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monday
Day Total Calories
277
0
(277 calories remainingover target)
Day Total Macros
12g
Carbs
27g
Protein
14g
Fat
Fiber
4g
Added Sugar
0g
dinner @ 7:30 pm
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Steak & Zucchini

277 calories (277 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
27g
Protein
14g
Fat
Fiber
4g
Added Sugar
0g
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Ingredients

Note: includes all selected portions
24 oz Sirloin Steak (190 calories per serving)
16 oz Tempeh (187 calories per serving)
8 Zucchini, medium (66 calories per serving)
2 tsp Avocado oil (tsp) (21 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice zucchini into half-moons.
  3. Mix veggies with seasonings & oil in a large bowl.
  4. Line a baking sheet with parchment paper.
  5. Layer all foods on a baking sheet in a single layer.
  6. Bake for 20 minutes, or until steak reaches 145°F internally.
  7. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
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tuesday
Day Total Calories
413
0
(413 calories remainingover target)
Day Total Macros
16g
Carbs
47g
Protein
19g
Fat
Fiber
5g
Added Sugar
0g
dinner @ 7:30 pm
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Salmon, Green Beans, & Broccolini

413 calories (413 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
16g
Carbs
47g
Protein
19g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Salmon fillet, raw (300 calories per serving)
48 oz Tofu, extra firm (285 calories per serving)
4 cups Green beans (31 calories per serving)
4 cups Broccolini (30 calories per serving)
2 Lemon, whole (11 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice lemon into rounds.
  3. Mix together vegetables (not lemon), oil, and seasoning.
  4. Line a baking sheet with parchment paper.
  5. Add on lemon slices, then salmon on top (add on more seasoning on top of salmon).
  6. Add vegetables on a single layer on the rest of the baking sheet.
  7. Bake for 25+ mins, or until salmon has reached 165°F internally.
  8. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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wednesday
Day Total Calories
501
0
(501 calories remainingover target)
Day Total Macros
51g
Carbs
43g
Protein
15g
Fat
Fiber
9g
Added Sugar
0g
dinner @ 7:30 pm
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Burger, Peppers, & Potatoes Sheet Pan

Starch
501 calories (501 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
51g
Carbs
43g
Protein
15g
Fat
Fiber
9g
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)
24 Mini bell pepper (60 calories per serving)
4 Potato, Russet, medium, 5 inches (160 calories per serving)
1 Tbsp + 1 tsp Taco seasoning (5 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)
2 tsp Avocado oil (tsp) (21 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Slice potatoes into small chunks, peppers into strips, mix these veg with oil and 1/2 your seasoning.
  4. Microwave potatoes for 4 minutes per potato.
  5. Mix meat with 1/2 your seasonings, make burger patty shapes with meat.
  6. Align all foods on a baking sheet in a single layer.
  7. Bake for 25+ minutes, or until meat has reached 145°F internally.
  8. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
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thursday
Day Total Calories
481
0
(481 calories remainingover target)
Day Total Macros
12g
Carbs
55g
Protein
23g
Fat
Fiber
4g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps

Chicken, Zucchini, & Peppers Sheet Pan

481 calories (481 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
55g
Protein
23g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
48 oz Chicken thigh, boneless, skinless, raw (380 calories per serving)
64 oz Tofu, extra firm (380 calories per serving)
4 Zucchini, medium (33 calories per serving)
4 Bell pepper, green, medium (27 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Slice zucchini into half moons.
  4. Slice pepper into medium chunks.
  5. Mix vegetables with oil.
  6. Line all foods in a single layer on baking sheet.
  7. Top with garlic salt.
  8. Bake for 30 minutes, or until chicken gets to 165°F internally.
  9. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
friday
Day Total Calories
304
0
(304 calories remainingover target)
Day Total Macros
12g
Carbs
32g
Protein
14g
Fat
Fiber
4g
Added Sugar
0g
dinner @ 7:30 pm
Edit Meal
Swaps
A sheet pan of salmon with broccolini, asparagus, and zucchini.

