Example Nut-Free Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
86g
Carbs
111g
Protein
49g
Fat
Fiber
22g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Toast bread
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten free? Use gluten free bread.
lunch @ 12:30 pm
Edit Meal
Ingredients
4 oz Deli slices, turkey - 120 calories
4 Uncured bacon, slice - 176 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Wrap turkey slices around bacon and spear with toothpick to hold together.
- Chop celery into slices & serve on the side.
- No bacon? Use turkey bacon or soy bacon. No turkey slices? Use tofurkey slices.
snack
Edit Meal
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
dinner @ 7:30 pm
Edit Meal
Ingredients
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Brussels sprouts - 112 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Cube chicken. Cut off Brussels’ hard ends & halve each one.
- Add oil to the pan.
- Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.
- Top with Parmesan & seasonings.
- No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.
thursday, friday
Day Total Calories
Day Total Macros
88g
Carbs
84g
Protein
71g
Fat
Fiber
14g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Apple, small - 77 calories
2 Egg, large - 144 calories
Directions
- Hard boil eggs.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 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
- 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 a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.
snack
Edit Meal
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
dinner @ 7:30 pm
Edit Meal
Ingredients
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories
Directions
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your bbq sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, and red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). No chicken? Use tofu or beans. Gluten free? Use gluten free tortilla, e.g. corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
saturday, sunday
Day Total Calories
Day Total Macros
83g
Carbs
83g
Protein
61g
Fat
Fiber
14g
Added Sugar
3g
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
1 oz Mozzarella balls, mini - 70 calories
1 cup Tomatoes, grape - 32 calories
1 Tuna, canned (1 can) - 120 calories
1 Tbsp Balsamic glaze - 30 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Halve tomatoes.
- Drain tuna.
- Combine all ingredients & mix.
- No dairy? Use avocado or extra oil. No balsamic glaze? Use a full fat vinaigrette instead of the glaze + oil.
snack
Edit Meal
Ingredients
1 Bagel, mini, whole wheat - 110 calories
3 Tbsp Cream cheese, whipped - 100 calories
½ cup Strawberries, fresh - 25 calories
½ cup Blueberries, fresh - 35 calories
Directions
- Slice strawberries
- Spread cream cheese on bagels
- No dairy? Use a nut or seed butter (calorie equivalent amount)
- No mini bagel? Use 1 slice thick bread, or 1/2 regular sized bagel, or 1 bagel thin. Gluten free? Use gluten free bagel or bread.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Eggplant slices - 35 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Preheat oven to 400 degrees
- This recipe works best when making 2-3 servings at one time
- Note: 1 whole eggplant is about 2 cups of sliced eggplant
- Spray pan with an oil spray; cook eggplant slices for ~2 minutes on each side on medium heat
- Spray casserole dish with an oil spray
- Layer tomatoes, eggplant slices, shredded mozzarella cheese and grated Parmesan cheese
- Bake for 25 minutes
- No dairy? Use a dairy-free cheese, or swap this meal out for another
breakfast
lunch
snack
dinner
monday
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Toast bread
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten free? Use gluten free bread.
Ingredients
4 oz Deli slices, turkey - 120 calories
4 Uncured bacon, slice - 176 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Wrap turkey slices around bacon and spear with toothpick to hold together.
- Chop celery into slices & serve on the side.
- No bacon? Use turkey bacon or soy bacon. No turkey slices? Use tofurkey slices.
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
Ingredients
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Brussels sprouts - 112 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Cube chicken. Cut off Brussels’ hard ends & halve each one.
- Add oil to the pan.
- Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.
- Top with Parmesan & seasonings.
- No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.
tuesday
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Toast bread
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten free? Use gluten free bread.
Ingredients
4 oz Deli slices, turkey - 120 calories
4 Uncured bacon, slice - 176 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Wrap turkey slices around bacon and spear with toothpick to hold together.
- Chop celery into slices & serve on the side.
- No bacon? Use turkey bacon or soy bacon. No turkey slices? Use tofurkey slices.
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
Ingredients
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Brussels sprouts - 112 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Cube chicken. Cut off Brussels’ hard ends & halve each one.
- Add oil to the pan.
- Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.
- Top with Parmesan & seasonings.
- No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.
wednesday
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
½ Avocado, small - 117 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Toast bread
- Slice avocado, add to bread. Season with salt & pepper or everything bagel seasoning if you have it!
- Gluten free? Use gluten free bread.
