Example Pescatarian Meal Plan

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monday, tuesday, wednesday

Day Total Calories

1143

(1143 calories remainingover target)

Day Total Macros

81g

Carbs

84g

Protein

56g

Fat

Fiber

17g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Peachy Breakfast

Fruit

253 calories (253 calories per serving)

26g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 Bell pepper, yellow, large – 50 calories

1 Peach – 59 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Spray pan with an oil spray.
Crack eggs in a bowl and whisk with a fork.
Scramble eggs on medium heat, top with seasoning.
Slice bell pepper and peach.
Arrange all foods on a plate.

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Omnivore Higher Protein

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lunch @ 12:30 pm

Edit Meal

Rachel’s Go-To Salad with Tuna

344 calories (344 calories per serving)

12g

Carbs

40g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, Cannellini (white kidney beans), cooked – 100 calories

⅓ cup Cheese, crumbled, feta – 133 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

1 Tbsp Pecans (Tbsp) – 47 calories

2 cups Leafy greens, spinach, raw – 14 calories

1 Bell pepper, green, medium – 27 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ tsp Salt – 0 calories

Directions

Chop bell pepper into medium-sized pieces.
Combine all ingredients.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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snack

Edit Meal

Pretzels & 1 Tbsp Peanut Butter

Starch

204 calories (204 calories per serving)

28g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Serving of pretzels, 110 calories per serving – 110 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

Directions

Dip pretzels in peanut butter.
No nuts? Use a seed butter, e.g. sunflower seed butter.
Gluten free? Use gluten-free pretzels.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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dinner @ 7:30 pm

Edit Meal

Cauli Mac & Cheese

342 calories (342 calories per serving)

16g

Carbs

22g

Protein

21g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

½ cup Cheese, shredded, dairy-free – 180 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ tsp Garlic salt – 0 calories

Directions

This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
Spray pot with an oil spray.
Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
Add in the rest of the ingredients, stirring continuously.
Make sure whole pot contents is heated through, serve immediately.

Change Recipe

Change Portions

Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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Add Recipe

thursday, friday

Day Total Calories

1222

(1222 calories remainingover target)

Day Total Macros

143g

Carbs

48g

Protein

58g

Fat

Fiber

40g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Banana Pancakes with 1 Tbsp PB

Fruit

271 calories (271 calories per serving)

30g

Carbs

11g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Egg, large – 72 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

¼ tsp Cinnamon – 0 calories

Directions

Whisk banana & eggs. Add in cinnamon.
Spray a non-stick pan with an oil spray.
Add small amount of batter to pan, flip when you can easily slide turner under it.
Make a sandwich with the PB or dip pieces of pancakes into the PB on the side.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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lunch @ 12:30 pm

Edit Meal

Greek Style Chopped Salad

336 calories (336 calories per serving)

16g

Carbs

Protein

26g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ Cucumber, small – 16 calories

½ Bell pepper, red, medium – 19 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

⅓ cup Cheese, crumbled, feta – 133 calories

½ Avocado, small – 117 calories

½ oz Olives, sliced – 25 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

½ Tbsp Red wine vinegar (Tbsp) – 1 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Chop vegetables & mix together in a bowl with olives.
Add in cheese, oil, vinegar, & seasonings. Mix.

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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snack

Edit Meal

Veggies & Guac

192 calories (192 calories per serving)

27g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 cup Carrots, baby – 45 calories

1 Cucumber, medium – 42 calories

¼ cup Guacamole – 105 calories

Directions

Slice cucumber.
Dip veggies in guac.
Use a single-serving guac packet if easier.

