Example Vegetarian MealPlan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
109g
Carbs
69g
Protein
53g
Fat
Fiber
22g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 cup Grapes, red - 104 calories
1 Cheese, string cheese, mozzarella, full fat/ regular - 70 calories
Directions
- No dairy? Use nuts or seeds
lunch @ 12:30 pm
Edit Meal
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
snack
Edit Meal
Ingredients
3 oz Cheese, sliced, mozzarella, full fat/ regular - 210 calories
2 Tomato, medium - 44 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomato & mozzarella if not already sliced
- Drizzle with balsamic glaze & add seasonings
- No dairy? Use avocado
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Sugar snap peas - 61 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
3 tsp Sesame seeds (tsp) - 39 calories
½ cup Carrots, shredded or julienned - 23 calories
½ cup Cabbage, shredded - 8 calories
5 oz Tofu, firm - 130 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir-fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
thursday, friday
Day Total Calories
Day Total Macros
110g
Carbs
44g
Protein
42g
Fat
Fiber
24g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal
Bell Pepper Sandwiches with Tomato Mozzarella Salad
34g
Carbs
15g
Protein
20g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Bell pepper, green, medium - 27 calories
1 cup Tomatoes, grape - 32 calories
¼ Onion, red - 11 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
2 oz Mozzarella balls, mini - 140 calories
¼ tsp Basil, dried - 0 calories
⅛ tsp Garlic salt - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Slice tomatoes, cucumber, avocado, and mozz balls into small pieces.
- Mix all ingredients (except bell peppers) in a bowl, including seasonings and red wine vinegar.
- Cut open bell pepper, scoop out seeds and remove stems. Fill with salad.
- Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way
- No dairy? Use more avocado, bacon, or chicken.
snack
Edit Meal
Ingredients
1 Apple, small - 77 calories
1 Egg, large - 72 calories
Directions
- Hard boil egg.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Squash, spaghetti - 90 calories
1 cup Broccoli - 24 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- While spaghetti squash is baking, spray a pan with an oil spray.
- Stir fry broccoli for 5-6 minutes.
- Once spaghetti squash is shredded, mix with cheeses and broccoli.
- If it needs heating, microwave or stir fry with an oil spray briefly.
- Top with garlic salt.
- No dairy? Use a dairy-free cheese, or oil. Or swap out this meal for another.
- Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
saturday, sunday
Day Total Calories
Day Total Macros
124g
Carbs
61g
Protein
57g
Fat
Fiber
34g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Asparagus and Sun Dried Tomatoes with Eggs
12g
Carbs
16g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1 cup Asparagus spears, chopped - 27 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray a pan with an oil spray.
- Cut off hard ends of asparagus.
- Stir fry asparagus for ~5 minutes, until cooked through.
- Add sun dried tomatoes at the end.
- While veggies are cooking, spray a second pan with an oil spray.
- Crack eggs in pan, fry until desired consistency.
- Combine all ingredients in a bowl.
lunch @ 12:30 pm
Edit Meal
Ingredients
⅓ cup Cheese, crumbled, feta - 133 calories
1 Cucumber, small - 32 calories
½ cup Tomatoes, grape - 16 calories
½ Onion, red - 23 calories
1 oz Olives, sliced - 50 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice veggies.
- Mix all ingredients.
- No dairy? Use avocado, or full-fat dressing.
snack
Edit Meal
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Lentils, cooked - 230 calories
1½ cups Broth, vegetable (cups) - 23 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Onion, yellow, large - 28 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
breakfast
lunch
snack
dinner
monday
Calories
1200
112g
Carbs
69g
Protein
54g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 cup Grapes, red - 104 calories
1 Cheese, string cheese, mozzarella, full fat/ regular - 70 calories
Directions
- No dairy? Use nuts or seeds
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Ingredients
3 oz Cheese, sliced, mozzarella, full fat/ regular - 210 calories
2 Tomato, medium - 44 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomato & mozzarella if not already sliced
- Drizzle with balsamic glaze & add seasonings
- No dairy? Use avocado
Ingredients
1 cup Sugar snap peas - 61 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
3 tsp Sesame seeds (tsp) - 39 calories
½ cup Carrots, shredded or julienned - 23 calories
½ cup Cabbage, shredded - 8 calories
5 oz Tofu, firm - 130 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir-fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
tuesday
Calories
1200
112g
Carbs
69g
Protein
54g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 cup Grapes, red - 104 calories
1 Cheese, string cheese, mozzarella, full fat/ regular - 70 calories
Directions
- No dairy? Use nuts or seeds
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Ingredients
3 oz Cheese, sliced, mozzarella, full fat/ regular - 210 calories
2 Tomato, medium - 44 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomato & mozzarella if not already sliced
- Drizzle with balsamic glaze & add seasonings
- No dairy? Use avocado
Ingredients
1 cup Sugar snap peas - 61 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
3 tsp Sesame seeds (tsp) - 39 calories
½ cup Carrots, shredded or julienned - 23 calories
½ cup Cabbage, shredded - 8 calories
5 oz Tofu, firm - 130 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir-fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
wednesday
Calories
1200
112g
Carbs
69g
Protein
54g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 cup Grapes, red - 104 calories
1 Cheese, string cheese, mozzarella, full fat/ regular - 70 calories
Directions
- No dairy? Use nuts or seeds
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Ingredients
3 oz Cheese, sliced, mozzarella, full fat/ regular - 210 calories
2 Tomato, medium - 44 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomato & mozzarella if not already sliced
- Drizzle with balsamic glaze & add seasonings
- No dairy? Use avocado
Ingredients
1 cup Sugar snap peas - 61 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
3 tsp Sesame seeds (tsp) - 39 calories
½ cup Carrots, shredded or julienned - 23 calories
½ cup Cabbage, shredded - 8 calories
5 oz Tofu, firm - 130 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir-fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
thursday
Calories
979
110g
Carbs
44g
Protein
42g
Fat
Fiber
25g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Bell Pepper Sandwiches with Tomato Mozzarella Salad
34g
Carbs
15g
Protein
20g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Bell pepper, green, medium - 27 calories
1 cup Tomatoes, grape - 32 calories
¼ Onion, red - 11 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
2 oz Mozzarella balls, mini - 140 calories
¼ tsp Basil, dried - 0 calories
⅛ tsp Garlic salt - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Slice tomatoes, cucumber, avocado, and mozz balls into small pieces.
