Example Nut-Free Meal Plan

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monday, tuesday, wednesday

Day Total Calories

1247

(1247 calories remainingover target)

Day Total Macros

86g

Carbs

111g

Protein

49g

Fat

Fiber

22g

Added Sugar

breakfast @ 8:00 am

Edit Meal

Avocado Toast

Starch

237 calories (237 calories per serving)

27g

Carbs

Protein

12g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 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.

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Swapped to Omnivore. Change to:

Omnivore Higher Protein No Sugar Added

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lunch @ 12:30 pm

Edit Meal

BT Wraps with Veggies

328 calories (328 calories per serving)

Carbs

42g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

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.

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Omnivore

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snack

Edit Meal

Banana & Yogurt

Fruit

245 calories (245 calories per serving)

32g

Carbs

15g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Yogurt, plain, whole milk, single-serving container – 140 calories

1 Yogurt, plain, high fat, single-serving container, dairy-free – 180 calories

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

Directions

Want a flavored yogurt? Just choose one with <15 gm added sugar.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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dinner @ 7:30 pm

Edit Meal

Brussels & Chicken

438 calories (438 calories per serving)

22g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

2 cups Brussels sprouts – 112 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

1 Tbsp Olive oil (Tbsp) – 134 calories

¼ 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 fish or the vegetarian option.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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Add Recipe

thursday, friday

Day Total Calories

1235

(1235 calories remainingover target)

Day Total Macros

79g

Carbs

84g

Protein

67g

Fat

Fiber

13g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Apple & 2 Eggs

Fruit

221 calories (221 calories per serving)

21g

Carbs

12g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

2 Egg, large – 144 calories

Directions

Hard boil eggs.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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lunch @ 12:30 pm

Edit Meal

Big Mac Salad

392 calories (392 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

—g

View meal Details

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

3 Uncured bacon, slice – 132 calories

1 oz Pickles, chip-cut – 0 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories

1 Tbsp Dressing, ranch, dairy-free – 60 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 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.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free Higher Protein

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snack

Edit Meal

1 Cup Baby Carrots & Guac

150 calories (150 calories per serving)

17g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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!

Change Recipe

Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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dinner @ 7:30 pm

Edit Meal

BBQ Chicken Pizzas

Starch

474 calories (474 calories per serving)

33g

Carbs

38g

Protein

23g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

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

4 oz Rotisserie chicken – 200 calories

8 oz Tofu, extra firm – 190 calories

1 Tortilla, whole wheat or corn, small – 70 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, & red onion.
Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
Top with fresh parsley.
Gluten-free? Use a 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.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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Add Recipe

saturday, sunday

Day Total Calories

1179

(1179 calories remainingover target)

Day Total Macros

81g

Carbs

82g

Protein

61g

Fat

Fiber

13g

Added Sugar

breakfast @ 8:00 am

Edit Meal

Broccoli Frittata

241 calories (241 calories per serving)

Carbs

19g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

2 Uncured bacon, slice – 88 calories

¼ cup Broccoli – 6 calories

¼ cup Onion, yellow, diced – 7 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 & then divide the frittata into 2 or 3 equal-sized servings.
Preheat the oven to 350°F.
Dice broccoli & onion.
Spray a pan with an oil spray.
Stir fry veggies for 6-7 minutes on low heat.
Crack eggs into a bowl & add in cheese & 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.

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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lunch @ 12:30 pm

Edit Meal

Tuna Caprese Salad

381 calories (381 calories per serving)

18g

Carbs

36g

Protein

19g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 oz Mozzarella balls, mini – 70 calories

¼ Avocado, small – 58 calories

1 cup Tomatoes, grape – 32 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 Tbsp Balsamic glaze – 30 calories

1 Tbsp Balsamic vinegar – 14 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.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free No Sugar Added

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snack

Edit Meal

Bagel & Cream Cheese Box

Starch

Fruit

270 calories (270 calories per serving)

40g

Carbs

Protein

10g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bagel, mini, whole wheat – 110 calories

1 Bagel, no sugar added – 110 calories

3 Tbsp Cream cheese, whipped – 100 calories

1 Tbsp Almond butter, unsweetened – 101 calories

½ cup Strawberries, fresh – 25 calories

½ cup Blueberries, fresh – 35 calories

Directions

Slice strawberries
Spread cream cheese on bagels
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.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein No Sugar Added

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dinner @ 7:30 pm

Edit Meal

Eggplant Parm

287 calories (287 calories per serving)

20g

Carbs

21g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 cup Eggplant slices – 35 calories

½ cup Tomatoes, canned, crushed – 25 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅔ cup Cheese, shredded, dairy-free – 240 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°F.
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.

