Example Dairy-Free Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
91g
Carbs
82g
Protein
54g
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
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 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 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 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
Swap chicken for chickpeas in Step 4.
- 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, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and 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
89g
Carbs
79g
Protein
60g
Fat
Fiber
24g
Added Sugar
7g
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 and Avocado
29g
Carbs
11g
Protein
16g
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
2 Uncured bacon, slice - 88 calories
6 slice Soy bacon, slice - 120 calories
½ cup Pasta, elbows, whole wheat, cooked - 53 calories
½ Avocado, small - 117 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
Swap bacon for soy bacon, following package instructions in Steps 3-4.
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, and 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ 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
92g
Carbs
126g
Protein
42g
Fat
Fiber
32g
Added Sugar
8g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, thick, slice - 110 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
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
Swap chicken for tofu, being sure to press out moisture before slicing and cooking until golden brown.
- Cut the chicken into bite-sized pieces and 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 and chicken into guac.
- Pescatarian? Use fish.
snack
Edit Meal
Ingredients
7½ oz Shrimp, fresh or frozen - 210 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
2 cups Broccoli, frozen - 62 calories
4 oz Ground beef, 85% lean, raw - 213 calories
4 oz Ground turkey, 85% lean, raw - 225 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
- Swap out ground beef for ground turkey, tofu, or beans/lentils.
- Swap out soy ginger sauce for soy sauce.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and 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. No beef? Use ground turkey, tofu, or beans/lentils. 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
1202
91g
Carbs
83g
Protein
54g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small - 77 calories
1 Egg, large - 72 calories
Directions
- Hard boil egg.
Ingredients
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 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 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 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
Swap chicken for chickpeas in Step 4.
- 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, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
tuesday
Calories
1202
91g
Carbs
83g
Protein
54g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small - 77 calories
1 Egg, large - 72 calories
Directions
- Hard boil egg.
Ingredients
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 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 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 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
Swap chicken for chickpeas in Step 4.
- 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, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
wednesday
Calories
1202
91g
Carbs
83g
Protein
54g
Fat
Fiber
26g
Added Sugar
—g
Ingredients
1 Apple, small - 77 calories
1 Egg, large - 72 calories
Directions
- Hard boil egg.
Ingredients
3 Lettuce leaves for lettuce wraps - 6 calories
5 Uncured bacon, slice - 220 calories
1 Tomato, medium - 22 calories
1 Tbsp Dressing, bleu cheese, full fat - 71 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 degrees) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- NOTES: No bacon? Use turkey or soy bacon. No dairy? Use a dairy-free dressing, e.g. vinaigrette, or more avocado. 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 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ cup Beans & legumes, black beans, cooked - 57 calories
½ oz Tortilla chips - 62 calories
2 cups Broth, chicken or beef (cups) - 70 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
Swap chicken for chickpeas in Step 4.
- 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, and seasoning, cook for ~10 minutes, until chicken has cooked through.
- Add in tomatoes and broth.
- Turn the burner to low heat & let simmer at least 10 minutes.
- Top with tortilla chips (crumbled) at the end.
thursday
Calories
1213
87g
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 and Avocado
29g
Carbs
11g
Protein
16g
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
2 Uncured bacon, slice - 88 calories
6 slice Soy bacon, slice - 120 calories
½ cup Pasta, elbows, whole wheat, cooked - 53 calories
½ Avocado, small - 117 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
Swap bacon for soy bacon, following package instructions in Steps 3-4.
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, and 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ 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
1213
87g
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 and Avocado
29g
Carbs
11g
Protein
16g
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
2 Uncured bacon, slice - 88 calories
6 slice Soy bacon, slice - 120 calories
½ cup Pasta, elbows, whole wheat, cooked - 53 calories
½ Avocado, small - 117 calories
¼ tsp Everything bagel seasoning - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
Swap bacon for soy bacon, following package instructions in Steps 3-4.
- Cook pasta as instructed on the package.
- Halve tomatoes, dice onion, and 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ 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
88g
Carbs
127g
Protein
42g
Fat
Fiber
32g
Added Sugar
5g
Ingredients
1 Bread, thick, slice - 110 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
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
Swap chicken for tofu, being sure to press out moisture before slicing and cooking until golden brown.
- Cut the chicken into bite-sized pieces and 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 and chicken into guac.
- Pescatarian? Use fish.
Ingredients
7½ oz Shrimp, fresh or frozen - 210 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
2 cups Broccoli, frozen - 62 calories
4 oz Ground beef, 85% lean, raw - 213 calories
4 oz Ground turkey, 85% lean, raw - 225 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
- Swap out ground beef for ground turkey, tofu, or beans/lentils.
- Swap out soy ginger sauce for soy sauce.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and 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. No beef? Use ground turkey, tofu, or beans/lentils. 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
88g
Carbs
127g
Protein
42g
Fat
Fiber
32g
Added Sugar
5g
Ingredients
1 Bread, thick, slice - 110 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
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
Swap chicken for tofu, being sure to press out moisture before slicing and cooking until golden brown.
- Cut the chicken into bite-sized pieces and 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 and chicken into guac.
- Pescatarian? Use fish.
Ingredients
7½ oz Shrimp, fresh or frozen - 210 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
2 cups Broccoli, frozen - 62 calories
4 oz Ground beef, 85% lean, raw - 213 calories
4 oz Ground turkey, 85% lean, raw - 225 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
- Swap out ground beef for ground turkey, tofu, or beans/lentils.
- Swap out soy ginger sauce for soy sauce.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and 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. No beef? Use ground turkey, tofu, or beans/lentils. 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.