Change Recipe

Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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dinner @ 7:30 pm

Edit Meal

Lentil Chili with Avocado

Starch

424 calories (424 calories per serving)

70g

Carbs

24g

Protein

10g

Fat

Fiber

25g

Added Sugar

—g

View meal Details

Ingredients

1 cup Lentils, cooked – 230 calories

½ Onion, yellow, large – 28 calories

1 cup Tomatoes, canned, crushed – 50 calories

½ Avocado, small – 117 calories

⅛ tsp Chili seasoning – 0 calories

⅛ tsp Cumin – 0 calories

⅛ tsp Garlic 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 into two or three equal sized servings when ready to eat.
Cook lentils as instructed on package, or buy pre-cooked (my preferred way!)
Dice onion.
Spray a pot with an oil spray.
Cook onion for 4-5 minutes on medium-low heat.
Add tomatoes, lentils, and spices into the pot.
Simmer on low heat for at least 10 minutes.
Top with avocado and serve.

Change Recipe

Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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saturday, sunday

Day Total Calories

1224

(1224 calories remainingover target)

Day Total Macros

79g

Carbs

64g

Protein

70g

Fat

Fiber

27g

Added Sugar

breakfast @ 8:00 am

Edit Meal

PB & Raspberry Toast

Starch

Fruit

268 calories (268 calories per serving)

37g

Carbs

10g

Protein

10g

Fat

Fiber

11g

Added Sugar

View meal Details

Ingredients

1 Bread, thick, slice – 110 calories

1 Bread, sourdough, slice – 160 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 cup Raspberries, fresh – 64 calories

Directions

In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
Toast bread.
Top with PB and raspberry jam.
Have additional berries on the side.
No nuts? Feel free to use any other nut/seed butter you prefer.
Gluten-free? Use gluten-free bread.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore No Sugar Added

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lunch @ 12:30 pm

Edit Meal

Caprese Stuffed Avocados

419 calories (419 calories per serving)

25g

Carbs

13g

Protein

30g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Avocado, small – 233 calories

½ cup Tomatoes, grape – 16 calories

2 oz Mozzarella balls, mini – 140 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Oregano – 0 calories

¼ tsp Basil, dried – 0 calories

1 Tbsp Balsamic glaze – 30 calories

Directions

Slice mozzarella balls & tomatoes in halves.
Cut avocado in half, remove pit, scoop in salad.
Top with seasonings & drizzle with glaze.

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free No Sugar Added

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snack

Edit Meal

Zucchini Pizza Bites

192 calories (192 calories per serving)

12g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

¼ cup Tomatoes, canned, crushed – 13 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Red pepper flakes – 0 calories

2 oz Ground turkey, 93% lean, raw – 86 calories

Directions

Preheat oven to 350°F.
Slice zucchini into coin shapes.
Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
Bake zucchini pizza bites for 10 minutes.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free Higher Protein

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dinner @ 7:30 pm

Edit Meal

Tilapia and Bok Choy

347 calories (347 calories per serving)

Carbs

26g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Tilapia – 120 calories

4 cups Leafy greens, bok choy, raw – 40 calories

1⅓ Tbsp Olive oil (Tbsp) – 159 calories

1 Tbsp Mustard, regular (brown, deli, etc.) – 15 calories

1 tsp Sesame seeds (tsp) – 13 calories

⅓ Tbsp Garlic, minced (Tbsp) – 0 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 1/3 Tbsp = 4 tsp oil.
Coat pan with 2 teaspoons oil.
Add in Tilapia and cover with a lid. Cook for ~6-7 minutes on low-medium heat.
Remove once fish is easy to flake, season with salt & pepper after cooking.
Rinse pan quickly & add in 2 more teaspoons oil.
Cut off hard end of bulb of Bok Choy.
Turn heat to high & add in minced garlic for ~1 minute. 1/3 Tbsp = 1 tsp minced garlic.
Add in Bok Choy, mix around for 1-2 minutes (cooks very quickly).
Top with sesame seeds.
Dip tilapia in mustard.
You can also use another type of fish, e.g. branzino.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore

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Add Recipe

Add Day

breakfast

lunch

snack

dinner

monday

Calories

1143

82g

Carbs

84g

Protein

56g

Fat

Fiber

17g

Added Sugar

—g

Peachy Breakfast

Fruit

253 calories (253 calories per serving)

26g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 Bell pepper, yellow, large – 50 calories

1 Peach – 59 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Spray pan with an oil spray.
Crack eggs in a bowl and whisk with a fork.
Scramble eggs on medium heat, top with seasoning.
Slice bell pepper and peach.
Arrange all foods on a plate.

