Example Day: 1500 cals, Anti-infammatory
monday
Day Total Calories
Day Total Macros
74g
Carbs
132g
Protein
84g
Fat
Fiber
25g
Added Sugar
8g
breakfast @ 8:00 am
Edit Meal
Ingredients
4 oz Tempeh
– 186 calories
2 Egg, large
– 144 calories
1 tsp Avocado oil (tsp)
– 41 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 cup Raspberries, fresh
– 64 calories
Directions
- Add avocado oil to a pan.
- Add in ground beef, cook through on medium heat mashing occasionally, top with salt & pepper.
- Remove meat from pan.
- Add in eggs, fry to your liking.
- Arrange foods on a plate, enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
1¼ cups Beans & legumes, White, cooked
– 275 calories
½ cup Celery stalks, chopped in half
– 8 calories
3 Tbsp Onion, red, diced
– 6 calories
4 Tbsp Cilantro
– 0 calories
1 tsp Red wine vinegar (tsp)
– 1 calories
1 Lime (half)
– 0 calories
½ Avocado, small
– 117 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Chop chicken, and dice celery, onion, avocado & cilantro.
- Mix all ingredients together.
- Top with lime juice, red wine vinegar, salt & pepper.
- No cilantro? Use parsley or spinach.
snack
Edit Meal
Yogurt Bowl with Cinnamon, Nuts, Chocolate, & Coconut
28g
Carbs
26g
Protein
23g
Fat
Fiber
9g
Added Sugar
8g
Ingredients
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
8 oz Yogurt, plain, Greek, 0%, from tub
– 120 calories
3 Tbsp Nuts (Tbsp)
– 141 calories
1 tsp Cinnamon
– 0 calories
1 tsp Vanilla
– 0 calories
1 Tbsp Coconut, shredded, unsweetened
– 35 calories
1 tsp Chocolate chips, dairy-free (tsp)
– 27 calories
1 Tbsp Chocolate chips, no sugar added (Tbsp)
– 80 calories
Directions
- In a plastic bag mix nuts and cinnamon. Seal plastic bag and mash with a hard object to crush nuts.
- In a bowl mix yogurt, vanilla, and honey.
- Top with nuts, chocolate, and coconut.
- Enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
6 oz Salmon fillet, raw
– 300 calories
1 cup Green beans
– 31 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, yellow, large
– 25 calories
½ Lemon, whole
– 11 calories
1 tsp Avocado oil (tsp)
– 41 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Italian seasoning
– 0 calories
Directions
- Preheat oven to 400°F.
- Chop bell peppers into medium chunks, slice lemon into rounds.
- Mix green beans & peppers with seasonings (use as much as you want!) & oil.
- Line a baking sheet with parchment paper, add on veg in a single layer. Also add on lemon slices & place salmon on top so that the salmon skin doesn’t stick to the pan.
- Bake for 20 minutes, or until salmon has cooked through.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1538
76g
Carbs
133g
Protein
85g
Fat
Fiber
26g
Added Sugar
8g
Ingredients
4 oz Tempeh
– 186 calories
2 Egg, large
– 144 calories
1 tsp Avocado oil (tsp)
– 41 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 cup Raspberries, fresh
– 64 calories
Directions
- Add avocado oil to a pan.
- Add in ground beef, cook through on medium heat mashing occasionally, top with salt & pepper.
- Remove meat from pan.
- Add in eggs, fry to your liking.
- Arrange foods on a plate, enjoy!
Ingredients
1¼ cups Beans & legumes, White, cooked
– 275 calories
½ cup Celery stalks, chopped in half
– 8 calories
3 Tbsp Onion, red, diced
– 6 calories
4 Tbsp Cilantro
– 0 calories
1 tsp Red wine vinegar (tsp)
– 1 calories
1 Lime (half)
– 0 calories
½ Avocado, small
– 117 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Chop chicken, and dice celery, onion, avocado & cilantro.
- Mix all ingredients together.
- Top with lime juice, red wine vinegar, salt & pepper.
- No cilantro? Use parsley or spinach.
Yogurt Bowl with Cinnamon, Nuts, Chocolate, & Coconut
28g
Carbs
26g
Protein
23g
Fat
Fiber
9g
Added Sugar
8g
Ingredients
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
8 oz Yogurt, plain, Greek, 0%, from tub
– 120 calories
3 Tbsp Nuts (Tbsp)
– 141 calories
1 tsp Cinnamon
– 0 calories
1 tsp Vanilla
– 0 calories
1 Tbsp Coconut, shredded, unsweetened
– 35 calories
1 tsp Chocolate chips, dairy-free (tsp)
– 27 calories
1 Tbsp Chocolate chips, no sugar added (Tbsp)
– 80 calories
Directions
- In a plastic bag mix nuts and cinnamon. Seal plastic bag and mash with a hard object to crush nuts.
- In a bowl mix yogurt, vanilla, and honey.
- Top with nuts, chocolate, and coconut.
- Enjoy!
Ingredients
8 oz Tofu, extra firm
– 190 calories
6 oz Salmon fillet, raw
– 300 calories
1 cup Green beans
– 31 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, yellow, large
– 25 calories
½ Lemon, whole
– 11 calories
1 tsp Avocado oil (tsp)
– 41 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Italian seasoning
– 0 calories
Directions
- Preheat oven to 400°F.
- Chop bell peppers into medium chunks, slice lemon into rounds.
- Mix green beans & peppers with seasonings (use as much as you want!) & oil.
- Line a baking sheet with parchment paper, add on veg in a single layer. Also add on lemon slices & place salmon on top so that the salmon skin doesn’t stick to the pan.
- Bake for 20 minutes, or until salmon has cooked through.
- Enjoy!
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
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.