Example Gluten-Free Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
100g
Carbs
92g
Protein
48g
Fat
Fiber
21g
Added Sugar
—g
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 and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal
Ingredients
4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 calories
2 cups Leafy greens, lettuce, raw - 10 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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. No dairy? Use bacon or avocado and a vinaigrette.
snack
Edit Meal
Ingredients
⅛ cup Nuts - 100 calories
1 Pear - 103 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
dinner @ 7:30 pm
Edit Meal
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
1 Zucchini, medium - 33 calories
½ Onion, yellow, large - 28 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ cup Canned, diced tomatoes - 28 calories
1 cup Broth, vegetable (cups) - 15 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for chickpeas in Step 4.
Add them along with the celery, carrot, onion, and spices, and continue with the recipe as written.
- This recipe works best when making 2-3 servings at once.
- Cut chicken breast into bite-size pieces: dice celery, carrots, and onion. Chop zucchini into small pieces.
- Spray the bottom of a pot with oil. Cook the chicken for ~5 minutes on low heat, stirring occasionally.
- Add celery, carrot, onion, and spices and cook for another ~8 minutes, until fragrant (you’ll know!).
- Add in broth, diced tomatoes, and zucchini.
- Simmer for ~10 minutes on low heat or until desired temperature.
- Pour into a bowl and top with seasoning and Parmesan.
- No dairy? Use oil instead of the oil spray.
thursday, friday
Day Total Calories
Day Total Macros
88g
Carbs
72g
Protein
56g
Fat
Fiber
24g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Scrambled Eggs & Stir-Fried Zucchini and Peppers
7g
Carbs
15g
Protein
11g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 Tbsp Milk, 2% (Tbsp) - 9 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 calories
1 tsp Sesame seeds (tsp) - 13 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Chop pepper and zucchini into small pieces.
- Spray a pan with an oil spray, stir-fry veggies for 7 minutes on low heat. Top with seasonings.
- Whisk eggs and milk together in a bowl with a fork.
- Scramble on stove top in a separate small pan, sprayed with an oil spray.
- No dairy? Use a dairy free milk.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 tsp Buffalo sauce - 10 calories
1 cup Carrots, baby - 45 calories
3 oz Chicken breast, boneless, skinless, raw - 95 calories
¾ Tbsp Cream cheese, whipped - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
1 Tbsp Dressing, ranch, full fat - 74 calories
Directions
- This recipe works best when you’re making 2+ servings at once.
- Place chicken in a small baking dish and cover with 1/2 inch of water; cover the dish with tin foil. Bake for 25 minutes. When done, shred with forks! If you prefer to use pre-cooked shredded chicken that is a-ok.
- On the stove top, heat cream cheese, mozzarella, buffalo sauce, Ranch, and chicken.
- Dip carrots into dip.
snack
Edit Meal
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅛ cup Pecans (cups) - 94 calories
2 tsp Cinnamon - 0 calories
¼ tsp Salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version
- Mix in nuts (roasted, salted is fine!) and seasoning
- Notes: No pecans? Any nut is fine. No nuts? Use seeds
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Brussels sprouts - 56 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Pomegranate seeds - 87 calories
1 oz Cheese, Parmesan, shaved (oz) - 111 calories
⅛ cup Almonds - 95 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
⅛ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray pan with an oil spray.
- Cut off rough stem of Brussels and then cut in half (you can also buy pre-shaved Brussels sprouts for this salad if you find it in your store).
- Stir fry Brussels sprouts ~15 minutes on low-medium heat until you see some browning.
- Let cool in the refrigerator for at least 20 minutes.
- Mix with the rest of the ingredients.
- Pomegranate seeds too expensive? Use any berry like blueberries
- Dairy free? Use extra nuts.
saturday, sunday
Day Total Calories
Day Total Macros
75g
Carbs
89g
Protein
57g
Fat
Fiber
12g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Broccoli - 6 calories
¼ Onion, yellow, large - 14 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 and then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350 degrees F.
- Dice broccoli and onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl and add in cheese and 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.
- No dairy? Use a dairy-free cheese, bacon bits, or oil.
lunch @ 12:30 pm
Edit Meal
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
½ cup Rice, cooked - 110 calories
¼ Onion, yellow, large - 14 calories
⅛ tsp Curry powder - 0 calories
¼ Tbsp Curry paste - 3 calories
3 oz Coconut milk, reduced fat (oz) - 105 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
1 Tbsp Cilantro - 0 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry with the curry powder, curry paste, and spices until golden brown.
