TTC, Pregnancy & Postpartum Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
91g
Carbs
71g
Protein
61g
Fat
Fiber
24g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
lunch @ 12:30 pm
Edit Meal
Ingredients
4 oz Canned salmon - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 cup Celery stalks, chopped in half - 16 calories
1 Cucumber, medium - 42 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
1 Tbsp Dijon mustard - 15 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Bread, thick, slice - 110 calories
Directions
Swap canned salmon for chickpeas in Step 2.
Drain and rinse the chickpeas, then mash them slightly with a fork before mixing them with the other ingredients.
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
snack
Edit Meal
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
dinner @ 7:30 pm
Edit Meal
Basic B Chili with Spicy Cauli Rice
28g
Carbs
33g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
4 oz Ground beef, 90% lean, raw - 185 calories
4 oz Tempeh - 186 calories
1 cup Canned, diced tomatoes - 56 calories
1 Carrots, whole, large - 25 calories
¼ cup Celery stalks, chopped in half - 4 calories
¼ Onion, yellow, large - 14 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
thursday, friday
Day Total Calories
Day Total Macros
77g
Carbs
117g
Protein
46g
Fat
Fiber
26g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
lunch @ 12:30 pm
Edit Meal
Turkey Melts on Peppers with Carrots and Guac
25g
Carbs
37g
Protein
18g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Bell pepper, red, medium - 37 calories
4 oz Deli slices, turkey - 120 calories
5 slice Deli slices, Tofurky - 100 calories
1 oz Cheese, sliced, pepper jack, full fat/ regular - 100 calories
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
Swap the turkey for vegetarian deli slices, like Tofurky.
- Preheat oven to 400 degrees F (or toaster oven!)
- Slice bell pepper into quarters
- Fold 1 slice of turkey onto each bell pepper quarter
- Bake in the toaster oven for 5 mins
- Add on 1/4 slice pepper jack cheese, bake for another 1 minute (cheese will melt quickly)
- Have 1 cup of baby carrots and guac on the side
- No turkey? Use the vegetarian option or tuna. No cheese? Have more guac on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
snack
Edit Meal
Ingredients
2 oz Turkey jerky, no sugar added - 120 calories
Directions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
dinner @ 7:30 pm
Edit Meal
Ingredients
4 oz Rotisserie chicken - 200 calories
1 cup Beans & legumes, Great Northern, cooked - 208 calories
1 Sausage, chicken - 140 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
2 Zucchini, medium - 66 calories
1 Bell pepper, red, medium - 37 calories
1 tsp Pesto (tsp) - 27 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap the chicken for Great Northern beans. Add cheese in when adding pesto.
- Spray a pan with an oil spray
- Slice sausage, chicken, zucchini, and pepper into bite-sized pieces
- Add all ingredients into the pan, and stir fry for ~8 minutes on medium heat, until sausage has cooked through and other ingredients have warmed
- Mix in pesto, hot sauce, and seasonings.
- This dish serves well hot, or as leftovers.
- No dairy? Use dairy-free pesto, available at most stores. No meat? Use vegetarian alternative or shrimp. No rotisserie chicken? Use chicken breast or thighs.
saturday, sunday
Day Total Calories
Day Total Macros
86g
Carbs
92g
Protein
68g
Fat
Fiber
15g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
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
- 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, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Banana - 105 calories
¼ tsp Cinnamon - 0 calories
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
snack
Edit Meal
Ingredients
¼ cup Nuts - 200 calories
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
½ cup Celery stalks, chopped in half - 8 calories
1 Cucumber, small - 32 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
1 oz Pickles, chip-cut - 0 calories
2 tsp Buffalo sauce - 10 calories
2 Tbsp Tzatziki sauce - 80 calories
Directions
Swap chicken for tofu. Press and drain the tofu to remove excess moisture before cubing.
Either bake at 400°F for 25-30 mins or pan-fry over medium-high heat until crispy and golden, 8-10 mins.
