Big Lunch Bowls

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monday
Day Total Calories
396
0
(396 calories remainingover target)
Day Total Macros
19g
Carbs
26g
Protein
21g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
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Dairy Swap
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BLT Bowl (light version)

396 calories (396 calories per serving)
19g
Carbs
26g
Protein
21g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Leafy greens, arugula, raw - 10 calories
½ cup Tomatoes, grape - 16 calories
⅓ Avocado, small - 77 calories
4 Uncured bacon, slice - 176 calories
8 slice Soy bacon, slice - 160 calories
½ cup Cottage cheese, 2% - 90 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
2 Tbsp Balsamic vinegar - 28 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap bacon for soy bacon, cooking it to package instructions.
Swap cottage cheese for dairy free version.
  1. Slice tomatoes.
  2. Fry bacon on stove top on low heat, turning occasionally, until cooked through (or, you can cook it in the microwave or oven!)
  3. Once bacon has cooled, slice in to small pieces.
  4. Combine all ingredients in a bowl.
  5. Top with balsamic and seasoning, enjoy!
Recipe Details
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tuesday
Day Total Calories
434
0
(434 calories remainingover target)
Day Total Macros
15g
Carbs
39g
Protein
25g
Fat
Fiber
5g
Added Sugar
4g
lunch @ 12:30 pm
Edit Meal
Veg Swap

Salmon Peanut Bowl (light version)

434 calories (434 calories per serving)
15g
Carbs
39g
Protein
25g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

2 cups Cabbage, shredded - 32 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
4 oz Salmon fillet, raw - 200 calories
8 oz Tofu, extra firm - 190 calories
2 tsp Sesame seeds (tsp) - 26 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap tofu for salmon, pressing the tofu before baking. If you prefer more crispy tofu, bake for longer.
  1. Preheat oven to 425°F.
  2. Line a small baking sheet with parchment paper.
  3. Add on salmon, bake for 15 minutes or until cooked through.
  4. Add all ingredients to a bowl, top with peanut sauce, sesame seeds, & garlic salt.
  5. Enjoy!
Recipe Details
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Change Portions
 Change to Vegetarian
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wednesday
Day Total Calories
418
0
(418 calories remainingover target)
Day Total Macros
18g
Carbs
48g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Dairy Swap
Veg Swap

Buffalo Chicken Lettuce-Less Salad (light version)

418 calories (418 calories per serving)
18g
Carbs
48g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Cucumber, medium - 42 calories
1 cup Celery stalks, chopped in half - 16 calories
¼ cup Cottage cheese, 2% - 45 calories
¼ cup Cottage cheese, 2%, dairy-free - 58 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
2 tsp Buffalo sauce - 10 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
1 Tbsp Dressing, ranch, dairy-free - 60 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap chicken for chickpeas, skipping chicken prep. Drain and rinse the chickpeas, then stir them into the dish as directed.
Swap cottage cheese and ranch for dairy free versions.
  1. Dice cucumber & celery.
  2. On a separate cutting board, slice chicken into small pieces.
  3. Add oil to a small pan, stir fry chicken on low-medium heat until cooked through.
  4. Mix chicken with buffalo sauce.
  5. Add all ingredients to a bowl, top with ranch, hot sauce, & garlic salt.
  6. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
thursday
Day Total Calories
391
0
(391 calories remainingover target)
Day Total Macros
9g
Carbs
32g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Dairy Swap
Veg Swap

Low Carb Burger Bowl (light version)

391 calories (391 calories per serving)
9g
Carbs
32g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Romaine lettuce - 16 calories
½ cup Tomatoes, grape - 16 calories
1 oz Pickles, chip-cut - 0 calories
4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
¼ cup Cheese, shredded, cheddar - 114 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
1 Tbsp Dressing, ranch, dairy-free - 60 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap ground beef for black beans in Step 1.
Swap cheese and ranch for dairy free versions.
  1. Add ground beef to a pan, stir fry on low-medium heat until cooked through, breaking up sporadically.
  2. Slice tomatoes.
  3. Add all ingredients to a bowl.
  4. Top with ranch, hot sauce, & seasoning.
  5. Enjoy!

Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
friday
Day Total Calories
345
0
(345 calories remainingover target)
Day Total Macros
21g
Carbs
36g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Veg Swap

Tuna Bowl (light version)

345 calories (345 calories per serving)
21g
Carbs
36g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ Cucumber, medium - 21 calories
½ cup Carrots, shredded or julienned - 23 calories
⅓ Avocado, small - 77 calories
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ cup Edamame, shelled - 65 calories
1 Tbsp Furikake seasoning (seaweed seasoning) - 25 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
1 Tbsp Balsamic vinegar - 14 calories

Directions

Swap tuna for chickpeas (drained and rinsed), adding them in Step 2.
  1. Slice cucumber.
  2. Combine all ingredients in a bowl.
  3. Top with balsamic, hot sauce, & furikake.
  4. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
Add Meal
saturday
Day Total Calories
426
0
(426 calories remainingover target)
Day Total Macros
18g
Carbs
48g
Protein
16g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Dairy Swap
Veg Swap

Greek Bowl (light version)

426 calories (426 calories per serving)
18g
Carbs
48g
Protein
16g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Leafy greens, arugula, raw - 10 calories
½ Cucumber, medium - 21 calories
½ cup Tomatoes, grape - 16 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ cup Cheese, crumbled, feta - 100 calories
¼ cup Hummus - 100 calories
2 Tbsp Tzatziki sauce - 35 calories
⅓ cup Hummus - 130 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap chicken for chickpeas, skipping chicken prep. Drain and rinse the chickpeas, then stir them into the dish as directed.
Swap tzatziki for hummus.
  1. Dice cucumber & halve tomatoes.
  2. On a separate cutting board, slice chicken.
  3. Add oil to a small pan, stir fry chicken on low-medium heat until cooked through.
  4. Add all ingredients to a bowl, top with balsamic and garlic salt, enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
Add Day

lunch

monday

Calories
397
19g
Carbs
27g
Protein
22g
Fat
Fiber
4g
Added Sugar
—g
Dairy Swap
Veg Swap

BLT Bowl (light version)

396 calories (396 calories per serving)
19g
Carbs
26g
Protein
21g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Leafy greens, arugula, raw - 10 calories
½ cup Tomatoes, grape - 16 calories
⅓ Avocado, small - 77 calories
4 Uncured bacon, slice - 176 calories
8 slice Soy bacon, slice - 160 calories
½ cup Cottage cheese, 2% - 90 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
2 Tbsp Balsamic vinegar - 28 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap bacon for soy bacon, cooking it to package instructions.
Swap cottage cheese for dairy free version.
  1. Slice tomatoes.
  2. Fry bacon on stove top on low heat, turning occasionally, until cooked through (or, you can cook it in the microwave or oven!)
  3. Once bacon has cooled, slice in to small pieces.
  4. Combine all ingredients in a bowl.
  5. Top with balsamic and seasoning, enjoy!
Recipe Details
View

tuesday

Calories
434
15g
Carbs
39g
Protein
25g
Fat
Fiber
5g
Added Sugar
4g
Veg Swap

Salmon Peanut Bowl (light version)

434 calories (434 calories per serving)
15g
Carbs
39g
Protein
25g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

2 cups Cabbage, shredded - 32 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
4 oz Salmon fillet, raw - 200 calories
8 oz Tofu, extra firm - 190 calories
2 tsp Sesame seeds (tsp) - 26 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap tofu for salmon, pressing the tofu before baking. If you prefer more crispy tofu, bake for longer.
  1. Preheat oven to 425°F.
  2. Line a small baking sheet with parchment paper.
  3. Add on salmon, bake for 15 minutes or until cooked through.
  4. Add all ingredients to a bowl, top with peanut sauce, sesame seeds, & garlic salt.
  5. Enjoy!
Recipe Details
View

wednesday

Calories
418
18g
Carbs
49g
Protein
17g
Fat
Fiber
3g
Added Sugar
—g
Dairy Swap
Veg Swap