- This recipe works best when making 2-3+ servings.
- Cube raw chicken and dice onion.
- Spray pan with an oil spray.
- Stir-fry garlic (1/3 Tbsp = 1 tsp) and onion for ~6 minutes.
- Add in chicken, curry powder, curry paste, and spices. Stir for another 4-5 minutes on lowest heat.
- Add in coconut milk, let simmer for as long as you like.
- Cook rice as instructed on package if not already cooked.
- When ready to eat, top rice with curry chicken. Season with cilantro.
- Notes: You can absolutely also use a pre-made curry sauce if you prefer. Track your ingredients it ahead of time to make sure your calories are in check.
snack
Edit Meal
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and 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
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Asparagus spears, chopped - 54 calories
4 oz Tempeh - 186 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken for tempeh, following package instructions for cooking.
- Spray pan with an oil spray.
- Cut off the hard ends of asparagus.
- Cook chicken for 6-7 minutes on each side.
- Add in asparagus for the last 5 minutes of cooking. Add seasonings.
- Top chicken with cheese, and let melt for 1 minute before eating.
- No dairy? Use a dairy-free cheese or 1/2 an avocado. Pescaterian? Use fish.
breakfast
lunch
snack
dinner
monday
Calories
1156
100g
Carbs
95g
Protein
45g
Fat
Fiber
22g
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 and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 calories
2 cups Leafy greens, lettuce, raw - 10 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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. No dairy? Use bacon or avocado and a vinaigrette.
Ingredients
⅛ cup Nuts - 100 calories
1 Pear - 103 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
1 Zucchini, medium - 33 calories
½ Onion, yellow, large - 28 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ cup Canned, diced tomatoes - 28 calories
1 cup Broth, vegetable (cups) - 15 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for chickpeas in Step 4.
Add them along with the celery, carrot, onion, and spices, and continue with the recipe as written.
- This recipe works best when making 2-3 servings at once.
- Cut chicken breast into bite-size pieces: dice celery, carrots, and onion. Chop zucchini into small pieces.
- Spray the bottom of a pot with oil. Cook the chicken for ~5 minutes on low heat, stirring occasionally.
- Add celery, carrot, onion, and spices and cook for another ~8 minutes, until fragrant (you’ll know!).
- Add in broth, diced tomatoes, and zucchini.
- Simmer for ~10 minutes on low heat or until desired temperature.
- Pour into a bowl and top with seasoning and Parmesan.
- No dairy? Use oil instead of the oil spray.
tuesday
Calories
1156
100g
Carbs
95g
Protein
45g
Fat
Fiber
22g
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 and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 calories
2 cups Leafy greens, lettuce, raw - 10 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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. No dairy? Use bacon or avocado and a vinaigrette.
Ingredients
⅛ cup Nuts - 100 calories
1 Pear - 103 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
1 Zucchini, medium - 33 calories
½ Onion, yellow, large - 28 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ cup Canned, diced tomatoes - 28 calories
1 cup Broth, vegetable (cups) - 15 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for chickpeas in Step 4.
Add them along with the celery, carrot, onion, and spices, and continue with the recipe as written.
- This recipe works best when making 2-3 servings at once.
- Cut chicken breast into bite-size pieces: dice celery, carrots, and onion. Chop zucchini into small pieces.
- Spray the bottom of a pot with oil. Cook the chicken for ~5 minutes on low heat, stirring occasionally.
- Add celery, carrot, onion, and spices and cook for another ~8 minutes, until fragrant (you’ll know!).
- Add in broth, diced tomatoes, and zucchini.
- Simmer for ~10 minutes on low heat or until desired temperature.
- Pour into a bowl and top with seasoning and Parmesan.
- No dairy? Use oil instead of the oil spray.
wednesday
Calories
1156
100g
Carbs
95g
Protein
45g
Fat
Fiber
22g
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 and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 calories
2 cups Leafy greens, lettuce, raw - 10 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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. No dairy? Use bacon or avocado and a vinaigrette.
Ingredients
⅛ cup Nuts - 100 calories
1 Pear - 103 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
1 Zucchini, medium - 33 calories
½ Onion, yellow, large - 28 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ cup Canned, diced tomatoes - 28 calories
1 cup Broth, vegetable (cups) - 15 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for chickpeas in Step 4.
Add them along with the celery, carrot, onion, and spices, and continue with the recipe as written.
- This recipe works best when making 2-3 servings at once.