- Spray pan with an oil spray. Cut chicken into bite-sized pieces.
- Cook for ~10 minutes on low-medium heat or until cooked through.
- Once cooked, mix with buffalo sauce.
- Chop celery, cucumbers, and pickles into small pieces.
- Combine all ingredients and top with tzatziki.
- No chicken? Use fish or the vegetarian swap. No dairy? Use oil or vinaigrette instead of tzatziki and blue cheese.
- Note: Any tzatziki sauce is fine to use; I usually get the Trader Joe’s one. If you want to make your own, here’s a 7-ingredient recipe: https://cookieandkate.com/how-to-make-tzatziki/
Notes
Note 1: As with all my meal plans, this one is also a 1200 calorie base per day. Of course increase calories to meet your needs.
Note 2: There is deli turkey in this meal plan, but it is heated (to kill any potential bacteria). Of course talk to your doctor to determine if this is safe for you, especially while pregnant.
breakfast
lunch
snack
dinner
monday
Calories
1223
91g
Carbs
72g
Protein
61g
Fat
Fiber
25g
Added Sugar
1g
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
4 oz Canned salmon - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 cup Celery stalks, chopped in half - 16 calories
1 Cucumber, medium - 42 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
1 Tbsp Dijon mustard - 15 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Bread, thick, slice - 110 calories
Directions
Swap canned salmon for chickpeas in Step 2.
Drain and rinse the chickpeas, then mash them slightly with a fork before mixing them with the other ingredients.
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
28g
Carbs
33g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
4 oz Ground beef, 90% lean, raw - 185 calories
4 oz Tempeh - 186 calories
1 cup Canned, diced tomatoes - 56 calories
1 Carrots, whole, large - 25 calories
¼ cup Celery stalks, chopped in half - 4 calories
¼ Onion, yellow, large - 14 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
tuesday
Calories
1223
91g
Carbs
72g
Protein
61g
Fat
Fiber
25g
Added Sugar
1g
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
4 oz Canned salmon - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 cup Celery stalks, chopped in half - 16 calories
1 Cucumber, medium - 42 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
1 Tbsp Dijon mustard - 15 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Bread, thick, slice - 110 calories
Directions
Swap canned salmon for chickpeas in Step 2.
Drain and rinse the chickpeas, then mash them slightly with a fork before mixing them with the other ingredients.
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
28g
Carbs
33g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
4 oz Ground beef, 90% lean, raw - 185 calories
4 oz Tempeh - 186 calories
1 cup Canned, diced tomatoes - 56 calories
1 Carrots, whole, large - 25 calories
¼ cup Celery stalks, chopped in half - 4 calories
¼ Onion, yellow, large - 14 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
wednesday
Calories
1223
91g
Carbs
72g
Protein
61g
Fat
Fiber
25g
Added Sugar
1g
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Dice pepper and cube avocado.
- Crack eggs into a bowl, whisk with a fork.
- Spray two pans with an oil spray.
- Stir-fry the pepper in one pan for ~3 minutes.
- Pour eggs into the second pan, cover pan & let eggs cook almost all the way through.
- Add in avocado & pepper to one side of the egg pan; flip over the omelet’s other side; remove from heat.
Ingredients
4 oz Canned salmon - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
1 cup Celery stalks, chopped in half - 16 calories
1 Cucumber, medium - 42 calories
1 Tbsp Hot sauce (Tbsp) - 1 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
1 Tbsp Dijon mustard - 15 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Bread, thick, slice - 110 calories
Directions
Swap canned salmon for chickpeas in Step 2.
Drain and rinse the chickpeas, then mash them slightly with a fork before mixing them with the other ingredients.
- Dice celery and cucumber
- Combine all ingredients besides bread in a bowl, and mix to combine
- Toast bread and have it on the side
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Basic B Chili with Spicy Cauli Rice
28g
Carbs
33g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
4 oz Ground beef, 90% lean, raw - 185 calories
4 oz Tempeh - 186 calories
1 cup Canned, diced tomatoes - 56 calories
1 Carrots, whole, large - 25 calories
¼ cup Celery stalks, chopped in half - 4 calories
¼ Onion, yellow, large - 14 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground meat for tempeh, following package instructions in step 3.
