Example 1400 Calorie Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
104g
Carbs
83g
Protein
72g
Fat
Fiber
21g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Use a peanut butter packet for easy transport if you need it
- No nuts? Use a seed butter e.g. sunflower seed butter
lunch @ 12:30 pm
Edit Meal
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
1 Bread, sourdough, slice - 160 calories
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
½ oz Cheese, sliced cheese, full fat/ regular - 55 calories
2 tsp Mayonnaise (tsp) - 64 calories
1 cup Tomatoes, grape - 32 calories
1 tsp Olive oil (tsp) - 40 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap tuna for mashed chickpeas in Step 4.
Mix the chickpeas with mayo and seasonings before adding to the toast.
- Halve tomatoes.
- Mix tomatoes, oil, and seasonings to make side salad.
- Toast bread.
- Mix mayo and tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- No dairy? Use avocado instead of cheese.
- Gluten-free? Use gluten free bread.
snack
Edit Meal
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Brussels sprouts - 112 calories
1 Sausage, chicken - 140 calories
3 oz Tempeh - 140 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
⅛ tsp Garlic salt - 0 calories
Directions
If using tempeh, you can optionally marinate for extra flavor in soy sauce, olive oil, and a bit of garlic.
- Slice off the hard end of Brussels and cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size and shape.
- Add oil to a pan. Stir fry Brussels and protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, tofu-sausage, beans, tofu, tempeh, or chicken.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells
thursday, friday
Day Total Calories
Day Total Macros
82g
Carbs
103g
Protein
78g
Fat
Fiber
24g
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
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
snack
Edit Meal
Ingredients
¼ cup Nuts - 200 calories
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
dinner @ 7:30 pm
Edit Meal
Ingredients
½ cup Tomatoes, canned, crushed - 25 calories
4 oz Ground beef, 90% lean, raw - 185 calories
8 oz Tofu, extra firm - 190 calories
¼ cup Ricotta cheese, part-skim - 108 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap ground beef for pressed and crumbled extra firm tofu in Step 3.
Sauté the tofu with the cauliflower rice until lightly browned before combining with the other ingredients.
- Preheat oven to 400 degrees F.
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat.
- Spray a pan with an oil spray. Stir fry cauliflower rice and ground beef on medium heat for about 8 minutes, until beef is cooked through and you see some browning in the cauli rice.
- Spray casserole dish with an oil spray.
- Combine all ingredients into the casserole dish, bake for 25 minutes.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use dairy free cheeses, or swap this meal out for another.
- Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.
saturday, sunday
Day Total Calories
Day Total Macros
109g
Carbs
65g
Protein
85g
Fat
Fiber
27g
Added Sugar
4g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Tortilla, whole wheat or corn, small - 120 calories
½ Avocado, small - 117 calories
¼ cup Refried beans - 55 calories
⅙ cup Cheese, shredded, cheddar - 76 calories
⅙ cup Cheese, shredded, mozzarella - 56 calories
1 Tbsp Dressing, sriracha ranch - 45 calories
¼ Onion, red - 11 calories
¼ tsp Paprika - 0 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
Directions
- Put tortillas in toaster oven for 2-3 minutes on each side – or bake at 350 degrees for 2-3 minutes on each side (put on a baking sheet sprayed with an oil spray if using oven).
- Spread beans on tortillas.
- Top with rest of ingredients.
- No sriracha ranch? Use regular ranch + hot sauce, or a vinaigrette dressing works too!
- Gluten free? Use gluten-free tortillas, e.g. corn.
lunch @ 12:30 pm
Edit Meal
Peanut, Carrot & Cabbage Slaw Salad
23g
Carbs
14g
Protein
23g
Fat
Fiber
8g
Added Sugar
4g
Ingredients
1 cup Carrots, shredded or julienned - 45 calories
1 cup Cabbage, shredded - 16 calories
2 Tbsp Peanut sauce - 80 calories
¼ cup Peanuts (cups) - 192 calories
¼ tsp Salt - 0 calories
Directions
- Mix all ingredients.
- Note: I buy the cabbage and carrots pre-cut-up to make my life easier, please do the same if that works for you.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Swap this meal out for another.
snack
Edit Meal
Ingredients
1 Pear - 103 calories
⅛ cup Seeds - 80 calories
Directions
- No pears? Use any other fruit
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 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
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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 swap. No dairy? Use bacon or avocado and a vinaigrette.
breakfast
lunch
snack
dinner
monday
Calories
1396
105g
Carbs
83g
Protein
73g
Fat
Fiber
21g
Added Sugar
1g
Ingredients
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Use a peanut butter packet for easy transport if you need it
- No nuts? Use a seed butter e.g. sunflower seed butter
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
1 Bread, sourdough, slice - 160 calories
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
½ oz Cheese, sliced cheese, full fat/ regular - 55 calories
2 tsp Mayonnaise (tsp) - 64 calories
1 cup Tomatoes, grape - 32 calories
1 tsp Olive oil (tsp) - 40 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap tuna for mashed chickpeas in Step 4.