View

Rachel’s Go-To Salad with Tuna

344 calories (344 calories per serving)

12g

Carbs

40g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, Cannellini (white kidney beans), cooked – 100 calories

⅓ cup Cheese, crumbled, feta – 133 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

1 Tbsp Pecans (Tbsp) – 47 calories

2 cups Leafy greens, spinach, raw – 14 calories

1 Bell pepper, green, medium – 27 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ tsp Salt – 0 calories

Directions

Chop bell pepper into medium-sized pieces.
Combine all ingredients.

View

Pretzels & 1 Tbsp Peanut Butter

Starch

204 calories (204 calories per serving)

28g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Serving of pretzels, 110 calories per serving – 110 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

Directions

Dip pretzels in peanut butter.
No nuts? Use a seed butter, e.g. sunflower seed butter.
Gluten free? Use gluten-free pretzels.

View

Cauli Mac & Cheese

342 calories (342 calories per serving)

16g

Carbs

22g

Protein

21g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

½ cup Cheese, shredded, dairy-free – 180 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ tsp Garlic salt – 0 calories

Directions

This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
Spray pot with an oil spray.
Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
Add in the rest of the ingredients, stirring continuously.
Make sure whole pot contents is heated through, serve immediately.

View

tuesday

Calories

1143

82g

Carbs

84g

Protein

56g

Fat

Fiber

17g

Added Sugar

—g

Peachy Breakfast

Fruit

253 calories (253 calories per serving)

26g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 Bell pepper, yellow, large – 50 calories

1 Peach – 59 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Spray pan with an oil spray.
Crack eggs in a bowl and whisk with a fork.
Scramble eggs on medium heat, top with seasoning.
Slice bell pepper and peach.
Arrange all foods on a plate.

View

Rachel’s Go-To Salad with Tuna

344 calories (344 calories per serving)

12g

Carbs

40g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, Cannellini (white kidney beans), cooked – 100 calories

⅓ cup Cheese, crumbled, feta – 133 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

1 Tbsp Pecans (Tbsp) – 47 calories

2 cups Leafy greens, spinach, raw – 14 calories

1 Bell pepper, green, medium – 27 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ tsp Salt – 0 calories

Directions

Chop bell pepper into medium-sized pieces.
Combine all ingredients.

View

Pretzels & 1 Tbsp Peanut Butter

Starch

204 calories (204 calories per serving)

28g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Serving of pretzels, 110 calories per serving – 110 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

Directions

Dip pretzels in peanut butter.
No nuts? Use a seed butter, e.g. sunflower seed butter.
Gluten free? Use gluten-free pretzels.

View

Cauli Mac & Cheese

342 calories (342 calories per serving)

16g

Carbs

22g

Protein

21g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

½ cup Cheese, shredded, dairy-free – 180 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ tsp Garlic salt – 0 calories

Directions

This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
Spray pot with an oil spray.
Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
Add in the rest of the ingredients, stirring continuously.
Make sure whole pot contents is heated through, serve immediately.

View

wednesday

Calories

1143

82g

Carbs

84g

Protein

56g

Fat

Fiber

17g

Added Sugar

—g

Peachy Breakfast

Fruit

253 calories (253 calories per serving)

26g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

1 Bell pepper, yellow, large – 50 calories

1 Peach – 59 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Spray pan with an oil spray.
Crack eggs in a bowl and whisk with a fork.
Scramble eggs on medium heat, top with seasoning.
Slice bell pepper and peach.
Arrange all foods on a plate.