- This recipe works best when making 2-3 servings at once.
- Dice carrot, onion, and celery.
- Spray a pan with oil. Stir fry the beef on medium heat for 7-8 minutes, stirring occasionally, until no longer pink.
- While beef is cooking, spray a pot with an oil spray. Cook carrots, onion, and celery for ~6-7 minutes on low heat, stirring occasionally.
- Add tomatoes and beef to the pot with the veggies. Add cumin, chili powder, garlic salt, and red pepper flakes.
- Cook the pot’s contents on low heat for at least 10 minutes, stirring occasionally.
- While the chili is cooking, clean the ground beef pan and spray it again with oil. Stir-fry the cauliflower rice for 7-8 minutes on medium heat or until you see some browning.
- Add in Parmesan cheese, cumin, and chili powder.
- Top the cauli rice with chili and serve.
- If you want to add some cilantro and/or sliced jalapeno, please do!
- No beef? Use ground turkey. No cheese? Use dairy-free cheese, top chili with a little avocado, or use oil instead of an oil spray.
thursday
Calories
1187
77g
Carbs
117g
Protein
46g
Fat
Fiber
26g
Added Sugar
1g
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Turkey Melts on Peppers with Carrots and Guac
25g
Carbs
37g
Protein
18g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Bell pepper, red, medium - 37 calories
4 oz Deli slices, turkey - 120 calories
5 slice Deli slices, Tofurky - 100 calories
1 oz Cheese, sliced, pepper jack, full fat/ regular - 100 calories
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
Swap the turkey for vegetarian deli slices, like Tofurky.
- Preheat oven to 400 degrees F (or toaster oven!)
- Slice bell pepper into quarters
- Fold 1 slice of turkey onto each bell pepper quarter
- Bake in the toaster oven for 5 mins
- Add on 1/4 slice pepper jack cheese, bake for another 1 minute (cheese will melt quickly)
- Have 1 cup of baby carrots and guac on the side
- No turkey? Use the vegetarian option or tuna. No cheese? Have more guac on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
2 oz Turkey jerky, no sugar added - 120 calories
Directions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
4 oz Rotisserie chicken - 200 calories
1 cup Beans & legumes, Great Northern, cooked - 208 calories
1 Sausage, chicken - 140 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
2 Zucchini, medium - 66 calories
1 Bell pepper, red, medium - 37 calories
1 tsp Pesto (tsp) - 27 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap the chicken for Great Northern beans. Add cheese in when adding pesto.
- Spray a pan with an oil spray
- Slice sausage, chicken, zucchini, and pepper into bite-sized pieces
- Add all ingredients into the pan, and stir fry for ~8 minutes on medium heat, until sausage has cooked through and other ingredients have warmed
- Mix in pesto, hot sauce, and seasonings.
- This dish serves well hot, or as leftovers.
- No dairy? Use dairy-free pesto, available at most stores. No meat? Use vegetarian alternative or shrimp. No rotisserie chicken? Use chicken breast or thighs.
friday
Calories
1187
77g
Carbs
117g
Protein
46g
Fat
Fiber
26g
Added Sugar
1g
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Turkey Melts on Peppers with Carrots and Guac
25g
Carbs
37g
Protein
18g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Bell pepper, red, medium - 37 calories
4 oz Deli slices, turkey - 120 calories
5 slice Deli slices, Tofurky - 100 calories
1 oz Cheese, sliced, pepper jack, full fat/ regular - 100 calories
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
Swap the turkey for vegetarian deli slices, like Tofurky.
- Preheat oven to 400 degrees F (or toaster oven!)
