Example Day

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monday
Day Total Calories
1450
0
(1450 calories remainingover target)
Day Total Macros
117g
Carbs
117g
Protein
58g
Fat
Fiber
21g
Added Sugar
8g
breakfast @ 8:00 am
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3 Scrambled Eggs with Strawberries

Fruit
307 calories (307 calories per serving)
13g
Carbs
19g
Protein
20g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large – 216 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Salt – 0 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. Slice strawberries.
  2. Add avocado oil to a pan.
  3. Crack in eggs, scramble to your liking, top with salt.
  4. Arrange foods on a plate, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Higher Protein
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lunch @ 12:30 pm
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Chicken, Veg, & Guac Plate

Starch
560 calories (560 calories per serving)
52g
Carbs
30g
Protein
27g
Fat
Fiber
6g
Added Sugar
8g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
8 oz Tofu, extra firm – 190 calories
1 Bell pepper, yellow, large – 50 calories
1 Guacamole, single-serving packet – 100 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
1 Chocolate, 100 calories – 100 calories
1 Chocolate, 100 calories, no sugar added – 100 calories

Directions

  1. Arrange all foods on a plate, enjoy!
  2. Note 1: if you want to cook your own chicken from raw instead of using rotisserie – that’s completely fine!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
No Sugar Added
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snack
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Turkey with Carrots & Easy Ranch Dip

212 calories (212 calories per serving)
14g
Carbs
35g
Protein
2g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
1 cup Carrots, baby – 45 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
¼ Yogurt, plain, 2%, dairy-free, from tub – 38 calories
½ tsp Ranch seasoning – 4 calories

Directions

  1. Mix together yogurt & ranch seasoning.
  2. Slice pepper.
  3. Arrange foods on a plate, enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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dinner @ 7:30 pm
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Salmon, Broccolini, & Potato

Starch
372 calories (372 calories per serving)
38g
Carbs
34g
Protein
9g
Fat
Fiber
8g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Potato, sweet, medium, 5 inches – 112 calories
2 cups Broccolini – 60 calories
4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Poke potatoes with a fork on top & bottom.
  3. Spray a sheet pan with an oil spray.
  4. Add potatoes to the sheet pan, bake for 25 minutes.
  5. Take pan out of the oven, add on salmon & broccolini (season both with garlic salt), bake for another 20 minutes.
  6. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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breakfast

lunch

snack

dinner

monday

Calories
1451
117g
Carbs
118g
Protein
58g
Fat
Fiber
21g
Added Sugar
8g
Swaps

3 Scrambled Eggs with Strawberries

Fruit
307 calories (307 calories per serving)
13g
Carbs
19g
Protein
20g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large – 216 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Salt – 0 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. Slice strawberries.
  2. Add avocado oil to a pan.
  3. Crack in eggs, scramble to your liking, top with salt.
  4. Arrange foods on a plate, enjoy!
Recipe Details
View
Swaps

Chicken, Veg, & Guac Plate

Starch
560 calories (560 calories per serving)
52g
Carbs
30g
Protein
27g
Fat
Fiber
6g
Added Sugar
8g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
8 oz Tofu, extra firm – 190 calories
1 Bell pepper, yellow, large – 50 calories
1 Guacamole, single-serving packet – 100 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
1 Chocolate, 100 calories – 100 calories
1 Chocolate, 100 calories, no sugar added – 100 calories

Directions

  1. Arrange all foods on a plate, enjoy!
  2. Note 1: if you want to cook your own chicken from raw instead of using rotisserie – that’s completely fine!
Recipe Details
View
Swaps

Turkey with Carrots & Easy Ranch Dip

212 calories (212 calories per serving)
14g
Carbs
35g
Protein
2g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
1 cup Carrots, baby – 45 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
¼ Yogurt, plain, 2%, dairy-free, from tub – 38 calories
½ tsp Ranch seasoning – 4 calories

Directions

  1. Mix together yogurt & ranch seasoning.
  2. Slice pepper.
  3. Arrange foods on a plate, enjoy!
Recipe Details
View
Swaps

Salmon, Broccolini, & Potato

Starch
372 calories (372 calories per serving)
38g
Carbs
34g
Protein
9g
Fat
Fiber
8g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Potato, sweet, medium, 5 inches – 112 calories
2 cups Broccolini – 60 calories
4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Poke potatoes with a fork on top & bottom.
  3. Spray a sheet pan with an oil spray.
  4. Add potatoes to the sheet pan, bake for 25 minutes.
  5. Take pan out of the oven, add on salmon & broccolini (season both with garlic salt), bake for another 20 minutes.
  6. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
View

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
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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