Cozy Comfort Meal Plan Example
monday
Day Total Calories
Day Total Macros
163g
Carbs
114g
Protein
52g
Fat
Fiber
26g
Added Sugar
5g
breakfast @ 8:00 am
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Stove Top Apples on Cottage Cheese
31g
Carbs
20g
Protein
22g
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-dry Salt
– 0 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
Directions
Swap regular yogurt for a dairy-free version and butter for coconut oil.
- 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
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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-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap ground turkey for beans. Drain and rinse the beans, no need to bake them.
Swap cheese for diced avocado (no need to heat the avocado).
- Preheat oven to 400F
- 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 and 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
Directions
Swap chocolate chips for dairy-free version.
- 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-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
1551
164g
Carbs
116g
Protein
53g
Fat
Fiber
26g
Added Sugar
5g
Stove Top Apples on Cottage Cheese
31g
Carbs
20g
Protein
22g
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-dry Salt
– 0 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
Directions
Swap regular yogurt for a dairy-free version and butter for coconut oil.
- 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-dry Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap ground turkey for beans. Drain and rinse the beans, no need to bake them.
Swap cheese for diced avocado (no need to heat the avocado).
- Preheat oven to 400F
- 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 and 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
Directions
Swap chocolate chips for dairy-free version.
- 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-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
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