View

Rachel’s Go-To Salad with Tuna

344 calories (344 calories per serving)

12g

Carbs

40g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, Cannellini (white kidney beans), cooked – 100 calories

⅓ cup Cheese, crumbled, feta – 133 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

1 Tbsp Pecans (Tbsp) – 47 calories

2 cups Leafy greens, spinach, raw – 14 calories

1 Bell pepper, green, medium – 27 calories

1 Tbsp Red wine vinegar (Tbsp) – 3 calories

¼ tsp Salt – 0 calories

Directions

Chop bell pepper into medium-sized pieces.
Combine all ingredients.

View

Pretzels & 1 Tbsp Peanut Butter

Starch

204 calories (204 calories per serving)

28g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Serving of pretzels, 110 calories per serving – 110 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

Directions

Dip pretzels in peanut butter.
No nuts? Use a seed butter, e.g. sunflower seed butter.
Gluten free? Use gluten-free pretzels.

View

Cauli Mac & Cheese

342 calories (342 calories per serving)

16g

Carbs

22g

Protein

21g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Cauliflower rice, raw (already riced) – 76 calories

2 Tbsp Cream cheese, whipped (Tbsp) – 66 calories

2 Tbsp Cream cheese, dairy-free (Tbsp) – 70 calories

¼ cup Cheese, shredded, cheddar – 114 calories

½ cup Cheese, shredded, dairy-free – 180 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ tsp Garlic salt – 0 calories

Directions

This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
Spray pot with an oil spray.
Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
Add in the rest of the ingredients, stirring continuously.
Make sure whole pot contents is heated through, serve immediately.

View

thursday

Calories

1223

143g

Carbs

48g

Protein

58g

Fat

Fiber

40g

Added Sugar

—g

Banana Pancakes with 1 Tbsp PB

Fruit

271 calories (271 calories per serving)

30g

Carbs

11g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Egg, large – 72 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

¼ tsp Cinnamon – 0 calories

Directions

Whisk banana & eggs. Add in cinnamon.
Spray a non-stick pan with an oil spray.
Add small amount of batter to pan, flip when you can easily slide turner under it.
Make a sandwich with the PB or dip pieces of pancakes into the PB on the side.

View

Greek Style Chopped Salad

336 calories (336 calories per serving)

16g

Carbs

Protein

26g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ Cucumber, small – 16 calories

½ Bell pepper, red, medium – 19 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

⅓ cup Cheese, crumbled, feta – 133 calories

½ Avocado, small – 117 calories

½ oz Olives, sliced – 25 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

½ Tbsp Red wine vinegar (Tbsp) – 1 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Chop vegetables & mix together in a bowl with olives.
Add in cheese, oil, vinegar, & seasonings. Mix.

View

Veggies & Guac

192 calories (192 calories per serving)

27g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 cup Carrots, baby – 45 calories

1 Cucumber, medium – 42 calories

¼ cup Guacamole – 105 calories

Directions

Slice cucumber.
Dip veggies in guac.
Use a single-serving guac packet if easier.

View

Lentil Chili with Avocado

Starch

424 calories (424 calories per serving)

70g

Carbs

24g

Protein

10g

Fat

Fiber

25g

Added Sugar

—g

View meal Details

Ingredients

1 cup Lentils, cooked – 230 calories

½ Onion, yellow, large – 28 calories

1 cup Tomatoes, canned, crushed – 50 calories

½ Avocado, small – 117 calories

⅛ tsp Chili seasoning – 0 calories

⅛ tsp Cumin – 0 calories

⅛ tsp Garlic 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 into two or three equal sized servings when ready to eat.
Cook lentils as instructed on package, or buy pre-cooked (my preferred way!)
Dice onion.
Spray a pot with an oil spray.
Cook onion for 4-5 minutes on medium-low heat.
Add tomatoes, lentils, and spices into the pot.
Simmer on low heat for at least 10 minutes.
Top with avocado and serve.

