Example "Carb Lover's" Meal Plan
monday
Day Total Calories
Day Total Macros
125g
Carbs
110g
Protein
54g
Fat
Fiber
17g
Added Sugar
14g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
1 English muffin, whole wheat
– 120 calories
2 slice Soy bacon, slice
– 40 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
- Fry bacon on the stovetop or in the microwave (1 minute per slice, cook until cooked through).
- Spray a pan with an oil spray.
- Scramble egg to your desired consistency.
- Toast English muffin.
- Top English muffin with cream cheese, bacon, egg, everything bagel seasoning, & hot sauce.
- Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Bread, sourdough, slice
– 160 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 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
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 35o°F.
- Toast bread.
- Add bread to a parchment-lined baking sheet.
- Top bread with tuna (drain from the can, then add salt & pepper), then sliced tomato and cheese.
- Bake for 5 mins, or until cheese has melted.
- Slice cucumber and celery, and have on the side with guac.
- Enjoy!
snack
Edit Meal
Ingredients
¼ Yogurt, plain, 2%, dairy-free, from tub
– 38 calories
1 Tbsp Pumpkin, puree, unsweetened (Tbsp)
– 5 calories
⅛ tsp Stevia drops
– 0 calories
¼ tsp Vanilla
– 0 calories
¼ tsp Pumpkin seasoning
– 0 calories
1 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving
– 110 calories
Directions
- Mix together all ingredients except pretzels.
- Serve with pretzels.
- Enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
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
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice potato into strips.
- Line a baking sheet with parchment paper.
- Add on potatoes, spray with an oil spray & top with salt and pepper.
- Bake for 20 minutes.
- Make ground beef into a patty shape, add onto the baking sheet, bake burger & fries for another 20 minutes.
- Add your burger onto a lettuce leaf, top with salt & pepper, tomato slices, & pickles.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1438
127g
Carbs
113g
Protein
55g
Fat
Fiber
18g
Added Sugar
14g
Ingredients
2 Egg, large
– 144 calories
1 English muffin, whole wheat
– 120 calories
2 slice Soy bacon, slice
– 40 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
- Fry bacon on the stovetop or in the microwave (1 minute per slice, cook until cooked through).
- Spray a pan with an oil spray.
- Scramble egg to your desired consistency.
- Toast English muffin.
- Top English muffin with cream cheese, bacon, egg, everything bagel seasoning, & hot sauce.
- Enjoy!
Ingredients
1 Bread, sourdough, slice
– 160 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 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
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 35o°F.
- Toast bread.
- Add bread to a parchment-lined baking sheet.
- Top bread with tuna (drain from the can, then add salt & pepper), then sliced tomato and cheese.
- Bake for 5 mins, or until cheese has melted.
- Slice cucumber and celery, and have on the side with guac.
- Enjoy!
Ingredients
¼ Yogurt, plain, 2%, dairy-free, from tub
– 38 calories
1 Tbsp Pumpkin, puree, unsweetened (Tbsp)
– 5 calories
⅛ tsp Stevia drops
– 0 calories
¼ tsp Vanilla
– 0 calories
¼ tsp Pumpkin seasoning
– 0 calories
1 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving
– 110 calories
Directions
- Mix together all ingredients except pretzels.
- Serve with pretzels.
- Enjoy!
Ingredients
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
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice potato into strips.
- Line a baking sheet with parchment paper.
- Add on potatoes, spray with an oil spray & top with salt and pepper.
- Bake for 20 minutes.
- Make ground beef into a patty shape, add onto the baking sheet, bake burger & fries for another 20 minutes.
- Add your burger onto a lettuce leaf, top with salt & pepper, tomato slices, & pickles.
- Enjoy!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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
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Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
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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.