Rachel’s Dinners

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monday
Day Total Calories
374
0
(374 calories remainingover target)
Day Total Macros
17g
Carbs
46g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
dinner @ 7:30 pm
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Low Carb Burger Bowl

374 calories (374 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
17g
Carbs
46g
Protein
13g
Fat
Fiber
7g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
24 oz Tempeh (280 calories per serving)
6 cups Cauliflower rice, frozen (40 calories per serving)
2 cups Fresh Salsa (Pico de Gallo) (40 calories per serving)
4 cups Romaine lettuce (8 calories per serving)
4 oz Pickles, chip-cut (0 calories per serving)
4 oz Yogurt, plain, Greek, 2%, from tub (21 calories per serving)
½ Yogurt, plain, 2%, dairy-free, from tub (19 calories per serving)
4 Tbsp Milk, 2% (Tbsp) (9 calories per serving)
4 Tbsp Almond milk (unsweetened), 1 Tbsp (5 calories per serving)
½ tsp Ranch seasoning (1 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Spray a pan with an oil spray.
  2. Stir fry ground beef & cauli rice until everything has cooked through, top with garlic salt.
  3. To make ranch dressing: mix together yogurt, milk, & ranch seasoning.
  4. Arrange all foods in a bowl, top with dressing, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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tuesday
Day Total Calories
440
0
(440 calories remainingover target)
Day Total Macros
12g
Carbs
56g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Chicken Thigh Broccolini Sheet Pan

440 calories (440 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
56g
Protein
18g
Fat
Fiber
4g
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)
8 cups Broccolini (60 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. Optional: Pound chicken thighs with a meat tenderizer so they’ll cook through faster.
  3. Add all foods to a sheet pan – make sure chicken thighs are completely flat so they cook through. Top everything with seasoning.
  4. Bake for 25 minutes, make sure chicken has cooked to 165°F internally.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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wednesday
Day Total Calories
411
0
(411 calories remainingover target)
Day Total Macros
16g
Carbs
51g
Protein
15g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
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Chicken Salmon Brussels

411 calories (411 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
17g
Carbs
51g
Protein
15g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
6 cups Brussels sprouts (84 calories per serving)
16 oz Chicken thigh, boneless, skinless, raw (127 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
20 oz Chicken thigh, boneless, skinless, raw (158 calories per serving)
16 oz Salmon fillet, raw (200 calories per serving)
2 Avocado, small (117 calories per serving)
20 oz Salmon fillet, raw (250 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop off hard ends of Brussels, cut in halves.
  3. Line a baking sheet with parchment paper, add on all foods, top with garlic salt.
  4. Bake for 25 minutes, make sure all meats have cooked through.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
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thursday
Day Total Calories
422
0
(422 calories remainingover target)
Day Total Macros
18g
Carbs
31g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Bacon HB Eggs with Broccolini

422 calories (422 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
31g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 Egg, large (288 calories per serving)
8 cups Broccolini (60 calories per serving)
½ cup Mustard, grey poupon (30 calories per serving)
4 Uncured bacon, slice (44 calories per serving)
8 slice Soy bacon, slice (40 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Note: use thin-cut bacon.
  2. Preheat oven to 400°F.
  3. Line a baking sheet with parchment paper, add on broccolini & bacon with everything in a single layer & top broccolini with garlic salt, bake for 15-20 minutes.
  4. Hard boil eggs by placing in water, bringing to a boil, & boiling for 5 minutes.
  5. Peel eggs & halve them – top with mustard & bacon pieces.
  6. Arrange foods on a plate, enjoy!

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

Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
friday
Day Total Calories
319
0
(319 calories remainingover target)
Day Total Macros
19g
Carbs
41g
Protein
7g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Chicken Fajita Sheet Pan

