1600 Example Day: High Protein, High Fiber

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monday
Day Total Calories
1569
0
(1569 calories remainingover target)
Day Total Macros
140g
Carbs
117g
Protein
66g
Fat
Fiber
37g
Added Sugar
7g
breakfast @ 8:00 am
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Yogurt Bowl with Nuts & Raspberries

Fruit
393 calories (393 calories per serving)
40g
Carbs
25g
Protein
19g
Fat
Fiber
13g
Added Sugar
7g
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Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
3 Tbsp Nuts (Tbsp) – 141 calories
½ Tbsp Chocolate chips, extra dark (Tbsp) – 40 calories
½ Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 40 calories
½ Tbsp Chocolate chips, no sugar added (Tbsp) – 40 calories
1 cup Raspberries, fresh – 64 calories
1 tsp Cinnamon – 0 calories
1 tsp Honey – 20 calories
1 tsp Vanilla – 0 calories

Directions

  1. In a plastic bag mix nuts & cinnamon. Seal plastic bag & mash with a hard object to crush nuts.
  2. In a small bowl, mash raspberries with a fork.
  3. In another bowl mix yogurt, vanilla, & honey.
  4. Top yogurt with nuts, chocolate, & raspberries.
  5. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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lunch @ 12:30 pm
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Greek Rotisserie Chicken Bowl with Chips

Starch
578 calories (578 calories per serving)
57g
Carbs
43g
Protein
21g
Fat
Fiber
12g
Added Sugar
—g
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Ingredients

4 oz Rotisserie chicken – 200 calories
8 oz Tofu, extra firm – 190 calories
1 Cucumber, medium – 42 calories
1 cup Tomatoes, grape – 32 calories
¼ cup Cheese, crumbled, feta – 100 calories
2 oz Rotisserie chicken – 100 calories
½ cup Lentils, cooked – 115 calories
2 Tbsp Balsamic vinegar – 28 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
½ oz Tortilla chips – 62 calories

Directions

  1. Dice cucumber, slice tomatoes into quarters.
  2. Combine all foods in a bowl, top with balsamic vinegar, garlic salt & pepper.
  3. Serve with chips on the side. Enjoy!
  4. Note: If you don’t want to use rotisserie chicken, use stir fried, baked, or air-fried chicken, or any other chicken you prefer.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free Higher Protein
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snack
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Carrots & Guac with Cottage Cheese Peppers

250 calories (250 calories per serving)
23g
Carbs
16g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
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Ingredients

1 Bell pepper, red, medium – 37 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
½ cup Carrots, baby – 23 calories
1 Guacamole, single-serving packet – 100 calories

Directions

  1. Slice pepper into quarters.
  2. Top pepper quarters with cottage cheese & everything bagel seasoning.
  3. Arrange all foods on a plate, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein
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dinner @ 7:30 pm
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Salmon Brussels Sheet Pan

350 calories (350 calories per serving)
23g
Carbs
35g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
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Ingredients

4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 calories
6 oz Salmon fillet, raw – 300 calories
1 cup Green beans – 31 calories
1 cup Brussels sprouts – 56 calories
1 Lemon, whole – 22 calories
1½ Lemon, whole – 33 calories
1 tsp Avocado oil (tsp) – 41 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 tsp Garlic, minced (tsp) – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice lemon into rounds. If using whole Brussels: slice hard ends of Brussels off, then cut in halves.
  3. Mix veg with seasonings (use as much as you want!), garlic, & oil.
  4. Line a baking sheet with parchment paper, add on veggies in a single layer. 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).
  5. Bake for 20-25 minutes, or until salmon & Brussels have cooked through.
  6. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
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Add Recipe
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breakfast

lunch

snack

dinner

monday

Calories
1570
142g
Carbs
119g
Protein
67g
Fat
Fiber
38g
Added Sugar
7g
Swaps

Yogurt Bowl with Nuts & Raspberries

Fruit
393 calories (393 calories per serving)
40g
Carbs
25g
Protein
19g
Fat
Fiber
13g
Added Sugar
7g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
3 Tbsp Nuts (Tbsp) – 141 calories
½ Tbsp Chocolate chips, extra dark (Tbsp) – 40 calories
½ Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 40 calories
½ Tbsp Chocolate chips, no sugar added (Tbsp) – 40 calories
1 cup Raspberries, fresh – 64 calories
1 tsp Cinnamon – 0 calories
1 tsp Honey – 20 calories
1 tsp Vanilla – 0 calories

Directions

  1. In a plastic bag mix nuts & cinnamon. Seal plastic bag & mash with a hard object to crush nuts.
  2. In a small bowl, mash raspberries with a fork.
  3. In another bowl mix yogurt, vanilla, & honey.
  4. Top yogurt with nuts, chocolate, & raspberries.
  5. Enjoy!
Recipe Details
View
Swaps

Greek Rotisserie Chicken Bowl with Chips

Starch
578 calories (578 calories per serving)
57g
Carbs
43g
Protein
21g
Fat
Fiber
12g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
8 oz Tofu, extra firm – 190 calories
1 Cucumber, medium – 42 calories
1 cup Tomatoes, grape – 32 calories
¼ cup Cheese, crumbled, feta – 100 calories
2 oz Rotisserie chicken – 100 calories
½ cup Lentils, cooked – 115 calories
2 Tbsp Balsamic vinegar – 28 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
½ oz Tortilla chips – 62 calories

Directions

  1. Dice cucumber, slice tomatoes into quarters.
  2. Combine all foods in a bowl, top with balsamic vinegar, garlic salt & pepper.
  3. Serve with chips on the side. Enjoy!
  4. Note: If you don’t want to use rotisserie chicken, use stir fried, baked, or air-fried chicken, or any other chicken you prefer.
Recipe Details
View
Swaps

Carrots & Guac with Cottage Cheese Peppers

250 calories (250 calories per serving)
23g
Carbs
16g
Protein
12g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Bell pepper, red, medium – 37 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
½ cup Carrots, baby – 23 calories
1 Guacamole, single-serving packet – 100 calories

Directions

  1. Slice pepper into quarters.
  2. Top pepper quarters with cottage cheese & everything bagel seasoning.
  3. Arrange all foods on a plate, enjoy!
Recipe Details
View
Swaps

Salmon Brussels Sheet Pan

350 calories (350 calories per serving)
23g
Carbs
35g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories
8 oz Tofu, extra firm – 190 calories
6 oz Salmon fillet, raw – 300 calories
1 cup Green beans – 31 calories
1 cup Brussels sprouts – 56 calories
1 Lemon, whole – 22 calories
1½ Lemon, whole – 33 calories
1 tsp Avocado oil (tsp) – 41 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 tsp Garlic, minced (tsp) – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Slice lemon into rounds. If using whole Brussels: slice hard ends of Brussels off, then cut in halves.
  3. Mix veg with seasonings (use as much as you want!), garlic, & oil.
  4. Line a baking sheet with parchment paper, add on veggies in a single layer. 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).
  5. Bake for 20-25 minutes, or until salmon & Brussels have cooked through.
  6. Enjoy!
Recipe Details
View

tuesday

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0g
Carbs
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Protein
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Fat
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wednesday

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Carbs
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Protein
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thursday

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0
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Carbs
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friday

Calories
0
0g
Carbs
0g
Protein
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Fat
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saturday

Calories
0
0g
Carbs
0g
Protein
0g
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sunday

Calories
0
0g
Carbs
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Protein
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Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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