Example "I have no time" Meal Plan

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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
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2 Hard Boiled Egg & 2 String Cheese

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

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

Directions

  1. Place eggs in a saucepan and cover with cold water.
  2. Bring to a boil, then reduce to a gentle boil and cook for 9–10 minutes.
  3. Transfer eggs to an ice bath and let cool for a few minutes.
  4. Peel and enjoy, or store peeled or unpeeled in the fridge.

Recipe Details
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Omnivore
Dairy-Free
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lunch @ 12:30 pm
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Rotisserie Chicken & Guac Plate with Strawberries

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

  1. Arrange all foods on a plate.
  2. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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snack
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2oz Jerky & Popcorn

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

2 oz Beef jerky, no added sugar – 160 calories
1½ oz Vegetarian jerky – 165 calories
3 oz Beef jerky, no added sugar – 240 calories
4 cups Popcorn, popped, plain – 124 calories
⅛ tsp Salt – 0 calories

Directions

  1. Arrange all foods on a plate, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Higher Protein
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dinner @ 7:30 pm
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6oz Steak & Cauli Rice

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

6 oz Flank steak, raw – 230 calories
8 oz Tofu, extra firm – 190 calories
3 Tbsp Hoisin sauce – 45 calories
1½ cups Cauliflower rice, frozen – 40 calories
¼ tsp Garlic salt – 0 calories

Directions

  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
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
No Sugar Added
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breakfast

lunch

snack

dinner

monday

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

2 Hard Boiled Egg & 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) – 141 calories

Directions

  1. Place eggs in a saucepan and cover with cold water.
  2. Bring to a boil, then reduce to a gentle boil and cook for 9–10 minutes.
  3. Transfer eggs to an ice bath and let cool for a few minutes.
  4. Peel and enjoy, or store peeled or unpeeled in the fridge.

Recipe Details
View
Swaps

Rotisserie Chicken & 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

  1. Arrange all foods on a plate.
  2. Enjoy!
Recipe Details
View
Swaps

2oz Jerky & 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 – 165 calories
3 oz Beef jerky, no added sugar – 240 calories
4 cups Popcorn, popped, plain – 124 calories
⅛ tsp Salt – 0 calories

Directions

  1. Arrange all foods on a plate, enjoy!
Recipe Details
View
Swaps

6oz Steak & 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
8 oz Tofu, extra firm – 190 calories
3 Tbsp Hoisin sauce – 45 calories
1½ cups Cauliflower rice, frozen – 40 calories
¼ tsp Garlic salt – 0 calories

Directions

  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.
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