Mix the chickpeas with mayo and seasonings before adding to the toast.
- Halve tomatoes.
- Mix tomatoes, oil, and seasonings to make side salad.
- Toast bread.
- Mix mayo and tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- No dairy? Use avocado instead of cheese.
- Gluten-free? Use gluten free bread.
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
Ingredients
2 cups Brussels sprouts - 112 calories
1 Sausage, chicken - 140 calories
3 oz Tempeh - 140 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
⅛ tsp Garlic salt - 0 calories
Directions
If using tempeh, you can optionally marinate for extra flavor in soy sauce, olive oil, and a bit of garlic.
- Slice off the hard end of Brussels and cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size and shape.
- Add oil to a pan. Stir fry Brussels and protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, tofu-sausage, beans, tofu, tempeh, or chicken.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells
tuesday
Calories
1396
105g
Carbs
83g
Protein
73g
Fat
Fiber
21g
Added Sugar
1g
Ingredients
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Use a peanut butter packet for easy transport if you need it
- No nuts? Use a seed butter e.g. sunflower seed butter
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
1 Bread, sourdough, slice - 160 calories
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
½ oz Cheese, sliced cheese, full fat/ regular - 55 calories
2 tsp Mayonnaise (tsp) - 64 calories
1 cup Tomatoes, grape - 32 calories
1 tsp Olive oil (tsp) - 40 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap tuna for mashed chickpeas in Step 4.
Mix the chickpeas with mayo and seasonings before adding to the toast.
- Halve tomatoes.
- Mix tomatoes, oil, and seasonings to make side salad.
- Toast bread.
- Mix mayo and tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- No dairy? Use avocado instead of cheese.
- Gluten-free? Use gluten free bread.
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
Ingredients
2 cups Brussels sprouts - 112 calories
1 Sausage, chicken - 140 calories
3 oz Tempeh - 140 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
⅛ tsp Garlic salt - 0 calories
Directions
If using tempeh, you can optionally marinate for extra flavor in soy sauce, olive oil, and a bit of garlic.
- Slice off the hard end of Brussels and cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size and shape.
- Add oil to a pan. Stir fry Brussels and protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, tofu-sausage, beans, tofu, tempeh, or chicken.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells
wednesday
Calories
1396
105g
Carbs
83g
Protein
73g
Fat
Fiber
21g
Added Sugar
1g
Ingredients
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Use a peanut butter packet for easy transport if you need it
- No nuts? Use a seed butter e.g. sunflower seed butter
Open-Faced Tuna Sandwich with Tomato Side Salad
38g
Carbs
39g
Protein
16g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
1 Bread, sourdough, slice - 160 calories
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
½ oz Cheese, sliced cheese, full fat/ regular - 55 calories
2 tsp Mayonnaise (tsp) - 64 calories
1 cup Tomatoes, grape - 32 calories
1 tsp Olive oil (tsp) - 40 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
Swap tuna for mashed chickpeas in Step 4.
Mix the chickpeas with mayo and seasonings before adding to the toast.
- Halve tomatoes.
- Mix tomatoes, oil, and seasonings to make side salad.
- Toast bread.
- Mix mayo and tuna, add to toast. Top with cheese. Heat briefly in the toaster oven.
- Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it.
- No dairy? Use avocado instead of cheese.
- Gluten-free? Use gluten free bread.
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
Directions
- Hard boil eggs. Add salt & pepper when eating if you like.
- Keep the other 1/2 of the avocado from going bad by rinsing it with water, and keeping it in an air-tight container.
Ingredients
2 cups Brussels sprouts - 112 calories
1 Sausage, chicken - 140 calories
3 oz Tempeh - 140 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
⅛ tsp Garlic salt - 0 calories
Directions
If using tempeh, you can optionally marinate for extra flavor in soy sauce, olive oil, and a bit of garlic.
- Slice off the hard end of Brussels and cut it in half. Slice sausage into coin shapes. If using tempeh, mimic this size and shape.
- Add oil to a pan. Stir fry Brussels and protein option for ~10 minutes, until the food is browned.
- Top with garlic salt. Add more than a dash if you like.
- No sausage? Use ground beef, ground turkey, tofu-sausage, beans, tofu, tempeh, or chicken.
- I like these sausage brands – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells
thursday
Calories
1394
83g
Carbs
103g
Protein
79g
Fat
Fiber
24g
Added Sugar
2g
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
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
¼ cup Nuts - 200 calories
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
½ cup Tomatoes, canned, crushed - 25 calories
4 oz Ground beef, 90% lean, raw - 185 calories
8 oz Tofu, extra firm - 190 calories
¼ cup Ricotta cheese, part-skim - 108 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap ground beef for pressed and crumbled extra firm tofu in Step 3.
Sauté the tofu with the cauliflower rice until lightly browned before combining with the other ingredients.
- Preheat oven to 400 degrees F.
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat.
