Example 1800 Calorie Meal Plan

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monday, tuesday, wednesday

Day Total Calories

1743

(1743 calories remainingover target)

Day Total Macros

109g

Carbs

117g

Protein

92g

Fat

Fiber

28g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Oatmeal with 2 Tbsp Peanut Butter & Banana

Starch

Fruit

443 calories (443 calories per serving)

60g

Carbs

14g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories

1 Banana – 105 calories

2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

¼ tsp Cinnamon – 0 calories

Directions

Mix oatmeal with water & microwave to desired consistency.
Top with nut butter, banana, and cinnamon.

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lunch @ 12:30 pm

Edit Meal

BLT Lettuce Wraps

392 calories (392 calories per serving)

13g

Carbs

14g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Uncured bacon, slice – 176 calories

8 slice Soy bacon, slice – 160 calories

3 Lettuce leaves for lettuce wraps – 6 calories

1 Tomato, medium – 22 calories

1 Tbsp Dressing, bleu cheese, full fat – 71 calories

1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) – 75 calories

½ Avocado, small – 117 calories

¼ tsp Oregano – 0 calories

3 oz Chicken breast, shredded (cooked) – 131 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°F) if you prefer.
Slice tomato and avocado, and layer with bacon into lettuce wraps.
Top with dressing and oregano.
No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.

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Omnivore Vegetarian Dairy-Free Higher Protein

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snack

Edit Meal

Avocado Turkey Box

420 calories (420 calories per serving)

21g

Carbs

32g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories

6 slice Deli slices, Tofurky – 120 calories

½ Avocado, small – 117 calories

1 Cucumber, small – 32 calories

1 cup Tomatoes, grape – 32 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Cut tomatoes in halves & slice cucumbers, cube avocado.
Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
Arrange ingredients in a container, or keep turkey in a separate container.
When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
Note: When choosing deli meat, look for organic & “no nitrates” if possible.

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dinner @ 7:30 pm

Edit Meal

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)

17g

Carbs

58g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, White, cooked – 220 calories

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Garlic salt – 0 calories

2 tsp Buffalo sauce – 10 calories

Directions

Spray pan with an oil spray. Cube chicken.
Cook for ~8 minutes on low-medium heat.
Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
Add in the rest of the ingredients, stirring continuously until all mixed in.

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Omnivore Vegetarian Dairy-Free

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thursday, friday

Day Total Calories

1809

(1809 calories remainingover target)

Day Total Macros

98g

Carbs

110g

Protein

113g

Fat

Fiber

24g

Added Sugar

10g

breakfast @ 8:00 am

Edit Meal

Egg Pizza

237 calories (237 calories per serving)

Carbs

21g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 oz Cheese, sliced, mozzarella, full fat/regular – 70 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Tomatoes, canned, crushed – 6 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

Directions

In a bowl, crack in eggs & whisk with a fork.
Spray a small pan with an oil spray. Turn on medium heat.
Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.

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Omnivore Dairy-Free Higher Protein

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lunch @ 12:30 pm

Edit Meal

Banana & Peanut Butter Roll Ups

Starch

Fruit

489 calories (489 calories per serving)

58g

Carbs

17g

Protein

25g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories

1 Tortilla, whole wheat or corn, small – 70 calories

2 cups Celery stalks, chopped in half – 32 calories

Directions

Spread 2 Tbsp peanut butter on tortilla.
Lay banana on one side of the tortilla, then roll up & cut into slices.
Dip the celery in the other Tbsp peanut butter.
Gluten-free? Use a gluten-free tortilla.

