Example 1600 Calorie Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
87g
Carbs
156g
Protein
71g
Fat
Fiber
18g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
2% Plain Greek Yogurt with 1/4 Cup Nuts
11g
Carbs
25g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free - 130 calories
¼ cup Nuts - 200 calories
Directions
Swap regular yogurt for a dairy-free version.
- If you like, crush nuts by placing them in a plastic bag and crushing them with a hard object, like a rolling pin.
- Add nuts to yogurt.
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
- No nuts? Use seeds.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Apple, small - 77 calories
1 cup Leafy greens, kale, raw - 10 calories
1 cup Leafy greens, spinach, raw - 7 calories
1 Tbsp Almonds, slivered (Tbsp) - 39 calories
½ Potato, sweet, medium, 5 inches - 56 calories
¼ cup Rice, brown, cooked - 55 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ oz Cheese, goat - 52 calories
1 Tbsp Balsamic vinegar - 14 calories
¼ tsp Salt - 0 calories
Directions
- Cook rice as instructed on package.
- Cut chicken into small pieces. Dice apple.
- Poke holes in potato with fork on top and bottom. Microwave whole potato (not 1/2 at a time) for 4 minutes on each side. When cool, slice into bite-sized pieces.
- Spray a pan with an oil spray. Cook chicken for ~8 minutes on low-medium heat, until cooked through.
- Combine all ingredients.
- Top with dressing and seasoning.
- No chicken? Use fish, tofu, or beans. No dairy? Use a dairy-free cheese, or more almonds.
snack
Edit Meal
Ingredients
3 oz Vegetarian jerky (e.g. Salmon jerky) - 330 calories
1 Guacamole, single-serving packet - 100 calories
Directions
Swap jerky for vegetarian jerky.
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
dinner @ 7:30 pm
Edit Meal
Buffalo Cauliflower Bites with Chicken
13g
Carbs
51g
Protein
10g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
6 Tempeh bacon - 180 calories
2 cups Cauliflower florets - 50 calories
4 tsp Buffalo sauce - 20 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
Directions
Swap chicken for tempeh bacon in Step 3. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
Swap cheese for dairy-free version.
- Preheat oven to 400 degrees.
- Spray baking sheet with an oil spray.
- Cube chicken and chop cauliflower into small pieces.
- Bake cauliflower and chicken for 30 minutes (flip chicken over and stir cauliflower at 15 minutes).
- Mix cauliflower and chicken with buffalo sauce and cheese in a bowl, then transfer back to baking sheet.
- Bake for an additional 5 minutes.
- No cauliflower? Use broccoli.
thursday, friday
Day Total Calories
Day Total Macros
103g
Carbs
87g
Protein
93g
Fat
Fiber
27g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Blueberry Banana Overnight Oats with Chia Seeds
65g
Carbs
12g
Protein
12g
Fat
Fiber
15g
Added Sugar
—g
Ingredients
2 Tbsp Chia seeds - 120 calories
½ Banana - 53 calories
½ cup Blueberries, fresh - 35 calories
½ cup Oatmeal, dry oats (uncooked) - 150 calories
½ cup Milk, 2% (cups) - 61 calories
Directions
- Combine oats, milk, and chia seeds
- Let sit in container with lid (like a Ball jar) overnight
- Top with blueberries and banana
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
1 Tomato, medium - 22 calories
8 slice Soy bacon, slice - 160 calories
¼ tsp Salt - 0 calories
¼ tsp Oregano - 0 calories
3 Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) - 150 calories
Directions
Swap bacon for soy bacon, using package instructions in step 1.
Swap dressing for vinaigrette.
- Fry bacon on the stovetop, cooking on low heat and turning every few minutes. Alternatively, you can cook bacon in the microwave or the oven (~20 minutes at 400 degrees) if you prefer.
- Break bacon into strips.
- Cut tomato into cubes.
- Combine all ingredients in a bowl.
- No pork bacon? Use turkey or vegetarian option.
- Note: I used Trader Joe’s Chunky Blue Cheese Dip (in the refrigerated section) – but any type is fine!
snack
Edit Meal
Ingredients
2 Egg, large - 144 calories
½ cup Hummus - 200 calories
1 cup Carrots, baby - 45 calories
½ cup Sugar snap peas - 31 calories
½ Bell pepper, orange, large - 25 calories
Directions
Swap cheese for hummus.
- Cut cheese into cubes if you like.
