Sheet Pans 4

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monday
Day Total Calories
402
0
(402 calories remainingover target)
Day Total Macros
36g
Carbs
34g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
dinner @ 7:30 pm
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Asparagus, sweet potatoes, and sliced lemons arranged side by side on top of salmon.

Salmon Sweet Potato Sheet Pan

Starch
402 calories (402 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
36g
Carbs
34g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
24 oz Salmon fillet, raw (300 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
4 Potato, sweet, medium, 5 inches (112 calories per serving)
4 Lemon, whole (22 calories per serving)
6 Lemon, whole (33 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Pepper, ground (0 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop sweet potatoes into thin strips, slice lemon into rounds, slice hard ends of asparagus off – then asparagus spears in halves.
  3. Mix sweet potatoes & asparagus with seasonings (use as much as you want!), garlic, & oil.
  4. Line a baking sheet with parchment paper, add on sweet potatoes in a single layer. Bake for 20 minutes.
  5. Remove baking sheet from the oven, add on lemon slices (so that the salmon skin doesn’t stick to the pan), salmon on top of lemon slices, then more lemon slices on top (for flavor) – also add on asparagus (see image).
  6. Bake for an additional 20 minutes, or until salmon & potatoes have cooked through.
  7. Enjoy!
Recipe Details
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Omnivore Vegetarian Higher Protein
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tuesday
Day Total Calories
359
0
(359 calories remainingover target)
Day Total Macros
12g
Carbs
41g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
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Burger Patty Sheet Pan with Zucchini

359 calories (359 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
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)
6 Veggie burger (black bean & quinoa), patty (270 calories per serving)
4 Zucchini, medium (33 calories per serving)
4 cups Broccolini (30 calories per serving)
2 tsp Garlic, minced (tsp) (0 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 zucchini into strips as shown in picture.
  3. Mix veggies with oil, garlic, and seasonings (use as much seasoning as you like!)
  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 25 minutes.
  7. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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wednesday
Day Total Calories
329
0
(329 calories remainingover target)
Day Total Macros
12g
Carbs
28g
Protein
12g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
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Salmon Patties Sheet Pan

329 calories (329 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
29g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Canned salmon (180 calories per serving)
3 cups Beans & legumes, garbanzo beans (chickpeas), cooked (201 calories per serving)
32 oz Canned salmon (240 calories per serving)
1 cup Cheese, parmesan, grated (cups) (86 calories per serving)
3 Tbsp Cheese, shredded, dairy-free (Tbsp) (18 calories per serving)
2 cups Asparagus spears, chopped (14 calories per serving)
6 Zucchini, medium (50 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Pepper, ground (0 calories per serving)
½ tsp Italian seasoning (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. In a bowl mix together drained salmon, seasonings.
  3. Make burger patty shapes (1 serving = 2 patties) & coat with grated Parmesan on both sides.
  4. Chop hard ends off asparagus, then cut asparagus in half.
  5. Slice zucchini into half moon shapes.
  6. Line a baking sheet with parchment paper.
  7. Add veg & patties to the sheet pan.
  8. Top with more seasonings (use as much as you like).
  9. Bake for 25 minutes.
  10. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
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thursday
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
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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
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friday
Day Total Calories
354
0
(354 calories remainingover target)
Day Total Macros
22g
Carbs
42g
Protein
12g
Fat
Fiber
8g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Burger Sheet Pan

354 calories (354 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
22g
Carbs
43g
Protein
12g
Fat
Fiber
8g
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)
32 oz Ground beef, 93% lean, raw (340 calories per serving)
4 cups Broccoli (24 calories per serving)
12 Carrots, whole, large (75 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Pepper, ground (0 calories per serving)
½ tsp Italian seasoning (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Form meat into thin burger patty shapes (1 serving meat = 1 patty).
  3. Line a baking sheet with parchment paper.
  4. Slice carrots into strips.
  5. Add veg & beef to the sheet pan.
  6. Top with seasonings (use as much as you like).
  7. Bake for 25 minutes, or until meat has cooked through.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
View
Add Recipe
Add Day

dinner

monday

Calories
402
36g
Carbs
34g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
Swaps
Asparagus, sweet potatoes, and sliced lemons arranged side by side on top of salmon.

