Example "Carb Lover's" Meal Plan

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Join Best Body
monday
Day Total Calories
1438
0
(1438 calories remainingover target)
Day Total Macros
127g
Carbs
113g
Protein
54g
Fat
Fiber
20g
Added Sugar
14g
breakfast @ 8:00 am
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A plate with a baked egg muffin and an English muffin half topped with cream cheese and bacon.

Loaded Egg Muffin

Starch
382 calories (382 calories per serving)
25g
Carbs
23g
Protein
21g
Fat
Fiber
3g
Added Sugar
0g
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Ingredients

2 Egg, large – 144 calories
1 English muffin, whole wheat – 120 calories
1 Uncured bacon, slice – 44 calories
2 slice Soy bacon, slice – 40 calories
2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories
2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories
½ tsp Everything Bagel Seasoning (tsp) – 8 calories
¼ tsp Hot sauce (tsp) – 0 calories

Directions

  1. Fry bacon on the stovetop or in the microwave (1 minute per slice, cook until cooked through).
  2. Spray a pan with an oil spray.
  3. Scramble egg to your desired consistency.
  4. Toast English muffin.
  5. Top English muffin with cream cheese, bacon, egg, everything bagel seasoning, & hot sauce.
  6. Enjoy!
Recipe Details
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Omnivore Vegetarian Dairy-Free Higher Protein
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lunch @ 12:30 pm
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A plate with an open-faced tuna salad sandwich topped with tomato and cheese, served with cucumber spears and a cup of guacamole.

Open-Faced Tuna Melt

Starch
485 calories (485 calories per serving)
35g
Carbs
42g
Protein
20g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
1 Tuna, canned in water, drained – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 oz Cheese, sliced cheese, full fat/regular – 110 calories
1 oz Cheese, sliced, dairy-free – 70 calories
½ Cucumber, medium – 21 calories
½ cup Celery stalks, chopped in half – 8 calories
¼ Tomato, medium – 6 calories
1 Guacamole, single-serving packet – 100 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 35o°F.
  2. Toast bread.
  3. Add bread to a parchment-lined baking sheet.
  4. Top bread with tuna (drain from the can, then add salt & pepper), then sliced tomato and cheese.
  5. Bake for 5 mins, or until cheese has melted.
  6. Slice cucumber and celery, and have on the side with guac.
  7. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free No Sugar Added
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snack
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A plate with a bowl of pumpkin dip and pretzels.

Pumpkin Pie Dip with Pretzels

Starch
198 calories (198 calories per serving)
40g
Carbs
9g
Protein
1g
Fat
Fiber
3g
Added Sugar
12g
ViewHide meal Details

Ingredients

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
3 Tbsp Yogurt, plain, 2%, dairy-free, from tub – 38 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories
1 Tbsp Pumpkin, puree, unsweetened (Tbsp) – 5 calories
2 Tbsp Pumpkin, puree, unsweetened (Tbsp) – 10 calories
2 tsp Honey – 40 calories
⅛ tsp Stevia drops – 0 calories
¼ tsp Vanilla – 0 calories
½ tsp Vanilla – 0 calories
¼ tsp Pumpkin seasoning – 0 calories
½ tsp Pumpkin seasoning – 0 calories
1 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving – 110 calories

Directions

  1. Mix together all ingredients except pretzels.
  2. Serve with pretzels.
  3. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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dinner @ 7:30 pm
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A plate with a burger, sweet potato fries, and dip.

Burger with Sweet Potato Fries

Starch
375 calories (375 calories per serving)
28g
Carbs
40g
Protein
12g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw – 255 calories
1½ Veggie burger (black bean & quinoa), patty – 270 calories
1 Lettuce leaves for lettuce wraps – 2 calories
1 Potato, sweet, medium, 5 inches – 112 calories
¼ Tomato, medium – 6 calories
¼ oz Pickles, chip-cut – 0 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice potato into strips.
  3. Line a baking sheet with parchment paper.
  4. Add on potatoes, spray with an oil spray & top with salt and pepper.
  5. Bake for 20 minutes.
  6. Make ground beef into a patty shape, add onto the baking sheet, bake burger & fries for another 20 minutes.
  7. Add your burger onto a lettuce leaf, top with salt & pepper, tomato slices, & pickles.
  8. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1438
127g
Carbs
113g
Protein
54g
Fat
Fiber
20g
Added Sugar
14g
Swaps
A plate with a baked egg muffin and an English muffin half topped with cream cheese and bacon.

