Warm Lunch Bowls

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monday

Day Total Calories

507

(507 calories remainingover target)

Day Total Macros

45g

Carbs

30g

Protein

23g

Fat

Fiber

10g

Added Sugar

lunch @ 12:30 pm

Edit Meal

Sausage & Quinoa Warm Bowl

Starch

507 calories (507 calories per serving)

46g

Carbs

31g

Protein

24g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

1½ Sausage, chicken – 210 calories

1 Sausage, vegetarian – 210 calories

1½ Sausage, chicken, no sugar added – 120 calories

½ cup Quinoa, cooked – 111 calories

1 cup Brussels sprouts – 56 calories

1½ cups Leafy greens, kale, raw – 15 calories

1 tsp Avocado oil (tsp) – 41 calories

⅛ tsp Garlic salt – 0 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

Directions

Preheat oven to 400°F.
Slice Brussels in halves (if whole), slice sausage into coin shapes.
Line a baking sheet with parchment paper.
Add on sausage & Brussels in a single layer.
Bake for 20-25 minutes, or until everything has cooked through.
Rinse kale with water, massage with your hands so it becomes more tender.
Cook quinoa as instructed on package.
Mix together creamy dressing (e.g. ranch) with hot sauce.
Arrange all foods in a bowl, top with dressing.
Enjoy!

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tuesday

Day Total Calories

574

(574 calories remainingover target)

Day Total Macros

53g

Carbs

47g

Protein

22g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Meatballs, Potatoes, & Cauli Rice

Starch

574 calories (574 calories per serving)

53g

Carbs

47g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Ground beef, 93% lean, raw – 255 calories

5 oz Meatballs, meat-free – 255 calories

1½ cups Cauliflower rice, raw (already riced) – 57 calories

1 Potato, Russet, medium, 5 inches – 160 calories

2 tsp Avocado oil (tsp) – 82 calories

1 Tbsp Gravy seasoning packet – 20 calories

1 tsp Garlic salt (tsp) – 0 calories

Directions

Preheat oven to 400°F.
Mix ground beef with 1./2 garlic salt, roll into 6 small balls per serving.
Slice potato into strips.
Line a baking sheet with parchment paper.
Mix potato slices with 1/2 your avocado oil.
Add potato slices onto baking sheet, leaving room for cauli rice & meatballs, bake for 15 minutes.
Mix together cauli rice, the rest of your avocado oil, & the rest of your seasoning.
Add cauli rice & meatballs to the baking sheet.
Bake for another 20 minutes.
Mix together gravy seasoning & water (follow instructions on your gravy packet), heat on low until warmed through.
Arrange all foods on a plate, top with gravy & more garlic salt if you like, and enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

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Vegetarian

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wednesday

Day Total Calories

535

(535 calories remainingover target)

Day Total Macros

36g

Carbs

47g

Protein

21g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Chicken Sweet Potato Bowl

Starch

535 calories (535 calories per serving)

36g

Carbs

47g

Protein

21g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

2 cups Leafy greens, kale, raw – 20 calories

2 Tbsp Feta (Tbsp) – 50 calories

2 Tbsp Pecans (Tbsp) – 94 calories

3½ Tbsp Pecans (Tbsp) – 165 calories

1 Potato, sweet, medium, 5 inches – 112 calories

1 tsp Garlic salt (tsp) – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

2 Tbsp Balsamic vinegar – 28 calories

Directions

Preheat oven to 400°F.
Slice potato into small chunks, slice chicken into strips.
Mix together sweet potato, oil, & 1/2 your garlic salt.
Add parchment paper to a baking sheet.
Add sweet potatoes to the baking sheet in a single layer.
Bake for 20 minutes.
Add on chicken to the baking sheet.
Bake for another 15-20 minutes, or until chicken & potatoes have cooked through (chicken has reached 165°F internally.)
Rinse kale with water, massage with your hands so it becomes more tender.
Arrange all foods in a bowl.
Top with balsamic vinegar, & the rest of your garlic salt.
Enjoy!

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Change Portions

Swapped to Omnivore. Change to:

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thursday

Day Total Calories

445

(445 calories remainingover target)

Day Total Macros

45g

Carbs

35g

Protein

14g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Edit Meal

Roasted Salmon with Veggies & Rice

Starch

446 calories (446 calories per serving)

46g

Carbs

35g

Protein

14g

Fat

Fiber

10g

Added Sugar

—g

View meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories

8 oz Tofu, extra firm – 190 calories

1 cup Broccolini – 30 calories

2 Carrots, whole, large – 50 calories

½ cup Green beans – 16 calories

½ cup Rice, brown, cooked – 109 calories

1 tsp Garlic salt (tsp) – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

Directions

Preheat oven to 400°F.
Slice carrots into strips.
Mix together vegetables, oil & 1/2 your garlic salt.
Line a baking sheet with parchment paper.
Top with vegetables and salmon, add rest of garlic salt to salmon.
Bake for 25 minutes or until everything has cooked through.
Cook rice as instructed on package.
Arrange all foods on a plate, enjoy!