Ingredients
4 oz Deli slices, turkey - 120 calories
4 Uncured bacon, slice - 176 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Wrap turkey slices around bacon and spear with toothpick to hold together.
- Chop celery into slices & serve on the side.
- No bacon? Use turkey bacon or soy bacon. No turkey slices? Use tofurkey slices.
Ingredients
1 Banana - 105 calories
1 Yogurt, plain, whole milk, single-serving container - 140 calories
Directions
- Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.
- No dairy? Use a dairy-free yogurt
Ingredients
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Brussels sprouts - 112 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Cube chicken. Cut off Brussels’ hard ends & halve each one.
- Add oil to the pan.
- Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.
- Top with Parmesan & seasonings.
- No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.
thursday
Ingredients
1 Apple, small - 77 calories
2 Egg, large - 144 calories
Directions
- Hard boil eggs.
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 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
- 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 a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories
Directions
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your bbq sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, and red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). No chicken? Use tofu or beans. Gluten free? Use gluten free tortilla, e.g. corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
friday
Ingredients
1 Apple, small - 77 calories
2 Egg, large - 144 calories
Directions
- Hard boil eggs.
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 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
- 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 a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Directions
- Dip carrots in guac.
- Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
Ingredients
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories
Directions
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your bbq sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, and red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). No chicken? Use tofu or beans. Gluten free? Use gluten free tortilla, e.g. corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
saturday
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
1 oz Mozzarella balls, mini - 70 calories
1 cup Tomatoes, grape - 32 calories
1 Tuna, canned (1 can) - 120 calories
1 Tbsp Balsamic glaze - 30 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Halve tomatoes.
- Drain tuna.
- Combine all ingredients & mix.
- No dairy? Use avocado or extra oil. No balsamic glaze? Use a full fat vinaigrette instead of the glaze + oil.
Ingredients
1 Bagel, mini, whole wheat - 110 calories
3 Tbsp Cream cheese, whipped - 100 calories
½ cup Strawberries, fresh - 25 calories
½ cup Blueberries, fresh - 35 calories
Directions
- Slice strawberries
- Spread cream cheese on bagels
- No dairy? Use a nut or seed butter (calorie equivalent amount)
- No mini bagel? Use 1 slice thick bread, or 1/2 regular sized bagel, or 1 bagel thin. Gluten free? Use gluten free bagel or bread.
Ingredients
1 cup Eggplant slices - 35 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Preheat oven to 400 degrees
- This recipe works best when making 2-3 servings at one time
- Note: 1 whole eggplant is about 2 cups of sliced eggplant
- Spray pan with an oil spray; cook eggplant slices for ~2 minutes on each side on medium heat
- Spray casserole dish with an oil spray
- Layer tomatoes, eggplant slices, shredded mozzarella cheese and grated Parmesan cheese
- Bake for 25 minutes
- No dairy? Use a dairy-free cheese, or swap this meal out for another
sunday
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
1 oz Mozzarella balls, mini - 70 calories
1 cup Tomatoes, grape - 32 calories
1 Tuna, canned (1 can) - 120 calories
1 Tbsp Balsamic glaze - 30 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Halve tomatoes.
- Drain tuna.
- Combine all ingredients & mix.
- No dairy? Use avocado or extra oil. No balsamic glaze? Use a full fat vinaigrette instead of the glaze + oil.
Ingredients
1 Bagel, mini, whole wheat - 110 calories
3 Tbsp Cream cheese, whipped - 100 calories
½ cup Strawberries, fresh - 25 calories
½ cup Blueberries, fresh - 35 calories
Directions
- Slice strawberries
- Spread cream cheese on bagels
- No dairy? Use a nut or seed butter (calorie equivalent amount)
- No mini bagel? Use 1 slice thick bread, or 1/2 regular sized bagel, or 1 bagel thin. Gluten free? Use gluten free bagel or bread.
Ingredients
1 cup Eggplant slices - 35 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Preheat oven to 400 degrees
- This recipe works best when making 2-3 servings at one time
- Note: 1 whole eggplant is about 2 cups of sliced eggplant
- Spray pan with an oil spray; cook eggplant slices for ~2 minutes on each side on medium heat
- Spray casserole dish with an oil spray
- Layer tomatoes, eggplant slices, shredded mozzarella cheese and grated Parmesan cheese
- Bake for 25 minutes
- No dairy? Use a dairy-free cheese, or swap this meal out for another
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