- Cut chicken breast into bite-size pieces: dice celery, carrots, and onion. Chop zucchini into small pieces.
- Spray the bottom of a pot with oil. Cook the chicken for ~5 minutes on low heat, stirring occasionally.
- Add celery, carrot, onion, and spices and cook for another ~8 minutes, until fragrant (you’ll know!).
- Add in broth, diced tomatoes, and zucchini.
- Simmer for ~10 minutes on low heat or until desired temperature.
- Pour into a bowl and top with seasoning and Parmesan.
- No dairy? Use oil instead of the oil spray.
thursday
Calories
1149
85g
Carbs
73g
Protein
56g
Fat
Fiber
25g
Added Sugar
—g
Scrambled Eggs & Stir-Fried Zucchini and Peppers
7g
Carbs
15g
Protein
11g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 Tbsp Milk, 2% (Tbsp) - 9 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 calories
1 tsp Sesame seeds (tsp) - 13 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Chop pepper and zucchini into small pieces.
- Spray a pan with an oil spray, stir-fry veggies for 7 minutes on low heat. Top with seasonings.
- Whisk eggs and milk together in a bowl with a fork.
- Scramble on stove top in a separate small pan, sprayed with an oil spray.
- No dairy? Use a dairy free milk.
Ingredients
2 tsp Buffalo sauce - 10 calories
1 cup Carrots, baby - 45 calories
3 oz Chicken breast, boneless, skinless, raw - 95 calories
¾ Tbsp Cream cheese, whipped - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
1 Tbsp Dressing, ranch, full fat - 74 calories
Directions
- This recipe works best when you’re making 2+ servings at once.
- Place chicken in a small baking dish and cover with 1/2 inch of water; cover the dish with tin foil. Bake for 25 minutes. When done, shred with forks! If you prefer to use pre-cooked shredded chicken that is a-ok.
- On the stove top, heat cream cheese, mozzarella, buffalo sauce, Ranch, and chicken.
- Dip carrots into dip.
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅛ cup Pecans (cups) - 94 calories
2 tsp Cinnamon - 0 calories
¼ tsp Salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version
- Mix in nuts (roasted, salted is fine!) and seasoning
- Notes: No pecans? Any nut is fine. No nuts? Use seeds
Ingredients
1 cup Brussels sprouts - 56 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Pomegranate seeds - 87 calories
1 oz Cheese, Parmesan, shaved (oz) - 111 calories
⅛ cup Almonds - 95 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
⅛ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray pan with an oil spray.
- Cut off rough stem of Brussels and then cut in half (you can also buy pre-shaved Brussels sprouts for this salad if you find it in your store).
- Stir fry Brussels sprouts ~15 minutes on low-medium heat until you see some browning.
- Let cool in the refrigerator for at least 20 minutes.
- Mix with the rest of the ingredients.
- Pomegranate seeds too expensive? Use any berry like blueberries
- Dairy free? Use extra nuts.
friday
Calories
1149
85g
Carbs
73g
Protein
56g
Fat
Fiber
25g
Added Sugar
—g
Scrambled Eggs & Stir-Fried Zucchini and Peppers
7g
Carbs
15g
Protein
11g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 Tbsp Milk, 2% (Tbsp) - 9 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 calories
1 tsp Sesame seeds (tsp) - 13 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Chop pepper and zucchini into small pieces.
- Spray a pan with an oil spray, stir-fry veggies for 7 minutes on low heat. Top with seasonings.
- Whisk eggs and milk together in a bowl with a fork.
- Scramble on stove top in a separate small pan, sprayed with an oil spray.
- No dairy? Use a dairy free milk.
Ingredients
2 tsp Buffalo sauce - 10 calories
1 cup Carrots, baby - 45 calories
3 oz Chicken breast, boneless, skinless, raw - 95 calories
¾ Tbsp Cream cheese, whipped - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
1 Tbsp Dressing, ranch, full fat - 74 calories
Directions
- This recipe works best when you’re making 2+ servings at once.
- Place chicken in a small baking dish and cover with 1/2 inch of water; cover the dish with tin foil. Bake for 25 minutes. When done, shred with forks! If you prefer to use pre-cooked shredded chicken that is a-ok.
- On the stove top, heat cream cheese, mozzarella, buffalo sauce, Ranch, and chicken.
- Dip carrots into dip.
