Example Day: 1600 Calories + 100gm Protein
monday
Day Total Calories
Day Total Macros
131g
Carbs
138g
Protein
58g
Fat
Fiber
37g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
⅛ cup Nuts - 100 calories
Directions
If present, this will be included above the directions. Note: it is best to keep this simple, such as “Swap out ground beef for tofu”
- Let berries thaw for a few minutes ahead of time if possible.
- Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
- Mix together yogurt and berries, top with nuts, enjoy!
- No dairy? Use a dairy-free yogurt.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
snack
Edit Meal
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount)
- Mix in cheese and seasoning
- No dairy? Use dairy-free cheese or nuts instead.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Ground Turkey, 99% lean, raw - 220 calories
1 cup Beans & legumes, kidney beans, cooked - 224 calories
¾ cup Cauliflower rice, frozen - 20 calories
1 cup Canned, diced tomatoes - 56 calories
1 Zucchini, medium - 33 calories
2 tsp Avocado oil (tsp) - 82 calories
⅛ tsp Salt - 0 calories
1 tsp Taco seasoning - 5 calories
Directions
When swapping kidney beans for ground turkey, you can skip step 1 and add them to step 3:
- Add oil to a pot, and stir-fry ground turkey until cooked through
- Chop zucchini into small/medium chunks
- Add in zucchini and cauliflower rice to your pot, cook through
- Add in tomatoes and seasonings, and let simmer
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1573
132g
Carbs
138g
Protein
58g
Fat
Fiber
37g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
⅛ cup Nuts - 100 calories
Directions
If present, this will be included above the directions. Note: it is best to keep this simple, such as “Swap out ground beef for tofu”
- Let berries thaw for a few minutes ahead of time if possible.
- Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
- Mix together yogurt and berries, top with nuts, enjoy!
- No dairy? Use a dairy-free yogurt.
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount)
- Mix in cheese and seasoning
- No dairy? Use dairy-free cheese or nuts instead.
Ingredients
8 oz Ground Turkey, 99% lean, raw - 220 calories
1 cup Beans & legumes, kidney beans, cooked - 224 calories
¾ cup Cauliflower rice, frozen - 20 calories
1 cup Canned, diced tomatoes - 56 calories
1 Zucchini, medium - 33 calories
2 tsp Avocado oil (tsp) - 82 calories
⅛ tsp Salt - 0 calories
1 tsp Taco seasoning - 5 calories
Directions
When swapping kidney beans for ground turkey, you can skip step 1 and add them to step 3:
- Add oil to a pot, and stir-fry ground turkey until cooked through
- Chop zucchini into small/medium chunks
- Add in zucchini and cauliflower rice to your pot, cook through
- Add in tomatoes and seasonings, and let simmer
- Enjoy!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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.