Example Starch-at-Each-Meal Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
117g
Carbs
116g
Protein
32g
Fat
Fiber
30g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
1 Bread, thick, whole wheat, slice
– 120 calories
Directions
Swap regular pesto for dairy-free version.
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs.
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
lunch @ 12:30 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-dry Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce. Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- 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.
snack
Edit Meal
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
¼ cup Salsa
– 16 calories
½ Bell pepper, green, medium
– 14 calories
¼ Onion, yellow, large
– 14 calories
½ cup Beans & legumes, black beans, cooked
– 114 calories
¼ tsp-dry Salt
– 0 calories
½ Avocado, small
– 117 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
Swap cheese for avocado.
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use canned tuna or the vegetarian option.
thursday, friday
Day Total Calories
Day Total Macros
147g
Carbs
48g
Protein
46g
Fat
Fiber
26g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Tbsp Nuts (Tbsp units)
– 47 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal
Ingredients
6½ slice Soy bacon, slice
– 130 calories
½ cup Pasta, cooked
– 100 calories
1 cup Tomatoes, grape
– 32 calories
2 cups Leafy greens, arugula, raw
– 10 calories
½ Avocado, small
– 117 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp-dry Salt
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
- Cook pasta as instructed on package.
- Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
- Add vinager and seasoning to mason jar.
- Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
- Store in fridge and shake to distribute dressing before eating.
- Alternatively: you can just add all ingredients in a bowl.
- No bacon? Use turkey bacon or the vegetarian option. No gluten? Use a gluten-free pasta.
snack
Edit Meal
Ingredients
¼ Avocado, small
– 58 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
Directions
Swap cheese for sliced avocado.
- Cut cheese into small slices.
- Make mini sandwiches with crackers & slices of cheese.
- Enjoy!
- Gluten free? Use gluten-free crackers.
dinner @ 7:30 pm
Edit Meal
Chickpea Burgers with Side Salad
55g
Carbs
19g
Protein
13g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
¼ Carrots, whole, large
– 6 calories
¼ Onion, yellow, large
– 14 calories
1 Egg, large
– 72 calories
¼ Tbsp Almond flour/Almond meal
– 10 calories
⅛ tsp-dry Garlic salt
– 0 calories
4 Tbsp Sauerkraut
– 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.)
– 4 calories
2 cups Leafy greens, arugula, raw
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
⅛ cup Sunflower seeds (cups)
– 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
saturday, sunday
Day Total Calories
Day Total Macros
152g
Carbs
62g
Protein
41g
Fat
Fiber
22g
Added Sugar
20g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Tortilla, whole wheat or corn, small
– 140 calories
2 Egg, large
– 144 calories
½ Bell pepper, red, medium
– 19 calories
1 cup Leafy greens, spinach, raw
– 7 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Turmeric powder
– 0 calories
Directions
- Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
- Spray pan with an oil spray.
- Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
- Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten free tortilla, e.g. corn.
lunch @ 12:30 pm
Edit Meal
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small
– 16 calories
½ Tomato, medium
– 11 calories
½ Bagel, regular, whole wheat
– 155 calories
4 oz Smoked salmon
– 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp)
– 35 calories
¼ tsp Everything bagel seasoning
– 0 calories
Directions
Swap cream cheese for dairy-free version.
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten-free? Use a gluten-free bagel or bread.
snack
Edit Meal
Ingredients
1 Apple, small
– 77 calories
⅛ cup Oatmeal, dry oats (uncooked)
– 38 calories
3 tsp Brown sugar
– 51 calories
1 tsp Vanilla
– 0 calories
¼ Tbsp Coconut oil
– 29 calories
½ tsp Cinnamon
– 0 calories
Directions
Swap butter for coconut oil.
- Preheat oven to 375 degrees F.
- Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
- Melt butter in the microwave ~20 seconds, or until it liquifies.
- In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
- Fill apple centers with mixture.
- Bake apples for 20 minutes, or until soft and fragrant.
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
⅛ cup Walnuts
– 96 calories
½ cup Pasta, cooked
– 100 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
Swap cheese for bacon.
