Appetizers

Back
Join Best Body
monday
Day Total Calories
167
0
(167 calories remainingover target)
Day Total Macros
18g
Carbs
7g
Protein
8g
Fat
Fiber
5g
Added Sugar
—g
snack
Edit Meal
Dairy Swap

Hummus Wreath

Starch
197 calories (197 calories per serving) Portions for Me: 1 Portions for Family: 11 (only impacts ingredients and grocery list)
21g
Carbs
9g
Protein
9g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 cups Hummus 130 calories per serving
1½ cups Tomatoes, grape 4 calories per serving
12 Tbsp Parsley, fresh 0 calories per serving
12 Tbsp Feta (Tbsp) 25 calories per serving
4 cups Cheese, shredded, dairy-free 120 calories per serving
3 Cucumber, medium 11 calories per serving
3 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving 28 calories per serving

Directions

Swap cheese for more hummus.
  1. Note: This is meant to be an appetizer, where you’re making multiple servings at once. The ingredients are for 1 serving. To make a whole plate of this appetizer, e.g. make 12 total servings.
  2. Place a small bowl in the center of a serving plate.
  3. Spread hummus around the serving plate (avoiding the bowl in the center).
  4. Halve tomatoes, slice parsley, slice cucumber into coin shapes.
  5. Top hummus with tomatoes, parsley, & feta.
  6. Remove bowl.
  7. Fill bowl space with cucumber & pretzels (or crackers).
  8. Enjoy!
Recipe Details
Change Meal
Change Portions
Change to Dairy-Free
Back to Omnivore
View
Add Meal
tuesday
Day Total Calories
316
0
(316 calories remainingover target)
Day Total Macros
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
—g
snack
Edit Meal
Dairy Swap
Veg Swap

Bacon Wrapped Dates

Fruit
316 calories (316 calories per serving) Portions for Me: 1 Portions for Family: 11 (only impacts ingredients and grocery list)
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 Dates 120 calories per serving
3 cups Ricotta cheese, part-skim 108 calories per serving
3 cups Ricotta cheese, dairy-free 108 calories per serving
24 Uncured bacon, slice 88 calories per serving
48 slice Soy bacon, slice 80 calories per serving

Directions

Swap uncured bacon for soy bacon in Step 3. Wrap the soy bacon around the stuffed dates and bake as directed until crispy.
Swap ricotta for dairy-free version.
  1. Slice dates in halves, & cut raw bacon strips in halves.
  2. Add a small amount of ricotta to date halves.
  3. Wrap with bacon & bake for 15-20 minutes at 400°F.
  4. No ricotta? Use feta (regular).
Recipe Details
Change Meal
Change Portions
Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
wednesday
Day Total Calories
191
0
(191 calories remainingover target)
Day Total Macros
11g
Carbs
15g
Protein
10g
Fat
Fiber
3g
Added Sugar
—g
snack
Edit Meal
Dairy Swap

Zucchini Pizza Bites

191 calories (191 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
11g
Carbs
15g
Protein
10g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Zucchini, medium 33 calories per serving
1 cup Tomatoes, canned, crushed 13 calories per serving
1⅓ cups Cheese, shredded, mozzarella 112 calories per serving
1⅓ cups Cheese, shredded, dairy-free 120 calories per serving
8 Tbsp Cheese, Parmesan, grated (Tbsp) 34 calories per serving
½ tsp Italian seasoning 0 calories per serving
½ tsp Garlic salt 0 calories per serving
½ tsp Red pepper flakes 0 calories per serving

Directions

Swap cheeses for dairy-free version.
  1. Preheat oven to 350°F.
  2. Slice zucchini into coin shapes.
  3. Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
  4. Bake zucchini pizza bites for 10 minutes.
Recipe Details
Change Meal
Change Portions
Change to Dairy-Free
Back to Omnivore
View
Add Meal
thursday
Day Total Calories
362
0
(362 calories remainingover target)
Day Total Macros
5g
Carbs
20g
Protein
27g
Fat
Fiber
—g
Added Sugar
—g
snack
Edit Meal
Dairy Swap
Veg Swap

Jalapeño Poppers

362 calories (362 calories per serving) Portions for Me: 1 Portions for Family: 5 (only impacts ingredients and grocery list)
5g
Carbs
20g
Protein
27g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
12 Uncured bacon, slice 88 calories per serving
24 slice Soy bacon, slice 80 calories per serving
12 Tbsp Cream cheese, whipped (Tbsp) 66 calories per serving
12 Tbsp Cream cheese, dairy-free (Tbsp) 70 calories per serving
1½ cups Cheese, shredded, cheddar 114 calories per serving
3 cups Cheese, shredded, dairy-free 180 calories per serving
1½ cups Cheese, shredded, mozzarella 84 calories per serving
3 cups Cheese, shredded, dairy-free 180 calories per serving
12 Jalapeno peppers (whole) 10 calories per serving

Directions

Swap bacon for soy bacon, cooking it to package instructions.
Swap cream cheese, parmesan cheese, & mozzarella cheese for dairy-free versions.
  1. This recipe works best when making 2-3 servings.
  2. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  3. In a small bowl, stir/mash together the cream cheese and shredded cheeses (microwave the cream cheese for a few seconds first).
  4. Fill the jalapeno halves with mixture and wrap each with ½ strip bacon. Place onto baking sheet.
  5. Bake for 15-20 minutes.
Recipe Details
Change Meal
Change Portions
Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
Add Day

snack

monday

Calories
197
21g
Carbs
9g
Protein
10g
Fat
Fiber
6g
Added Sugar
—g
Dairy Swap

Hummus Wreath

Starch
197 calories (197 calories per serving) Portions for Me: 1 Portions for Family: 11 (only impacts ingredients and grocery list)
21g
Carbs
9g
Protein
9g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details
12