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snack

Edit Meal

2 Servings Jerky with Guac

420 calories (420 calories per serving)

10g

Carbs

33g

Protein

31g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Beef jerky, no added sugar – 320 calories

3 oz Vegetarian jerky – 330 calories

1 Guacamole, single-serving packet – 100 calories

Directions

Dip jerky in guac.
No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian

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dinner @ 7:30 pm

Edit Meal

Chicken Thigh Salad with Sunflower Seeds & Blue Cheese

543 calories (543 calories per serving)

15g

Carbs

39g

Protein

35g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories

2 Tbsp Sunflower seeds (cups) – 93 calories

½ Avocado, small – 117 calories

2 cups Leafy greens, spinach, raw – 14 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ cup Cheese, crumbled, bleu cheese – 119 calories

¾ Avocado, small – 175 calories

¼ tsp Salt – 0 calories

Directions

Spray pan with an oil spray, turn heat on pan to high.
Sear chicken, meaning cook on both sides for ~2 minutes.
Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
Dice onion and cube avocado.
Mix all ingredients together into a salad.
Notes: Roasted & salted seeds are fine!

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dessert

Edit Meal

2 Tbsp Chocolate Chips

Starch

120 calories (120 calories per serving)

12g

Carbs

Protein

Fat

Fiber

Added Sugar

10g

View meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories

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Omnivore

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saturday, sunday

Day Total Calories

1726

(1726 calories remainingover target)

Day Total Macros

121g

Carbs

143g

Protein

77g

Fat

Fiber

21g

Added Sugar

breakfast @ 8:00 am

Edit Meal

Banana PB Pancakes

Starch

Fruit

331 calories (331 calories per serving)

36g

Carbs

12g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Banana – 105 calories

½ tsp Baking powder – 0 calories

1 Tbsp Chocolate chips, semisweet (Tbsp) – 60 calories

1½ Tbsp Nuts (Tbsp) – 71 calories

1 Tbsp Chocolate chips, no sugar added (Tbsp) – 80 calories

1 Egg, large – 72 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

¼ tsp Cinnamon – 0 calories

Directions

Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
Spray a non-stick pan with an oil spray.
Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
No nuts? Feel free to use any other nut/seed butter you prefer.

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Omnivore Dairy-Free Higher Protein No Sugar Added

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lunch @ 12:30 pm

Edit Meal

BBQ Chicken Pizzas

Starch

474 calories (474 calories per serving)

33g

Carbs

38g

Protein

23g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

4 oz Rotisserie chicken – 200 calories

8 oz Tofu, extra firm – 190 calories

1 Tortilla, whole wheat or corn, small – 70 calories

⅛ Onion, red – 6 calories

1 Tbsp Parsley, fresh – 0 calories

Directions

Preheat oven to 350 degrees F.
Dice onion.
Dice chicken, mix together with 1/2 your BBQ sauce.
Spread the rest of your bbq sauce on the tortillas.
Top tortillas with chicken, cheese, & red onion.
Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
Top with fresh parsley.
Gluten-free? Use a gluten-free tortilla, e.g., corn.
Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.

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Omnivore Vegetarian Dairy-Free

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snack

Edit Meal

Charcuterie Plate for 1

432 calories (432 calories per serving)

25g

Carbs

31g

Protein

24g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 oz Prosciutto – 120 calories

1 oz Cheese, sliced, cheddar, full fat/regular – 110 calories

2 oz Mozzarella balls, mini – 140 calories

2 oz Mozzarella balls, dairy-free – 160 calories

2 Tomato, medium – 44 calories

2 Tbsp Cashews (cups) – 98 calories

1 Tbsp Balsamic glaze – 30 calories

¼ tsp Salt – 0 calories

Directions

Slice tomatoes.
Arrange all ingredients on a plate. Top tomatoes with glaze and salt.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free No Sugar Added

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dinner @ 7:30 pm

Edit Meal

Zoodles di Carciofi

491 calories (491 calories per serving)

29g

Carbs

62g

Protein

14g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories

½ cup Artichokes, canned in water (cups) – 30 calories

½ cup Ricotta cheese, part-skim – 216 calories

½ cup Ricotta cheese, dairy-free – 216 calories

¼ cup Tomatoes, canned, crushed – 13 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Spray pan with an oil spray and stir fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
No chicken? Use fish or the vegetarian option.