View

friday

Calories

1223

143g

Carbs

48g

Protein

58g

Fat

Fiber

40g

Added Sugar

—g

Banana Pancakes with 1 Tbsp PB

Fruit

271 calories (271 calories per serving)

30g

Carbs

11g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Egg, large – 72 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

¼ tsp Cinnamon – 0 calories

Directions

Whisk banana & eggs. Add in cinnamon.
Spray a non-stick pan with an oil spray.
Add small amount of batter to pan, flip when you can easily slide turner under it.
Make a sandwich with the PB or dip pieces of pancakes into the PB on the side.

View

Greek Style Chopped Salad

336 calories (336 calories per serving)

16g

Carbs

Protein

26g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

½ Cucumber, small – 16 calories

½ Bell pepper, red, medium – 19 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

⅓ cup Cheese, crumbled, feta – 133 calories

½ Avocado, small – 117 calories

½ oz Olives, sliced – 25 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

½ Tbsp Red wine vinegar (Tbsp) – 1 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Chop vegetables & mix together in a bowl with olives.
Add in cheese, oil, vinegar, & seasonings. Mix.

View

Veggies & Guac

192 calories (192 calories per serving)

27g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 cup Carrots, baby – 45 calories

1 Cucumber, medium – 42 calories

¼ cup Guacamole – 105 calories

Directions

Slice cucumber.
Dip veggies in guac.
Use a single-serving guac packet if easier.

View

Lentil Chili with Avocado

Starch

424 calories (424 calories per serving)

70g

Carbs

24g

Protein

10g

Fat

Fiber

25g

Added Sugar

—g

View meal Details

Ingredients

1 cup Lentils, cooked – 230 calories

½ Onion, yellow, large – 28 calories

1 cup Tomatoes, canned, crushed – 50 calories

½ Avocado, small – 117 calories

⅛ tsp Chili seasoning – 0 calories

⅛ tsp Cumin – 0 calories

⅛ tsp Garlic 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 into two or three equal sized servings when ready to eat.
Cook lentils as instructed on package, or buy pre-cooked (my preferred way!)
Dice onion.
Spray a pot with an oil spray.
Cook onion for 4-5 minutes on medium-low heat.
Add tomatoes, lentils, and spices into the pot.
Simmer on low heat for at least 10 minutes.
Top with avocado and serve.

View

saturday

Calories

1225

80g

Carbs

64g

Protein

70g

Fat

Fiber

27g

Added Sugar

PB & Raspberry Toast

Starch

Fruit

268 calories (268 calories per serving)

37g

Carbs

10g

Protein

10g

Fat

Fiber

11g

Added Sugar

View meal Details

Ingredients

1 Bread, thick, slice – 110 calories

1 Bread, sourdough, slice – 160 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 cup Raspberries, fresh – 64 calories

Directions

In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
Toast bread.
Top with PB and raspberry jam.
Have additional berries on the side.
No nuts? Feel free to use any other nut/seed butter you prefer.
Gluten-free? Use gluten-free bread.

View

Caprese Stuffed Avocados

419 calories (419 calories per serving)

25g

Carbs

13g

Protein

30g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Avocado, small – 233 calories

½ cup Tomatoes, grape – 16 calories

2 oz Mozzarella balls, mini – 140 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Oregano – 0 calories

¼ tsp Basil, dried – 0 calories

1 Tbsp Balsamic glaze – 30 calories

Directions

Slice mozzarella balls & tomatoes in halves.
Cut avocado in half, remove pit, scoop in salad.
Top with seasonings & drizzle with glaze.

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Zucchini Pizza Bites

192 calories (192 calories per serving)

12g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

¼ cup Tomatoes, canned, crushed – 13 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Red pepper flakes – 0 calories

2 oz Ground turkey, 93% lean, raw – 86 calories

Directions

Preheat oven to 350°F.
Slice zucchini into coin shapes.
Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
Bake zucchini pizza bites for 10 minutes.

