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monday
Day Total Calories
427
0
(427 calories remainingover target)
Day Total Macros
11g
Carbs
74g
Protein
11g
Fat
Fiber
6g
Added Sugar
0g
dinner @ 7:30 pm
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A sheet pan of tuna patties with zucchini, asparagus, and broccoli.

Tuna Patties Sheet Pan

427 calories (427 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
11g
Carbs
74g
Protein
11g
Fat
Fiber
6g
Added Sugar
0g
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Ingredients

Note: includes all selected portions
8 Tuna, canned in water, drained (240 calories per serving)
4 cups Beans & legumes, garbanzo beans (chickpeas), cooked (268 calories per serving)
1 Egg, large (18 calories per serving)
1⅓ cups Cheese, parmesan, grated (cups) (115 calories per serving)
1⅓ cups Cheese, parmesan, grated, dairy-free (cups) (127 calories per serving)
4 cups Broccoli (24 calories per serving)
2 cups Asparagus spears, chopped (14 calories per serving)
2 Zucchini, medium (17 calories per serving)
2 Tbsp + 2 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Mix together tuna with egg, 1/2 your seasoning, & Parmesan.
  3. Make patties. (1 serving of this recipe = 2 patties)
  4. Line a baking sheet with parchment paper.
  5. Arrange all foods on the baking sheet.
  6. Bake for 20 minutes.
  7. Enjoy!
Recipe Details
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Omnivore Vegetarian Dairy-Free
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tuesday
Day Total Calories
428
0
(428 calories remainingover target)
Day Total Macros
19g
Carbs
43g
Protein
22g
Fat
Fiber
8g
Added Sugar
0g
dinner @ 7:30 pm
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A sheet pan of steak with green beans and Brussels sprouts.

Steak, Green Beans, & Brussels Sheet Pan

428 calories (428 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
19g
Carbs
43g
Protein
22g
Fat
Fiber
8g
Added Sugar
0g
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Ingredients

Note: includes all selected portions
24 oz Skirt steak, raw (300 calories per serving)
24 oz Tempeh (280 calories per serving)
4 cups Green beans (31 calories per serving)
4 cups Brussels sprouts, shaved (56 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 Tbsp + 1 tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Slice steak into thin strips.
  4. Mix veggies with oil.
  5. Arrange all foods on a baking sheet, top all food with seasoning.
  6. Bake for 25 minutes – mix food around midway through.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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wednesday
Day Total Calories
301
0
(301 calories remainingover target)
Day Total Macros
11g
Carbs
33g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
dinner @ 7:30 pm
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A sheet pan of salmon with zucchini and asparagus.

Salmon, Zucchini, & Asparagus Sheet Pan

301 calories (301 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
11g
Carbs
33g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
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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)
4 cups Asparagus spears, chopped (27 calories per serving)
4 Zucchini, medium (33 calories per serving)
2 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop zucchini in to medium chunks, chop hard ends off asparagus then slice asparagus in half. Mix vegetables with oil.
  3. Line a baking sheet with parchment paper.
  4. Line all foods on baking sheet in a single layer.
  5. Top everything with seasonings.
  6. Bake for 20 minutes, or until salmon reaches 145°F internally.
  7. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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thursday
Day Total Calories
338
0
(338 calories remainingover target)
Day Total Macros
21g
Carbs
33g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A sheet pan of raw chicken thighs with green peppers, broccoli, and Brussels sprouts.

Chicken & Green Veg Sheet Pan

338 calories (338 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
21g
Carbs
33g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Chicken thigh, boneless, skinless, raw (190 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
4 cups Broccoli (24 calories per serving)
4 Bell pepper, green, medium (27 calories per serving)
4 cups Brussels sprouts (56 calories per serving)
1 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Add parchment paper to a sheet pan.
  3. Slice hard ends off of Brussels, then halve each one.
  4. Slice pepper.
  5. Mix together chicken, vegetables with oil & seasonings (use as much seasoning as you like!)
  6. Lie everything on the sheet pan in a single layer.
  7. Bake for 25-30 minutes, or until chicken has reached 165°F internally.
  8. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian
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friday
Day Total Calories
556
0
(556 calories remainingover target)
Day Total Macros
63g
Carbs
47g
Protein
17g
Fat
Fiber
11g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A sheet pan of raw burger patties with parsnip fries and carrots.

Sliders & Fries Sheet Pan

Starch
556 calories (556 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
63g
Carbs
47g
Protein
17g
Fat
Fiber
11g
Added Sugar
0g
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 Potato, Russet, medium, 5 inches (160 calories per serving)
16 Carrots, whole, large (100 calories per serving)
2 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop potato into thin strips. Microwave potato strips for 3-4 minutes per potato so that they’re soft.
  3. Peel carrots then cut them into thin strips as well. Mix carrots & potatoes with oil.
  4. Make mini burger patty shapes from ground beef (6oz raw beef = three 2-oz beef sliders).
  5. Line a baking sheet with parchment paper.
  6. Line all foods on baking sheet in a single layer. If you need more room, use an additional baking sheet.
  7. Top everything with seasonings.
  8. Bake for 20 minutes, or until beef reaches 140°F internally.
  9. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
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Add Day

dinner

monday

Calories
427
11g
Carbs
74g
Protein
11g
Fat
Fiber
6g
Added Sugar
0g
Swaps
A sheet pan of tuna patties with zucchini, asparagus, and broccoli.