Salmon Broccolini Sheet Pan

304 calories (304 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
32g
Protein
14g
Fat
Fiber
4g
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 Broccolini (30 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. Slice zucchini into medium chunks.
  3. Line a baking sheet with parchment paper.
  4. Line all foods on baking sheet in a single layer.
  5. Top everything with garlic salt, top vegetables with oil.
  6. Bake for 20 minutes, or until salmon reaches 145°F internally.
  7. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
Add Day

dinner

monday

Calories
277
12g
Carbs
27g
Protein
14g
Fat
Fiber
4g
Added Sugar
0g
Swaps

Steak & Zucchini

277 calories (277 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
27g
Protein
14g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Sirloin Steak (190 calories per serving)
16 oz Tempeh (187 calories per serving)
8 Zucchini, medium (66 calories per serving)
2 tsp Avocado oil (tsp) (21 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice zucchini into half-moons.
  3. Mix veggies with seasonings & oil in a large bowl.
  4. Line a baking sheet with parchment paper.
  5. Layer all foods on a baking sheet in a single layer.
  6. Bake for 20 minutes, or until steak reaches 145°F internally.
  7. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
View

tuesday

Calories
413
16g
Carbs
47g
Protein
19g
Fat
Fiber
5g
Added Sugar
0g
Swaps

Salmon, Green Beans, & Broccolini

413 calories (413 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
16g
Carbs
47g
Protein
19g
Fat
Fiber
5g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Salmon fillet, raw (300 calories per serving)
48 oz Tofu, extra firm (285 calories per serving)
4 cups Green beans (31 calories per serving)
4 cups Broccolini (30 calories per serving)
2 Lemon, whole (11 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Slice lemon into rounds.
  3. Mix together vegetables (not lemon), oil, and seasoning.
  4. Line a baking sheet with parchment paper.
  5. Add on lemon slices, then salmon on top (add on more seasoning on top of salmon).
  6. Add vegetables on a single layer on the rest of the baking sheet.
  7. Bake for 25+ mins, or until salmon has reached 165°F internally.
  8. Enjoy!
Recipe Details
View

wednesday

Calories
501
51g
Carbs
43g
Protein
15g
Fat
Fiber
9g
Added Sugar
0g
Swaps

Burger, Peppers, & Potatoes Sheet Pan

Starch
501 calories (501 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
51g
Carbs
43g
Protein
15g
Fat
Fiber
9g
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)
24 Mini bell pepper (60 calories per serving)
4 Potato, Russet, medium, 5 inches (160 calories per serving)
1 Tbsp + 1 tsp Taco seasoning (5 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)
2 tsp Avocado oil (tsp) (21 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Slice potatoes into small chunks, peppers into strips, mix these veg with oil and 1/2 your seasoning.
  4. Microwave potatoes for 4 minutes per potato.
  5. Mix meat with 1/2 your seasonings, make burger patty shapes with meat.
  6. Align all foods on a baking sheet in a single layer.
  7. Bake for 25+ minutes, or until meat has reached 145°F internally.
  8. Enjoy!
Recipe Details
View

thursday

Calories
481
12g
Carbs
55g
Protein
23g
Fat
Fiber
4g
Added Sugar
0g
Swaps

Chicken, Zucchini, & Peppers Sheet Pan

481 calories (481 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
55g
Protein
23g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

Note: includes all selected portions
48 oz Chicken thigh, boneless, skinless, raw (380 calories per serving)
64 oz Tofu, extra firm (380 calories per serving)
4 Zucchini, medium (33 calories per serving)
4 Bell pepper, green, medium (27 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 Tbsp + 1 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Slice zucchini into half moons.
  4. Slice pepper into medium chunks.
  5. Mix vegetables with oil.
  6. Line all foods in a single layer on baking sheet.
  7. Top with garlic salt.
  8. Bake for 30 minutes, or until chicken gets to 165°F internally.
  9. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
View

friday

Calories
304
12g
Carbs
32g
Protein
14g
Fat
Fiber
4g
Added Sugar
0g
Swaps
A sheet pan of salmon with broccolini, asparagus, and zucchini.

Salmon Broccolini Sheet Pan

304 calories (304 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
12g
Carbs
32g
Protein
14g
Fat
Fiber
4g
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 Broccolini (30 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. Slice zucchini into medium chunks.
  3. Line a baking sheet with parchment paper.
  4. Line all foods on baking sheet in a single layer.
  5. Top everything with garlic salt, top vegetables with oil.
  6. Bake for 20 minutes, or until salmon reaches 145°F internally.
  7. 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

No groceries in this food group.

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Protein
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