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Add Day

breakfast

lunch

snack

dinner

dessert

monday

Calories

1744

110g

Carbs

118g

Protein

92g

Fat

Fiber

28g

Added Sugar

—g

Oatmeal with 2 Tbsp Peanut Butter & Banana

Starch

Fruit

443 calories (443 calories per serving)

60g

Carbs

14g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories

1 Banana – 105 calories

2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

¼ tsp Cinnamon – 0 calories

Directions

Mix oatmeal with water & microwave to desired consistency.
Top with nut butter, banana, and cinnamon.

View

BLT Lettuce Wraps

392 calories (392 calories per serving)

13g

Carbs

14g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Uncured bacon, slice – 176 calories

8 slice Soy bacon, slice – 160 calories

3 Lettuce leaves for lettuce wraps – 6 calories

1 Tomato, medium – 22 calories

1 Tbsp Dressing, bleu cheese, full fat – 71 calories

1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) – 75 calories

½ Avocado, small – 117 calories

¼ tsp Oregano – 0 calories

3 oz Chicken breast, shredded (cooked) – 131 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°F) if you prefer.
Slice tomato and avocado, and layer with bacon into lettuce wraps.
Top with dressing and oregano.
No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.

View

Avocado Turkey Box

420 calories (420 calories per serving)

21g

Carbs

32g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories

6 slice Deli slices, Tofurky – 120 calories

½ Avocado, small – 117 calories

1 Cucumber, small – 32 calories

1 cup Tomatoes, grape – 32 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Cut tomatoes in halves & slice cucumbers, cube avocado.
Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
Arrange ingredients in a container, or keep turkey in a separate container.
When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
Note: When choosing deli meat, look for organic & “no nitrates” if possible.

View

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)

17g

Carbs

58g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, White, cooked – 220 calories

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Garlic salt – 0 calories

2 tsp Buffalo sauce – 10 calories

Directions

Spray pan with an oil spray. Cube chicken.
Cook for ~8 minutes on low-medium heat.
Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
Add in the rest of the ingredients, stirring continuously until all mixed in.

View

tuesday

Calories

1744

110g

Carbs

118g

Protein

92g

Fat

Fiber

28g

Added Sugar

—g

Oatmeal with 2 Tbsp Peanut Butter & Banana

Starch

Fruit

443 calories (443 calories per serving)

60g

Carbs

14g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories

1 Banana – 105 calories

2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

¼ tsp Cinnamon – 0 calories

Directions

Mix oatmeal with water & microwave to desired consistency.
Top with nut butter, banana, and cinnamon.

View

BLT Lettuce Wraps

392 calories (392 calories per serving)

13g

Carbs

14g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Uncured bacon, slice – 176 calories

8 slice Soy bacon, slice – 160 calories

3 Lettuce leaves for lettuce wraps – 6 calories

1 Tomato, medium – 22 calories

1 Tbsp Dressing, bleu cheese, full fat – 71 calories

1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) – 75 calories

½ Avocado, small – 117 calories

¼ tsp Oregano – 0 calories

3 oz Chicken breast, shredded (cooked) – 131 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°F) if you prefer.
Slice tomato and avocado, and layer with bacon into lettuce wraps.
Top with dressing and oregano.
No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.

View

Avocado Turkey Box

420 calories (420 calories per serving)

21g

Carbs

32g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories

6 slice Deli slices, Tofurky – 120 calories

½ Avocado, small – 117 calories

1 Cucumber, small – 32 calories

1 cup Tomatoes, grape – 32 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Cut tomatoes in halves & slice cucumbers, cube avocado.
Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
Arrange ingredients in a container, or keep turkey in a separate container.
When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
Note: When choosing deli meat, look for organic & “no nitrates” if possible.

View

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)

17g

Carbs

58g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, White, cooked – 220 calories

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Garlic salt – 0 calories

2 tsp Buffalo sauce – 10 calories

Directions

Spray pan with an oil spray. Cube chicken.
Cook for ~8 minutes on low-medium heat.
Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
Add in the rest of the ingredients, stirring continuously until all mixed in.

