Example 1800 Calorie Meal Plan

monday, tuesday, wednesday
Day Total Calories
1795
0
(1795 calories remainingover target)
Day Total Macros
109g
Carbs
120g
Protein
95g
Fat
Fiber
28g
Added Sugar
g
breakfast @ 8:00 am
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lunch @ 12:30 pm
Edit Meal
dinner @ 7:30 pm
Edit Meal
thursday, friday
Day Total Calories
1770
0
(1770 calories remainingover target)
Day Total Macros
98g
Carbs
110g
Protein
108g
Fat
Fiber
22g
Added Sugar
11g
breakfast @ 8:00 am
Edit Meal
lunch @ 12:30 pm
Edit Meal
dinner @ 7:30 pm
Edit Meal
dessert
Edit Meal
saturday, sunday
Day Total Calories
1776
0
(1776 calories remainingover target)
Day Total Macros
129g
Carbs
144g
Protein
78g
Fat
Fiber
22g
Added Sugar
7g
breakfast @ 8:00 am
Edit Meal
lunch @ 12:30 pm
Edit Meal
dinner @ 7:30 pm
Edit Meal

breakfast

lunch

snack

dinner

dessert

monday

Calories
1788
110g
Carbs
121g
Protein
95g
Fat
Fiber
28g
Added Sugar
g

Oatmeal with 2 Tbsp Peanut Butter and Banana

Starch
Fruit
443 calories (443 calories per serving)
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
g
ViewHide 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

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

BLT Lettuce Wraps

435 calories (435 calories per serving)
13g
Carbs
17g
Protein
33g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. 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.
  2. Slice tomato and avocado, and layer with bacon into lettuce wraps.
  3. Top with dressing and oregano.
  4. 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.
View

Avocado Turkey Box

419 calories (419 calories per serving)
20g
Carbs
32g
Protein
24g
Fat
Fiber
7g
Added Sugar
g
ViewHide 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

Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.

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

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)
16g
Carbs
57g
Protein
19g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories

Directions

  1. Spray pan with an oil spray. Cube chicken.
  2. Cook for ~8 minutes on low-medium heat.
  3. Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
  4. Add in the rest of the ingredients, stirring continuously until all mixed in.
  5. Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
View

tuesday

Calories
1788
110g
Carbs
121g
Protein
95g
Fat
Fiber
28g
Added Sugar
g

Oatmeal with 2 Tbsp Peanut Butter and Banana

Starch
Fruit
443 calories (443 calories per serving)
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
g
ViewHide 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

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

BLT Lettuce Wraps

435 calories (435 calories per serving)
13g
Carbs
17g
Protein
33g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. 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.
  2. Slice tomato and avocado, and layer with bacon into lettuce wraps.
  3. Top with dressing and oregano.
  4. 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.
View

Avocado Turkey Box

419 calories (419 calories per serving)
20g
Carbs
32g
Protein
24g
Fat
Fiber
7g
Added Sugar
g
ViewHide 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

Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.

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

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)
16g
Carbs
57g
Protein
19g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories

Directions

  1. Spray pan with an oil spray. Cube chicken.
  2. Cook for ~8 minutes on low-medium heat.
  3. Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
  4. Add in the rest of the ingredients, stirring continuously until all mixed in.
  5. Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
View

wednesday

Calories
1788
110g
Carbs
121g
Protein
95g
Fat
Fiber
28g
Added Sugar
g

Oatmeal with 2 Tbsp Peanut Butter and Banana

Starch
Fruit
443 calories (443 calories per serving)
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
g
ViewHide 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

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

BLT Lettuce Wraps

435 calories (435 calories per serving)
13g
Carbs
17g
Protein
33g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. 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.
  2. Slice tomato and avocado, and layer with bacon into lettuce wraps.
  3. Top with dressing and oregano.
  4. 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.
View

Avocado Turkey Box

419 calories (419 calories per serving)
20g
Carbs
32g
Protein
24g
Fat
Fiber
7g
Added Sugar
g
ViewHide 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

Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.