- Slice bell pepper into quarters
- Fold 1 slice of turkey onto each bell pepper quarter
- Bake in the toaster oven for 5 mins
- Add on 1/4 slice pepper jack cheese, bake for another 1 minute (cheese will melt quickly)
- Have 1 cup of baby carrots and guac on the side
- No turkey? Use the vegetarian option or tuna. No cheese? Have more guac on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
2 oz Turkey jerky, no sugar added - 120 calories
Directions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
4 oz Rotisserie chicken - 200 calories
1 cup Beans & legumes, Great Northern, cooked - 208 calories
1 Sausage, chicken - 140 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
2 Zucchini, medium - 66 calories
1 Bell pepper, red, medium - 37 calories
1 tsp Pesto (tsp) - 27 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap the chicken for Great Northern beans. Add cheese in when adding pesto.
- Spray a pan with an oil spray
- Slice sausage, chicken, zucchini, and pepper into bite-sized pieces
- Add all ingredients into the pan, and stir fry for ~8 minutes on medium heat, until sausage has cooked through and other ingredients have warmed
- Mix in pesto, hot sauce, and seasonings.
- This dish serves well hot, or as leftovers.
- No dairy? Use dairy-free pesto, available at most stores. No meat? Use vegetarian alternative or shrimp. No rotisserie chicken? Use chicken breast or thighs.
saturday
Calories
1292
87g
Carbs
93g
Protein
68g
Fat
Fiber
16g
Added Sugar
—g
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
- 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, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Banana - 105 calories
¼ tsp Cinnamon - 0 calories
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
¼ cup Nuts - 200 calories
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
½ cup Celery stalks, chopped in half - 8 calories
1 Cucumber, small - 32 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
1 oz Pickles, chip-cut - 0 calories
2 tsp Buffalo sauce - 10 calories
2 Tbsp Tzatziki sauce - 80 calories
Directions
Swap chicken for tofu. Press and drain the tofu to remove excess moisture before cubing.
Either bake at 400°F for 25-30 mins or pan-fry over medium-high heat until crispy and golden, 8-10 mins.
- Spray pan with an oil spray. Cut chicken into bite-sized pieces.
- Cook for ~10 minutes on low-medium heat or until cooked through.
- Once cooked, mix with buffalo sauce.
- Chop celery, cucumbers, and pickles into small pieces.
- Combine all ingredients and top with tzatziki.
- No chicken? Use fish or the vegetarian swap. No dairy? Use oil or vinaigrette instead of tzatziki and blue cheese.
- Note: Any tzatziki sauce is fine to use; I usually get the Trader Joe’s one. If you want to make your own, here’s a 7-ingredient recipe: https://cookieandkate.com/how-to-make-tzatziki/
sunday
Calories
1292
87g
Carbs
93g
Protein
68g
Fat
Fiber
16g
Added Sugar
—g
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
- 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, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Banana - 105 calories
¼ tsp Cinnamon - 0 calories
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
¼ cup Nuts - 200 calories
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
½ cup Celery stalks, chopped in half - 8 calories
1 Cucumber, small - 32 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
1 oz Pickles, chip-cut - 0 calories
2 tsp Buffalo sauce - 10 calories
2 Tbsp Tzatziki sauce - 80 calories
Directions
Swap chicken for tofu. Press and drain the tofu to remove excess moisture before cubing.
Either bake at 400°F for 25-30 mins or pan-fry over medium-high heat until crispy and golden, 8-10 mins.
- Spray pan with an oil spray. Cut chicken into bite-sized pieces.
- Cook for ~10 minutes on low-medium heat or until cooked through.
- Once cooked, mix with buffalo sauce.
- Chop celery, cucumbers, and pickles into small pieces.
- Combine all ingredients and top with tzatziki.
- No chicken? Use fish or the vegetarian swap. No dairy? Use oil or vinaigrette instead of tzatziki and blue cheese.
- Note: Any tzatziki sauce is fine to use; I usually get the Trader Joe’s one. If you want to make your own, here’s a 7-ingredient recipe: https://cookieandkate.com/how-to-make-tzatziki/
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.