- Hard-boil eggs.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm - 190 calories
1 cup Asparagus spears, chopped - 27 calories
1 cup Leafy greens, bok choy, raw - 10 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
2 tsp Soy sauce (tsp) - 8 calories
1 Tbsp Garlic, minced (Tbsp) - 0 calories
3 tsp Sesame seeds (tsp) - 39 calories
Directions
In Step 3, swap salmon for tofu.
Press and cube the tofu, then coat it with the soy sauce mixture before baking.
- Preheat oven to 425 degrees F.
- Line a baking sheet with parchment paper or tin foil. Add asparagus, bok choy, and salmon to the baking sheet.
- Mix oil, vinegar, soy sauce, sesame seeds, and garlic in a bowl. Top onto veggies and salmon. Mix around with your fingers so everything’s coated.
- Bake ~20 minutes, or until salmon flakes easily.
- No bok choy? Use extra asparagus.
saturday, sunday
Day Total Calories
Day Total Macros
115g
Carbs
65g
Protein
80g
Fat
Fiber
34g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, thick, slice - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 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
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
1 Cucumber, small - 32 calories
1 Avocado, small - 233 calories
¼ tsp Basil, dried - 0 calories
⅛ tsp Garlic salt - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
Swap cheese for more avocado.
- 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.
snack
Edit Meal
Veggies, 1/4 Cup Nuts, and Round Cheese Box
27g
Carbs
17g
Protein
24g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
1 Egg, hard-boiled - 60 calories
¼ cup Nuts - 200 calories
Directions
Swap cheese for hard-boiled egg.
- Slice cucumber into coin shapes.
- String cheese can be an easy substitute if you can't find wax round cheese.
- Roasted & salted nuts are fine. No nuts? Use seeds.
dinner @ 7:30 pm
Edit Meal
Brussels, Bacon, & Blue Cheese Bowl
14g
Carbs
19g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
4 Tempeh bacon - 120 calories
1 cup Brussels sprouts - 56 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap bacon for tempeh bacon in Step 1.Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
- Cut bacon into small pieces with kitchen shears.
- Cut off Brussels’ hard ends & halve each one.
- Spray pan with an oil spray.
- Stir-fry Brussels and bacon pieces for 15-20 minutes, until bacon is cooked through, on low heat.
- Combine all ingredients in a bowl.
- No dairy? Use oil instead of an oil spray.
breakfast
lunch
snack
dinner
monday
Calories
1604
88g
Carbs
156g
Protein
72g
Fat
Fiber
18g
Added Sugar
—g
2% Plain Greek Yogurt with 1/4 Cup Nuts
11g
Carbs
25g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free - 130 calories
¼ cup Nuts - 200 calories
Directions
Swap regular yogurt for a dairy-free version.
- If you like, crush nuts by placing them in a plastic bag and crushing them with a hard object, like a rolling pin.
- Add nuts to yogurt.
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
- No nuts? Use seeds.
Ingredients
1 Apple, small - 77 calories
1 cup Leafy greens, kale, raw - 10 calories
1 cup Leafy greens, spinach, raw - 7 calories
1 Tbsp Almonds, slivered (Tbsp) - 39 calories
½ Potato, sweet, medium, 5 inches - 56 calories
¼ cup Rice, brown, cooked - 55 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ oz Cheese, goat - 52 calories
1 Tbsp Balsamic vinegar - 14 calories
¼ tsp Salt - 0 calories
Directions
- Cook rice as instructed on package.
- Cut chicken into small pieces. Dice apple.
- Poke holes in potato with fork on top and bottom. Microwave whole potato (not 1/2 at a time) for 4 minutes on each side. When cool, slice into bite-sized pieces.
- Spray a pan with an oil spray. Cook chicken for ~8 minutes on low-medium heat, until cooked through.
- Combine all ingredients.
- Top with dressing and seasoning.
- No chicken? Use fish, tofu, or beans. No dairy? Use a dairy-free cheese, or more almonds.
Ingredients
3 oz Vegetarian jerky (e.g. Salmon jerky) - 330 calories
1 Guacamole, single-serving packet - 100 calories
Directions
Swap jerky for vegetarian jerky.
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Buffalo Cauliflower Bites with Chicken
13g
Carbs
51g
Protein
10g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
6 Tempeh bacon - 180 calories
2 cups Cauliflower florets - 50 calories
4 tsp Buffalo sauce - 20 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
Directions
Swap chicken for tempeh bacon in Step 3. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
Swap cheese for dairy-free version.
- Preheat oven to 400 degrees.
- Spray baking sheet with an oil spray.
- Cube chicken and chop cauliflower into small pieces.
- Bake cauliflower and chicken for 30 minutes (flip chicken over and stir cauliflower at 15 minutes).