- Mix all ingredients (except bell peppers) in a bowl, including seasonings and red wine vinegar.
- Cut open bell pepper, scoop out seeds and remove stems. Fill with salad.
- Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way
- No dairy? Use more avocado, bacon, or chicken.
Ingredients
1 Apple, small - 77 calories
1 Egg, large - 72 calories
Directions
- Hard boil egg.
Ingredients
2 cups Squash, spaghetti - 90 calories
1 cup Broccoli - 24 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- While spaghetti squash is baking, spray a pan with an oil spray.
- Stir fry broccoli for 5-6 minutes.
- Once spaghetti squash is shredded, mix with cheeses and broccoli.
- If it needs heating, microwave or stir fry with an oil spray briefly.
- Top with garlic salt.
- No dairy? Use a dairy-free cheese, or oil. Or swap out this meal for another.
- Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
friday
Calories
979
110g
Carbs
44g
Protein
42g
Fat
Fiber
25g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Bell Pepper Sandwiches with Tomato Mozzarella Salad
34g
Carbs
15g
Protein
20g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Bell pepper, green, medium - 27 calories
1 cup Tomatoes, grape - 32 calories
¼ Onion, red - 11 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
2 oz Mozzarella balls, mini - 140 calories
¼ tsp Basil, dried - 0 calories
⅛ tsp Garlic salt - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Slice tomatoes, cucumber, avocado, and mozz balls into small pieces.
- Mix all ingredients (except bell peppers) in a bowl, including seasonings and red wine vinegar.
- Cut open bell pepper, scoop out seeds and remove stems. Fill with salad.
- Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way
- No dairy? Use more avocado, bacon, or chicken.
Ingredients
1 Apple, small - 77 calories
1 Egg, large - 72 calories
Directions
- Hard boil egg.
Ingredients
2 cups Squash, spaghetti - 90 calories
1 cup Broccoli - 24 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- While spaghetti squash is baking, spray a pan with an oil spray.
- Stir fry broccoli for 5-6 minutes.
- Once spaghetti squash is shredded, mix with cheeses and broccoli.
- If it needs heating, microwave or stir fry with an oil spray briefly.
- Top with garlic salt.
- No dairy? Use a dairy-free cheese, or oil. Or swap out this meal for another.
- Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
saturday
Calories
1238
126g
Carbs
62g
Protein
58g
Fat
Fiber
35g
Added Sugar
—g
Asparagus and Sun Dried Tomatoes with Eggs
12g
Carbs
16g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1 cup Asparagus spears, chopped - 27 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray a pan with an oil spray.
- Cut off hard ends of asparagus.
- Stir fry asparagus for ~5 minutes, until cooked through.
- Add sun dried tomatoes at the end.
- While veggies are cooking, spray a second pan with an oil spray.
- Crack eggs in pan, fry until desired consistency.
- Combine all ingredients in a bowl.
Ingredients
⅓ cup Cheese, crumbled, feta - 133 calories
1 Cucumber, small - 32 calories
½ cup Tomatoes, grape - 16 calories
½ Onion, red - 23 calories
1 oz Olives, sliced - 50 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice veggies.
- Mix all ingredients.
- No dairy? Use avocado, or full-fat dressing.
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
Ingredients
1 cup Lentils, cooked - 230 calories
1½ cups Broth, vegetable (cups) - 23 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Onion, yellow, large - 28 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
sunday
Calories
1238
126g
Carbs
62g
Protein
58g
Fat
Fiber
35g
Added Sugar
—g
Asparagus and Sun Dried Tomatoes with Eggs
12g
Carbs
16g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1 cup Asparagus spears, chopped - 27 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray a pan with an oil spray.
- Cut off hard ends of asparagus.
- Stir fry asparagus for ~5 minutes, until cooked through.
- Add sun dried tomatoes at the end.
- While veggies are cooking, spray a second pan with an oil spray.
- Crack eggs in pan, fry until desired consistency.
- Combine all ingredients in a bowl.
Ingredients
⅓ cup Cheese, crumbled, feta - 133 calories
1 Cucumber, small - 32 calories
½ cup Tomatoes, grape - 16 calories
½ Onion, red - 23 calories
1 oz Olives, sliced - 50 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Salt - 0 calories
Directions
- Slice veggies.
- Mix all ingredients.
- No dairy? Use avocado, or full-fat dressing.
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
Ingredients
1 cup Lentils, cooked - 230 calories
1½ cups Broth, vegetable (cups) - 23 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Onion, yellow, large - 28 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
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