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
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 calories
½ Avocado, small - 117 calories
¼ tsp Oregano - 0 calories
Directions
- 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 or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 calories
1 tsp Garlic, minced (tsp) - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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 Salt - 0 calories
¼ tsp 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 and Avocado
29g
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
2 Uncured bacon, slice - 88 calories
½ cup Pasta, elbows, whole wheat, cooked - 53 calories
½ Avocado, small - 117 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook pasta as instructed on package.
- Halve tomatoes, dice onion, and cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on stovetop on lowest heat, mixing frequently, ~8 minutes, or until cooked through.
- Mix all ingredients together 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
- 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1 tsp 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 and 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 and chicken into guac.
- Pescatarian? Use fish.
snack
Edit Meal
Ingredients
7½ oz Shrimp, fresh or frozen - 210 calories
1 cup Tomatoes, grape - 32 calories
½ Onion, red - 23 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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
2 cups Broccoli, frozen - 62 calories
4 oz Ground beef, 85% lean, raw - 213 calories
4 oz Ground turkey, 85% lean, raw - 225 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
- Swap out ground beef for ground turkey, tofu, or beans/lentils.
- Swap out soy ginger sauce for soy sauce.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and 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, tofu, or beans/lentils. 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
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 calories
½ Avocado, small - 117 calories
¼ tsp Oregano - 0 calories
Directions
- 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 or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 calories
1 tsp Garlic, minced (tsp) - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 calories
½ Avocado, small - 117 calories
¼ tsp Oregano - 0 calories
Directions
- 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 or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 calories
1 tsp Garlic, minced (tsp) - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 calories
½ Avocado, small - 117 calories
¼ tsp Oregano - 0 calories
Directions
- 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 or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 calories
1 tsp Garlic, minced (tsp) - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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
1213
87g
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 Salt - 0 calories
¼ tsp 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 and Avocado
29g
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
2 Uncured bacon, slice - 88 calories
½ cup Pasta, elbows, whole wheat, cooked - 53 calories
½ Avocado, small - 117 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook pasta as instructed on package.
- Halve tomatoes, dice onion, and cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on stovetop on lowest heat, mixing frequently, ~8 minutes, or until cooked through.
- Mix all ingredients together 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
- 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
1213
87g
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 Salt - 0 calories
¼ tsp 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 and Avocado
29g
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
2 Uncured bacon, slice - 88 calories
½ cup Pasta, elbows, whole wheat, cooked - 53 calories
½ Avocado, small - 117 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook pasta as instructed on package.
- Halve tomatoes, dice onion, and cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on stovetop on lowest heat, mixing frequently, ~8 minutes, or until cooked through.
- Mix all ingredients together 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
- 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
88g
Carbs
127g
Protein
42g
Fat
Fiber
32g
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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1 tsp 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 and 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 and chicken into guac.
- Pescatarian? Use fish.
Ingredients
7½ oz Shrimp, fresh or frozen - 210 calories
1 cup Tomatoes, grape - 32 calories
½ Onion, red - 23 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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
2 cups Broccoli, frozen - 62 calories
4 oz Ground beef, 85% lean, raw - 213 calories
4 oz Ground turkey, 85% lean, raw - 225 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
- Swap out ground beef for ground turkey, tofu, or beans/lentils.
- Swap out soy ginger sauce for soy sauce.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and 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, tofu, or beans/lentils. 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
88g
Carbs
127g
Protein
42g
Fat
Fiber
32g
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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1 tsp 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 and 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 and chicken into guac.
- Pescatarian? Use fish.
Ingredients
7½ oz Shrimp, fresh or frozen - 210 calories
1 cup Tomatoes, grape - 32 calories
½ Onion, red - 23 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- 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
2 cups Broccoli, frozen - 62 calories
4 oz Ground beef, 85% lean, raw - 213 calories
4 oz Ground turkey, 85% lean, raw - 225 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
- Swap out ground beef for ground turkey, tofu, or beans/lentils.
- Swap out soy ginger sauce for soy sauce.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and 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, tofu, or beans/lentils. 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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