View

wednesday

Calories

1744

110g

Carbs

118g

Protein

92g

Fat

Fiber

28g

Added Sugar

—g

Oatmeal with 2 Tbsp Peanut Butter & Banana

Starch

Fruit

443 calories (443 calories per serving)

60g

Carbs

14g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories

1 Banana – 105 calories

2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

¼ tsp Cinnamon – 0 calories

Directions

Mix oatmeal with water & microwave to desired consistency.
Top with nut butter, banana, and cinnamon.

View

BLT Lettuce Wraps

392 calories (392 calories per serving)

13g

Carbs

14g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Uncured bacon, slice – 176 calories

8 slice Soy bacon, slice – 160 calories

3 Lettuce leaves for lettuce wraps – 6 calories

1 Tomato, medium – 22 calories

1 Tbsp Dressing, bleu cheese, full fat – 71 calories

1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp) – 75 calories

½ Avocado, small – 117 calories

¼ tsp Oregano – 0 calories

3 oz Chicken breast, shredded (cooked) – 131 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°F) if you prefer.
Slice tomato and avocado, and layer with bacon into lettuce wraps.
Top with dressing and oregano.
No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.

View

Avocado Turkey Box

420 calories (420 calories per serving)

21g

Carbs

32g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories

6 slice Deli slices, Tofurky – 120 calories

½ Avocado, small – 117 calories

1 Cucumber, small – 32 calories

1 cup Tomatoes, grape – 32 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Cut tomatoes in halves & slice cucumbers, cube avocado.
Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
Arrange ingredients in a container, or keep turkey in a separate container.
When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
Note: When choosing deli meat, look for organic & “no nitrates” if possible.

View

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)

17g

Carbs

58g

Protein

19g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, White, cooked – 220 calories

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Garlic salt – 0 calories

2 tsp Buffalo sauce – 10 calories

Directions

Spray pan with an oil spray. Cube chicken.
Cook for ~8 minutes on low-medium heat.
Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
Add in the rest of the ingredients, stirring continuously until all mixed in.

View

thursday

Calories

1810

98g

Carbs

111g

Protein

113g

Fat

Fiber

25g

Added Sugar

10g

Egg Pizza

237 calories (237 calories per serving)

Carbs

21g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 oz Cheese, sliced, mozzarella, full fat/regular – 70 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Tomatoes, canned, crushed – 6 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

Directions

In a bowl, crack in eggs & whisk with a fork.
Spray a small pan with an oil spray. Turn on medium heat.
Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.

View

Banana & Peanut Butter Roll Ups

Starch

Fruit

489 calories (489 calories per serving)

58g

Carbs

17g

Protein

25g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories

1 Tortilla, whole wheat or corn, small – 70 calories

2 cups Celery stalks, chopped in half – 32 calories

Directions

Spread 2 Tbsp peanut butter on tortilla.
Lay banana on one side of the tortilla, then roll up & cut into slices.
Dip the celery in the other Tbsp peanut butter.
Gluten-free? Use a gluten-free tortilla.

View

2 Servings Jerky with Guac

420 calories (420 calories per serving)

10g

Carbs

33g

Protein

31g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Beef jerky, no added sugar – 320 calories

3 oz Vegetarian jerky – 330 calories

1 Guacamole, single-serving packet – 100 calories

Directions

Dip jerky in guac.
No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.

View

Chicken Thigh Salad with Sunflower Seeds & Blue Cheese

543 calories (543 calories per serving)

15g

Carbs

39g

Protein

35g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories

2 Tbsp Sunflower seeds (cups) – 93 calories

½ Avocado, small – 117 calories

2 cups Leafy greens, spinach, raw – 14 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ cup Cheese, crumbled, bleu cheese – 119 calories

¾ Avocado, small – 175 calories

¼ tsp Salt – 0 calories

Directions

Spray pan with an oil spray, turn heat on pan to high.
Sear chicken, meaning cook on both sides for ~2 minutes.
Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
Dice onion and cube avocado.
Mix all ingredients together into a salad.
Notes: Roasted & salted seeds are fine!