- Mix cauliflower and chicken with buffalo sauce and cheese in a bowl, then transfer back to baking sheet.
- Bake for an additional 5 minutes.
- No cauliflower? Use broccoli.
tuesday
Calories
1604
88g
Carbs
156g
Protein
72g
Fat
Fiber
18g
Added Sugar
—g
2% Plain Greek Yogurt with 1/4 Cup Nuts
11g
Carbs
25g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free - 130 calories
¼ cup Nuts - 200 calories
Directions
Swap regular yogurt for a dairy-free version.
- If you like, crush nuts by placing them in a plastic bag and crushing them with a hard object, like a rolling pin.
- Add nuts to yogurt.
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
- No nuts? Use seeds.
Ingredients
1 Apple, small - 77 calories
1 cup Leafy greens, kale, raw - 10 calories
1 cup Leafy greens, spinach, raw - 7 calories
1 Tbsp Almonds, slivered (Tbsp) - 39 calories
½ Potato, sweet, medium, 5 inches - 56 calories
¼ cup Rice, brown, cooked - 55 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ oz Cheese, goat - 52 calories
1 Tbsp Balsamic vinegar - 14 calories
¼ tsp Salt - 0 calories
Directions
- Cook rice as instructed on package.
- Cut chicken into small pieces. Dice apple.
- Poke holes in potato with fork on top and bottom. Microwave whole potato (not 1/2 at a time) for 4 minutes on each side. When cool, slice into bite-sized pieces.
- Spray a pan with an oil spray. Cook chicken for ~8 minutes on low-medium heat, until cooked through.
- Combine all ingredients.
- Top with dressing and seasoning.
- No chicken? Use fish, tofu, or beans. No dairy? Use a dairy-free cheese, or more almonds.
Ingredients
3 oz Vegetarian jerky (e.g. Salmon jerky) - 330 calories
1 Guacamole, single-serving packet - 100 calories
Directions
Swap jerky for vegetarian jerky.
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Buffalo Cauliflower Bites with Chicken
13g
Carbs
51g
Protein
10g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
6 Tempeh bacon - 180 calories
2 cups Cauliflower florets - 50 calories
4 tsp Buffalo sauce - 20 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
Directions
Swap chicken for tempeh bacon in Step 3. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
Swap cheese for dairy-free version.
- Preheat oven to 400 degrees.
- Spray baking sheet with an oil spray.
- Cube chicken and chop cauliflower into small pieces.
- Bake cauliflower and chicken for 30 minutes (flip chicken over and stir cauliflower at 15 minutes).
- Mix cauliflower and chicken with buffalo sauce and cheese in a bowl, then transfer back to baking sheet.
- Bake for an additional 5 minutes.
- No cauliflower? Use broccoli.
wednesday
Calories
1604
88g
Carbs
156g
Protein
72g
Fat
Fiber
18g
Added Sugar
—g
2% Plain Greek Yogurt with 1/4 Cup Nuts
11g
Carbs
25g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free - 130 calories
¼ cup Nuts - 200 calories
Directions
Swap regular yogurt for a dairy-free version.
- If you like, crush nuts by placing them in a plastic bag and crushing them with a hard object, like a rolling pin.
- Add nuts to yogurt.
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
- No nuts? Use seeds.
Ingredients
1 Apple, small - 77 calories
1 cup Leafy greens, kale, raw - 10 calories
1 cup Leafy greens, spinach, raw - 7 calories
1 Tbsp Almonds, slivered (Tbsp) - 39 calories
½ Potato, sweet, medium, 5 inches - 56 calories
¼ cup Rice, brown, cooked - 55 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ oz Cheese, goat - 52 calories
1 Tbsp Balsamic vinegar - 14 calories
¼ tsp Salt - 0 calories
Directions
- Cook rice as instructed on package.
- Cut chicken into small pieces. Dice apple.
- Poke holes in potato with fork on top and bottom. Microwave whole potato (not 1/2 at a time) for 4 minutes on each side. When cool, slice into bite-sized pieces.
- Spray a pan with an oil spray. Cook chicken for ~8 minutes on low-medium heat, until cooked through.
- Combine all ingredients.
- Top with dressing and seasoning.
- No chicken? Use fish, tofu, or beans. No dairy? Use a dairy-free cheese, or more almonds.
Ingredients
3 oz Vegetarian jerky (e.g. Salmon jerky) - 330 calories
1 Guacamole, single-serving packet - 100 calories
Directions
Swap jerky for vegetarian jerky.
