsp Ranch Seasoning - 2 calories

Directions

Swap chicken for tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown. Swap bacon for soy bacon, cooking it to package instructions.
  1. Preheat oven to 400 degrees F.
  2. Slice large broccoli pieces into smaller pieces if you like, slice chicken into bite sized pieces, slice bacon into small pieces.
  3. In a large bowl, mix together broccoli, chicken, bacon, and seasoning (you can add more seasoning if you like!).
  4. Add bowl’s contents to a baking sheet, bake for 20-30 minutes (make sure your bacon and chicken are cooked through).
  5. Serve! Top with more ranch seasoning if you like.
  6. No ranch seasoning? Use garlic salt.
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
Add Meal
Add Day

dinner

monday

Calories
509
64g
Carbs
30g
Protein
19g
Fat
Fiber
13g
Added Sugar
8g
Veg Swap

Butternut Squash and Sausage Sheet Pan

Starch
509 calories (509 calories per serving)
63g
Carbs
29g
Protein
19g
Fat
Fiber
13g
Added Sugar
7g
ViewHide meal Details

Ingredients

1½ Sausage, chicken - 210 calories
8 oz Tofu, extra firm - 190 calories
1½ cups Brussels sprouts - 84 calories
1½ cups Squash, butternut, chunks, fresh (uncooked) - 95 calories
½ Onion, red - 23 calories
1 tsp Avocado oil (tsp) - 41 calories
1 tsp Honey - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 tsp Garlic powder - 0 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Chili Crunch Oil - 37 calories

Directions

Swap sausage for tofu. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
  1. Preheat oven to 400°F.
  2. Slice Brussels sprouts in halves (if not already halved), butternut squash in chunks (if not already in chunks), sausage into coin shapes, & onion into thin slivers.
  3. Add these foods to a baking sheet, top with avocado oil, minced garlic, garlic powder, salt & pepper.
  4. Mix & spread foods out evenly on the baking sheet.
  5. Bake for 35 mins, or until vegetables have cooked through & sausage reaches 165°F.
  6. Top with chili oil & honey, serve!
  7. No chili oil? Use more avocado oil, & also top with red pepper flakes, & paprika.
Recipe Details
View

tuesday

Calories
432
18g
Carbs
51g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
Veg Swap

Fajitas Sheet Pan

431 calories (431 calories per serving)
18g
Carbs
50g
Protein
16g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

8 oz Flank steak, raw - 306 calories
6 oz Tempeh - 280 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 steak 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.
  1. Preheat oven to 400 degrees F.
  2. Slice peppers, onions, & steak 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 15 minutes.
  5. Broil for another 2 minutes.
  6. Enjoy!
Recipe Details
View

wednesday

Calories
439
38g
Carbs
44g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
Veg Swap

Steak & Potatoes Sheet Pan

Starch
438 calories (438 calories per serving)
38g
Carbs
43g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Flank steak, raw - 230 calories
6 oz Tempeh - 280 calories
¾ cup Asparagus spears, chopped - 20 calories
5 Baby potatoes, yellow/golden - 125 calories
½ Onion, red - 23 calories
1 tsp Avocado oil (tsp) - 41 calories
¼ tsp Paprika - 0 calories
¼ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories

Directions

Swap steak 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.
  1. Preheat oven to 400°F.
  2. Slice steak & onions into bite-sized pieces.
  3. If starting with full asparagus spears: Chop off hard ends of asparagus & then cut asparagus spears in halves.
  4. Slice baby potatoes into eighths.
  5. Add to a baking sheet, top with oil & seasonings & mix around so everything is coated (or, you can put everything in a bowl to mix & then add to your baking sheet).
  6. Spread in a single layer on a baking sheet.
  7. Bake for 35 minutes.
  8. Enjoy!
Recipe Details
View

thursday

Calories
325
9g
Carbs
33g
Protein
17g
Fat
Fiber
5g
Added Sugar
—g
Veg Swap

Chicken Broccoli Bacon Sheet Pan

325 calories (325 calories per serving)
8g
Carbs
33g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1 Uncured bacon, slice - 44 calories
2 slice Soy bacon, slice - 40 calories
2 cups Broccoli - 48 calories
1 tsp Avocado oil (tsp) - 41 calories
¼ tsp Ranch Seasoning - 2 calories

Directions

Swap chicken for tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown. Swap bacon for soy bacon, cooking it to package instructions.
  1. Preheat oven to 400 degrees F.
  2. Slice large broccoli pieces into smaller pieces if you like, slice chicken into bite sized pieces, slice bacon into small pieces.
  3. In a large bowl, mix together broccoli, chicken, bacon, and seasoning (you can add more seasoning if you like!).
  4. Add bowl’s contents to a baking sheet, bake for 20-30 minutes (make sure your bacon and chicken are cooked through).
  5. Serve! Top with more ranch seasoning if you like.
  6. No ranch seasoning? Use garlic salt.
Recipe Details
View

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
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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