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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Add Recipe

Add Day

breakfast

lunch

snack

dinner

monday

Calories

1248

87g

Carbs

111g

Protein

49g

Fat

Fiber

22g

Added Sugar

Avocado Toast

Starch

237 calories (237 calories per serving)

27g

Carbs

Protein

12g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 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.

View

BT Wraps with Veggies

328 calories (328 calories per serving)

Carbs

42g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

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.

View

Banana & Yogurt

Fruit

245 calories (245 calories per serving)

32g

Carbs

15g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Yogurt, plain, whole milk, single-serving container – 140 calories

1 Yogurt, plain, high fat, single-serving container, dairy-free – 180 calories

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

Directions

Want a flavored yogurt? Just choose one with <15 gm added sugar.

View

Brussels & Chicken

438 calories (438 calories per serving)

22g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

2 cups Brussels sprouts – 112 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

1 Tbsp Olive oil (Tbsp) – 134 calories

¼ 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 fish or the vegetarian option.

View

tuesday

Calories

1248

87g

Carbs

111g

Protein

49g

Fat

Fiber

22g

Added Sugar

Avocado Toast

Starch

237 calories (237 calories per serving)

27g

Carbs

Protein

12g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 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.

View

BT Wraps with Veggies

328 calories (328 calories per serving)

Carbs

42g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

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.

View

Banana & Yogurt

Fruit

245 calories (245 calories per serving)

32g

Carbs

15g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Yogurt, plain, whole milk, single-serving container – 140 calories

1 Yogurt, plain, high fat, single-serving container, dairy-free – 180 calories

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

Directions

Want a flavored yogurt? Just choose one with <15 gm added sugar.

View

Brussels & Chicken

438 calories (438 calories per serving)

22g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

2 cups Brussels sprouts – 112 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

1 Tbsp Olive oil (Tbsp) – 134 calories

¼ 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 fish or the vegetarian option.

View

wednesday

Calories

1248

87g

Carbs

111g

Protein

49g

Fat

Fiber

22g

Added Sugar

Avocado Toast

Starch

237 calories (237 calories per serving)

27g

Carbs

Protein

12g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 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.

View

BT Wraps with Veggies

328 calories (328 calories per serving)

Carbs

42g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

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.

View

Banana & Yogurt

Fruit

245 calories (245 calories per serving)

32g

Carbs

15g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Banana – 105 calories

1 Yogurt, plain, whole milk, single-serving container – 140 calories

1 Yogurt, plain, high fat, single-serving container, dairy-free – 180 calories

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

Directions

Want a flavored yogurt? Just choose one with <15 gm added sugar.

View

Brussels & Chicken

438 calories (438 calories per serving)

22g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

2 cups Brussels sprouts – 112 calories

1 Tbsp Cheese, parmesan, grated (Tbsp) – 17 calories

1 Tbsp Olive oil (Tbsp) – 134 calories

¼ 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 fish or the vegetarian option.

View

thursday

Calories

1236

80g

Carbs

85g

Protein

67g

Fat

Fiber

14g

Added Sugar

—g

Apple & 2 Eggs

Fruit

221 calories (221 calories per serving)

21g

Carbs

12g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

2 Egg, large – 144 calories

Directions

Hard boil eggs.

View

Big Mac Salad

392 calories (392 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

—g

View meal Details

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

3 Uncured bacon, slice – 132 calories

1 oz Pickles, chip-cut – 0 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories

1 Tbsp Dressing, ranch, dairy-free – 60 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 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.

View

1 Cup Baby Carrots & Guac

150 calories (150 calories per serving)

17g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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!

View

BBQ Chicken Pizzas

Starch

474 calories (474 calories per serving)

33g

Carbs

38g

Protein

23g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

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

4 oz Rotisserie chicken – 200 calories

8 oz Tofu, extra firm – 190 calories

1 Tortilla, whole wheat or corn, small – 70 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, & red onion.
Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
Top with fresh parsley.
Gluten-free? Use a 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.

View

friday

Calories

1236

80g

Carbs

85g

Protein

67g

Fat

Fiber

14g

Added Sugar

—g

Apple & 2 Eggs

Fruit

221 calories (221 calories per serving)

21g

Carbs

12g

Protein

10g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

2 Egg, large – 144 calories

Directions

Hard boil eggs.