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Buffalo Cauliflower Bites with Chicken
13g
Carbs
51g
Protein
10g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
6 Tempeh bacon - 180 calories
2 cups Cauliflower florets - 50 calories
4 tsp Buffalo sauce - 20 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
Directions
Swap chicken for tempeh bacon in Step 3. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
Swap cheese for dairy-free version.
- Preheat oven to 400 degrees.
- Spray baking sheet with an oil spray.
- Cube chicken and chop cauliflower into small pieces.
- Bake cauliflower and chicken for 30 minutes (flip chicken over and stir cauliflower at 15 minutes).
- Mix cauliflower and chicken with buffalo sauce and cheese in a bowl, then transfer back to baking sheet.
- Bake for an additional 5 minutes.
- No cauliflower? Use broccoli.
thursday
Calories
1639
106g
Carbs
88g
Protein
94g
Fat
Fiber
28g
Added Sugar
—g
Blueberry Banana Overnight Oats with Chia Seeds
65g
Carbs
12g
Protein
12g
Fat
Fiber
15g
Added Sugar
—g
Ingredients
2 Tbsp Chia seeds - 120 calories
½ Banana - 53 calories
½ cup Blueberries, fresh - 35 calories
½ cup Oatmeal, dry oats (uncooked) - 150 calories
½ cup Milk, 2% (cups) - 61 calories
Directions
- Combine oats, milk, and chia seeds
- Let sit in container with lid (like a Ball jar) overnight
- Top with blueberries and banana
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
1 Tomato, medium - 22 calories
8 slice Soy bacon, slice - 160 calories
¼ tsp Salt - 0 calories
¼ tsp Oregano - 0 calories
3 Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) - 150 calories
Directions
Swap bacon for soy bacon, using package instructions in step 1.
Swap dressing for vinaigrette.
- Fry bacon on the stovetop, cooking on low heat and turning every few minutes. Alternatively, you can cook bacon in the microwave or the oven (~20 minutes at 400 degrees) if you prefer.
- Break bacon into strips.
- Cut tomato into cubes.
- Combine all ingredients in a bowl.
- No pork bacon? Use turkey or vegetarian option.
- Note: I used Trader Joe’s Chunky Blue Cheese Dip (in the refrigerated section) – but any type is fine!
Ingredients
2 Egg, large - 144 calories
½ cup Hummus - 200 calories
1 cup Carrots, baby - 45 calories
½ cup Sugar snap peas - 31 calories
½ Bell pepper, orange, large - 25 calories
Directions
Swap cheese for hummus.
- Cut cheese into cubes if you like.
- Hard-boil eggs.
Ingredients
8 oz Tofu, extra firm - 190 calories
1 cup Asparagus spears, chopped - 27 calories
1 cup Leafy greens, bok choy, raw - 10 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
2 tsp Soy sauce (tsp) - 8 calories
1 Tbsp Garlic, minced (Tbsp) - 0 calories
3 tsp Sesame seeds (tsp) - 39 calories
Directions
In Step 3, swap salmon for tofu.
Press and cube the tofu, then coat it with the soy sauce mixture before baking.
- Preheat oven to 425 degrees F.
- Line a baking sheet with parchment paper or tin foil. Add asparagus, bok choy, and salmon to the baking sheet.
- Mix oil, vinegar, soy sauce, sesame seeds, and garlic in a bowl. Top onto veggies and salmon. Mix around with your fingers so everything’s coated.
- Bake ~20 minutes, or until salmon flakes easily.
- No bok choy? Use extra asparagus.
friday
Calories
1639
106g
Carbs
88g
Protein
94g
Fat
Fiber
28g
Added Sugar
—g
Blueberry Banana Overnight Oats with Chia Seeds
65g
Carbs
12g
Protein
12g
Fat
Fiber
15g
Added Sugar
—g
Ingredients
2 Tbsp Chia seeds - 120 calories
½ Banana - 53 calories
½ cup Blueberries, fresh - 35 calories
½ cup Oatmeal, dry oats (uncooked) - 150 calories
½ cup Milk, 2% (cups) - 61 calories
Directions
- Combine oats, milk, and chia seeds
- Let sit in container with lid (like a Ball jar) overnight
- Top with blueberries and banana
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
1 Tomato, medium - 22 calories
8 slice Soy bacon, slice - 160 calories
¼ tsp Salt - 0 calories
¼ tsp Oregano - 0 calories
3 Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) - 150 calories
Directions
Swap bacon for soy bacon, using package instructions in step 1.
Swap dressing for vinaigrette.
