Viral Casseroles

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monday
Day Total Calories
776
0
(776 calories remainingover target)
Day Total Macros
17g
Carbs
70g
Protein
47g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
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Quick Cheesy Protein Casserole

776 calories (776 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
70g
Protein
48g
Fat
Fiber
6g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
32 oz Ground beef, 93% lean, raw (340 calories per serving)
4 cups Beans & legumes, kidney beans, cooked (224 calories per serving)
8 cups Broccoli, frozen (62 calories per serving)
1½ cup Cheese, Mexican, shredded (Tbsp) (174 calories per serving)
1½ cup Cheese, shredded, dairy-free (Tbsp) (144 calories per serving)
2 cups Alfredo sauce (200 calories per serving)
2 cups Alfredo sauce, dairy-free (140 calories per serving)
½ tsp Garlic powder (0 calories per serving)

Directions

  1. Note: This recipe works best when making multiple servings at once.
  2. Preheat oven to 375°F.
  3. Spray a pan with an oil spray, stir fry broccoli & ground beef until foods have cooked through.
  4. Add those contents to an oven-safe pan.
  5. Add in Alfredo and seasonings, add salt to taste, and mix everything so it’s combined.
  6. Top with cheese.
  7. Bake for 15 minutes.
Recipe Details
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Omnivore
Vegetarian
Dairy-Free
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tuesday
Day Total Calories
454
0
(454 calories remainingover target)
Day Total Macros
12g
Carbs
48g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Marry Me Chicken Casserole

454 calories (454 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
48g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Chicken breast, boneless, skinless, raw (190 calories per serving)
4 cups Beans & legumes, White, cooked (220 calories per serving)
4 cups Cauliflower rice, frozen (27 calories per serving)
2 cups Leafy green, spinach (4 calories per serving)
4 Tbsp Tomatoes, sun-dried, oil packed (17 calories per serving)
2 cups Alfredo sauce (200 calories per serving)
2 cups Alfredo sauce, dairy-free (140 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)
4 Tbsp Cheese, parmesan, grated (Tbsp) (17 calories per serving)
1 cup Cheese, shredded, dairy-free (90 calories per serving)

Directions

  1. Preheat oven to 375°F.
  2. Dice chicken & chop spinach.
  3. Spray a pan with an oil spray, stir fry chicken & cauliflower rice until chicken has cooked through.
  4. Add chicken, cauliflower rice, sun-dried tomatoes, spinach, Alfredo sauce, & seasonings to an oven-safe pan. Mix all together.
  5. Top with grated Parmesan cheese.
  6. Bake for 20 minutes.
  7. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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wednesday
Day Total Calories
440
0
(440 calories remainingover target)
Day Total Macros
26g
Carbs
40g
Protein
18g
Fat
Fiber
10g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Zucchini Bake

Starch
441 calories (441 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
27g
Carbs
40g
Protein
19g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Zucchini, medium (33 calories per serving)
16 oz Ground turkey, 93% lean, raw (172 calories per serving)
18 oz Tempeh (210 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
1 cup Cheese, shredded, mozzarella (84 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
4 Tbsp Cheese, parmesan, grated (Tbsp) (17 calories per serving)
2 tsp Avocado oil (tsp) (21 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Spray a pan with an oil spray, stir fry ground turkey until cooked through.
  2. Preheat oven to 400°F.
  3. Slice zucchini into medium chunks.
  4. Mix together zucchini, oil, & seasonings in a baking dish, bake for 20-25 minutes (more time if you’re making more servings).
  5. Top zucchini with ground turkey, beans. cheese, & more seasoning.
  6. Bake for another 10 minutes.
  7. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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Add Meal
thursday
Day Total Calories
551
0
(551 calories remainingover target)
Day Total Macros
38g
Carbs
41g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Pizza Stuffed Peppers

551 calories (551 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
38g
Carbs
41g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Bell pepper, orange, large (100 calories per serving)
2 cups Tomatoes, canned, crushed (25 calories per serving)
1 oz Pepperoni (35 calories per serving)
4 oz Soy pepperoni (Tofurky plant-based pepp’roni) (70 calories per serving)
16 oz Cheese, sliced, mozzarella, full fat/regular (280 calories per serving)
16 oz Cheese, sliced, dairy-free (280 calories per serving)
1⅓ cups Cheese, parmesan, shredded (cups) (111 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
1 tsp Basil, dried (0 calories per serving)
1 tsp Oregano (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 425°F.
  2. Slice peppers in half.
  3. Add pepper halves to a casserole dish.
  4. Layer in crushed tomatoes, cheeses, & pepperoni evenly to the 4 pepper halves.
  5. Top with seasonings.
  6. Optional: Add a few olive slices – track them if you do!
  7. Bake for 25 minutes, & enjoy!
  8. No pepperoni? Use turkey or the vegetarian swap.
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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Add Meal
friday
Day Total Calories
488
0
(488 calories remainingover target)
Day Total Macros
11g
Carbs
58g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Cheesesteak Stuffed Peppers