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Tilapia and Bok Choy

347 calories (347 calories per serving)

Carbs

26g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Tilapia – 120 calories

4 cups Leafy greens, bok choy, raw – 40 calories

1⅓ Tbsp Olive oil (Tbsp) – 159 calories

1 Tbsp Mustard, regular (brown, deli, etc.) – 15 calories

1 tsp Sesame seeds (tsp) – 13 calories

⅓ Tbsp Garlic, minced (Tbsp) – 0 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 1/3 Tbsp = 4 tsp oil.
Coat pan with 2 teaspoons oil.
Add in Tilapia and cover with a lid. Cook for ~6-7 minutes on low-medium heat.
Remove once fish is easy to flake, season with salt & pepper after cooking.
Rinse pan quickly & add in 2 more teaspoons oil.
Cut off hard end of bulb of Bok Choy.
Turn heat to high & add in minced garlic for ~1 minute. 1/3 Tbsp = 1 tsp minced garlic.
Add in Bok Choy, mix around for 1-2 minutes (cooks very quickly).
Top with sesame seeds.
Dip tilapia in mustard.
You can also use another type of fish, e.g. branzino.

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sunday

Calories

1225

80g

Carbs

64g

Protein

70g

Fat

Fiber

27g

Added Sugar

PB & Raspberry Toast

Starch

Fruit

268 calories (268 calories per serving)

37g

Carbs

10g

Protein

10g

Fat

Fiber

11g

Added Sugar

View meal Details

Ingredients

1 Bread, thick, slice – 110 calories

1 Bread, sourdough, slice – 160 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 cup Raspberries, fresh – 64 calories

Directions

In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
Toast bread.
Top with PB and raspberry jam.
Have additional berries on the side.
No nuts? Feel free to use any other nut/seed butter you prefer.
Gluten-free? Use gluten-free bread.

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Caprese Stuffed Avocados

419 calories (419 calories per serving)

25g

Carbs

13g

Protein

30g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Avocado, small – 233 calories

½ cup Tomatoes, grape – 16 calories

2 oz Mozzarella balls, mini – 140 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ tsp Oregano – 0 calories

¼ tsp Basil, dried – 0 calories

1 Tbsp Balsamic glaze – 30 calories

Directions

Slice mozzarella balls & tomatoes in halves.
Cut avocado in half, remove pit, scoop in salad.
Top with seasonings & drizzle with glaze.

View

Zucchini Pizza Bites

192 calories (192 calories per serving)

12g

Carbs

15g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

¼ cup Tomatoes, canned, crushed – 13 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

2 Tbsp Cheese, parmesan, grated (Tbsp) – 34 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Red pepper flakes – 0 calories

2 oz Ground turkey, 93% lean, raw – 86 calories

Directions

Preheat oven to 350°F.
Slice zucchini into coin shapes.
Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
Bake zucchini pizza bites for 10 minutes.

View

Tilapia and Bok Choy

347 calories (347 calories per serving)

Carbs

26g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Tilapia – 120 calories

4 cups Leafy greens, bok choy, raw – 40 calories

1⅓ Tbsp Olive oil (Tbsp) – 159 calories

1 Tbsp Mustard, regular (brown, deli, etc.) – 15 calories

1 tsp Sesame seeds (tsp) – 13 calories

⅓ Tbsp Garlic, minced (Tbsp) – 0 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 1/3 Tbsp = 4 tsp oil.
Coat pan with 2 teaspoons oil.
Add in Tilapia and cover with a lid. Cook for ~6-7 minutes on low-medium heat.
Remove once fish is easy to flake, season with salt & pepper after cooking.
Rinse pan quickly & add in 2 more teaspoons oil.
Cut off hard end of bulb of Bok Choy.
Turn heat to high & add in minced garlic for ~1 minute. 1/3 Tbsp = 1 tsp minced garlic.
Add in Bok Choy, mix around for 1-2 minutes (cooks very quickly).
Top with sesame seeds.
Dip tilapia in mustard.
You can also use another type of fish, e.g. branzino.

View

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