Example Low Cost Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
95g
Carbs
70g
Protein
41g
Fat
Fiber
21g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Apple, small
– 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Slice apple & dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Quinoa, cooked
– 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 67 calories
½ cup Lentils, cooked
– 115 calories
2 cups Leafy greens, spinach, raw
– 14 calories
½ cup Tomatoes, grape
– 16 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Oregano
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook quinoa & lentils as instructed on packages.
- Drain & rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
- Mix with vinegar & seasonings.
snack
Edit Meal
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
½ Egg, large
– 36 calories
2 cups Leafy greens, arugula, raw
– 10 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
1 Tbsp Avocado oil (Tbsp)
– 124 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Salt
– 0 calories
2 tsp Red wine vinegar (tsp)
– 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or the vegetarian option.
thursday, friday
Day Total Calories
Day Total Macros
75g
Carbs
69g
Protein
62g
Fat
Fiber
12g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
¼ Avocado, small
– 58 calories
¼ cup Salsa
– 16 calories
Directions
- Spray a pan with an oil spray.
- Whisk eggs in a bowl, pour onto pan. Mix frequently until cooked as desired.
- Top with cheese and have salsa on the side.
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, kidney beans, cooked
– 168 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
3 Uncured bacon, slice
– 132 calories
1 oz Pickles, chip-cut
– 0 calories
½ cup Tomatoes, grape
– 16 calories
¼ cup Onion, red, diced
– 8 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
¼ tsp Salt
– 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian option.
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
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
2 Tbsp Walnuts
– 96 calories
½ cup Pasta, cooked
– 100 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook pasta as instructed on package.
- Combine all ingredients in a bowl.
- Top with vinegar and seasonings.
- Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
- Gluten-free? Use gluten-free pasta.
saturday, sunday
Day Total Calories
Day Total Macros
79g
Carbs
102g
Protein
44g
Fat
Fiber
19g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
2 Uncured bacon, slice
– 88 calories
¼ cup Broccoli
– 6 calories
¼ cup Onion, yellow, diced
– 7 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- This recipe works best when making 2-3 servings at once, so double or triple the ingredients above & then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350°F.
- Dice broccoli & onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl & add in cheese & seasonings. Whisk bowl’s contents with a fork.
- Spray an oven-safe pan (e.g., cast iron skillet) with an oil spray.
- Add in veggies to the oven-safe pan. Then add in eggs & cheese mixture.
- Bake for 25 minutes, or until eggs have cooked through.
lunch @ 12:30 pm
Edit Meal
Bell Pepper Subs with Hearty Sauce
17g
Carbs
33g
Protein
17g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
1 Bell pepper, red, medium
– 37 calories
8 oz Tofu, extra firm
– 190 calories
½ cup Tomatoes, canned, crushed
– 25 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Spray a pan with an oil spray.
- Cook ground turkey on medium-low heat for ~8 minutes or until no longer pink.
- Add in tomatoes & spices for ~2 minutes.
- Cut pepper into medium-sized slices.
- Top peppers with sauce & cheese.
- Bake in the oven for ~10 minutes.
snack
Edit Meal
Ingredients
1 Orange, medium
– 62 calories
2 Tbsp Nuts
– 100 calories
Directions
- . Roasted & salted nuts are fine. No nuts? Use seeds.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Broccoli
– 48 calories
¼ Onion, red
– 11 calories
1 Potato, sweet, medium, 5 inches
– 112 calories
2 Tbsp Barbeque sauce, unsweetened
– 15 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, & onion into small pieces.
- Mix potato, chicken, onion, & broccoli with seasonings & BBQ sauce.
- Line the baking sheet with parchment paper & spray it with an oil spray.
- Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, & onion for the last 30 minutes.
- Mix food around at least once while cooking.
breakfast
lunch
snack
dinner
monday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Slice apple & dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
½ cup Quinoa, cooked
– 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 67 calories
½ cup Lentils, cooked
– 115 calories
2 cups Leafy greens, spinach, raw
– 14 calories
½ cup Tomatoes, grape
– 16 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Oregano
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook quinoa & lentils as instructed on packages.
- Drain & rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
- Mix with vinegar & seasonings.
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
½ Egg, large
– 36 calories
2 cups Leafy greens, arugula, raw
– 10 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
1 Tbsp Avocado oil (Tbsp)
– 124 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Salt
– 0 calories
2 tsp Red wine vinegar (tsp)
– 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or the vegetarian option.
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Slice apple & dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
½ cup Quinoa, cooked
– 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 67 calories
½ cup Lentils, cooked
– 115 calories
2 cups Leafy greens, spinach, raw
– 14 calories
½ cup Tomatoes, grape
– 16 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Oregano
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook quinoa & lentils as instructed on packages.
- Drain & rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
- Mix with vinegar & seasonings.
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
½ Egg, large
– 36 calories
2 cups Leafy greens, arugula, raw
– 10 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
1 Tbsp Avocado oil (Tbsp)
– 124 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Salt
– 0 calories
2 tsp Red wine vinegar (tsp)
– 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or the vegetarian option.
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Slice apple & dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
½ cup Quinoa, cooked
– 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 67 calories
½ cup Lentils, cooked
– 115 calories
2 cups Leafy greens, spinach, raw
– 14 calories
½ cup Tomatoes, grape
– 16 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Oregano
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook quinoa & lentils as instructed on packages.
- Drain & rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
- Mix with vinegar & seasonings.
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar.