Tuna Patties Sheet Pan

427 calories (427 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
11g
Carbs
74g
Protein
11g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Tuna, canned in water, drained (240 calories per serving)
4 cups Beans & legumes, garbanzo beans (chickpeas), cooked (268 calories per serving)
1 Egg, large (18 calories per serving)
1⅓ cups Cheese, parmesan, grated (cups) (115 calories per serving)
1⅓ cups Cheese, parmesan, grated, dairy-free (cups) (127 calories per serving)
4 cups Broccoli (24 calories per serving)
2 cups Asparagus spears, chopped (14 calories per serving)
2 Zucchini, medium (17 calories per serving)
2 Tbsp + 2 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Mix together tuna with egg, 1/2 your seasoning, & Parmesan.
  3. Make patties. (1 serving of this recipe = 2 patties)
  4. Line a baking sheet with parchment paper.
  5. Arrange all foods on the baking sheet.
  6. Bake for 20 minutes.
  7. Enjoy!
Recipe Details
View

tuesday

Calories
428
19g
Carbs
43g
Protein
22g
Fat
Fiber
8g
Added Sugar
0g
Swaps
A sheet pan of steak with green beans and Brussels sprouts.

Steak, Green Beans, & Brussels Sheet Pan

428 calories (428 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
19g
Carbs
43g
Protein
22g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Skirt steak, raw (300 calories per serving)
24 oz Tempeh (280 calories per serving)
4 cups Green beans (31 calories per serving)
4 cups Brussels sprouts, shaved (56 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 Tbsp + 1 tsp Garlic salt (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Slice steak into thin strips.
  4. Mix veggies with oil.
  5. Arrange all foods on a baking sheet, top all food with seasoning.
  6. Bake for 25 minutes – mix food around midway through.
Recipe Details
View

wednesday

Calories
301
11g
Carbs
33g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
Swaps
A sheet pan of salmon with zucchini and asparagus.

Salmon, Zucchini, & Asparagus Sheet Pan

301 calories (301 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
11g
Carbs
33g
Protein
14g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw (200 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
4 cups Asparagus spears, chopped (27 calories per serving)
4 Zucchini, medium (33 calories per serving)
2 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop zucchini in to medium chunks, chop hard ends off asparagus then slice asparagus in half. Mix vegetables with oil.
  3. Line a baking sheet with parchment paper.
  4. Line all foods on baking sheet in a single layer.
  5. Top everything with seasonings.
  6. Bake for 20 minutes, or until salmon reaches 145°F internally.
  7. Enjoy!
Recipe Details
View

thursday

Calories
338
21g
Carbs
33g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
Swaps
A sheet pan of raw chicken thighs with green peppers, broccoli, and Brussels sprouts.

Chicken & Green Veg Sheet Pan

338 calories (338 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
21g
Carbs
33g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Chicken thigh, boneless, skinless, raw (190 calories per serving)
32 oz Tofu, extra firm (190 calories per serving)
4 cups Broccoli (24 calories per serving)
4 Bell pepper, green, medium (27 calories per serving)
4 cups Brussels sprouts (56 calories per serving)
1 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Add parchment paper to a sheet pan.
  3. Slice hard ends off of Brussels, then halve each one.
  4. Slice pepper.
  5. Mix together chicken, vegetables with oil & seasonings (use as much seasoning as you like!)
  6. Lie everything on the sheet pan in a single layer.
  7. Bake for 25-30 minutes, or until chicken has reached 165°F internally.
  8. Enjoy!
Recipe Details
View

friday

Calories
556
63g
Carbs
47g
Protein
17g
Fat
Fiber
11g
Added Sugar
0g
Swaps
A sheet pan of raw burger patties with parsnip fries and carrots.

Sliders & Fries Sheet Pan

Starch
556 calories (556 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
63g
Carbs
47g
Protein
17g
Fat
Fiber
11g
Added Sugar
0g
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 Potato, Russet, medium, 5 inches (160 calories per serving)
16 Carrots, whole, large (100 calories per serving)
2 tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Chop potato into thin strips. Microwave potato strips for 3-4 minutes per potato so that they’re soft.
  3. Peel carrots then cut them into thin strips as well. Mix carrots & potatoes with oil.
  4. Make mini burger patty shapes from ground beef (6oz raw beef = three 2-oz beef sliders).
  5. Line a baking sheet with parchment paper.
  6. Line all foods on baking sheet in a single layer. If you need more room, use an additional baking sheet.
  7. Top everything with seasonings.
  8. Bake for 20 minutes, or until beef reaches 140°F internally.
  9. Enjoy!
Recipe Details
View

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
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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