View

2 Tbsp Chocolate Chips

Starch

120 calories (120 calories per serving)

12g

Carbs

Protein

Fat

Fiber

Added Sugar

10g

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Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories

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friday

Calories

1810

98g

Carbs

111g

Protein

113g

Fat

Fiber

25g

Added Sugar

10g

Egg Pizza

237 calories (237 calories per serving)

Carbs

21g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 oz Cheese, sliced, mozzarella, full fat/regular – 70 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Tomatoes, canned, crushed – 6 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

Directions

In a bowl, crack in eggs & whisk with a fork.
Spray a small pan with an oil spray. Turn on medium heat.
Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.

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Banana & Peanut Butter Roll Ups

Starch

Fruit

489 calories (489 calories per serving)

58g

Carbs

17g

Protein

25g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories

1 Tortilla, whole wheat or corn, small – 70 calories

2 cups Celery stalks, chopped in half – 32 calories

Directions

Spread 2 Tbsp peanut butter on tortilla.
Lay banana on one side of the tortilla, then roll up & cut into slices.
Dip the celery in the other Tbsp peanut butter.
Gluten-free? Use a gluten-free tortilla.

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2 Servings Jerky with Guac

420 calories (420 calories per serving)

10g

Carbs

33g

Protein

31g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Beef jerky, no added sugar – 320 calories

3 oz Vegetarian jerky – 330 calories

1 Guacamole, single-serving packet – 100 calories

Directions

Dip jerky in guac.
No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.

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Chicken Thigh Salad with Sunflower Seeds & Blue Cheese

543 calories (543 calories per serving)

15g

Carbs

39g

Protein

35g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 201 calories

2 Tbsp Sunflower seeds (cups) – 93 calories

½ Avocado, small – 117 calories

2 cups Leafy greens, spinach, raw – 14 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ cup Cheese, crumbled, bleu cheese – 119 calories

¾ Avocado, small – 175 calories

¼ tsp Salt – 0 calories

Directions

Spray pan with an oil spray, turn heat on pan to high.
Sear chicken, meaning cook on both sides for ~2 minutes.
Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
Dice onion and cube avocado.
Mix all ingredients together into a salad.
Notes: Roasted & salted seeds are fine!

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2 Tbsp Chocolate Chips

Starch

120 calories (120 calories per serving)

12g

Carbs

Protein

Fat

Fiber

Added Sugar

10g

View meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories

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saturday

Calories

1727

122g

Carbs

143g

Protein

77g

Fat

Fiber

21g

Added Sugar

Banana PB Pancakes

Starch

Fruit

331 calories (331 calories per serving)

36g

Carbs

12g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Banana – 105 calories

½ tsp Baking powder – 0 calories

1 Tbsp Chocolate chips, semisweet (Tbsp) – 60 calories

1½ Tbsp Nuts (Tbsp) – 71 calories

1 Tbsp Chocolate chips, no sugar added (Tbsp) – 80 calories

1 Egg, large – 72 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

¼ tsp Cinnamon – 0 calories

Directions

Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
Spray a non-stick pan with an oil spray.
Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
No nuts? Feel free to use any other nut/seed butter you prefer.

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BBQ Chicken Pizzas

Starch

474 calories (474 calories per serving)

33g

Carbs

38g

Protein

23g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

4 oz Rotisserie chicken – 200 calories

8 oz Tofu, extra firm – 190 calories

1 Tortilla, whole wheat or corn, small – 70 calories

⅛ Onion, red – 6 calories

1 Tbsp Parsley, fresh – 0 calories

Directions

Preheat oven to 350 degrees F.
Dice onion.
Dice chicken, mix together with 1/2 your BBQ sauce.
Spread the rest of your bbq sauce on the tortillas.
Top tortillas with chicken, cheese, & red onion.
Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
Top with fresh parsley.
Gluten-free? Use a gluten-free tortilla, e.g., corn.
Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.

