Example Dairy-Free Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
91g
Carbs
79g
Protein
51g
Fat
Fiber
25g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
lunch @ 12:30 pm
Edit Meal
Ingredients
8 slice Soy bacon, slice
– 160 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp Oregano
– 0 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°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
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
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, & seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes & broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
thursday, friday
Day Total Calories
Day Total Macros
85g
Carbs
79g
Protein
60g
Fat
Fiber
24g
Added Sugar
4g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
½ Avocado, small
– 117 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, red, medium
– 19 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Chop bell peppers into small pieces.
- Spray pan with an oil spray & add in peppers.
- Crack eggs in a small bowl and whisk with a fork.
- After cooking peppers ~5 minutes on medium heat, add in eggs.
- Top with salt and pepper, cook through.
- Slice avocado and have on the side.
lunch @ 12:30 pm
Edit Meal
Arugula Salad with Pasta & Avocado
29g
Carbs
11g
Protein
17g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
¼ Onion, red
– 11 calories
6 slice Soy bacon, slice
– 120 calories
4 oz Chicken breast, boneless, skinless, raw
– 127 calories
¼ cup Pasta, elbows, whole wheat, cooked
– 45 calories
½ Avocado, small
– 117 calories
¼ tsp Everything Bagel Seasoning
– 0 calories
1 Tbsp Balsamic vinegar
– 14 calories
Directions
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, & cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on the stovetop on the lowest heat, mixing frequently for ~8 minutes or until cooked through.
- Mix all ingredients in a bowl.
- No bacon? Use turkey bacon or soy bacon. No avocado? Use extra bacon. Gluten-free? Use gluten-free pasta.
snack
Edit Meal
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
saturday, sunday
Day Total Calories
Day Total Macros
85g
Carbs
137g
Protein
39g
Fat
Fiber
26g
Added Sugar
5g
breakfast @ 8:00 am
Edit Meal
Ingredients
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.
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
1 tsp Garlic salt (tsp)
– 0 calories
¼ cup Guacamole
– 105 calories
1 Cucumber, small
– 32 calories
½ cup Carrots, baby
– 23 calories
Directions
- Cut the chicken into bite-sized pieces &season thoroughly with garlic salt. If you like, add more than 1 tsp.
- Spray a pan with oil. Cook the chicken pieces for ~8-9 minutes on medium heat or until cooked through.
- Slice cucumbers.
- Dip veggies & chicken into guac.
- Pescatarian? Use fish.
snack
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 cup Tomatoes, grape
– 32 calories
½ Onion, red
– 23 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray.
- Stir fry shrimp on medium heat ~8 minutes, drain away any excess liquid.
- Dice onion, & cut tomatoes in halves.
- Mix all ingredients together.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
2 cups Broccoli, frozen
– 62 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Soy sauce (Tbsp)
– 20 calories
1 Tbsp Soy sauce (Tbsp)
– 10 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Spray a pan with an oil spray. Add in garlic. Stir fry beef & broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce or the no sugar added option. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
breakfast
lunch
snack
dinner
monday
Calories
1158
91g
Carbs
80g
Protein
51g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
Ingredients
8 slice Soy bacon, slice
– 160 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp Oregano
– 0 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°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
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
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, & seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes & broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
tuesday
Calories
1158
91g
Carbs
80g
Protein
51g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
Ingredients
8 slice Soy bacon, slice
– 160 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp Oregano
– 0 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°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
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
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, & seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes & broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
wednesday
Calories
1158
91g
Carbs
80g
Protein
51g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
1 Egg, large
– 72 calories
Directions
- Hard boil egg.
Ingredients
8 slice Soy bacon, slice
– 160 calories
3 Lettuce leaves for lettuce wraps
– 6 calories
1 Tomato, medium
– 22 calories
1½ Tbsp Vinaigrette, regular (50 or more calories per 2 tbsp)
– 75 calories
½ Avocado, small
– 117 calories
¼ tsp Oregano
– 0 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°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
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
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
2 cups Broth, vegetable (cups)
– 30 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ cup Canned, diced tomatoes
– 28 calories
1 Carrots, whole, large
– 25 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Onion, yellow, large
– 28 calories
½ oz Tortilla chips
– 62 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Cumin
– 0 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray pan with an oil spray.
- Cut raw chicken into small pieces. Chop veggies into small pieces.
- Spray a pot with an oil spray. Add in garlic, heat for 1-2 minutes on low heat.
- Add in veggies, beans, chicken, & seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes & broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
thursday
Calories
1205
86g
Carbs
79g
Protein
61g
Fat
Fiber
25g
Added Sugar
4g
Ingredients
2 Egg, large
– 144 calories
½ Avocado, small
– 117 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, red, medium
– 19 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Chop bell peppers into small pieces.
- Spray pan with an oil spray & add in peppers.
- Crack eggs in a small bowl and whisk with a fork.