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

Buffalo Cauli Mac & Cheese

490 calories (490 calories per serving)
16g
Carbs
57g
Protein
19g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories

Directions

  1. Spray pan with an oil spray. Cube chicken.
  2. Cook for ~8 minutes on low-medium heat.
  3. Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
  4. Add in the rest of the ingredients, stirring continuously until all mixed in.
  5. Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
View

thursday

Calories
1755
97g
Carbs
111g
Protein
108g
Fat
Fiber
23g
Added Sugar
10g

Egg Pizza

237 calories (237 calories per serving)
3g
Carbs
20g
Protein
16g
Fat
Fiber
g
Added Sugar
g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
⅛ cup 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

  1. In a bowl, crack in eggs & whisk with a fork
  2. Spray a small pan with an oil spray. Turn on medium heat.
  3. Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
  4. Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
  5. No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
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
ViewHide 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

  1. Spread 2 Tbsp peanut butter on tortilla.
  2. Lay banana on one side of the tortilla, then roll up & cut into slices.
  3. Dip the celery in the other Tbsp peanut butter. 
  4. 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
2g
Added Sugar
g
ViewHide meal Details

Ingredients

4 oz Beef jerky, no added sugar - 320 calories
1 Guacamole, single-serving packet - 100 calories

Directions

  1. Dip jerky in guac
  2. No jerky? Have hard boiled egg – or turkey jerky, or salmon jerky
View

Chicken Thigh Salad with Sunflower Seeds and Blue Cheese

488 calories (488 calories per serving)
13g
Carbs
38g
Protein
30g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw - 190 calories
⅛ cup Sunflower seeds (cups) - 93 calories
¼ Avocado, small - 58 calories
2 cups Leafy greens, spinach, raw - 14 calories
¼ Onion, red - 11 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
¼ tsp Salt - 0 calories

Directions

  1. Spray pan with an oil spray, turn heat on pan to high.
  2. Sear chicken, meaning cook on both sides for ~2 minutes.
  3. Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
  4. Dice onion and cube avocado.
  5. Mix all ingredients together into a salad.
  6. Notes: Roasted & salted seeds are fine! No chicken? Use tofu, fish, or beans. No dairy? Use additional seeds or avocado.
View

2 Tbsp Chocolate Chips

120 calories (120 calories per serving)
12g
Carbs
2g
Protein
6g
Fat
Fiber
2g
Added Sugar
10g
ViewHide meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
View

friday

Calories
1755
97g
Carbs
111g
Protein
108g
Fat
Fiber
23g
Added Sugar
10g

Egg Pizza

237 calories (237 calories per serving)
3g
Carbs
20g
Protein
16g
Fat
Fiber
g
Added Sugar
g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
⅛ cup 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

  1. In a bowl, crack in eggs & whisk with a fork
  2. Spray a small pan with an oil spray. Turn on medium heat.
  3. Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
  4. Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
  5. No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
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
ViewHide 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

  1. Spread 2 Tbsp peanut butter on tortilla.
  2. Lay banana on one side of the tortilla, then roll up & cut into slices.
  3. Dip the celery in the other Tbsp peanut butter. 
  4. 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
2g
Added Sugar
g
ViewHide meal Details

Ingredients

4 oz Beef jerky, no added sugar - 320 calories
1 Guacamole, single-serving packet - 100 calories

Directions

  1. Dip jerky in guac
  2. No jerky? Have hard boiled egg – or turkey jerky, or salmon jerky
View

Chicken Thigh Salad with Sunflower Seeds and Blue Cheese

488 calories (488 calories per serving)
13g
Carbs
38g
Protein
30g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw - 190 calories
⅛ cup Sunflower seeds (cups) - 93 calories
¼ Avocado, small - 58 calories
2 cups Leafy greens, spinach, raw - 14 calories
¼ Onion, red - 11 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
¼ tsp Salt - 0 calories

Directions

  1. Spray pan with an oil spray, turn heat on pan to high.
  2. Sear chicken, meaning cook on both sides for ~2 minutes.
  3. Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
  4. Dice onion and cube avocado.
  5. Mix all ingredients together into a salad.
  6. Notes: Roasted & salted seeds are fine! No chicken? Use tofu, fish, or beans. No dairy? Use additional seeds or avocado.
View