Change Meal

Change Portions

Swapped to Omnivore. Change to:

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lunch

monday

Calories

507

46g

Carbs

31g

Protein

24g

Fat

Fiber

10g

Added Sugar

Sausage & Quinoa Warm Bowl

Starch

507 calories (507 calories per serving)

46g

Carbs

31g

Protein

24g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

1½ Sausage, chicken – 210 calories

1 Sausage, vegetarian – 210 calories

1½ Sausage, chicken, no sugar added – 120 calories

½ cup Quinoa, cooked – 111 calories

1 cup Brussels sprouts – 56 calories

1½ cups Leafy greens, kale, raw – 15 calories

1 tsp Avocado oil (tsp) – 41 calories

⅛ tsp Garlic salt – 0 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

Directions

Preheat oven to 400°F.
Slice Brussels in halves (if whole), slice sausage into coin shapes.
Line a baking sheet with parchment paper.
Add on sausage & Brussels in a single layer.
Bake for 20-25 minutes, or until everything has cooked through.
Rinse kale with water, massage with your hands so it becomes more tender.
Cook quinoa as instructed on package.
Mix together creamy dressing (e.g. ranch) with hot sauce.
Arrange all foods in a bowl, top with dressing.
Enjoy!

View

tuesday

Calories

574

53g

Carbs

47g

Protein

22g

Fat

Fiber

Added Sugar

—g

Meatballs, Potatoes, & Cauli Rice

Starch

574 calories (574 calories per serving)

53g

Carbs

47g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Ground beef, 93% lean, raw – 255 calories

5 oz Meatballs, meat-free – 255 calories

1½ cups Cauliflower rice, raw (already riced) – 57 calories

1 Potato, Russet, medium, 5 inches – 160 calories

2 tsp Avocado oil (tsp) – 82 calories

1 Tbsp Gravy seasoning packet – 20 calories

1 tsp Garlic salt (tsp) – 0 calories

Directions

Preheat oven to 400°F.
Mix ground beef with 1./2 garlic salt, roll into 6 small balls per serving.
Slice potato into strips.
Line a baking sheet with parchment paper.
Mix potato slices with 1/2 your avocado oil.
Add potato slices onto baking sheet, leaving room for cauli rice & meatballs, bake for 15 minutes.
Mix together cauli rice, the rest of your avocado oil, & the rest of your seasoning.
Add cauli rice & meatballs to the baking sheet.
Bake for another 20 minutes.
Mix together gravy seasoning & water (follow instructions on your gravy packet), heat on low until warmed through.
Arrange all foods on a plate, top with gravy & more garlic salt if you like, and enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

View

wednesday

Calories

535

36g

Carbs

47g

Protein

21g

Fat

Fiber

Added Sugar

—g

Chicken Sweet Potato Bowl

Starch

535 calories (535 calories per serving)

36g

Carbs

47g

Protein

21g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

2 cups Leafy greens, kale, raw – 20 calories

2 Tbsp Feta (Tbsp) – 50 calories

2 Tbsp Pecans (Tbsp) – 94 calories

3½ Tbsp Pecans (Tbsp) – 165 calories

1 Potato, sweet, medium, 5 inches – 112 calories

1 tsp Garlic salt (tsp) – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

2 Tbsp Balsamic vinegar – 28 calories

Directions

Preheat oven to 400°F.
Slice potato into small chunks, slice chicken into strips.
Mix together sweet potato, oil, & 1/2 your garlic salt.
Add parchment paper to a baking sheet.
Add sweet potatoes to the baking sheet in a single layer.
Bake for 20 minutes.
Add on chicken to the baking sheet.
Bake for another 15-20 minutes, or until chicken & potatoes have cooked through (chicken has reached 165°F internally.)
Rinse kale with water, massage with your hands so it becomes more tender.
Arrange all foods in a bowl.
Top with balsamic vinegar, & the rest of your garlic salt.
Enjoy!

View

thursday

Calories

446

46g

Carbs

35g

Protein

14g

Fat

Fiber

10g

Added Sugar

—g

Roasted Salmon with Veggies & Rice

Starch

446 calories (446 calories per serving)

46g

Carbs

35g

Protein

14g

Fat

Fiber

10g

Added Sugar

—g

View meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories

8 oz Tofu, extra firm – 190 calories

1 cup Broccolini – 30 calories

2 Carrots, whole, large – 50 calories

½ cup Green beans – 16 calories

½ cup Rice, brown, cooked – 109 calories

1 tsp Garlic salt (tsp) – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

Directions

Preheat oven to 400°F.
Slice carrots into strips.
Mix together vegetables, oil & 1/2 your garlic salt.
Line a baking sheet with parchment paper.
Top with vegetables and salmon, add rest of garlic salt to salmon.
Bake for 25 minutes or until everything has cooked through.
Cook rice as instructed on package.
Arrange all foods on a plate, enjoy!

View

friday

Calories

Carbs

Protein

Fat

Fiber

—g

Added Sugar

—g

saturday

Calories

Carbs

Protein

Fat

Fiber

—g

Added Sugar

—g

sunday

Calories

Carbs

Protein

Fat

Fiber

—g

Added Sugar

—g

Grocery List

Produce (fruits, veg, fresh herbs, etc.)

Broccolini…1 cup
Brussels sprouts…1 cup
Carrots, whole, large…2
Cauliflower rice, raw (already riced)…1½ cups
Green beans…½ cup
Leafy greens, kale, raw…3½ cups
Potato, Russet, medium, 5 inches…1
Potato, sweet, medium, 5 inches…1

Refrigerated (meat, dairy, eggs, etc.)

Chicken breast, boneless, skinless, raw…6 oz
Feta (Tbsp)…2 Tbsp
Ground beef, 93% lean, raw…6 oz
Salmon fillet, raw…4 oz
Sausage, chicken…1.5

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.