489 calories (489 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
59g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
32 oz Ground beef, 93% lean, raw (340 calories per serving)
6 cups Beans & legumes, kidney beans, cooked (336 calories per serving)
4 Bell pepper, green, medium (27 calories per serving)
2 cups Mushrooms, small, whole or sliced (8 calories per serving)
2 cups Onion, yellow, diced (14 calories per serving)
8 slice Thin sliced provolone (100 calories per serving)
6 Tbsp Pesto, dairy-free (Tbsp) (120 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Preheat oven to 375°F.
  2. Dice onion.
  3. Boil a large pot of water. When water has come to a boil, boil pepper halves (fully submerged) for 3 minutes. Place pepper halves in an oven-safe pan.
  4. Spray a pan with an oil spray. Stir fry onion, mushrooms, ground beef, garlic, & seasonings until all foods have cooked through.
  5. Add those contents to pepper halves, top with cheese.
  6. Bake for 10 minutes, or until cheese has melted.

Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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Add Meal
saturday
Day Total Calories
465
0
(465 calories remainingover target)
Day Total Macros
16g
Carbs
37g
Protein
28g
Fat
Fiber
5g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Chicken Broccoli Alfredo Bake

465 calories (465 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
16g
Carbs
38g
Protein
28g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz Rotisserie chicken (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
1 cup Alfredo sauce (100 calories per serving)
1 cup Alfredo sauce, dairy-free (70 calories per serving)
4 cups Broccoli, frozen (31 calories per serving)
1 cup Cheese, Mexican, shredded (114 calories per serving)
1 cup Cheese, shredded, dairy-free (90 calories per serving)
3 cups Cauliflower rice, frozen (20 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Note: this recipe works best when making multiple servings at once.
  2. Add frozen broccoli & cauliflower rice to a pan, stir fry on low heat until cooked through.
  3. Preheat oven to 375°F.
  4. Add in broccoli, cauli rice, chicken, spices, & alfredo. Mix.
  5. Top with cheese.
  6. Bake for 15 minutes.
  7. Enjoy!
  8. Note: You can cook up your own chicken instead of using rotisserie if you prefer, & you can use fresh veggies instead of frozen if you prefer.
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
View
Add Meal
Add Day

dinner

monday

Calories
776
18g
Carbs
70g
Protein
48g
Fat
Fiber
6g
Added Sugar
—g
Swaps

Quick Cheesy Protein Casserole

776 calories (776 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
70g
Protein
48g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
32 oz Ground beef, 93% lean, raw (340 calories per serving)
4 cups Beans & legumes, kidney beans, cooked (224 calories per serving)
8 cups Broccoli, frozen (62 calories per serving)
1½ cup Cheese, Mexican, shredded (Tbsp) (174 calories per serving)
1½ cup Cheese, shredded, dairy-free (Tbsp) (144 calories per serving)
2 cups Alfredo sauce (200 calories per serving)
2 cups Alfredo sauce, dairy-free (140 calories per serving)
½ tsp Garlic powder (0 calories per serving)

Directions

  1. Note: This recipe works best when making multiple servings at once.
  2. Preheat oven to 375°F.
  3. Spray a pan with an oil spray, stir fry broccoli & ground beef until foods have cooked through.
  4. Add those contents to an oven-safe pan.
  5. Add in Alfredo and seasonings, add salt to taste, and mix everything so it’s combined.
  6. Top with cheese.
  7. Bake for 15 minutes.
Recipe Details
View

tuesday

Calories
454
12g
Carbs
48g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
Swaps

Marry Me Chicken Casserole

454 calories (454 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
48g
Protein
22g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Chicken breast, boneless, skinless, raw (190 calories per serving)
4 cups Beans & legumes, White, cooked (220 calories per serving)
4 cups Cauliflower rice, frozen (27 calories per serving)
2 cups Leafy green, spinach (4 calories per serving)
4 Tbsp Tomatoes, sun-dried, oil packed (17 calories per serving)
2 cups Alfredo sauce (200 calories per serving)
2 cups Alfredo sauce, dairy-free (140 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)
4 Tbsp Cheese, parmesan, grated (Tbsp) (17 calories per serving)
1 cup Cheese, shredded, dairy-free (90 calories per serving)

