Cozy Comfort Meal Plan Example
monday
Day Total Calories
Day Total Macros
165g
Carbs
121g
Protein
54g
Fat
Fiber
26g
Added Sugar
5g
breakfast @ 8:00 am
Edit Meal
Stove Top Apples on Cottage Cheese
33g
Carbs
27g
Protein
24g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Apple, medium
– 95 calories
1 Tbsp Coconut oil
– 117 calories
¼ tsp Cinnamon
– 0 calories
¼ tsp Pumpkin seasoning
– 0 calories
¼ tsp Vanilla
– 0 calories
¼ tsp Salt
– 0 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
Directions
- Dice apple.
- Melt your butter in a small pan on the stove top.
- Cook your apple until you see browning, on low heat.
- Top with cinnamon, pumpkin pie spice, vanilla, and salt, and mix together.
- Eat on top of cottage cheese (or yogurt if you prefer).
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, kidney beans, cooked
– 168 calories
1 Potato, Russet, medium, 5 inches
– 160 calories
½ Avocado, small
– 117 calories
2 Tbsp Barbeque sauce, unsweetened
– 15 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice chicken intro small pieces.
- Spray a baking sheet with avocado oil.
- Place potato on baking sheet, bake for 45 mins.
- When there’s 15 mins left, add chicken pieces to the baking sheet.
- Slice potato in half & make sure it’s cooked through (if not, bake for a few more minutes).
- Mix chicken with bbq sauce, salt & pepper.
- Top potato with bbq chicken & cheese.
- Bake for another 5 minutes, or until cheese has melted.
- Quickest version: 1) Poke a few holes in potato with a fork, microwave for 7 minutes, 2) Stir fry sliced chicken with an oil spray on the stove top before mixing with bbq sauce and seasonings.
- Enjoy!
snack
Edit Meal
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
1 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp)
– 80 calories
1 Tbsp Chocolate chips, no sugar added (Tbsp)
– 80 calories
Directions
- Add chocolate chips and peanut butter into a small microwave-safe bowl.
- Microwave in 20-second intervals, stirring, until smooth.
- Dip fruit into chocolate pb mixture.
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 Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- 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
1596
166g
Carbs
122g
Protein
54g
Fat
Fiber
26g
Added Sugar
5g
Stove Top Apples on Cottage Cheese
33g
Carbs
27g
Protein
24g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Apple, medium
– 95 calories
1 Tbsp Coconut oil
– 117 calories
¼ tsp Cinnamon
– 0 calories
¼ tsp Pumpkin seasoning
– 0 calories
¼ tsp Vanilla
– 0 calories
¼ tsp Salt
– 0 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
Directions
- Dice apple.
- Melt your butter in a small pan on the stove top.
- Cook your apple until you see browning, on low heat.
- Top with cinnamon, pumpkin pie spice, vanilla, and salt, and mix together.
- Eat on top of cottage cheese (or yogurt if you prefer).
Ingredients
¾ cup Beans & legumes, kidney beans, cooked
– 168 calories
1 Potato, Russet, medium, 5 inches
– 160 calories
½ Avocado, small
– 117 calories
2 Tbsp Barbeque sauce, unsweetened
– 15 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice chicken intro small pieces.
- Spray a baking sheet with avocado oil.
- Place potato on baking sheet, bake for 45 mins.
- When there’s 15 mins left, add chicken pieces to the baking sheet.
- Slice potato in half & make sure it’s cooked through (if not, bake for a few more minutes).
- Mix chicken with bbq sauce, salt & pepper.
- Top potato with bbq chicken & cheese.
- Bake for another 5 minutes, or until cheese has melted.
- Quickest version: 1) Poke a few holes in potato with a fork, microwave for 7 minutes, 2) Stir fry sliced chicken with an oil spray on the stove top before mixing with bbq sauce and seasonings.
- Enjoy!
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
1 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp)
– 80 calories
1 Tbsp Chocolate chips, no sugar added (Tbsp)
– 80 calories
Directions
- Add chocolate chips and peanut butter into a small microwave-safe bowl.
- Microwave in 20-second intervals, stirring, until smooth.
- Dip fruit into chocolate pb mixture.
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 Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- 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
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