- Spray a pan with an oil spray. Stir fry cauliflower rice and ground beef on medium heat for about 8 minutes, until beef is cooked through and you see some browning in the cauli rice.
- Spray casserole dish with an oil spray.
- Combine all ingredients into the casserole dish, bake for 25 minutes.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use dairy free cheeses, or swap this meal out for another.
- Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.
friday
Calories
1394
83g
Carbs
103g
Protein
79g
Fat
Fiber
24g
Added Sugar
2g
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
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
¼ cup Nuts - 200 calories
Directions
- Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Ingredients
½ cup Tomatoes, canned, crushed - 25 calories
4 oz Ground beef, 90% lean, raw - 185 calories
8 oz Tofu, extra firm - 190 calories
¼ cup Ricotta cheese, part-skim - 108 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
Swap ground beef for pressed and crumbled extra firm tofu in Step 3.
Sauté the tofu with the cauliflower rice until lightly browned before combining with the other ingredients.
- Preheat oven to 400 degrees F.
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat.
- Spray a pan with an oil spray. Stir fry cauliflower rice and ground beef on medium heat for about 8 minutes, until beef is cooked through and you see some browning in the cauli rice.
- Spray casserole dish with an oil spray.
- Combine all ingredients into the casserole dish, bake for 25 minutes.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use dairy free cheeses, or swap this meal out for another.
- Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.
saturday
Calories
1406
110g
Carbs
66g
Protein
86g
Fat
Fiber
28g
Added Sugar
4g
Ingredients
2 Tortilla, whole wheat or corn, small - 120 calories
½ Avocado, small - 117 calories
¼ cup Refried beans - 55 calories
⅙ cup Cheese, shredded, cheddar - 76 calories
⅙ cup Cheese, shredded, mozzarella - 56 calories
1 Tbsp Dressing, sriracha ranch - 45 calories
¼ Onion, red - 11 calories
¼ tsp Paprika - 0 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
Directions
- Put tortillas in toaster oven for 2-3 minutes on each side – or bake at 350 degrees for 2-3 minutes on each side (put on a baking sheet sprayed with an oil spray if using oven).
- Spread beans on tortillas.
- Top with rest of ingredients.
- No sriracha ranch? Use regular ranch + hot sauce, or a vinaigrette dressing works too!
- Gluten free? Use gluten-free tortillas, e.g. corn.
Peanut, Carrot & Cabbage Slaw Salad
23g
Carbs
14g
Protein
23g
Fat
Fiber
8g
Added Sugar
4g
Ingredients
1 cup Carrots, shredded or julienned - 45 calories
1 cup Cabbage, shredded - 16 calories
2 Tbsp Peanut sauce - 80 calories
¼ cup Peanuts (cups) - 192 calories
¼ tsp Salt - 0 calories
Directions
- Mix all ingredients.
- Note: I buy the cabbage and carrots pre-cut-up to make my life easier, please do the same if that works for you.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Swap this meal out for another.
Ingredients
1 Pear - 103 calories
⅛ cup Seeds - 80 calories
Directions
- No pears? Use any other fruit
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 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
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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 swap. No dairy? Use bacon or avocado and a vinaigrette.
sunday
Calories
1406
110g
Carbs
66g
Protein
86g
Fat
Fiber
28g
Added Sugar
4g
Ingredients
2 Tortilla, whole wheat or corn, small - 120 calories
½ Avocado, small - 117 calories
¼ cup Refried beans - 55 calories
⅙ cup Cheese, shredded, cheddar - 76 calories
⅙ cup Cheese, shredded, mozzarella - 56 calories
1 Tbsp Dressing, sriracha ranch - 45 calories
¼ Onion, red - 11 calories
¼ tsp Paprika - 0 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
Directions
- Put tortillas in toaster oven for 2-3 minutes on each side – or bake at 350 degrees for 2-3 minutes on each side (put on a baking sheet sprayed with an oil spray if using oven).
- Spread beans on tortillas.
- Top with rest of ingredients.
- No sriracha ranch? Use regular ranch + hot sauce, or a vinaigrette dressing works too!
- Gluten free? Use gluten-free tortillas, e.g. corn.
Peanut, Carrot & Cabbage Slaw Salad
23g
Carbs
14g
Protein
23g
Fat
Fiber
8g
Added Sugar
4g
Ingredients
1 cup Carrots, shredded or julienned - 45 calories
1 cup Cabbage, shredded - 16 calories
2 Tbsp Peanut sauce - 80 calories
¼ cup Peanuts (cups) - 192 calories
¼ tsp Salt - 0 calories
Directions
- Mix all ingredients.
- Note: I buy the cabbage and carrots pre-cut-up to make my life easier, please do the same if that works for you.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Swap this meal out for another.
Ingredients
1 Pear - 103 calories
⅛ cup Seeds - 80 calories
Directions
- No pears? Use any other fruit
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 calories
¾ cup Beans & legumes, kidney beans, cooked - 168 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
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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 swap. No dairy? Use bacon or avocado and a vinaigrette.
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.