Example "Reset" Day of Eats
monday
Day Total Calories
Day Total Macros
141g
Carbs
123g
Protein
51g
Fat
Fiber
31g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, thick, whole wheat, slice
– 120 calories
½ Avocado, small
– 117 calories
1 Egg, large
– 72 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Hard boil egg
- Toast bread
- Slice avocado, or mash avocado half onto bread
- Slice egg, also add to bread
- Top with salt & pepper
lunch @ 12:30 pm
Edit Meal
Grilled Chicken Greek Salad with Crackers
38g
Carbs
45g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 Cucumber, medium
– 42 calories
1 cup Tomatoes, grape
– 32 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
2 tsp-dry Olive oil (tsp)
– 80 calories
⅛ tsp-dry Italian seasoning
– 0 calories
Directions
Swap chicken for chickpeas in Step 2. Drain and rinse the chickpeas, then stir them into the dish as directed, cooking until warmed through or lightly browned.
- Cube chicken.
- Spray a pan with an oil spray, stir fry chicken until cooked through on medium heat.
- On a separate cutting board, dice cucumber, tomato.
- Combine all foods in a bowl, top with lemon juice, oil and salt & pepper.
- Enjoy!
snack
Edit Meal
Yogurt with Strawberries & 1/8 Cup Nuts
25g
Carbs
29g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 200 calories
⅛ cup Nuts
– 100 calories
1 cup Strawberries, fresh
– 50 calories
Directions
Swap regular yogurt for a dairy-free version.
- Add nuts and berries (sliced) to yogurt.
- Feel free to swap out these nuts for any nut or seed you prefer.
dinner @ 7:30 pm
Edit Meal
Ingredients
3¾ oz Tempeh
– 175 calories
2 Carrots, whole, large
– 50 calories
½ Onion, yellow
– 28 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
1 cup Canned, diced tomatoes
– 56 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground meat for tempeh, following package instructions in step 1.
- Add ground beef & garlic to a pot, mash & cook on medium heat until meat has cooked through.
- Dice carrots, celery, onion.
- Add them to the pot, cover pot with a lid, let cook on low-medium heat until veggies are fragrant.
- Add in tomatoes, beans, & seasonings.
- Mix all together & let simmer on low heat for at least 10 minutes.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1522
142g
Carbs
124g
Protein
51g
Fat
Fiber
31g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice
– 120 calories
½ Avocado, small
– 117 calories
1 Egg, large
– 72 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Hard boil egg
- Toast bread
- Slice avocado, or mash avocado half onto bread
- Slice egg, also add to bread
- Top with salt & pepper
Grilled Chicken Greek Salad with Crackers
38g
Carbs
45g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 Cucumber, medium
– 42 calories
1 cup Tomatoes, grape
– 32 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
½ Lemon, Whole
– 11 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
2 tsp-dry Olive oil (tsp)
– 80 calories
⅛ tsp-dry Italian seasoning
– 0 calories
Directions
Swap chicken for chickpeas in Step 2. Drain and rinse the chickpeas, then stir them into the dish as directed, cooking until warmed through or lightly browned.
- Cube chicken.
- Spray a pan with an oil spray, stir fry chicken until cooked through on medium heat.
- On a separate cutting board, dice cucumber, tomato.
- Combine all foods in a bowl, top with lemon juice, oil and salt & pepper.
- Enjoy!
Yogurt with Strawberries & 1/8 Cup Nuts
25g
Carbs
29g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 200 calories
⅛ cup Nuts
– 100 calories
1 cup Strawberries, fresh
– 50 calories
Directions
Swap regular yogurt for a dairy-free version.
- Add nuts and berries (sliced) to yogurt.
- Feel free to swap out these nuts for any nut or seed you prefer.
Ingredients
3¾ oz Tempeh
– 175 calories
2 Carrots, whole, large
– 50 calories
½ Onion, yellow
– 28 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
1 cup Canned, diced tomatoes
– 56 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground meat for tempeh, following package instructions in step 1.
- Add ground beef & garlic to a pot, mash & cook on medium heat until meat has cooked through.
- Dice carrots, celery, onion.
- Add them to the pot, cover pot with a lid, let cook on low-medium heat until veggies are fragrant.
- Add in tomatoes, beans, & seasonings.
- Mix all together & let simmer on low heat for at least 10 minutes.
- Enjoy!
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
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.