Directions

  1. Preheat oven to 375°F.
  2. Dice chicken & chop spinach.
  3. Spray a pan with an oil spray, stir fry chicken & cauliflower rice until chicken has cooked through.
  4. Add chicken, cauliflower rice, sun-dried tomatoes, spinach, Alfredo sauce, & seasonings to an oven-safe pan. Mix all together.
  5. Top with grated Parmesan cheese.
  6. Bake for 20 minutes.
  7. Enjoy!
Recipe Details
View

wednesday

Calories
441
27g
Carbs
40g
Protein
19g
Fat
Fiber
10g
Added Sugar
—g
Swaps

Zucchini Bake

Starch
441 calories (441 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
27g
Carbs
40g
Protein
19g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
4 Zucchini, medium (33 calories per serving)
16 oz Ground turkey, 93% lean, raw (172 calories per serving)
18 oz Tempeh (210 calories per serving)
2 cups Beans & legumes, black beans, cooked (114 calories per serving)
1 cup Cheese, shredded, mozzarella (84 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
4 Tbsp Cheese, parmesan, grated (Tbsp) (17 calories per serving)
2 tsp Avocado oil (tsp) (21 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Spray a pan with an oil spray, stir fry ground turkey until cooked through.
  2. Preheat oven to 400°F.
  3. Slice zucchini into medium chunks.
  4. Mix together zucchini, oil, & seasonings in a baking dish, bake for 20-25 minutes (more time if you’re making more servings).
  5. Top zucchini with ground turkey, beans. cheese, & more seasoning.
  6. Bake for another 10 minutes.
  7. Enjoy!
Recipe Details
View

thursday

Calories
551
38g
Carbs
41g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
Swaps

Pizza Stuffed Peppers

551 calories (551 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
38g
Carbs
41g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
8 Bell pepper, orange, large (100 calories per serving)
2 cups Tomatoes, canned, crushed (25 calories per serving)
1 oz Pepperoni (35 calories per serving)
4 oz Soy pepperoni (Tofurky plant-based pepp’roni) (70 calories per serving)
16 oz Cheese, sliced, mozzarella, full fat/regular (280 calories per serving)
16 oz Cheese, sliced, dairy-free (280 calories per serving)
1⅓ cups Cheese, parmesan, shredded (cups) (111 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
1 tsp Basil, dried (0 calories per serving)
1 tsp Oregano (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 425°F.
  2. Slice peppers in half.
  3. Add pepper halves to a casserole dish.
  4. Layer in crushed tomatoes, cheeses, & pepperoni evenly to the 4 pepper halves.
  5. Top with seasonings.
  6. Optional: Add a few olive slices – track them if you do!
  7. Bake for 25 minutes, & enjoy!
  8. No pepperoni? Use turkey or the vegetarian swap.
Recipe Details
View

friday

Calories
489
12g
Carbs
59g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
Swaps

Cheesesteak Stuffed Peppers

489 calories (489 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
59g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
32 oz Ground beef, 93% lean, raw (340 calories per serving)
6 cups Beans & legumes, kidney beans, cooked (336 calories per serving)
4 Bell pepper, green, medium (27 calories per serving)
2 cups Mushrooms, small, whole or sliced (8 calories per serving)
2 cups Onion, yellow, diced (14 calories per serving)
8 slice Thin sliced provolone (100 calories per serving)
6 Tbsp Pesto, dairy-free (Tbsp) (120 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Preheat oven to 375°F.
  2. Dice onion.
  3. Boil a large pot of water. When water has come to a boil, boil pepper halves (fully submerged) for 3 minutes. Place pepper halves in an oven-safe pan.
  4. Spray a pan with an oil spray. Stir fry onion, mushrooms, ground beef, garlic, & seasonings until all foods have cooked through.
  5. Add those contents to pepper halves, top with cheese.
  6. Bake for 10 minutes, or until cheese has melted.

Recipe Details
View

saturday

Calories
465
16g
Carbs
38g
Protein
28g
Fat
Fiber
5g
Added Sugar
—g
Swaps

Chicken Broccoli Alfredo Bake

465 calories (465 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
16g
Carbs
38g
Protein
28g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz Rotisserie chicken (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
1 cup Alfredo sauce (100 calories per serving)
1 cup Alfredo sauce, dairy-free (70 calories per serving)
4 cups Broccoli, frozen (31 calories per serving)
1 cup Cheese, Mexican, shredded (114 calories per serving)
1 cup Cheese, shredded, dairy-free (90 calories per serving)
3 cups Cauliflower rice, frozen (20 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Note: this recipe works best when making multiple servings at once.
  2. Add frozen broccoli & cauliflower rice to a pan, stir fry on low heat until cooked through.
  3. Preheat oven to 375°F.
  4. Add in broccoli, cauli rice, chicken, spices, & alfredo. Mix.
  5. Top with cheese.
  6. Bake for 15 minutes.
  7. Enjoy!
  8. Note: You can cook up your own chicken instead of using rotisserie if you prefer, & you can use fresh veggies instead of frozen if you prefer.
Recipe Details
View

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Grocery List
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