- 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.
breakfast
lunch
snack
dinner
monday
Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
1 Bread, thick, whole wheat, slice
– 120 calories
Directions
Swap regular pesto for dairy-free version.
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs.
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
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-dry Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce. Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- 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.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
¼ cup Salsa
– 16 calories
½ Bell pepper, green, medium
– 14 calories
¼ Onion, yellow, large
– 14 calories
½ cup Beans & legumes, black beans, cooked
– 114 calories
¼ tsp-dry Salt
– 0 calories
½ Avocado, small
– 117 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
Swap cheese for avocado.
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use canned tuna or the vegetarian option.
tuesday
Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
1 Bread, thick, whole wheat, slice
– 120 calories
Directions
Swap regular pesto for dairy-free version.
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs.
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
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-dry Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce. Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- 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.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
¼ cup Salsa
– 16 calories
½ Bell pepper, green, medium
– 14 calories
¼ Onion, yellow, large
– 14 calories
½ cup Beans & legumes, black beans, cooked
– 114 calories
¼ tsp-dry Salt
– 0 calories
½ Avocado, small
– 117 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
Swap cheese for avocado.
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use canned tuna or the vegetarian option.
wednesday
Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
1 Bread, thick, whole wheat, slice
– 120 calories
Directions
Swap regular pesto for dairy-free version.
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs.
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
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-dry Pepper, ground
– 0 calories
¼ tsp Paprika
– 0 calories
¼ tsp Garlic powder
– 0 calories
Directions
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce. Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- 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.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 calories
¼ cup Salsa
– 16 calories
½ Bell pepper, green, medium
– 14 calories
¼ Onion, yellow, large
– 14 calories
½ cup Beans & legumes, black beans, cooked
– 114 calories
¼ tsp-dry Salt
– 0 calories
½ Avocado, small
– 117 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
Swap cheese for avocado.
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use canned tuna or the vegetarian option.
thursday
Calories
1193
143g
Carbs
48g
Protein
46g
Fat
Fiber
27g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Tbsp Nuts (Tbsp units)
– 47 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
6½ slice Soy bacon, slice
– 130 calories
½ cup Pasta, cooked
– 100 calories
1 cup Tomatoes, grape
– 32 calories
2 cups Leafy greens, arugula, raw
– 10 calories
½ Avocado, small
– 117 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp-dry Salt
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
- Cook pasta as instructed on package.
- Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
- Add vinager and seasoning to mason jar.
- Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
- Store in fridge and shake to distribute dressing before eating.
- Alternatively: you can just add all ingredients in a bowl.
- No bacon? Use turkey bacon or the vegetarian option. No gluten? Use a gluten-free pasta.
Ingredients
¼ Avocado, small
– 58 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
Directions
Swap cheese for sliced avocado.
- Cut cheese into small slices.
- Make mini sandwiches with crackers & slices of cheese.
- Enjoy!
- Gluten free? Use gluten-free crackers.
Chickpea Burgers with Side Salad
55g
Carbs
19g
Protein
13g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
¼ Carrots, whole, large
– 6 calories
¼ Onion, yellow, large
– 14 calories
1 Egg, large
– 72 calories
¼ Tbsp Almond flour/Almond meal
– 10 calories
⅛ tsp-dry Garlic salt
– 0 calories
4 Tbsp Sauerkraut
– 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.)
– 4 calories
2 cups Leafy greens, arugula, raw
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
⅛ cup Sunflower seeds (cups)
– 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
friday
Calories
1193
143g
Carbs
48g
Protein
46g
Fat
Fiber
27g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Tbsp Nuts (Tbsp units)
– 47 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
6½ slice Soy bacon, slice
– 130 calories
½ cup Pasta, cooked
– 100 calories
1 cup Tomatoes, grape
– 32 calories
2 cups Leafy greens, arugula, raw
– 10 calories
½ Avocado, small
– 117 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp-dry Salt
– 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
- Cook pasta as instructed on package.
- Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
- Add vinager and seasoning to mason jar.
- Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
- Store in fridge and shake to distribute dressing before eating.
- Alternatively: you can just add all ingredients in a bowl.
- No bacon? Use turkey bacon or the vegetarian option. No gluten? Use a gluten-free pasta.
