Rachel’s Go-To Meals

Back
Join Best Body
monday
Day Total Calories
905
0
(905 calories remainingover target)
Day Total Macros
14g
Carbs
75g
Protein
60g
Fat
Fiber
7g
Added Sugar
3g
lunch @ 12:30 pm
Edit Meal
Swaps
Screenshot

Salmon Pickle & Sauerkraut Salad

284 calories (284 calories per serving)
5g
Carbs
37g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Canned salmon – 219 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories
8 oz Canned salmon – 292 calories
2 oz Pickles, chip-cut – 0 calories
6 Tbsp Sauerkraut – 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning) – 50 calories
¼ tsp Salt – 0 calories

Directions

  1. Drain salmon.
  2. Quarter pickle slices.
  3. Mix all ingredients together, enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
View
dinner @ 7:30 pm
Edit Meal
Swaps
A bowl with a burger patty, cabbage, and pickled onion.

Burger Patties & Fermented Veggies

621 calories (621 calories per serving)
9g
Carbs
38g
Protein
46g
Fat
Fiber
2g
Added Sugar
3g
ViewHide meal Details

Ingredients

2 Burger patty, beef (fresh or frozen) – 580 calories
3¼ Veggie burger (black bean & quinoa), patty – 585 calories
2 oz Pickles, chip-cut – 0 calories
4 Tbsp Sauerkraut – 10 calories
2 oz Pickled onions – 16 calories
2 oz Pickled onions, no sugar added – 20 calories
1 Tbsp Mustard, grey poupon – 15 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Cook burgers on low-medium heat for at least 10 minutes, flipping over midway through, or until burgers have cooked through.
  3. Arrange all foods on a plate, top burgers with mustard, salt & pepper, and enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian No Sugar Added
View
Add Recipe
tuesday
Day Total Calories
811
0
(811 calories remainingover target)
Day Total Macros
34g
Carbs
120g
Protein
20g
Fat
Fiber
15g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
Screenshot

Balsamic Tuna Salad

359 calories (359 calories per serving)
24g
Carbs
62g
Protein
2g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Tuna, canned in water, drained – 240 calories
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 241 calories
1 Bell pepper, green, medium – 27 calories
1½ cups Broccoli – 36 calories
1 tsp Salt – 0 calories
4 Tbsp Balsamic vinegar – 56 calories

Directions

  1. Dice broccoli & green bell peppers.
  2. Drain tuna.
  3. Mix all ingredients together.
  4. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
dinner @ 7:30 pm
Edit Meal
Swaps
A bowl with chicken, sauerkraut, and roasted broccoli.

Chicken Thighs & Broccoli

452 calories (452 calories per serving)
10g
Carbs
58g
Protein
18g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

12 oz Chicken thigh, boneless, skinless, raw – 380 calories
16 oz Tofu, extra firm – 380 calories
2 cups Broccoli, frozen – 62 calories
4 Tbsp Sauerkraut – 10 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Fill a pot with water & chicken thighs, so chicken is covered with water.
  2. Bring to a boil, & boil for 10 minutes, or until chicken has cooked through.
  3. Spray a pan with an oil spray, stir fry broccoli until cooked through.
  4. Arrange foods on a plate, chicken & broccoli with garlic salt.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
wednesday
Day Total Calories
429
0
(429 calories remainingover target)
Day Total Macros
16g
Carbs
45g
Protein
19g
Fat
Fiber
6g
Added Sugar
3g
lunch @ 12:30 pm
Edit Meal
Swaps
White plate with a folded veggie omelet.

Veggie Omelet

163 calories (163 calories per serving)
4g
Carbs
13g
Protein
10g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
½ Bell pepper, red, medium – 19 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Chop (dice) bell pepper into very small pieces.
  2. Spray a pan with an oil spray.
  3. Stir fry bell pepper ~3 minutes, until softened.
  4. While pepper is cooking, crack eggs into a bowl. Whisk with a fork.
  5. Remove pepper from pan. Respray it with an oil spray.
  6. Add in eggs, let eggs cook almost all the way through.
  7. Add in veg to one side & flip over the omelet’s other side, cook through, then remove from heat.
  8. No time to cook an omelet? Have 2 hard boiled eggs instead.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Higher Protein
View
dinner @ 7:30 pm
Edit Meal
Swaps
A bowl with salmon, rice, and pickled onion.

Salmon with Cauli Rice

266 calories (266 calories per serving)
12g
Carbs
32g
Protein
9g
Fat
Fiber
4g
Added Sugar
3g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 calories
1½ cups Cauliflower rice, frozen – 40 calories
2 oz Pickled onions – 16 calories
2 oz Pickled onions, no sugar added – 20 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 Tbsp Soy sauce (Tbsp) – 10 calories

Directions

  1. Preheat oven to 400°F.
  2. Spray a pan with an oil spray.
  3. Stir fry cauliflower rice until cooked through (Note: I’m using a cauliflower rice/veggie blend which is why the cauli rice in the picture is colorful, but for simplicity sake this recipe just has cauliflower rice). Then top with salt, pepper, & soy sauce.
  4. Line a small baking sheet with parchment paper, add on salmon, bake for 15 minutes or until salmon has cooked through. Top salmon with more salt & pepper.
  5. Arrange all foods on a plate, enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian No Sugar Added
View
Add Recipe
Add Day

lunch

dinner

monday

Calories
905
14g
Carbs
75g
Protein
60g
Fat
Fiber
7g
Added Sugar
3g
Swaps
Screenshot

