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monday
Day Total Calories
326
0
(326 calories remainingover target)
Day Total Macros
11g
Carbs
39g
Protein
14g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
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Flank Steak Sheet Pan

326 calories (326 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
40g
Protein
14g
Fat
Fiber
4g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
24 oz Flank steak, raw (230 calories per serving)
24 oz Tempeh (280 calories per serving)
2 cups Asparagus spears, chopped (14 calories per serving)
2 Bell pepper, yellow, large (25 calories per serving)
2 Zucchini, medium (17 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop hard ends off of asparagus, then chop in half.
  3. Chop yellow bell pepper & zucchini into medium chunks.
  4. Mix vegetables with oil & seasonings.
  5. On your sheet pan: place steak & veggies in single layer.
  6. Bake for 20 minutes – make sure steak gets to 145°F.
  7. Enjoy!
Recipe Details
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tuesday
Day Total Calories
339
0
(339 calories remainingover target)
Day Total Macros
8g
Carbs
41g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
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Meatball Sheet Pan

340 calories (340 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
8g
Carbs
42g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
21 oz Meatballs, meat-free (263 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
2 Zucchini, medium (17 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop hard ends off of asparagus, then chop in half.
  3. Chop yellow bell pepper & zucchini into medium chunks.
  4. Mix meat with seasonings, roll into balls. 1 serving of meat = 9 small meatballs.
  5. Mix vegetables with oil & more seasonings.
  6. On your sheet pan: place meatballs & veggies in single layer.
  7. Bake for 20 minutes – make sure meatballs get to 145°F.
  8. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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wednesday
Day Total Calories
404
0
(404 calories remainingover target)
Day Total Macros
13g
Carbs
46g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
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Easy Salmon Sheet Pan

404 calories (404 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
14g
Carbs
47g
Protein
19g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Salmon fillet, raw (300 calories per serving)
48 oz Tofu, extra firm (285 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
2 Bell pepper, yellow, large (25 calories per serving)
2 Lemon, whole (11 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop hard ends off of asparagus, then chop in half.
  3. Chop yellow bell pepper into medium chunks.
  4. Slice lemon into large coin shapes.
  5. Mix asparagus and pepper with oil & seasonings.
  6. On your sheet pan: place salmon filets on lemon slices, also add asparagus & bell pepper.
  7. Bake for 25 minutes.
  8. Make sure your salmon has completely cooked through.
  9. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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thursday
Day Total Calories
511
0
(511 calories remainingover target)
Day Total Macros
9g
Carbs
55g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Chicken Thigh Sheet Pan

512 calories (512 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
9g
Carbs
55g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
48 oz Chicken thigh, boneless, skinless, raw (380 calories per serving)
64 oz Tofu, extra firm (380 calories per serving)
6 Zucchini, medium (50 calories per serving)
2 Tbsp + 2 tsp Avocado oil (tsp) (82 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

  1. Preheat oven to 400°F.
  2. Chop zucchini into medium pieces.
  3. Optional: Pound chicken thighs with a meat tenderizer so they’ll cook through faster.
  4. Mix zucchini & chicken with oil & seasonings.
  5. Add all foods to a sheet pan – make sure chicken thighs are completely flat so they cook through.
  6. Bake for 30 minutes.
  7. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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friday
Day Total Calories
351
0
(351 calories remainingover target)
Day Total Macros
12g
Carbs
40g
Protein
17g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Burger Patty Sheet Pan

351 calories (351 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
40g
Protein
17g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
6 Veggie burger (black bean & quinoa), patty (270 calories per serving)
2 Zucchini, medium (17 calories per serving)
2 Bell pepper, yellow, large (25 calories per serving)
2 Bell pepper, green, medium (14 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 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

  1. Preheat oven to 400°F.
  2. Chop veggies into medium pieces.
  3. Mix veggies with oil and seasonings.
  4. Make burger patty shapes with meat (1 serving of meat = 1 burger patty).
  5. Add all foods to a sheet pan.
  6. Bake for 30 minutes.
  7. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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Add Day

dinner

monday

Calories
326
12g
Carbs
40g
Protein
14g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Flank Steak Sheet Pan

