Viral Casseroles

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monday
Day Total Calories
530
0
(530 calories remainingover target)
Day Total Macros
14g
Carbs
40g
Protein
35g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
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Quick Cheesy Protein Casserole

530 calories (530 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
14g
Carbs
40g
Protein
35g
Fat
Fiber
4g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
16 oz Ground beef, 93% lean, raw 170 calories per serving
2 cups Beans & legumes, kidney beans, cooked 112 calories per serving
6 cups Broccoli, frozen 47 calories per serving
1 cup Cheese, Mexican, shredded 114 calories per serving
2.64 Avocado, small 154 calories per serving
2 cups Alfredo sauce 200 calories per serving
2 cups Alfredo sauce, dairy-free 140 calories per serving
½ tsp-dry Garlic salt 0 calories per serving

Directions

Swap beef for kidney beans in Step 4. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
Swap cheese for diced avocado and regular alfredo sauce for a dairy-free version
  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, mix everything so it’s combined.
  6. Top with cheese.
  7. Bake for 15 minutes.
Recipe Details
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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
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Dairy Swap
Veg Swap

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-dry Italian seasoning 0 calories per serving
½ tsp-dry 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

Swap chicken for white beans in Step 3.
Swap parmesan and regular alfredo sauce for a dairy-free versions.
  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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Change to Vegetarian
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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
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Zucchini Bake

Starch
440 calories (440 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
26g
Carbs
40g
Protein
18g
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-dry Avocado oil (tsp) 21 calories per serving
½ tsp-dry Italian seasoning 0 calories per serving
½ tsp-dry Red pepper flakes 0 calories per serving
½ tsp-dry Garlic salt 0 calories per serving

Directions

Swap ground turkey for tempeh in Step 1. Slice the tempeh into thin strips or cubes, then steam or marinate (optional for added flavor). Cook with the other ingredients as directed in the recipe.
Swap regular cheese for dairy-free version.
  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
Change to Vegetarian
Back to Omnivore
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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
Dairy Swap
Veg Swap

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-dry Oregano 0 calories per serving
½ tsp-dry Garlic salt 0 calories per serving

Directions

Swap pepperoni for a vegetarian pepperoni.
Swap regular cheese for dairy-free versions.
  1. Preheat oven to 425 degrees F.
  2. Slice peppers in halves.
  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 dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
Recipe Details
Change Meal
Change Portions
Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
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Add Meal
friday
Day Total Calories
502
0
(502 calories remainingover target)
Day Total Macros
14g
Carbs
59g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Cheesesteak Stuffed Peppers

502 calories (502 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
14g
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 Onion, yellow 28 calories per serving
8 slice Thin sliced provolone 100 calories per serving
6 Tbsp Pesto, dairy-free (Tbsp) 120 calories per serving
4 tsp-dry Garlic, minced (tsp) 0 calories per serving
½ tsp-dry Garlic salt 0 calories per serving
½ tsp-dry Red pepper flakes 0 calories per serving

Directions

Swap beef for kidney beans in Step 4. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
Swap provolone for dairy-free pesto. Add the dairy-free pesto to your stir fry in Step 4.
  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, a& 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
Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
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Add Meal
Add Day

dinner

monday

Calories
531
14g
Carbs
40g
Protein
35g
Fat
Fiber
5g
Added Sugar
—g
Dairy Swap
Veg Swap

Quick Cheesy Protein Casserole

530 calories (530 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
14g
Carbs
40g
Protein
35g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz Ground beef, 93% lean, raw 170 calories per serving
2 cups Beans & legumes, kidney beans, cooked 112 calories per serving
6 cups Broccoli, frozen 47 calories per serving
1 cup Cheese, Mexican, shredded 114 calories per serving
2.64 Avocado, small 154 calories per serving
2 cups Alfredo sauce 200 calories per serving
2 cups Alfredo sauce, dairy-free 140 calories per serving
½ tsp-dry Garlic salt 0 calories per serving

Directions

Swap beef for kidney beans in Step 4. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
Swap cheese for diced avocado and regular alfredo sauce for a dairy-free version
  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, 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
Dairy Swap
Veg Swap

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-dry Italian seasoning 0 calories per serving
½ tsp-dry 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

Swap chicken for white beans in Step 3.
Swap parmesan and regular alfredo sauce for a dairy-free versions.
  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
Dairy Swap
Veg Swap

Zucchini Bake

Starch
440 calories (440 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
26g
Carbs
40g
Protein
18g
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-dry Avocado oil (tsp) 21 calories per serving
½ tsp-dry Italian seasoning 0 calories per serving
½ tsp-dry Red pepper flakes 0 calories per serving
½ tsp-dry Garlic salt 0 calories per serving

Directions

Swap ground turkey for tempeh in Step 1. Slice the tempeh into thin strips or cubes, then steam or marinate (optional for added flavor). Cook with the other ingredients as directed in the recipe.
Swap regular cheese for dairy-free version.
  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
Dairy Swap
Veg Swap

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-dry Oregano 0 calories per serving
½ tsp-dry Garlic salt 0 calories per serving

Directions

Swap pepperoni for a vegetarian pepperoni.
Swap regular cheese for dairy-free versions.
  1. Preheat oven to 425 degrees F.
  2. Slice peppers in halves.
  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 dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
Recipe Details
View

friday

Calories
502
15g
Carbs
59g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
Dairy Swap
Veg Swap

Cheesesteak Stuffed Peppers

502 calories (502 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
14g
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 Onion, yellow 28 calories per serving
8 slice Thin sliced provolone 100 calories per serving
6 Tbsp Pesto, dairy-free (Tbsp) 120 calories per serving
4 tsp-dry Garlic, minced (tsp) 0 calories per serving
½ tsp-dry Garlic salt 0 calories per serving
½ tsp-dry Red pepper flakes 0 calories per serving

Directions

Swap beef for kidney beans in Step 4. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
Swap provolone for dairy-free pesto. Add the dairy-free pesto to your stir fry in Step 4.
  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, a& 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
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
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