Salmon Pickle & Sauerkraut Salad

284 calories (284 calories per serving)
5g
Carbs
37g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Canned salmon – 219 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories
8 oz Canned salmon – 292 calories
2 oz Pickles, chip-cut – 0 calories
6 Tbsp Sauerkraut – 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning) – 50 calories
¼ tsp Salt – 0 calories

Directions

  1. Drain salmon.
  2. Quarter pickle slices.
  3. Mix all ingredients together, enjoy!
Recipe Details
View
Swaps
A bowl with a burger patty, cabbage, and pickled onion.

Burger Patties & Fermented Veggies

621 calories (621 calories per serving)
9g
Carbs
38g
Protein
46g
Fat
Fiber
2g
Added Sugar
3g
ViewHide meal Details

Ingredients

2 Burger patty, beef (fresh or frozen) – 580 calories
3¼ Veggie burger (black bean & quinoa), patty – 585 calories
2 oz Pickles, chip-cut – 0 calories
4 Tbsp Sauerkraut – 10 calories
2 oz Pickled onions – 16 calories
2 oz Pickled onions, no sugar added – 20 calories
1 Tbsp Mustard, grey poupon – 15 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Cook burgers on low-medium heat for at least 10 minutes, flipping over midway through, or until burgers have cooked through.
  3. Arrange all foods on a plate, top burgers with mustard, salt & pepper, and enjoy!
Recipe Details
View

tuesday

Calories
811
34g
Carbs
120g
Protein
20g
Fat
Fiber
15g
Added Sugar
0g
Swaps
Screenshot

Balsamic Tuna Salad

359 calories (359 calories per serving)
24g
Carbs
62g
Protein
2g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Tuna, canned in water, drained – 240 calories
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 241 calories
1 Bell pepper, green, medium – 27 calories
1½ cups Broccoli – 36 calories
1 tsp Salt – 0 calories
4 Tbsp Balsamic vinegar – 56 calories

Directions

  1. Dice broccoli & green bell peppers.
  2. Drain tuna.
  3. Mix all ingredients together.
  4. Enjoy!
Recipe Details
View
Swaps
A bowl with chicken, sauerkraut, and roasted broccoli.

Chicken Thighs & Broccoli

452 calories (452 calories per serving)
10g
Carbs
58g
Protein
18g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

12 oz Chicken thigh, boneless, skinless, raw – 380 calories
16 oz Tofu, extra firm – 380 calories
2 cups Broccoli, frozen – 62 calories
4 Tbsp Sauerkraut – 10 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Fill a pot with water & chicken thighs, so chicken is covered with water.
  2. Bring to a boil, & boil for 10 minutes, or until chicken has cooked through.
  3. Spray a pan with an oil spray, stir fry broccoli until cooked through.
  4. Arrange foods on a plate, chicken & broccoli with garlic salt.
  5. Enjoy!
Recipe Details
View

wednesday

Calories
429
16g
Carbs
45g
Protein
19g
Fat
Fiber
6g
Added Sugar
3g
Swaps
White plate with a folded veggie omelet.

Veggie Omelet

163 calories (163 calories per serving)
4g
Carbs
13g
Protein
10g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
½ Bell pepper, red, medium – 19 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Chop (dice) bell pepper into very small pieces.
  2. Spray a pan with an oil spray.
  3. Stir fry bell pepper ~3 minutes, until softened.
  4. While pepper is cooking, crack eggs into a bowl. Whisk with a fork.
  5. Remove pepper from pan. Respray it with an oil spray.
  6. Add in eggs, let eggs cook almost all the way through.
  7. Add in veg to one side & flip over the omelet’s other side, cook through, then remove from heat.
  8. No time to cook an omelet? Have 2 hard boiled eggs instead.
Recipe Details
View
Swaps
A bowl with salmon, rice, and pickled onion.

Salmon with Cauli Rice

266 calories (266 calories per serving)
12g
Carbs
32g
Protein
9g
Fat
Fiber
4g
Added Sugar
3g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 calories
1½ cups Cauliflower rice, frozen – 40 calories
2 oz Pickled onions – 16 calories
2 oz Pickled onions, no sugar added – 20 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 Tbsp Soy sauce (Tbsp) – 10 calories

Directions

  1. Preheat oven to 400°F.
  2. Spray a pan with an oil spray.
  3. Stir fry cauliflower rice until cooked through (Note: I’m using a cauliflower rice/veggie blend which is why the cauli rice in the picture is colorful, but for simplicity sake this recipe just has cauliflower rice). Then top with salt, pepper, & soy sauce.
  4. Line a small baking sheet with parchment paper, add on salmon, bake for 15 minutes or until salmon has cooked through. Top salmon with more salt & pepper.
  5. Arrange all foods on a plate, enjoy!
Recipe Details
View

thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Frozen
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
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.