326 calories (326 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
40g
Protein
14g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Flank steak, raw (230 calories per serving)
24 oz Tempeh (280 calories per serving)
2 cups Asparagus spears, chopped (14 calories per serving)
2 Bell pepper, yellow, large (25 calories per serving)
2 Zucchini, medium (17 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop hard ends off of asparagus, then chop in half.
  3. Chop yellow bell pepper & zucchini into medium chunks.
  4. Mix vegetables with oil & seasonings.
  5. On your sheet pan: place steak & veggies in single layer.
  6. Bake for 20 minutes – make sure steak gets to 145°F.
  7. Enjoy!
Recipe Details
View

tuesday

Calories
340
8g
Carbs
42g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Meatball Sheet Pan

340 calories (340 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
8g
Carbs
42g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
21 oz Meatballs, meat-free (263 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
2 Zucchini, medium (17 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop hard ends off of asparagus, then chop in half.
  3. Chop yellow bell pepper & zucchini into medium chunks.
  4. Mix meat with seasonings, roll into balls. 1 serving of meat = 9 small meatballs.
  5. Mix vegetables with oil & more seasonings.
  6. On your sheet pan: place meatballs & veggies in single layer.
  7. Bake for 20 minutes – make sure meatballs get to 145°F.
  8. Enjoy!
Recipe Details
View

wednesday

Calories
404
14g
Carbs
47g
Protein
19g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Easy Salmon Sheet Pan

404 calories (404 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
14g
Carbs
47g
Protein
19g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Salmon fillet, raw (300 calories per serving)
48 oz Tofu, extra firm (285 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
2 Bell pepper, yellow, large (25 calories per serving)
2 Lemon, whole (11 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop hard ends off of asparagus, then chop in half.
  3. Chop yellow bell pepper into medium chunks.
  4. Slice lemon into large coin shapes.
  5. Mix asparagus and pepper with oil & seasonings.
  6. On your sheet pan: place salmon filets on lemon slices, also add asparagus & bell pepper.
  7. Bake for 25 minutes.
  8. Make sure your salmon has completely cooked through.
  9. Enjoy!
Recipe Details
View

thursday

Calories
512
9g
Carbs
55g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
Swaps

Chicken Thigh Sheet Pan

512 calories (512 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
9g
Carbs
55g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
48 oz Chicken thigh, boneless, skinless, raw (380 calories per serving)
64 oz Tofu, extra firm (380 calories per serving)
6 Zucchini, medium (50 calories per serving)
2 Tbsp + 2 tsp Avocado oil (tsp) (82 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

  1. Preheat oven to 400°F.
  2. Chop zucchini into medium pieces.
  3. Optional: Pound chicken thighs with a meat tenderizer so they’ll cook through faster.
  4. Mix zucchini & chicken with oil & seasonings.
  5. Add all foods to a sheet pan – make sure chicken thighs are completely flat so they cook through.
  6. Bake for 30 minutes.
  7. Enjoy!
Recipe Details
View

friday

Calories
351
12g
Carbs
40g
Protein
17g
Fat
Fiber
3g
Added Sugar
—g
Swaps

Burger Patty Sheet Pan

351 calories (351 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
40g
Protein
17g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
6 Veggie burger (black bean & quinoa), patty (270 calories per serving)
2 Zucchini, medium (17 calories per serving)
2 Bell pepper, yellow, large (25 calories per serving)
2 Bell pepper, green, medium (14 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 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

  1. Preheat oven to 400°F.
  2. Chop veggies into medium pieces.
  3. Mix veggies with oil and seasonings.
  4. Make burger patty shapes with meat (1 serving of meat = 1 burger patty).
  5. Add all foods to a sheet pan.
  6. Bake for 30 minutes.
  7. Enjoy!
Recipe Details
View

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
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Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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