Example "I have no time" Meal Plan

Back
Join Best Body
monday
Day Total Calories
1408
0
(1408 calories remainingover target)
Day Total Macros
97g
Carbs
115g
Protein
64g
Fat
Fiber
20g
Added Sugar
6g
breakfast @ 8:00 am
Edit Meal
Dairy Swap

2 Hard Boiled Egg And 2 String Cheese

304 calories (304 calories per serving)
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular - 160 calories
3 Tbsp Nuts (Tbsp units) - 141 calories

Directions

Swap cheese for nuts.
  1. Hard boil eggs
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
lunch @ 12:30 pm
Edit Meal
Veg Swap

Rotisserie Chicken and Guac Plate with Strawberries

Starch
Fruit
505 calories (505 calories per serving)
53g
Carbs
29g
Protein
21g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
1 Guacamole, single-serving packet - 100 calories
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 cup Carrots, baby - 45 calories
1 cup Strawberries, fresh - 50 calories

Directions

Swap chicken for tofu strips. Press and slice tofu, then pan-fry (8-12 mins) until golden brown.
  1. Arrange all foods on a plate.
  2. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
snack
Edit Meal
Veg Swap

2oz Jerky and Popcorn

Starch
284 calories (284 calories per serving)
27g
Carbs
20g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Beef jerky, no added sugar - 160 calories
1½ oz Vegetarian jerky (e.g. Salmon jerky) - 165 calories
4 cups Popcorn, popped, plain - 124 calories
⅛ tsp Salt - 0 calories

Directions

Swap jerky for vegetarian jerky.
  1. Arrange all foods on a plate, enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
dinner @ 7:30 pm
Edit Meal
Veg Swap

6oz Steak and Cauli Rice

315 calories (315 calories per serving)
15g
Carbs
40g
Protein
9g
Fat
Fiber
4g
Added Sugar
6g
ViewHide meal Details

Ingredients

6 oz Flank steak, raw - 230 calories
10 oz Tofu, extra firm - 238 calories
3 Tbsp Hoisin sauce - 45 calories
1½ cups Cauliflower rice, frozen - 40 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap steak for tofu. Press and cube tofu, then add to baking sheet with peppers. Toss with oil and seasonings. Bake at 450°F for 20 minutes, or until tofu is golden.
  1. Slice beef thinly.
  2. Spray a pan with an oil spray.
  3. Add in beef & cauli rice.
  4. Stir fry on low heat until everything has cooked through, & excess liquid has evaporated.
  5. Add in hoisin sauce & seasonings.
  6. Enjoy!
  7. Note: If you're using Kevin's Mongolian Beef (from my Instagram post), use 1.5 servings of that package instead of the steak & hoisin sauce here.
  8. Note 2: If you want to cook the cauli rice and beef separately so it looks closer to the picture, that's fine! Mix the hoisin sauce with the beef only, & top both pans with garlic salt.
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1408
97g
Carbs
115g
Protein
64g
Fat
Fiber
20g
Added Sugar
6g
Dairy Swap

2 Hard Boiled Egg And 2 String Cheese

304 calories (304 calories per serving)
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular - 160 calories
3 Tbsp Nuts (Tbsp units) - 141 calories

Directions

Swap cheese for nuts.
  1. Hard boil eggs
Recipe Details
View
Veg Swap

Rotisserie Chicken and Guac Plate with Strawberries

Starch
Fruit
505 calories (505 calories per serving)
53g
Carbs
29g
Protein
21g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
1 Guacamole, single-serving packet - 100 calories
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 cup Carrots, baby - 45 calories
1 cup Strawberries, fresh - 50 calories

Directions

Swap chicken for tofu strips. Press and slice tofu, then pan-fry (8-12 mins) until golden brown.
  1. Arrange all foods on a plate.
  2. Enjoy!
Recipe Details
View
Veg Swap

2oz Jerky and Popcorn

Starch
284 calories (284 calories per serving)
27g
Carbs
20g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 oz Beef jerky, no added sugar - 160 calories
1½ oz Vegetarian jerky (e.g. Salmon jerky) - 165 calories
4 cups Popcorn, popped, plain - 124 calories
⅛ tsp Salt - 0 calories

Directions

Swap jerky for vegetarian jerky.
  1. Arrange all foods on a plate, enjoy!
Recipe Details
View
Veg Swap

6oz Steak and Cauli Rice

315 calories (315 calories per serving)
15g
Carbs
40g
Protein
9g
Fat
Fiber
4g
Added Sugar
6g
ViewHide meal Details

Ingredients

6 oz Flank steak, raw - 230 calories
10 oz Tofu, extra firm - 238 calories
3 Tbsp Hoisin sauce - 45 calories
1½ cups Cauliflower rice, frozen - 40 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap steak for tofu. Press and cube tofu, then add to baking sheet with peppers. Toss with oil and seasonings. Bake at 450°F for 20 minutes, or until tofu is golden.
  1. Slice beef thinly.
  2. Spray a pan with an oil spray.
  3. Add in beef & cauli rice.
  4. Stir fry on low heat until everything has cooked through, & excess liquid has evaporated.
  5. Add in hoisin sauce & seasonings.
  6. Enjoy!
  7. Note: If you're using Kevin's Mongolian Beef (from my Instagram post), use 1.5 servings of that package instead of the steak & hoisin sauce here.
  8. Note 2: If you want to cook the cauli rice and beef separately so it looks closer to the picture, that's fine! Mix the hoisin sauce with the beef only, & top both pans with garlic salt.
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
Frozen
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
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.