- Fry bacon on the stovetop, cooking on low heat and turning every few minutes. Alternatively, you can cook bacon in the microwave or the oven (~20 minutes at 400 degrees) if you prefer.
- Break bacon into strips.
- Cut tomato into cubes.
- Combine all ingredients in a bowl.
- No pork bacon? Use turkey or vegetarian option.
- Note: I used Trader Joe’s Chunky Blue Cheese Dip (in the refrigerated section) – but any type is fine!
Ingredients
2 Egg, large - 144 calories
½ cup Hummus - 200 calories
1 cup Carrots, baby - 45 calories
½ cup Sugar snap peas - 31 calories
½ Bell pepper, orange, large - 25 calories
Directions
Swap cheese for hummus.
- Cut cheese into cubes if you like.
- Hard-boil eggs.
Ingredients
8 oz Tofu, extra firm - 190 calories
1 cup Asparagus spears, chopped - 27 calories
1 cup Leafy greens, bok choy, raw - 10 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
2 tsp Soy sauce (tsp) - 8 calories
1 Tbsp Garlic, minced (Tbsp) - 0 calories
3 tsp Sesame seeds (tsp) - 39 calories
Directions
In Step 3, swap salmon for tofu.
Press and cube the tofu, then coat it with the soy sauce mixture before baking.
- Preheat oven to 425 degrees F.
- Line a baking sheet with parchment paper or tin foil. Add asparagus, bok choy, and salmon to the baking sheet.
- Mix oil, vinegar, soy sauce, sesame seeds, and garlic in a bowl. Top onto veggies and salmon. Mix around with your fingers so everything’s coated.
- Bake ~20 minutes, or until salmon flakes easily.
- No bok choy? Use extra asparagus.
saturday
Calories
1413
116g
Carbs
66g
Protein
80g
Fat
Fiber
35g
Added Sugar
1g
Ingredients
1 Bread, thick, slice - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 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.
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
1 Cucumber, small - 32 calories
1 Avocado, small - 233 calories
¼ tsp Basil, dried - 0 calories
⅛ tsp Garlic salt - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
Swap cheese for more avocado.
- 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.
Veggies, 1/4 Cup Nuts, and Round Cheese Box
27g
Carbs
17g
Protein
24g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
1 Egg, hard-boiled - 60 calories
¼ cup Nuts - 200 calories
Directions
Swap cheese for hard-boiled egg.
- Slice cucumber into coin shapes.
- String cheese can be an easy substitute if you can't find wax round cheese.
- Roasted & salted nuts are fine. No nuts? Use seeds.
Brussels, Bacon, & Blue Cheese Bowl
14g
Carbs
19g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
4 Tempeh bacon - 120 calories
1 cup Brussels sprouts - 56 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap bacon for tempeh bacon in Step 1.Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
- Cut bacon into small pieces with kitchen shears.
- Cut off Brussels’ hard ends & halve each one.
- Spray pan with an oil spray.
- Stir-fry Brussels and bacon pieces for 15-20 minutes, until bacon is cooked through, on low heat.
- Combine all ingredients in a bowl.
- No dairy? Use oil instead of an oil spray.
sunday
Calories
1413
116g
Carbs
66g
Protein
80g
Fat
Fiber
35g
Added Sugar
1g
Ingredients
1 Bread, thick, slice - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 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.
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
1 Cucumber, small - 32 calories
1 Avocado, small - 233 calories
¼ tsp Basil, dried - 0 calories
⅛ tsp Garlic salt - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
Swap cheese for more avocado.
- 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.
Veggies, 1/4 Cup Nuts, and Round Cheese Box
27g
Carbs
17g
Protein
24g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
1 Egg, hard-boiled - 60 calories
¼ cup Nuts - 200 calories
Directions
Swap cheese for hard-boiled egg.
- Slice cucumber into coin shapes.
- String cheese can be an easy substitute if you can't find wax round cheese.
- Roasted & salted nuts are fine. No nuts? Use seeds.
Brussels, Bacon, & Blue Cheese Bowl
14g
Carbs
19g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
4 Tempeh bacon - 120 calories
1 cup Brussels sprouts - 56 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap bacon for tempeh bacon in Step 1.Cook the tempeh bacon as directed on the package or pan-fry until crispy, then crumble or layer it into the dish as needed.
- Cut bacon into small pieces with kitchen shears.
- Cut off Brussels’ hard ends & halve each one.
- Spray pan with an oil spray.
- Stir-fry Brussels and bacon pieces for 15-20 minutes, until bacon is cooked through, on low heat.
- Combine all ingredients in a bowl.
- No dairy? Use oil instead of an oil spray.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.