Ingredients
¼ Avocado, small
– 58 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
Directions
Swap cheese for sliced avocado.
- Cut cheese into small slices.
- Make mini sandwiches with crackers & slices of cheese.
- Enjoy!
- Gluten free? Use gluten-free crackers.
Chickpea Burgers with Side Salad
55g
Carbs
19g
Protein
13g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
¼ Carrots, whole, large
– 6 calories
¼ Onion, yellow, large
– 14 calories
1 Egg, large
– 72 calories
¼ Tbsp Almond flour/Almond meal
– 10 calories
⅛ tsp-dry Garlic salt
– 0 calories
4 Tbsp Sauerkraut
– 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.)
– 4 calories
2 cups Leafy greens, arugula, raw
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
⅛ cup Sunflower seeds (cups)
– 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
saturday
Calories
1172
149g
Carbs
63g
Protein
42g
Fat
Fiber
23g
Added Sugar
18g
Ingredients
2 Tortilla, whole wheat or corn, small
– 140 calories
2 Egg, large
– 144 calories
½ Bell pepper, red, medium
– 19 calories
1 cup Leafy greens, spinach, raw
– 7 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Turmeric powder
– 0 calories
Directions
- Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
- Spray pan with an oil spray.
- Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
- Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten free tortilla, e.g. corn.
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small
– 16 calories
½ Tomato, medium
– 11 calories
½ Bagel, regular, whole wheat
– 155 calories
4 oz Smoked salmon
– 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp)
– 35 calories
¼ tsp Everything bagel seasoning
– 0 calories
Directions
Swap cream cheese for dairy-free version.
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten-free? Use a gluten-free bagel or bread.
Ingredients
1 Apple, small
– 77 calories
⅛ cup Oatmeal, dry oats (uncooked)
– 38 calories
3 tsp Brown sugar
– 51 calories
1 tsp Vanilla
– 0 calories
¼ Tbsp Coconut oil
– 29 calories
½ tsp Cinnamon
– 0 calories
Directions
Swap butter for coconut oil.
- Preheat oven to 375 degrees F.
- Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
- Melt butter in the microwave ~20 seconds, or until it liquifies.
- In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
- Fill apple centers with mixture.
- Bake apples for 20 minutes, or until soft and fragrant.
Ingredients
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
⅛ cup Walnuts
– 96 calories
½ cup Pasta, cooked
– 100 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
Swap cheese for bacon.
- 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.
sunday
Calories
1172
149g
Carbs
63g
Protein
42g
Fat
Fiber
23g
Added Sugar
18g
Ingredients
2 Tortilla, whole wheat or corn, small
– 140 calories
2 Egg, large
– 144 calories
½ Bell pepper, red, medium
– 19 calories
1 cup Leafy greens, spinach, raw
– 7 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Turmeric powder
– 0 calories
Directions
- Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
- Spray pan with an oil spray.
- Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
- Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten free tortilla, e.g. corn.
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small
– 16 calories
½ Tomato, medium
– 11 calories
½ Bagel, regular, whole wheat
– 155 calories
4 oz Smoked salmon
– 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp)
– 35 calories
¼ tsp Everything bagel seasoning
– 0 calories
Directions
Swap cream cheese for dairy-free version.
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten-free? Use a gluten-free bagel or bread.
Ingredients
1 Apple, small
– 77 calories
⅛ cup Oatmeal, dry oats (uncooked)
– 38 calories
3 tsp Brown sugar
– 51 calories
1 tsp Vanilla
– 0 calories
¼ Tbsp Coconut oil
– 29 calories
½ tsp Cinnamon
– 0 calories
Directions
Swap butter for coconut oil.
- Preheat oven to 375 degrees F.
- Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
- Melt butter in the microwave ~20 seconds, or until it liquifies.
- In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
- Fill apple centers with mixture.
- Bake apples for 20 minutes, or until soft and fragrant.
Ingredients
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
⅛ cup Walnuts
– 96 calories
½ cup Pasta, cooked
– 100 calories
¼ tsp-dry Salt
– 0 calories
¼ tsp-dry Pepper, ground
– 0 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
Swap cheese for bacon.
- 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.
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.