2 Tbsp Chocolate Chips

120 calories (120 calories per serving)
12g
Carbs
2g
Protein
6g
Fat
Fiber
2g
Added Sugar
10g
ViewHide meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
View

saturday

Calories
1777
130g
Carbs
144g
Protein
78g
Fat
Fiber
22g
Added Sugar
7g

Banana PB Pancakes

Fruit
331 calories (331 calories per serving)
36g
Carbs
12g
Protein
16g
Fat
Fiber
5g
Added Sugar
5g
ViewHide meal Details

Ingredients

1 Banana - 105 calories
½ tsp Baking powder - 0 calories
1 Tbsp Chocolate chips, semisweet, Tbsp - 60 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories

Directions

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

BBQ Chicken Pizzas

Starch
523 calories (523 calories per serving)
40g
Carbs
39g
Protein
24g
Fat
Fiber
3g
Added Sugar
g
ViewHide meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories

Directions

  1. Preheat oven to 350 degrees F.
  2. Dice onion.
  3. Dice chicken, mix together with 1/2 your bbq sauce.
  4. Spread the rest of your bbq sauce on the tortillas.
  5. Top tortillas with chicken, cheese, and red onion.
  6. Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
  7. Top with fresh parsley.
  8. No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). No chicken? Use tofu or beans. Gluten free? Use gluten free tortilla, e.g. corn.
  9. Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
View

Charcuterie Plate for 1

432 calories (432 calories per serving)
25g
Carbs
31g
Protein
24g
Fat
Fiber
5g
Added Sugar
2g
ViewHide meal Details

Ingredients

2 oz Prosciutto - 120 calories
2 oz Mozzarella balls, mini - 140 calories
2 Tomato, medium - 44 calories
⅛ cup Cashews (cups) - 98 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Salt - 0 calories

Directions

  1. Slice tomatoes.
  2. Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
  3. No prosciutto? Use edamame. No dairy? Use extra prosciutto.
View

Zoodles di Carciofi

490 calories (490 calories per serving)
28g
Carbs
62g
Protein
14g
Fat
Fiber
9g
Added Sugar
g
ViewHide meal Details

Ingredients

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
¼ cup Tomatoes, canned, crushed - 13 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories

Directions

  1. 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.
  2. 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.
  3. Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
  4. No chicken? Use tofu or fish.
View

sunday

Calories
1777
130g
Carbs
144g
Protein
78g
Fat
Fiber
22g
Added Sugar
7g

Banana PB Pancakes

Fruit
331 calories (331 calories per serving)
36g
Carbs
12g
Protein
16g
Fat
Fiber
5g
Added Sugar
5g
ViewHide meal Details

Ingredients

1 Banana - 105 calories
½ tsp Baking powder - 0 calories
1 Tbsp Chocolate chips, semisweet, Tbsp - 60 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories

Directions

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

BBQ Chicken Pizzas

Starch
523 calories (523 calories per serving)
40g
Carbs
39g
Protein
24g
Fat
Fiber
3g
Added Sugar
g
ViewHide meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories

Directions

  1. Preheat oven to 350 degrees F.
  2. Dice onion.
  3. Dice chicken, mix together with 1/2 your bbq sauce.
  4. Spread the rest of your bbq sauce on the tortillas.
  5. Top tortillas with chicken, cheese, and red onion.
  6. Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
  7. Top with fresh parsley.
  8. No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). No chicken? Use tofu or beans. Gluten free? Use gluten free tortilla, e.g. corn.
  9. Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
View

Charcuterie Plate for 1

432 calories (432 calories per serving)
25g
Carbs
31g
Protein
24g
Fat
Fiber
5g
Added Sugar
2g
ViewHide meal Details

Ingredients

2 oz Prosciutto - 120 calories
2 oz Mozzarella balls, mini - 140 calories
2 Tomato, medium - 44 calories
⅛ cup Cashews (cups) - 98 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Salt - 0 calories

Directions

  1. Slice tomatoes.
  2. Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
  3. No prosciutto? Use edamame. No dairy? Use extra prosciutto.
View

Zoodles di Carciofi

490 calories (490 calories per serving)
28g
Carbs
62g
Protein
14g
Fat
Fiber
9g
Added Sugar
g
ViewHide meal Details

Ingredients

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
¼ cup Tomatoes, canned, crushed - 13 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories

Directions

  1. 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.
  2. 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.
  3. Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
  4. No chicken? Use tofu or fish.
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