320 calories (320 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
19g
Carbs
42g
Protein
7g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Chicken breast, boneless, skinless, raw (190 calories per serving)
18 oz Tempeh (210 calories per serving)
4 Bell pepper, yellow, large (50 calories per serving)
2 Bell pepper, red, medium (19 calories per serving)
2 cups Onion, red, diced (15 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 Tbsp + 1 tsp Taco seasoning (5 calories per serving)
1 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice peppers, onions, and chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
  3. Spread in a single layer on a baking sheet.
  4. Bake for 20-25 minutes, or until chicken has cooked through.
  5. Broil for another 2 minutes so it gets crispy.
  6. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
Add Day

dinner

monday

Calories
374
17g
Carbs
46g
Protein
13g
Fat
Fiber
7g
Added Sugar
—g
Swaps

Low Carb Burger Bowl

374 calories (374 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
17g
Carbs
46g
Protein
13g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw (255 calories per serving)
24 oz Tempeh (280 calories per serving)
6 cups Cauliflower rice, frozen (40 calories per serving)
2 cups Fresh Salsa (Pico de Gallo) (40 calories per serving)
4 cups Romaine lettuce (8 calories per serving)
4 oz Pickles, chip-cut (0 calories per serving)
4 oz Yogurt, plain, Greek, 2%, from tub (21 calories per serving)
½ Yogurt, plain, 2%, dairy-free, from tub (19 calories per serving)
4 Tbsp Milk, 2% (Tbsp) (9 calories per serving)
4 Tbsp Almond milk (unsweetened), 1 Tbsp (5 calories per serving)
½ tsp Ranch seasoning (1 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Spray a pan with an oil spray.
  2. Stir fry ground beef & cauli rice until everything has cooked through, top with garlic salt.
  3. To make ranch dressing: mix together yogurt, milk, & ranch seasoning.
  4. Arrange all foods in a bowl, top with dressing, enjoy!
Recipe Details
View

tuesday

Calories
440
12g
Carbs
56g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Chicken Thigh Broccolini Sheet Pan

440 calories (440 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
56g
Protein
18g
Fat
Fiber
4g
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)
8 cups Broccolini (60 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. Optional: Pound chicken thighs with a meat tenderizer so they’ll cook through faster.
  3. Add all foods to a sheet pan – make sure chicken thighs are completely flat so they cook through. Top everything with seasoning.
  4. Bake for 25 minutes, make sure chicken has cooked to 165°F internally.
  5. Enjoy!
Recipe Details
View

wednesday

Calories
411
17g
Carbs
51g
Protein
15g
Fat
Fiber
6g
Added Sugar
—g
Swaps

Chicken Salmon Brussels

411 calories (411 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
17g
Carbs
51g
Protein
15g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
6 cups Brussels sprouts (84 calories per serving)
16 oz Chicken thigh, boneless, skinless, raw (127 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
20 oz Chicken thigh, boneless, skinless, raw (158 calories per serving)
16 oz Salmon fillet, raw (200 calories per serving)
2 Avocado, small (117 calories per serving)
20 oz Salmon fillet, raw (250 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop off hard ends of Brussels, cut in halves.
  3. Line a baking sheet with parchment paper, add on all foods, top with garlic salt.
  4. Bake for 25 minutes, make sure all meats have cooked through.
  5. Enjoy!
Recipe Details
View

thursday

Calories
422
18g
Carbs
31g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Bacon HB Eggs with Broccolini

422 calories (422 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
31g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 Egg, large (288 calories per serving)
8 cups Broccolini (60 calories per serving)
½ cup Mustard, grey poupon (30 calories per serving)
4 Uncured bacon, slice (44 calories per serving)
8 slice Soy bacon, slice (40 calories per serving)
½ tsp Garlic salt (0 calories per serving)

Directions

  1. Note: use thin-cut bacon.
  2. Preheat oven to 400°F.
  3. Line a baking sheet with parchment paper, add on broccolini & bacon with everything in a single layer & top broccolini with garlic salt, bake for 15-20 minutes.
  4. Hard boil eggs by placing in water, bringing to a boil, & boiling for 5 minutes.
  5. Peel eggs & halve them – top with mustard & bacon pieces.
  6. Arrange foods on a plate, enjoy!

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

Recipe Details
View

friday

Calories
320
19g
Carbs
42g
Protein
7g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Chicken Fajita Sheet Pan

320 calories (320 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
19g
Carbs
42g
Protein
7g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Chicken breast, boneless, skinless, raw (190 calories per serving)
18 oz Tempeh (210 calories per serving)
4 Bell pepper, yellow, large (50 calories per serving)
2 Bell pepper, red, medium (19 calories per serving)
2 cups Onion, red, diced (15 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 Tbsp + 1 tsp Taco seasoning (5 calories per serving)
1 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice peppers, onions, and chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
  3. Spread in a single layer on a baking sheet.
  4. Bake for 20-25 minutes, or until chicken has cooked through.
  5. Broil for another 2 minutes so it gets crispy.
  6. 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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