Salmon Sweet Potato Sheet Pan

Starch
402 calories (402 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
36g
Carbs
34g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
24 oz Salmon fillet, raw (300 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
4 Potato, sweet, medium, 5 inches (112 calories per serving)
4 Lemon, whole (22 calories per serving)
6 Lemon, whole (33 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Pepper, ground (0 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop sweet potatoes into thin strips, slice lemon into rounds, slice hard ends of asparagus off – then asparagus spears in halves.
  3. Mix sweet potatoes & asparagus with seasonings (use as much as you want!), garlic, & oil.
  4. Line a baking sheet with parchment paper, add on sweet potatoes in a single layer. Bake for 20 minutes.
  5. Remove baking sheet from the oven, add on lemon slices (so that the salmon skin doesn’t stick to the pan), salmon on top of lemon slices, then more lemon slices on top (for flavor) – also add on asparagus (see image).
  6. Bake for an additional 20 minutes, or until salmon & potatoes have cooked through.
  7. Enjoy!
Recipe Details
View

tuesday

Calories
359
12g
Carbs
42g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
Swaps

Burger Patty Sheet Pan with Zucchini

359 calories (359 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
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)
6 Veggie burger (black bean & quinoa), patty (270 calories per serving)
4 Zucchini, medium (33 calories per serving)
4 cups Broccolini (30 calories per serving)
2 tsp Garlic, minced (tsp) (0 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 zucchini into strips as shown in picture.
  3. Mix veggies with oil, garlic, and seasonings (use as much seasoning as you like!)
  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 25 minutes.
  7. Enjoy!
Recipe Details
View

wednesday

Calories
329
12g
Carbs
29g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
Swaps

Salmon Patties Sheet Pan

329 calories (329 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
29g
Protein
12g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Canned salmon (180 calories per serving)
3 cups Beans & legumes, garbanzo beans (chickpeas), cooked (201 calories per serving)
32 oz Canned salmon (240 calories per serving)
1 cup Cheese, parmesan, grated (cups) (86 calories per serving)
3 Tbsp Cheese, shredded, dairy-free (Tbsp) (18 calories per serving)
2 cups Asparagus spears, chopped (14 calories per serving)
6 Zucchini, medium (50 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Pepper, ground (0 calories per serving)
½ tsp Italian seasoning (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. In a bowl mix together drained salmon, seasonings.
  3. Make burger patty shapes (1 serving = 2 patties) & coat with grated Parmesan on both sides.
  4. Chop hard ends off asparagus, then cut asparagus in half.
  5. Slice zucchini into half moon shapes.
  6. Line a baking sheet with parchment paper.
  7. Add veg & patties to the sheet pan.
  8. Top with more seasonings (use as much as you like).
  9. Bake for 25 minutes.
  10. Enjoy!
Recipe Details
View

thursday

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

friday

Calories
354
22g
Carbs
43g
Protein
12g
Fat
Fiber
8g
Added Sugar
—g
Swaps

Burger Sheet Pan

354 calories (354 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
22g
Carbs
43g
Protein
12g
Fat
Fiber
8g
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)
32 oz Ground beef, 93% lean, raw (340 calories per serving)
4 cups Broccoli (24 calories per serving)
12 Carrots, whole, large (75 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Pepper, ground (0 calories per serving)
½ tsp Italian seasoning (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Form meat into thin burger patty shapes (1 serving meat = 1 patty).
  3. Line a baking sheet with parchment paper.
  4. Slice carrots into strips.
  5. Add veg & beef to the sheet pan.
  6. Top with seasonings (use as much as you like).
  7. Bake for 25 minutes, or until meat has cooked through.
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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