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅛ cup Pecans (cups) - 94 calories
2 tsp Cinnamon - 0 calories
¼ tsp Salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version
- Mix in nuts (roasted, salted is fine!) and seasoning
- Notes: No pecans? Any nut is fine. No nuts? Use seeds
Ingredients
1 cup Brussels sprouts - 56 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Pomegranate seeds - 87 calories
1 oz Cheese, Parmesan, shaved (oz) - 111 calories
⅛ cup Almonds - 95 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
⅛ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray pan with an oil spray.
- Cut off rough stem of Brussels and then cut in half (you can also buy pre-shaved Brussels sprouts for this salad if you find it in your store).
- Stir fry Brussels sprouts ~15 minutes on low-medium heat until you see some browning.
- Let cool in the refrigerator for at least 20 minutes.
- Mix with the rest of the ingredients.
- Pomegranate seeds too expensive? Use any berry like blueberries
- Dairy free? Use extra nuts.
saturday
Calories
1154
76g
Carbs
90g
Protein
58g
Fat
Fiber
13g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Broccoli - 6 calories
¼ Onion, yellow, large - 14 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 and then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350 degrees F.
- Dice broccoli and onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl and add in cheese and 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.
- No dairy? Use a dairy-free cheese, bacon bits, or oil.
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
½ cup Rice, cooked - 110 calories
¼ Onion, yellow, large - 14 calories
⅛ tsp Curry powder - 0 calories
¼ Tbsp Curry paste - 3 calories
3 oz Coconut milk, reduced fat (oz) - 105 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
1 Tbsp Cilantro - 0 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry with the curry powder, curry paste, and spices until golden brown.
- This recipe works best when making 2-3+ servings.
- Cube raw chicken and dice onion.
- Spray pan with an oil spray.
- Stir-fry garlic (1/3 Tbsp = 1 tsp) and onion for ~6 minutes.
- Add in chicken, curry powder, curry paste, and spices. Stir for another 4-5 minutes on lowest heat.
- Add in coconut milk, let simmer for as long as you like.
- Cook rice as instructed on package if not already cooked.
- When ready to eat, top rice with curry chicken. Season with cilantro.
- Notes: You can absolutely also use a pre-made curry sauce if you prefer. Track your ingredients it ahead of time to make sure your calories are in check.
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and 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
2 cups Asparagus spears, chopped - 54 calories
4 oz Tempeh - 186 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken for tempeh, following package instructions for cooking.
- Spray pan with an oil spray.
- Cut off the hard ends of asparagus.
- Cook chicken for 6-7 minutes on each side.
- Add in asparagus for the last 5 minutes of cooking. Add seasonings.
- Top chicken with cheese, and let melt for 1 minute before eating.
- No dairy? Use a dairy-free cheese or 1/2 an avocado. Pescaterian? Use fish.
sunday
Calories
1154
76g
Carbs
90g
Protein
58g
Fat
Fiber
13g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Broccoli - 6 calories
¼ Onion, yellow, large - 14 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 and then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350 degrees F.
- Dice broccoli and onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl and add in cheese and 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.
- No dairy? Use a dairy-free cheese, bacon bits, or oil.
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
½ cup Rice, cooked - 110 calories
¼ Onion, yellow, large - 14 calories
⅛ tsp Curry powder - 0 calories
¼ Tbsp Curry paste - 3 calories
3 oz Coconut milk, reduced fat (oz) - 105 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
1 Tbsp Cilantro - 0 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry with the curry powder, curry paste, and spices until golden brown.
- This recipe works best when making 2-3+ servings.
- Cube raw chicken and dice onion.
- Spray pan with an oil spray.
- Stir-fry garlic (1/3 Tbsp = 1 tsp) and onion for ~6 minutes.
- Add in chicken, curry powder, curry paste, and spices. Stir for another 4-5 minutes on lowest heat.
- Add in coconut milk, let simmer for as long as you like.
- Cook rice as instructed on package if not already cooked.
- When ready to eat, top rice with curry chicken. Season with cilantro.
- Notes: You can absolutely also use a pre-made curry sauce if you prefer. Track your ingredients it ahead of time to make sure your calories are in check.
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and 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
2 cups Asparagus spears, chopped - 54 calories
4 oz Tempeh - 186 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken for tempeh, following package instructions for cooking.
- Spray pan with an oil spray.
- Cut off the hard ends of asparagus.
- Cook chicken for 6-7 minutes on each side.
- Add in asparagus for the last 5 minutes of cooking. Add seasonings.
- Top chicken with cheese, and let melt for 1 minute before eating.
- No dairy? Use a dairy-free cheese or 1/2 an avocado. Pescaterian? Use fish.
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.