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Charcuterie Plate for 1

432 calories (432 calories per serving)

25g

Carbs

31g

Protein

24g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 oz Prosciutto – 120 calories

1 oz Cheese, sliced, cheddar, full fat/regular – 110 calories

2 oz Mozzarella balls, mini – 140 calories

2 oz Mozzarella balls, dairy-free – 160 calories

2 Tomato, medium – 44 calories

2 Tbsp Cashews (cups) – 98 calories

1 Tbsp Balsamic glaze – 30 calories

¼ tsp Salt – 0 calories

Directions

Slice tomatoes.
Arrange all ingredients on a plate. Top tomatoes with glaze and salt.

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Zoodles di Carciofi

491 calories (491 calories per serving)

29g

Carbs

62g

Protein

14g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories

½ cup Artichokes, canned in water (cups) – 30 calories

½ cup Ricotta cheese, part-skim – 216 calories

½ cup Ricotta cheese, dairy-free – 216 calories

¼ cup Tomatoes, canned, crushed – 13 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Spray pan with an oil spray and stir fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
No chicken? Use fish or the vegetarian option.

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sunday

Calories

1727

122g

Carbs

143g

Protein

77g

Fat

Fiber

21g

Added Sugar

Banana PB Pancakes

Starch

Fruit

331 calories (331 calories per serving)

36g

Carbs

12g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Banana – 105 calories

½ tsp Baking powder – 0 calories

1 Tbsp Chocolate chips, semisweet (Tbsp) – 60 calories

1½ Tbsp Nuts (Tbsp) – 71 calories

1 Tbsp Chocolate chips, no sugar added (Tbsp) – 80 calories

1 Egg, large – 72 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

¼ tsp Cinnamon – 0 calories

Directions

Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
Spray a non-stick pan with an oil spray.
Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
No nuts? Feel free to use any other nut/seed butter you prefer.

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BBQ Chicken Pizzas

Starch

474 calories (474 calories per serving)

33g

Carbs

38g

Protein

23g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

4 oz Rotisserie chicken – 200 calories

8 oz Tofu, extra firm – 190 calories

1 Tortilla, whole wheat or corn, small – 70 calories

⅛ Onion, red – 6 calories

1 Tbsp Parsley, fresh – 0 calories

Directions

Preheat oven to 350 degrees F.
Dice onion.
Dice chicken, mix together with 1/2 your BBQ sauce.
Spread the rest of your bbq sauce on the tortillas.
Top tortillas with chicken, cheese, & red onion.
Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
Top with fresh parsley.
Gluten-free? Use a gluten-free tortilla, e.g., corn.
Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.

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Charcuterie Plate for 1

432 calories (432 calories per serving)

25g

Carbs

31g

Protein

24g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 oz Prosciutto – 120 calories

1 oz Cheese, sliced, cheddar, full fat/regular – 110 calories

2 oz Mozzarella balls, mini – 140 calories

2 oz Mozzarella balls, dairy-free – 160 calories

2 Tomato, medium – 44 calories

2 Tbsp Cashews (cups) – 98 calories

1 Tbsp Balsamic glaze – 30 calories

¼ tsp Salt – 0 calories

Directions

Slice tomatoes.
Arrange all ingredients on a plate. Top tomatoes with glaze and salt.

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Zoodles di Carciofi

491 calories (491 calories per serving)

29g

Carbs

62g

Protein

14g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories

½ cup Artichokes, canned in water (cups) – 30 calories

½ cup Ricotta cheese, part-skim – 216 calories

½ cup Ricotta cheese, dairy-free – 216 calories

¼ cup Tomatoes, canned, crushed – 13 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Spray pan with an oil spray and stir fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
No chicken? Use fish or the vegetarian option.

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