Buffalo Chicken Lettuce-Less Salad (light version)

418 calories (418 calories per serving)
18g
Carbs
48g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Cucumber, medium - 42 calories
1 cup Celery stalks, chopped in half - 16 calories
¼ cup Cottage cheese, 2% - 45 calories
¼ cup Cottage cheese, 2%, dairy-free - 58 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
2 tsp Buffalo sauce - 10 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
1 Tbsp Dressing, ranch, dairy-free - 60 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap chicken for chickpeas, skipping chicken prep. Drain and rinse the chickpeas, then stir them into the dish as directed.
Swap cottage cheese and ranch for dairy free versions.
  1. Dice cucumber & celery.
  2. On a separate cutting board, slice chicken into small pieces.
  3. Add oil to a small pan, stir fry chicken on low-medium heat until cooked through.
  4. Mix chicken with buffalo sauce.
  5. Add all ingredients to a bowl, top with ranch, hot sauce, & garlic salt.
  6. Enjoy!
Recipe Details
View

thursday

Calories
391
9g
Carbs
33g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
Dairy Swap
Veg Swap

Low Carb Burger Bowl (light version)

391 calories (391 calories per serving)
9g
Carbs
32g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Romaine lettuce - 16 calories
½ cup Tomatoes, grape - 16 calories
1 oz Pickles, chip-cut - 0 calories
4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
¼ cup Cheese, shredded, cheddar - 114 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
1 Tbsp Dressing, ranch, dairy-free - 60 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap ground beef for black beans in Step 1.
Swap cheese and ranch for dairy free versions.
  1. Add ground beef to a pan, stir fry on low-medium heat until cooked through, breaking up sporadically.
  2. Slice tomatoes.
  3. Add all ingredients to a bowl.
  4. Top with ranch, hot sauce, & seasoning.
  5. Enjoy!

Recipe Details
View

friday

Calories
345
21g
Carbs
36g
Protein
11g
Fat
Fiber
7g
Added Sugar
—g
Veg Swap

Tuna Bowl (light version)

345 calories (345 calories per serving)
21g
Carbs
36g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

½ Cucumber, medium - 21 calories
½ cup Carrots, shredded or julienned - 23 calories
⅓ Avocado, small - 77 calories
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ cup Edamame, shelled - 65 calories
1 Tbsp Furikake seasoning (seaweed seasoning) - 25 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
1 Tbsp Balsamic vinegar - 14 calories

Directions

Swap tuna for chickpeas (drained and rinsed), adding them in Step 2.
  1. Slice cucumber.
  2. Combine all ingredients in a bowl.
  3. Top with balsamic, hot sauce, & furikake.
  4. Enjoy!
Recipe Details
View

saturday

Calories
427
18g
Carbs
48g
Protein
17g
Fat
Fiber
2g
Added Sugar
—g
Dairy Swap
Veg Swap

Greek Bowl (light version)

426 calories (426 calories per serving)
18g
Carbs
48g
Protein
16g
Fat
Fiber
1g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Leafy greens, arugula, raw - 10 calories
½ Cucumber, medium - 21 calories
½ cup Tomatoes, grape - 16 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ cup Cheese, crumbled, feta - 100 calories
¼ cup Hummus - 100 calories
2 Tbsp Tzatziki sauce - 35 calories
⅓ cup Hummus - 130 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap chicken for chickpeas, skipping chicken prep. Drain and rinse the chickpeas, then stir them into the dish as directed.
Swap tzatziki for hummus.
  1. Dice cucumber & halve tomatoes.
  2. On a separate cutting board, slice chicken.
  3. Add oil to a small pan, stir fry chicken on low-medium heat until cooked through.
  4. Add all ingredients to a bowl, top with balsamic and garlic salt, enjoy!
Recipe Details
View

sunday

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