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
½ Egg, large
– 36 calories
2 cups Leafy greens, arugula, raw
– 10 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
1 Tbsp Avocado oil (Tbsp)
– 124 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Salt
– 0 calories
2 tsp Red wine vinegar (tsp)
– 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or the vegetarian option.
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
¼ Avocado, small
– 58 calories
¼ cup Salsa
– 16 calories
Directions
- Spray a pan with an oil spray.
- Whisk eggs in a bowl, pour onto pan. Mix frequently until cooked as desired.
- Top with cheese and have salsa on the side.
Ingredients
¾ cup Beans & legumes, kidney beans, cooked
– 168 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
3 Uncured bacon, slice
– 132 calories
1 oz Pickles, chip-cut
– 0 calories
½ cup Tomatoes, grape
– 16 calories
¼ cup Onion, red, diced
– 8 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
¼ tsp Salt
– 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian option.
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
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
2 Tbsp Walnuts
– 96 calories
½ cup Pasta, cooked
– 100 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook pasta as instructed on package.
- Combine all ingredients in a bowl.
- Top with vinegar and seasonings.
- Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
- Gluten-free? Use gluten-free pasta.
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
¼ Avocado, small
– 58 calories
¼ cup Salsa
– 16 calories
Directions
- Spray a pan with an oil spray.
- Whisk eggs in a bowl, pour onto pan. Mix frequently until cooked as desired.
- Top with cheese and have salsa on the side.
Ingredients
¾ cup Beans & legumes, kidney beans, cooked
– 168 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
3 Uncured bacon, slice
– 132 calories
1 oz Pickles, chip-cut
– 0 calories
½ cup Tomatoes, grape
– 16 calories
¼ cup Onion, red, diced
– 8 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
¼ tsp Salt
– 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian option.
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
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
2 Tbsp Walnuts
– 96 calories
½ cup Pasta, cooked
– 100 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Cook pasta as instructed on package.
- Combine all ingredients in a bowl.
- Top with vinegar and seasonings.
- Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
- Gluten-free? Use gluten-free pasta.
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
2 Uncured bacon, slice
– 88 calories
¼ cup Broccoli
– 6 calories
¼ cup Onion, yellow, diced
– 7 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- This recipe works best when making 2-3 servings at once, so double or triple the ingredients above & then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350°F.
- Dice broccoli & onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl & add in cheese & seasonings. Whisk bowl’s contents with a fork.
- Spray an oven-safe pan (e.g., cast iron skillet) with an oil spray.
- Add in veggies to the oven-safe pan. Then add in eggs & cheese mixture.
- Bake for 25 minutes, or until eggs have cooked through.
Bell Pepper Subs with Hearty Sauce
17g
Carbs
33g
Protein
17g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
1 Bell pepper, red, medium
– 37 calories
8 oz Tofu, extra firm
– 190 calories
½ cup Tomatoes, canned, crushed
– 25 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Spray a pan with an oil spray.
- Cook ground turkey on medium-low heat for ~8 minutes or until no longer pink.
- Add in tomatoes & spices for ~2 minutes.
- Cut pepper into medium-sized slices.
- Top peppers with sauce & cheese.
- Bake in the oven for ~10 minutes.
Ingredients
1 Orange, medium
– 62 calories
2 Tbsp Nuts
– 100 calories
Directions
- . Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Broccoli
– 48 calories
¼ Onion, red
– 11 calories
1 Potato, sweet, medium, 5 inches
– 112 calories
2 Tbsp Barbeque sauce, unsweetened
– 15 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, & onion into small pieces.
- Mix potato, chicken, onion, & broccoli with seasonings & BBQ sauce.
- Line the baking sheet with parchment paper & spray it with an oil spray.
- Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, & onion for the last 30 minutes.
- Mix food around at least once while cooking.
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
2 Uncured bacon, slice
– 88 calories
¼ cup Broccoli
– 6 calories
¼ cup Onion, yellow, diced
– 7 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- This recipe works best when making 2-3 servings at once, so double or triple the ingredients above & then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350°F.
- Dice broccoli & onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl & add in cheese & seasonings. Whisk bowl’s contents with a fork.
- Spray an oven-safe pan (e.g., cast iron skillet) with an oil spray.
- Add in veggies to the oven-safe pan. Then add in eggs & cheese mixture.
- Bake for 25 minutes, or until eggs have cooked through.
Bell Pepper Subs with Hearty Sauce
17g
Carbs
33g
Protein
17g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
1 Bell pepper, red, medium
– 37 calories
8 oz Tofu, extra firm
– 190 calories
½ cup Tomatoes, canned, crushed
– 25 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 400°F.
- Spray a pan with an oil spray.
- Cook ground turkey on medium-low heat for ~8 minutes or until no longer pink.
- Add in tomatoes & spices for ~2 minutes.
- Cut pepper into medium-sized slices.
- Top peppers with sauce & cheese.
- Bake in the oven for ~10 minutes.
Ingredients
1 Orange, medium
– 62 calories
2 Tbsp Nuts
– 100 calories
Directions
- . Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Broccoli
– 48 calories
¼ Onion, red
– 11 calories
1 Potato, sweet, medium, 5 inches
– 112 calories
2 Tbsp Barbeque sauce, unsweetened
– 15 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, & onion into small pieces.
- Mix potato, chicken, onion, & broccoli with seasonings & BBQ sauce.
- Line the baking sheet with parchment paper & spray it with an oil spray.
- Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, & onion for the last 30 minutes.
- Mix food around at least once while cooking.
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.