Example Dairy-Free Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
91g
Carbs
82g
Protein
54g
Fat
Fiber
25g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
lunch @ 12:30 pm
Edit Meal
Ingredients
11 slice Soy bacon, slice
– 220 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp-dry Oregano
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap dressing for vinaigrette.
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
snack
Edit Meal
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Guacamole
– 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
dinner @ 7:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap chicken for chickpeas and chicken/beef broth to vegetable broth.
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
thursday, friday
Day Total Calories
Day Total Macros
89g
Carbs
79g
Protein
60g
Fat
Fiber
24g
Added Sugar
7g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
½ Avocado, small
– 117 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, red, medium
– 19 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
- Chop bell peppers into small pieces.
- Spray pan with an oil spray & add in peppers.
- Crack eggs in a small bowl and whisk with a fork.
- After cooking peppers ~5 minutes on medium heat, add in eggs.
- Top with salt and pepper, cook through.
- Slice avocado and have on the side.
lunch @ 12:30 pm
Edit Meal
Arugula Salad with Pasta & Avocado
28g
Carbs
11g
Protein
16g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
¼ Onion, red
– 11 calories
6 slice Soy bacon, slice
– 120 calories
¼ cup Pasta, elbows, whole wheat, cooked
– 45 calories
½ Avocado, small
– 117 calories
¼ tsp Everything bagel seasoning
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
Directions
Swap bacon for soy bacon, following package instructions in Steps 3-4.
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, & cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on the stovetop on the lowest heat, mixing frequently for ~8 minutes or until cooked through.
- Mix all ingredients in a bowl.
- No bacon? Use turkey bacon or soy bacon. No avocado? Use extra bacon. Gluten-free? Use gluten-free pasta.
snack
Edit Meal
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce
– 80 calories
⅛ cup Peanuts (cups)
– 96 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
saturday, sunday
Day Total Calories
Day Total Macros
92g
Carbs
126g
Protein
42g
Fat
Fiber
32g
Added Sugar
8g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, thick, slice
– 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
1 cup Raspberries, fresh
– 64 calories
Directions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten-free? Use gluten-free bread.
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
1 tsp-dry Garlic salt (tsp)
– 0 calories
¼ cup Guacamole
– 105 calories
1 Cucumber, small
– 32 calories
½ cup Carrots, baby
– 23 calories
Directions
Swap chicken for tofu, being sure to press out moisture before slicing and cooking until golden brown.
- Cut the chicken into bite-sized pieces &season thoroughly with garlic salt. If you like, add more than 1 tsp.
- Spray a pan with oil. Cook the chicken pieces for ~8-9 minutes on medium heat or until cooked through.
- Slice cucumbers.
- Dip veggies & chicken into guac.
- Pescatarian? Use fish.
snack
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 cup Tomatoes, grape
– 32 calories
½ Onion, red
– 23 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap shrimp for roasted chickpeas in Step 4. To roast chickpeas, drain and rinse, toss with olive oil, salt, and pepper, then bake at 400°F (200°C) for 20-25 minutes until crispy. Mix with the other ingredients as directed.
- Spray a pan with an oil spray.
- Stir fry shrimp on medium heat ~8 minutes, drain away any excess liquid.
- Dice onion, & cut tomatoes in halves.
- Mix all ingredients together.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
2 cups Broccoli, frozen
– 62 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Soy sauce (Tbsp)
– 20 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef & broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
breakfast
lunch
snack
dinner
monday
Calories
1202
91g
Carbs
83g
Protein
54g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
Ingredients
11 slice Soy bacon, slice
– 220 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp-dry Oregano
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap dressing for vinaigrette.
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Guacamole
– 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap chicken for chickpeas and chicken/beef broth to vegetable broth.
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
tuesday
Calories
1202
91g
Carbs
83g
Protein
54g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
Ingredients
11 slice Soy bacon, slice
– 220 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp-dry Oregano
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap dressing for vinaigrette.
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Guacamole
– 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap chicken for chickpeas and chicken/beef broth to vegetable broth.
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
wednesday
Calories
1202
91g
Carbs
83g
Protein
54g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
Ingredients
11 slice Soy bacon, slice
– 220 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp-dry Oregano
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap dressing for vinaigrette.
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Guacamole
– 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap chicken for chickpeas and chicken/beef broth to vegetable broth.
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
thursday
Calories
1205
86g
Carbs
79g
Protein
61g
Fat
Fiber
25g
Added Sugar
4g
Ingredients
2 Egg, large
– 144 calories
½ Avocado, small
– 117 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, red, medium
– 19 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
- Chop bell peppers into small pieces.
- Spray pan with an oil spray & add in peppers.
- Crack eggs in a small bowl and whisk with a fork.
- After cooking peppers ~5 minutes on medium heat, add in eggs.
- Top with salt and pepper, cook through.
- Slice avocado and have on the side.