Loaded Egg Muffin

Starch
382 calories (382 calories per serving)
25g
Carbs
23g
Protein
21g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
1 English muffin, whole wheat – 120 calories
1 Uncured bacon, slice – 44 calories
2 slice Soy bacon, slice – 40 calories
2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories
2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories
½ tsp Everything Bagel Seasoning (tsp) – 8 calories
¼ tsp Hot sauce (tsp) – 0 calories

Directions

  1. Fry bacon on the stovetop or in the microwave (1 minute per slice, cook until cooked through).
  2. Spray a pan with an oil spray.
  3. Scramble egg to your desired consistency.
  4. Toast English muffin.
  5. Top English muffin with cream cheese, bacon, egg, everything bagel seasoning, & hot sauce.
  6. Enjoy!
Recipe Details
View
Swaps
A plate with an open-faced tuna salad sandwich topped with tomato and cheese, served with cucumber spears and a cup of guacamole.

Open-Faced Tuna Melt

Starch
485 calories (485 calories per serving)
35g
Carbs
42g
Protein
20g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
1 Tuna, canned in water, drained – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 oz Cheese, sliced cheese, full fat/regular – 110 calories
1 oz Cheese, sliced, dairy-free – 70 calories
½ Cucumber, medium – 21 calories
½ cup Celery stalks, chopped in half – 8 calories
¼ Tomato, medium – 6 calories
1 Guacamole, single-serving packet – 100 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 35o°F.
  2. Toast bread.
  3. Add bread to a parchment-lined baking sheet.
  4. Top bread with tuna (drain from the can, then add salt & pepper), then sliced tomato and cheese.
  5. Bake for 5 mins, or until cheese has melted.
  6. Slice cucumber and celery, and have on the side with guac.
  7. Enjoy!
Recipe Details
View
Swaps
A plate with a bowl of pumpkin dip and pretzels.

Pumpkin Pie Dip with Pretzels

Starch
198 calories (198 calories per serving)
40g
Carbs
9g
Protein
1g
Fat
Fiber
3g
Added Sugar
12g
ViewHide meal Details

Ingredients

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
3 Tbsp Yogurt, plain, 2%, dairy-free, from tub – 38 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories
1 Tbsp Pumpkin, puree, unsweetened (Tbsp) – 5 calories
2 Tbsp Pumpkin, puree, unsweetened (Tbsp) – 10 calories
2 tsp Honey – 40 calories
⅛ tsp Stevia drops – 0 calories
¼ tsp Vanilla – 0 calories
½ tsp Vanilla – 0 calories
¼ tsp Pumpkin seasoning – 0 calories
½ tsp Pumpkin seasoning – 0 calories
1 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving – 110 calories

Directions

  1. Mix together all ingredients except pretzels.
  2. Serve with pretzels.
  3. Enjoy!
Recipe Details
View
Swaps
A plate with a burger, sweet potato fries, and dip.

Burger with Sweet Potato Fries

Starch
375 calories (375 calories per serving)
28g
Carbs
40g
Protein
12g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw – 255 calories
1½ Veggie burger (black bean & quinoa), patty – 270 calories
1 Lettuce leaves for lettuce wraps – 2 calories
1 Potato, sweet, medium, 5 inches – 112 calories
¼ Tomato, medium – 6 calories
¼ oz Pickles, chip-cut – 0 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice potato into strips.
  3. Line a baking sheet with parchment paper.
  4. Add on potatoes, spray with an oil spray & top with salt and pepper.
  5. Bake for 20 minutes.
  6. Make ground beef into a patty shape, add onto the baking sheet, bake burger & fries for another 20 minutes.
  7. Add your burger onto a lettuce leaf, top with salt & pepper, tomato slices, & pickles.
  8. Enjoy!
Recipe Details
View

tuesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

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
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.
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