Ingredients

Note: includes all selected portions
4 cups Hummus 130 calories per serving
1½ cups Tomatoes, grape 4 calories per serving
12 Tbsp Parsley, fresh 0 calories per serving
12 Tbsp Feta (Tbsp) 25 calories per serving
4 cups Cheese, shredded, dairy-free 120 calories per serving
3 Cucumber, medium 11 calories per serving
3 oz Serving of pretzels, whole wheat or sourdough, 110 calories per serving 28 calories per serving

Directions

Swap cheese for more hummus.
  1. Note: This is meant to be an appetizer, where you’re making multiple servings at once. The ingredients are for 1 serving. To make a whole plate of this appetizer, e.g. make 12 total servings.
  2. Place a small bowl in the center of a serving plate.
  3. Spread hummus around the serving plate (avoiding the bowl in the center).
  4. Halve tomatoes, slice parsley, slice cucumber into coin shapes.
  5. Top hummus with tomatoes, parsley, & feta.
  6. Remove bowl.
  7. Fill bowl space with cucumber & pretzels (or crackers).
  8. Enjoy!
Recipe Details
View

tuesday

Calories
316
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
—g
Dairy Swap
Veg Swap

Bacon Wrapped Dates

Fruit
316 calories (316 calories per serving) Portions for Me: 1 Portions for Family: 11 (only impacts ingredients and grocery list)
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
12

Ingredients

Note: includes all selected portions
24 Dates 120 calories per serving
3 cups Ricotta cheese, part-skim 108 calories per serving
3 cups Ricotta cheese, dairy-free 108 calories per serving
24 Uncured bacon, slice 88 calories per serving
48 slice Soy bacon, slice 80 calories per serving

Directions

Swap uncured bacon for soy bacon in Step 3. Wrap the soy bacon around the stuffed dates and bake as directed until crispy.
Swap ricotta for dairy-free version.
  1. Slice dates in halves, & cut raw bacon strips in halves.
  2. Add a small amount of ricotta to date halves.
  3. Wrap with bacon & bake for 15-20 minutes at 400°F.
  4. No ricotta? Use feta (regular).
Recipe Details
View

wednesday

Calories
192
12g
Carbs
15g
Protein
10g
Fat
Fiber
3g
Added Sugar
—g
Dairy Swap

Zucchini Pizza Bites

191 calories (191 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
11g
Carbs
15g
Protein
10g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
4 Zucchini, medium 33 calories per serving
1 cup Tomatoes, canned, crushed 13 calories per serving
1⅓ cups Cheese, shredded, mozzarella 112 calories per serving
1⅓ cups Cheese, shredded, dairy-free 120 calories per serving
8 Tbsp Cheese, Parmesan, grated (Tbsp) 34 calories per serving
½ tsp Italian seasoning 0 calories per serving
½ tsp Garlic salt 0 calories per serving
½ tsp Red pepper flakes 0 calories per serving

Directions

Swap cheeses for dairy-free version.
  1. Preheat oven to 350°F.
  2. Slice zucchini into coin shapes.
  3. Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
  4. Bake zucchini pizza bites for 10 minutes.
Recipe Details
View

thursday

Calories
362
6g
Carbs
21g
Protein
27g
Fat
Fiber
—g
Added Sugar
—g
Dairy Swap
Veg Swap

Jalapeño Poppers

362 calories (362 calories per serving) Portions for Me: 1 Portions for Family: 5 (only impacts ingredients and grocery list)
5g
Carbs
20g
Protein
27g
Fat
Fiber
—g
Added Sugar
—g
ViewHide meal Details
6

Ingredients

Note: includes all selected portions
12 Uncured bacon, slice 88 calories per serving
24 slice Soy bacon, slice 80 calories per serving
12 Tbsp Cream cheese, whipped (Tbsp) 66 calories per serving
12 Tbsp Cream cheese, dairy-free (Tbsp) 70 calories per serving
1½ cups Cheese, shredded, cheddar 114 calories per serving
3 cups Cheese, shredded, dairy-free 180 calories per serving
1½ cups Cheese, shredded, mozzarella 84 calories per serving
3 cups Cheese, shredded, dairy-free 180 calories per serving
12 Jalapeno peppers (whole) 10 calories per serving

Directions

Swap bacon for soy bacon, cooking it to package instructions.
Swap cream cheese, parmesan cheese, & mozzarella cheese for dairy-free versions.
  1. This recipe works best when making 2-3 servings.
  2. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  3. In a small bowl, stir/mash together the cream cheese and shredded cheeses (microwave the cream cheese for a few seconds first).
  4. Fill the jalapeno halves with mixture and wrap each with ½ strip bacon. Place onto baking sheet.
  5. Bake for 15-20 minutes.
Recipe Details
View

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
Grocery List
Note: list includes all portions (including family portions) multiplied by the number of days that meal is selected
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

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.
Copyright © 2026 CollegeNutritionist.com and Rachel Paul Nutrition LLC. All rights reserved. College Nutritionist (Rachel Paul Nutrition LLC) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. College Nutritionist and Rachel Paul Nutrition LLC are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. I present testimonials and insights about other people’s experiences with my website for purposes of illustration only. The testimonials, examples, and photos used are of actual clients. They are not intended to represent or guarantee that current or future clients will achieve the same or similar results; rather, these testimonials represent what is possible for illustrative purposes only. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.