Sweet Tooth Example Day

Back
Join Best Body
monday
Day Total Calories
1496
0
(1496 calories remainingover target)
Day Total Macros
160g
Carbs
105g
Protein
51g
Fat
Fiber
22g
Added Sugar
8g
breakfast @ 8:00 am
Edit Meal
Dairy Swap

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips (tsp) - 46 calories
2 tsp Chocolate chips, dairy-free, tsp - 54 calories
⅛ tsp Salt - 0 calories

Directions

Swap regular chocolate chips for a dairy-free version.
  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
lunch @ 12:30 pm
Edit Meal
Dairy Swap
Veg Swap

Turkey with Veg, Tzatziki, Grapes, & Chips

Starch
Fruit
469 calories (469 calories per serving)
55g
Carbs
36g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
1 cup Celery stalks, chopped in half - 16 calories
1 cup Tomatoes, grape - 32 calories
2 Tbsp Tzatziki sauce - 35 calories
1 Tbsp Hummus (Tbsp) - 25 calories
1 cup Grapes, red - 104 calories
1 oz Potato chips - 162 calories

Directions

Swap deli meat for Tofurky slices.
Swap tzatziki sauce for hummus.
  1. Slice veggies.
  2. Arrange all foods on a plate, and enjoy!
  3. Note: choose a turkey made with no nitrates, if possible.
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
snack
Edit Meal
Dairy Swap

Lower Sugar Strawberry Cheesecake Yogurt Bowl

Starch
Fruit
266 calories (266 calories per serving)
29g
Carbs
24g
Protein
7g
Fat
Fiber
2g
Added Sugar
4g
ViewHide meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
¾ cup Strawberries, fresh - 38 calories
1 Graham crackers - 59 calories

Directions

Swap regular yogurt for a dairy-free version.
  1. Place graham cracker in a plastic bag. Mash it with a hard object so that it becomes graham cracker “powder.”
  2. Dice strawberries.
  3. Add yogurt to a bowl, top with strawberries and graham cracker “powder.”
  4. Enjoy!
  5. No gluten? You can typically find gluten-free graham crackers in large grocery stores.
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Rotisserie Chicken Plate with Veggies

Starch
471 calories (471 calories per serving)
42g
Carbs
36g
Protein
19g
Fat
Fiber
8g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
1 Potato, sweet, medium, 5 inches - 112 calories
1 cup Brussels sprouts - 56 calories
1 oz Cheese, goat - 103 calories
½ Avocado, small - 117 calories
⅛ tsp Salt - 0 calories

Directions

Swap chicken for cooked tofu strips. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
Swap cheese for avocado.
  1. Preheat oven to 400°F.
  2. Slice potato into rounds, slice Brussels in halves.
  3. Line a baking sheet with parchment paper, add on veggies. Spray with an oil spray & mix together, top with salt. Bake for 35+ mins, or until veggies have all cooked through.
  4. Arrange all foods on a plate and enjoy!
  5. Note: The picture shows a flavored goat cheese for added color - but use regular goat cheese, or whatever you have available!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1497
161g
Carbs
106g
Protein
52g
Fat
Fiber
22g
Added Sugar
8g
Dairy Swap

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips (tsp) - 46 calories
2 tsp Chocolate chips, dairy-free, tsp - 54 calories
⅛ tsp Salt - 0 calories

Directions

Swap regular chocolate chips for a dairy-free version.
  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
View
Dairy Swap
Veg Swap

Turkey with Veg, Tzatziki, Grapes, & Chips

Starch
Fruit
469 calories (469 calories per serving)
55g
Carbs
36g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
1 cup Celery stalks, chopped in half - 16 calories
1 cup Tomatoes, grape - 32 calories
2 Tbsp Tzatziki sauce - 35 calories
1 Tbsp Hummus (Tbsp) - 25 calories
1 cup Grapes, red - 104 calories
1 oz Potato chips - 162 calories

Directions

Swap deli meat for Tofurky slices.
Swap tzatziki sauce for hummus.
  1. Slice veggies.
  2. Arrange all foods on a plate, and enjoy!
  3. Note: choose a turkey made with no nitrates, if possible.
Recipe Details
View
Dairy Swap

Lower Sugar Strawberry Cheesecake Yogurt Bowl

Starch
Fruit
266 calories (266 calories per serving)
29g
Carbs
24g
Protein
7g
Fat
Fiber
2g
Added Sugar
4g
ViewHide meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
¾ cup Strawberries, fresh - 38 calories
1 Graham crackers - 59 calories

Directions

Swap regular yogurt for a dairy-free version.
  1. Place graham cracker in a plastic bag. Mash it with a hard object so that it becomes graham cracker “powder.”
  2. Dice strawberries.
  3. Add yogurt to a bowl, top with strawberries and graham cracker “powder.”
  4. Enjoy!
  5. No gluten? You can typically find gluten-free graham crackers in large grocery stores.
Recipe Details
View
Dairy Swap
Veg Swap

Rotisserie Chicken Plate with Veggies

Starch
471 calories (471 calories per serving)
42g
Carbs
36g
Protein
19g
Fat
Fiber
8g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
1 Potato, sweet, medium, 5 inches - 112 calories
1 cup Brussels sprouts - 56 calories
1 oz Cheese, goat - 103 calories
½ Avocado, small - 117 calories
⅛ tsp Salt - 0 calories

Directions

Swap chicken for cooked tofu strips. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
Swap cheese for avocado.
  1. Preheat oven to 400°F.
  2. Slice potato into rounds, slice Brussels in halves.
  3. Line a baking sheet with parchment paper, add on veggies. Spray with an oil spray & mix together, top with salt. Bake for 35+ mins, or until veggies have all cooked through.
  4. Arrange all foods on a plate and enjoy!
  5. Note: The picture shows a flavored goat cheese for added color - but use regular goat cheese, or whatever you have available!
Recipe Details
View

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
—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

No groceries in this food group.

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.
Copyright © 2025 CollegeNutritionist.com and Rachel Paul Nutrition LLC. All rights reserved. College Nutritionist (Rachel Paul Nutrition LLC) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. College Nutritionist and Rachel Paul Nutrition LLC are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. I present testimonials and insights about other people’s experiences with my website for purposes of illustration only. The testimonials, examples, and photos used are of actual clients. They are not intended to represent or guarantee that current or future clients will achieve the same or similar results; rather, these testimonials represent what is possible for illustrative purposes only. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.