- After cooking peppers ~5 minutes on medium heat, add in eggs.
- Top with salt and pepper, cook through.
- Slice avocado and have on the side.
Arugula Salad with Pasta & Avocado
29g
Carbs
11g
Protein
17g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
¼ Onion, red
– 11 calories
6 slice Soy bacon, slice
– 120 calories
4 oz Chicken breast, boneless, skinless, raw
– 127 calories
¼ cup Pasta, elbows, whole wheat, cooked
– 45 calories
½ Avocado, small
– 117 calories
¼ tsp Everything Bagel Seasoning
– 0 calories
1 Tbsp Balsamic vinegar
– 14 calories
Directions
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, & cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on the stovetop on the lowest heat, mixing frequently for ~8 minutes or until cooked through.
- Mix all ingredients in a bowl.
- No bacon? Use turkey bacon or soy bacon. No avocado? Use extra bacon. Gluten-free? Use gluten-free pasta.
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
friday
Calories
1205
86g
Carbs
79g
Protein
61g
Fat
Fiber
25g
Added Sugar
4g
Ingredients
2 Egg, large
– 144 calories
½ Avocado, small
– 117 calories
½ Bell pepper, green, medium
– 14 calories
½ Bell pepper, red, medium
– 19 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Chop bell peppers into small pieces.
- Spray pan with an oil spray & add in peppers.
- Crack eggs in a small bowl and whisk with a fork.
- After cooking peppers ~5 minutes on medium heat, add in eggs.
- Top with salt and pepper, cook through.
- Slice avocado and have on the side.
Arugula Salad with Pasta & Avocado
29g
Carbs
11g
Protein
17g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
¼ Onion, red
– 11 calories
6 slice Soy bacon, slice
– 120 calories
4 oz Chicken breast, boneless, skinless, raw
– 127 calories
¼ cup Pasta, elbows, whole wheat, cooked
– 45 calories
½ Avocado, small
– 117 calories
¼ tsp Everything Bagel Seasoning
– 0 calories
1 Tbsp Balsamic vinegar
– 14 calories
Directions
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, & cube avocado.
- Cut bacon into small pieces with kitchen shears.
- Fry bacon on the stovetop on the lowest heat, mixing frequently for ~8 minutes or until cooked through.
- Mix all ingredients in a bowl.
- No bacon? Use turkey bacon or soy bacon. No avocado? Use extra bacon. Gluten-free? Use gluten-free pasta.
Ingredients
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
saturday
Calories
1240
86g
Carbs
138g
Protein
39g
Fat
Fiber
26g
Added Sugar
5g
Ingredients
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.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1 tsp Garlic salt (tsp)
– 0 calories
¼ cup Guacamole
– 105 calories
1 Cucumber, small
– 32 calories
½ cup Carrots, baby
– 23 calories
Directions
- Cut the chicken into bite-sized pieces &season thoroughly with garlic salt. If you like, add more than 1 tsp.
- Spray a pan with oil. Cook the chicken pieces for ~8-9 minutes on medium heat or until cooked through.
- Slice cucumbers.
- Dip veggies & chicken into guac.
- Pescatarian? Use fish.
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 cup Tomatoes, grape
– 32 calories
½ Onion, red
– 23 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray.
- Stir fry shrimp on medium heat ~8 minutes, drain away any excess liquid.
- Dice onion, & cut tomatoes in halves.
- Mix all ingredients together.
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
2 cups Broccoli, frozen
– 62 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Soy sauce (Tbsp)
– 20 calories
1 Tbsp Soy sauce (Tbsp)
– 10 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Spray a pan with an oil spray. Add in garlic. Stir fry beef & broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce or the no sugar added option. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
sunday
Calories
1240
86g
Carbs
138g
Protein
39g
Fat
Fiber
26g
Added Sugar
5g
Ingredients
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.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1 tsp Garlic salt (tsp)
– 0 calories
¼ cup Guacamole
– 105 calories
1 Cucumber, small
– 32 calories
½ cup Carrots, baby
– 23 calories
Directions
- Cut the chicken into bite-sized pieces &season thoroughly with garlic salt. If you like, add more than 1 tsp.
- Spray a pan with oil. Cook the chicken pieces for ~8-9 minutes on medium heat or until cooked through.
- Slice cucumbers.
- Dip veggies & chicken into guac.
- Pescatarian? Use fish.
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
1 cup Tomatoes, grape
– 32 calories
½ Onion, red
– 23 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray.
- Stir fry shrimp on medium heat ~8 minutes, drain away any excess liquid.
- Dice onion, & cut tomatoes in halves.
- Mix all ingredients together.
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
2 cups Broccoli, frozen
– 62 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Soy sauce (Tbsp)
– 20 calories
1 Tbsp Soy sauce (Tbsp)
– 10 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Spray a pan with an oil spray. Add in garlic. Stir fry beef & broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce or the no sugar added option. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
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.