Summer Lunches

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monday
Day Total Calories
496
0
(496 calories remainingover target)
Day Total Macros
55g
Carbs
62g
Protein
4g
Fat
Fiber
4g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
A plate with a bowl of tuna, crackers, and grapes.

Tuna Salad with Grapes & Crackers

Starch
Fruit
496 calories (496 calories per serving)
55g
Carbs
62g
Protein
4g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Tuna, canned in water, drained – 240 calories
1 cup Lentils, cooked – 242 calories
½ cup Celery stalks, chopped in half – 8 calories
⅛ Onion, red – 6 calories
2 Tbsp Balsamic vinegar – 28 calories
1 cup Grapes, green – 104 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
¼ tsp Salt – 0 calories

Directions

  1. Dice celery & onion.
  2. Mix tuna, celery, onion, balsamic, & salt together.
  3. Arrange all foods on a plate, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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tuesday
Day Total Calories
433
0
(433 calories remainingover target)
Day Total Macros
24g
Carbs
37g
Protein
21g
Fat
Fiber
2g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
A plate with watermelon cubes, feta cheese, prosciutto, and sliced cucumber.

Watermelon Plate

Fruit
433 calories (433 calories per serving)
24g
Carbs
37g
Protein
21g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 oz Prosciutto – 120 calories
2 Egg, hard-boiled – 120 calories
1 Cucumber, medium – 42 calories
3 oz Feta, block – 225 calories
1 Avocado, small – 233 calories
1 cup Watermelon chunks – 46 calories

Directions

  1. Dice watermelon & feta.
  2. Slice cucumber.
  3. Arrange all foods on a plate, enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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wednesday
Day Total Calories
464
0
(464 calories remainingover target)
Day Total Macros
35g
Carbs
33g
Protein
21g
Fat
Fiber
4g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps
A plate with chicken, carrots, cucumber, chips, and dip.

Chicken, Veg, & Chip Plate

Starch
464 calories (464 calories per serving)
35g
Carbs
33g
Protein
21g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
8 oz Tofu, extra firm – 190 calories
½ cup Carrots, baby – 23 calories
½ Cucumber, medium – 21 calories
1 oz Potato chips – 162 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories
2 tsp Ranch seasoning – 16 calories

Directions

  1. Slice veggies.
  2. Mix together yogurt & ranch seasoning.
  3. Arrange all foods on a plate, enjoy!
  4. Note: you can stir fry your own chicken if you don’t want to use rotisserie.
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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thursday
Day Total Calories
424
0
(424 calories remainingover target)
Day Total Macros
13g
Carbs
53g
Protein
17g
Fat
Fiber
1g
Added Sugar
0g
lunch @ 12:30 pm
Edit Meal
Swaps

Tuna Egg Ranch Salad

424 calories (424 calories per serving)
13g
Carbs
53g
Protein
17g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

3 Egg, large – 216 calories
1 Tuna, canned in water, drained – 120 calories
½ cup Lentils, cooked – 115 calories
½ cup Celery stalks, chopped in half – 8 calories
⅛ Onion, red – 6 calories
1 oz Pickles, chip-cut – 0 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories
1 Tbsp + 1 tsp Ranch seasoning – 32 calories

Directions

  1. Hard boil eggs, let cool (or, you can buy pre-hard boiled eggs!) then dice.
  2. Dice celery & onion.
  3. Mix all ingredients together.
  4. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
Add Recipe
Add Day

lunch

monday

Calories
496
55g
Carbs
62g
Protein
4g
Fat
Fiber
4g
Added Sugar
0g
Swaps
A plate with a bowl of tuna, crackers, and grapes.

Tuna Salad with Grapes & Crackers

Starch
Fruit
496 calories (496 calories per serving)
55g
Carbs
62g
Protein
4g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Tuna, canned in water, drained – 240 calories
1 cup Lentils, cooked – 242 calories
½ cup Celery stalks, chopped in half – 8 calories
⅛ Onion, red – 6 calories
2 Tbsp Balsamic vinegar – 28 calories
1 cup Grapes, green – 104 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
¼ tsp Salt – 0 calories

Directions

  1. Dice celery & onion.
  2. Mix tuna, celery, onion, balsamic, & salt together.
  3. Arrange all foods on a plate, enjoy!
Recipe Details
View

tuesday

Calories
433
24g
Carbs
37g
Protein
21g
Fat
Fiber
2g
Added Sugar
0g
Swaps
A plate with watermelon cubes, feta cheese, prosciutto, and sliced cucumber.

Watermelon Plate

Fruit
433 calories (433 calories per serving)
24g
Carbs
37g
Protein
21g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 oz Prosciutto – 120 calories
2 Egg, hard-boiled – 120 calories
1 Cucumber, medium – 42 calories
3 oz Feta, block – 225 calories
1 Avocado, small – 233 calories
1 cup Watermelon chunks – 46 calories

Directions

  1. Dice watermelon & feta.
  2. Slice cucumber.
  3. Arrange all foods on a plate, enjoy!
Recipe Details
View

wednesday

Calories
464
35g
Carbs
33g
Protein
21g
Fat
Fiber
4g
Added Sugar
0g
Swaps
A plate with chicken, carrots, cucumber, chips, and dip.

Chicken, Veg, & Chip Plate

Starch
464 calories (464 calories per serving)
35g
Carbs
33g
Protein
21g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Rotisserie chicken – 200 calories
8 oz Tofu, extra firm – 190 calories
½ cup Carrots, baby – 23 calories
½ Cucumber, medium – 21 calories
1 oz Potato chips – 162 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories
2 tsp Ranch seasoning – 16 calories

Directions

  1. Slice veggies.
  2. Mix together yogurt & ranch seasoning.
  3. Arrange all foods on a plate, enjoy!
  4. Note: you can stir fry your own chicken if you don’t want to use rotisserie.
Recipe Details
View

thursday

Calories
424
13g
Carbs
53g
Protein
17g
Fat
Fiber
1g
Added Sugar
0g
Swaps

Tuna Egg Ranch Salad

424 calories (424 calories per serving)
13g
Carbs
53g
Protein
17g
Fat
Fiber
1g
Added Sugar
0g
ViewHide meal Details

Ingredients

3 Egg, large – 216 calories
1 Tuna, canned in water, drained – 120 calories
½ cup Lentils, cooked – 115 calories
½ cup Celery stalks, chopped in half – 8 calories
⅛ Onion, red – 6 calories
1 oz Pickles, chip-cut – 0 calories
2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 50 calories
1 Tbsp + 1 tsp Ranch seasoning – 32 calories

Directions

  1. Hard boil eggs, let cool (or, you can buy pre-hard boiled eggs!) then dice.
  2. Dice celery & onion.
  3. Mix all ingredients together.
  4. Enjoy!
Recipe Details
View

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
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