Big Lunch Bowls

Omnivore Vegetarian Dairy-Free Higher Protein

A bowl of BLT salad with bacon, tomato, avocado, and cottage cheese.

BLT Bowl (light version)

292 calories (292 calories per serving)

19g

Carbs

21g

Protein

14g

Fat

Fiber

Added Sugar

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Ingredients

2 cups Leafy greens, arugula, raw – 10 calories

½ cup Tomatoes, grape – 16 calories

3 Tbsp Avocado (Tbsp) – 60 calories

2 Uncured bacon, slice – 88 calories

4 slice Soy bacon, slice – 80 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, dairy-free – 115 calories

2 Tbsp Balsamic vinegar – 28 calories

¼ tsp Garlic salt – 0 calories

Directions

Slice tomatoes.
Fry bacon on stovetop on low heat, turning occasionally, until cooked through (or, you can cook it in the microwave or oven!)
Once bacon has cooled, slice into small pieces.
Combine all ingredients in a bowl.
Top with balsamic and seasoning, enjoy!

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tuesday

Day Total Calories

404

(404 calories remainingover target)

Day Total Macros

15g

Carbs

39g

Protein

22g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

Omnivore Vegetarian No Sugar Added

A bowl of salmon with cabbage and peanut sauce.

Salmon Peanut Bowl (light version)

404 calories (404 calories per serving)

15g

Carbs

39g

Protein

22g

Fat

Fiber

Added Sugar

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Ingredients

2 cups Cabbage, shredded – 32 calories

2 Tbsp Peanut sauce – 50 calories

2 Tbsp Peanut sauce, no sugar added – 60 calories

2 Tbsp 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

¼ tsp Garlic salt – 0 calories

Directions

Preheat oven to 425°F.
Line a small baking sheet with parchment paper.
Add on salmon, bake for 15 minutes or until cooked through.
Add all ingredients to a bowl, top with peanut sauce, sesame seeds, & garlic salt.
Enjoy!

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wednesday

Day Total Calories

376

(376 calories remainingover target)

Day Total Macros

17g

Carbs

49g

Protein

13g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

A bowl of buffalo chicken salad with cottage cheese, cucumber, and vegetables.

Buffalo Chicken Lettuce-Less Salad (light version)

376 calories (376 calories per serving)

17g

Carbs

49g

Protein

13g

Fat

Fiber

Added Sugar

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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

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 tsp Buffalo sauce – 5 calories

½ Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 37 calories

½ Tbsp Dressing, ranch, dairy-free – 30 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ tsp Garlic salt – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

Directions

Dice cucumber & celery.
On a separate cutting board, slice chicken into small pieces.
Add oil to a small pan, stir fry chicken on low-medium heat until cooked through.
Mix chicken with buffalo sauce.
Add all ingredients to a bowl, top with ranch, hot sauce, & garlic salt.
Enjoy!

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thursday

Day Total Calories

391

(391 calories remainingover target)

Day Total Macros

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

A bowl of burger salad with ground beef, cherry tomatoes, pickles, shredded lettuce, and sauce.

Low Carb Burger Bowl (light version)

391 calories (391 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

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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

4 oz Tofu, extra firm – 95 calories

¼ cup Cheese, shredded, cheddar – 114 calories

¼ cup Cheese, shredded, dairy-free – 90 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

¼ tsp Garlic salt – 0 calories

Directions

Add ground beef to a pan, stir fry on low-medium heat until cooked through, breaking up sporadically.
Slice tomatoes.
Add all ingredients to a bowl.
Top with ranch, hot sauce, & seasoning.
Enjoy!

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friday

Day Total Calories

319

(319 calories remainingover target)

Day Total Macros

21g

Carbs

37g

Protein

10g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

A bowl of tuna with cucumber, shredded carrots, avocado, and edamame.

Tuna Bowl (light version)

319 calories (319 calories per serving)

21g

Carbs

37g

Protein

10g

Fat

Fiber

Added Sugar

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Ingredients

½ Cucumber, medium – 21 calories

½ cup Carrots, shredded or julienned – 23 calories

3 Tbsp Avocado (Tbsp) – 60 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

¼ cup Edamame, shelled – 55 calories

1 Tbsp Furikake seasoning (seaweed seasoning) – 25 calories

1 Tbsp Hot sauce (Tbsp) – 1 calories

1 Tbsp Balsamic vinegar – 14 calories

Directions

Slice cucumber.
Combine all ingredients in a bowl.
Top with balsamic, hot sauce, & furikake.
Enjoy!

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Omnivore Vegetarian

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saturday

Day Total Calories

427

(427 calories remainingover target)

Day Total Macros

18g

Carbs

48g

Protein

17g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

A bowl of Greek salad with chicken, cucumber, and feta.

Greek Bowl (light version)

427 calories (427 calories per serving)

18g

Carbs

48g

Protein

17g

Fat

Fiber

Added Sugar

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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

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

¼ cup Cheese, crumbled, feta – 100 calories

¼ cup Hummus – 100 calories

2 Tbsp Tzatziki sauce – 35 calories

1 Tbsp Hummus (Tbsp) – 25 calories

1 Tbsp Balsamic vinegar – 14 calories

¼ tsp Garlic salt – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

Directions

Dice cucumber & halve tomatoes.
On a separate cutting board, slice chicken.
Add oil to a small pan, stir fry chicken on low-medium heat until cooked through.
Add all ingredients to a bowl, top with balsamic and garlic salt, enjoy!

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sunday

Day Total Calories

492

(492 calories remainingover target)

Day Total Macros

46g

Carbs

46g

Protein

15g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

Pesto Steak Salad Bowls

Starch

492 calories (492 calories per serving)

46g

Carbs

46g

Protein

15g

Fat

Fiber

Added Sugar

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Ingredients

6 oz Flank steak, raw – 230 calories

9 oz Tofu, extra firm – 214 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 Cucumber, medium – 42 calories

1 cup Tomatoes, grape – 32 calories

1 Tbsp Cilantro – 0 calories

2 tsp Pesto (tsp) – 54 calories

2 tsp Pesto, dairy-free (tsp) – 54 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: This recipe works best when making 2-3+ servings at once.
Preheat oven to 400°F.
Add steak to a sheet pan, season both sides WELL with salt & pepper.
Bake for 10-20 minutes, or until internal temperature of steak is at least 140°F (meat should rise another 5°F out of the oven).
Remove steak from the oven, slice into bite-sized pieces once cooled.
Dice cucumber, tomatoes, & cilantro.
Combine all foods in a bowl, enjoy!

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