View

Big Mac Salad

392 calories (392 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

—g

View meal Details

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

3 Uncured bacon, slice – 132 calories

1 oz Pickles, chip-cut – 0 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories

1 Tbsp Dressing, ranch, dairy-free – 60 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 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.

View

1 Cup Baby Carrots & Guac

150 calories (150 calories per serving)

17g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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!

View

BBQ Chicken Pizzas

Starch

474 calories (474 calories per serving)

33g

Carbs

38g

Protein

23g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

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

4 oz Rotisserie chicken – 200 calories

8 oz Tofu, extra firm – 190 calories

1 Tortilla, whole wheat or corn, small – 70 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, & red onion.
Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
Top with fresh parsley.
Gluten-free? Use a 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.

View

saturday

Calories

1179

82g

Carbs

83g

Protein

61g

Fat

Fiber

14g

Added Sugar

Broccoli Frittata

241 calories (241 calories per serving)

Carbs

19g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

2 Uncured bacon, slice – 88 calories

¼ cup Broccoli – 6 calories

¼ cup Onion, yellow, diced – 7 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 & then divide the frittata into 2 or 3 equal-sized servings.
Preheat the oven to 350°F.
Dice broccoli & onion.
Spray a pan with an oil spray.
Stir fry veggies for 6-7 minutes on low heat.
Crack eggs into a bowl & add in cheese & 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.

View

Tuna Caprese Salad

381 calories (381 calories per serving)

18g

Carbs

36g

Protein

19g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 oz Mozzarella balls, mini – 70 calories

¼ Avocado, small – 58 calories

1 cup Tomatoes, grape – 32 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 Tbsp Balsamic glaze – 30 calories

1 Tbsp Balsamic vinegar – 14 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.

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Bagel & Cream Cheese Box

Starch

Fruit

270 calories (270 calories per serving)

40g

Carbs

Protein

10g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bagel, mini, whole wheat – 110 calories

1 Bagel, no sugar added – 110 calories

3 Tbsp Cream cheese, whipped – 100 calories

1 Tbsp Almond butter, unsweetened – 101 calories

½ cup Strawberries, fresh – 25 calories

½ cup Blueberries, fresh – 35 calories

Directions

Slice strawberries
Spread cream cheese on bagels
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.

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Eggplant Parm

287 calories (287 calories per serving)

20g

Carbs

21g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 cup Eggplant slices – 35 calories

½ cup Tomatoes, canned, crushed – 25 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅔ cup Cheese, shredded, dairy-free – 240 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°F.
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.

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sunday

Calories

1179

82g

Carbs

83g

Protein

61g

Fat

Fiber

14g

Added Sugar

Broccoli Frittata

241 calories (241 calories per serving)

Carbs

19g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

2 Uncured bacon, slice – 88 calories

¼ cup Broccoli – 6 calories

¼ cup Onion, yellow, diced – 7 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 & then divide the frittata into 2 or 3 equal-sized servings.
Preheat the oven to 350°F.
Dice broccoli & onion.
Spray a pan with an oil spray.
Stir fry veggies for 6-7 minutes on low heat.
Crack eggs into a bowl & add in cheese & 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.

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Tuna Caprese Salad

381 calories (381 calories per serving)

18g

Carbs

36g

Protein

19g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 oz Mozzarella balls, mini – 70 calories

¼ Avocado, small – 58 calories

1 cup Tomatoes, grape – 32 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 Tbsp Balsamic glaze – 30 calories

1 Tbsp Balsamic vinegar – 14 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.

View

Bagel & Cream Cheese Box

Starch

Fruit

270 calories (270 calories per serving)

40g

Carbs

Protein

10g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Bagel, mini, whole wheat – 110 calories

1 Bagel, no sugar added – 110 calories

3 Tbsp Cream cheese, whipped – 100 calories

1 Tbsp Almond butter, unsweetened – 101 calories

½ cup Strawberries, fresh – 25 calories

½ cup Blueberries, fresh – 35 calories

Directions

Slice strawberries
Spread cream cheese on bagels
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.

View

Eggplant Parm

287 calories (287 calories per serving)

20g

Carbs

21g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 cup Eggplant slices – 35 calories

½ cup Tomatoes, canned, crushed – 25 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅔ cup Cheese, shredded, dairy-free – 240 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°F.
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.

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