Arugula Salad with Pasta & Avocado
28g
Carbs
11g
Protein
16g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
¼ Onion, red
– 11 calories
6 slice Soy bacon, slice
– 120 calories
¼ cup Pasta, elbows, whole wheat, cooked
– 45 calories
½ Avocado, small
– 117 calories
¼ tsp Everything bagel seasoning
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
Directions
Swap bacon for soy bacon, following package instructions in Steps 3-4.
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, & cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on the stovetop on the lowest heat, mixing frequently for ~8 minutes or until cooked through.
- Mix all ingredients in a bowl.
- No bacon? Use turkey bacon or soy bacon. No avocado? Use extra bacon. Gluten-free? Use gluten-free pasta.
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce
– 80 calories
⅛ cup Peanuts (cups)
– 96 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
friday
Calories
1205
86g
Carbs
79g
Protein
61g
Fat
Fiber
25g
Added Sugar
4g
Ingredients
2 Egg, large
– 144 calories
½ Avocado, small
– 117 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, red, medium
– 19 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
- Chop bell peppers into small pieces.
- Spray pan with an oil spray & add in peppers.
- Crack eggs in a small bowl and whisk with a fork.
- After cooking peppers ~5 minutes on medium heat, add in eggs.
- Top with salt and pepper, cook through.
- Slice avocado and have on the side.
Arugula Salad with Pasta & Avocado
28g
Carbs
11g
Protein
16g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
¼ Onion, red
– 11 calories
6 slice Soy bacon, slice
– 120 calories
¼ cup Pasta, elbows, whole wheat, cooked
– 45 calories
½ Avocado, small
– 117 calories
¼ tsp Everything bagel seasoning
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
Directions
Swap bacon for soy bacon, following package instructions in Steps 3-4.
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, & cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on the stovetop on the lowest heat, mixing frequently for ~8 minutes or until cooked through.
- Mix all ingredients in a bowl.
- No bacon? Use turkey bacon or soy bacon. No avocado? Use extra bacon. Gluten-free? Use gluten-free pasta.
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce
– 80 calories
⅛ cup Peanuts (cups)
– 96 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
saturday
Calories
1240
86g
Carbs
138g
Protein
39g
Fat
Fiber
26g
Added Sugar
5g
Ingredients
1 Bread, thick, slice
– 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
1 cup Raspberries, fresh
– 64 calories
Directions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten-free? Use gluten-free bread.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1 tsp-dry Garlic salt (tsp)
– 0 calories
¼ cup Guacamole
– 105 calories
1 Cucumber, small
– 32 calories
½ cup Carrots, baby
– 23 calories
Directions
Swap chicken for tofu, being sure to press out moisture before slicing and cooking until golden brown.
- Cut the chicken into bite-sized pieces &season thoroughly with garlic salt. If you like, add more than 1 tsp.
- Spray a pan with oil. Cook the chicken pieces for ~8-9 minutes on medium heat or until cooked through.
- Slice cucumbers.
- Dip veggies & chicken into guac.
- Pescatarian? Use fish.
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 cup Tomatoes, grape
– 32 calories
½ Onion, red
– 23 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap shrimp for roasted chickpeas in Step 4. To roast chickpeas, drain and rinse, toss with olive oil, salt, and pepper, then bake at 400°F (200°C) for 20-25 minutes until crispy. Mix with the other ingredients as directed.
- Spray a pan with an oil spray.
- Stir fry shrimp on medium heat ~8 minutes, drain away any excess liquid.
- Dice onion, & cut tomatoes in halves.
- Mix all ingredients together.
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
2 cups Broccoli, frozen
– 62 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Soy sauce (Tbsp)
– 20 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef & broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
sunday
Calories
1240
86g
Carbs
138g
Protein
39g
Fat
Fiber
26g
Added Sugar
5g
Ingredients
1 Bread, thick, slice
– 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
1 cup Raspberries, fresh
– 64 calories
Directions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten-free? Use gluten-free bread.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1 tsp-dry Garlic salt (tsp)
– 0 calories
¼ cup Guacamole
– 105 calories
1 Cucumber, small
– 32 calories
½ cup Carrots, baby
– 23 calories
Directions
Swap chicken for tofu, being sure to press out moisture before slicing and cooking until golden brown.
- Cut the chicken into bite-sized pieces &season thoroughly with garlic salt. If you like, add more than 1 tsp.
- Spray a pan with oil. Cook the chicken pieces for ~8-9 minutes on medium heat or until cooked through.
- Slice cucumbers.
- Dip veggies & chicken into guac.
- Pescatarian? Use fish.
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 cup Tomatoes, grape
– 32 calories
½ Onion, red
– 23 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
Directions
Swap shrimp for roasted chickpeas in Step 4. To roast chickpeas, drain and rinse, toss with olive oil, salt, and pepper, then bake at 400°F (200°C) for 20-25 minutes until crispy. Mix with the other ingredients as directed.
- Spray a pan with an oil spray.
- Stir fry shrimp on medium heat ~8 minutes, drain away any excess liquid.
- Dice onion, & cut tomatoes in halves.
- Mix all ingredients together.
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
2 cups Broccoli, frozen
– 62 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Soy sauce (Tbsp)
– 20 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef & broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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