Example 1800 Calorie Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
109g
Carbs
120g
Protein
95g
Fat
Fiber
28g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Oatmeal with 2 Tbsp Peanut Butter and Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, and cinnamon
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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
1 cup Tomatoes, grape - 32 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, and avocado together with oil and seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
thursday, friday
Day Total Calories
Day Total Macros
98g
Carbs
110g
Protein
108g
Fat
Fiber
22g
Added Sugar
11g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
⅛ cup Tomatoes, canned, crushed - 6 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- In a bowl, crack in eggs & whisk with a fork
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Banana - 105 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
1 Tortilla, whole wheat or corn, small - 70 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Spread 2 Tbsp peanut butter on tortilla.
- Lay banana on one side of the tortilla, then roll up & cut into slices.
- Dip the celery in the other Tbsp peanut butter.
- Gluten-free? Use a gluten free tortilla.
snack
Edit Meal
Ingredients
4 oz Beef jerky, no added sugar - 320 calories
1 Guacamole, single-serving packet - 100 calories
Directions
- Dip jerky in guac
- No jerky? Have hard boiled egg – or turkey jerky, or salmon jerky
dinner @ 7:30 pm
Edit Meal
Chicken Thigh Salad with Sunflower Seeds and Blue Cheese
13g
Carbs
38g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
⅛ cup Sunflower seeds (cups) - 93 calories
¼ Avocado, small - 58 calories
2 cups Leafy greens, spinach, raw - 14 calories
¼ Onion, red - 11 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for chickpeas in Step 2.
Drain and rinse the chickpeas, then mix them into the salad as directed.
- Spray pan with an oil spray, turn heat on pan to high.
- Sear chicken, meaning cook on both sides for ~2 minutes.
- Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
- Dice onion and cube avocado.
- Mix all ingredients together into a salad.
- Notes: Roasted & salted seeds are fine! No dairy? Use additional seeds or avocado.
saturday, sunday
Day Total Calories
Day Total Macros
129g
Carbs
144g
Protein
78g
Fat
Fiber
22g
Added Sugar
7g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Banana - 105 calories
½ tsp Baking powder - 0 calories
1 Tbsp Chocolate chips, semisweet, Tbsp - 60 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
lunch @ 12:30 pm
Edit Meal
Ingredients
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories
Directions
Swap chicken for pressed and cubed tofu in Step 3.
Toss the tofu cubes with 1/2 of the BBQ sauce, then proceed with the recipe as directed.
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, and red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). Gluten free? Use gluten free tortilla, e.g. corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
snack
Edit Meal
Ingredients
2 oz Prosciutto - 120 calories
2 oz Mozzarella balls, mini - 140 calories
2 Tomato, medium - 44 calories
⅛ cup Cashews (cups) - 98 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomatoes.
- Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
- No prosciutto? Use edamame. No dairy? Use extra prosciutto.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
½ cup Artichokes, canned in water (cups) - 30 calories
½ cup Ricotta cheese, part-skim - 216 calories
¼ cup Tomatoes, canned, crushed - 13 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray pan with an oil spray and stir-fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken? Use tofu or fish.
breakfast
lunch
snack
dinner
dessert
monday
Calories
1788
110g
Carbs
121g
Protein
95g
Fat
Fiber
28g
Added Sugar
—g
Oatmeal with 2 Tbsp Peanut Butter and Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, and cinnamon
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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
1 cup Tomatoes, grape - 32 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, and avocado together with oil and seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
tuesday
Calories
1788
110g
Carbs
121g
Protein
95g
Fat
Fiber
28g
Added Sugar
—g
Oatmeal with 2 Tbsp Peanut Butter and Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, and cinnamon
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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
1 cup Tomatoes, grape - 32 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, and avocado together with oil and seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
wednesday
Calories
1788
110g
Carbs
121g
Protein
95g
Fat
Fiber
28g
Added Sugar
—g
Oatmeal with 2 Tbsp Peanut Butter and Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Banana - 105 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, and cinnamon
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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
½ Avocado, small - 117 calories
1 Cucumber, small - 32 calories
1 cup Tomatoes, grape - 32 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
Swap turkey for Tofurky, or if you’d rather, you could swap for 1/2 cup of chickpeas.
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, and avocado together with oil and seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
⅛ tsp Garlic salt - 0 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 tsp Buffalo sauce - 10 calories
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.
thursday
Calories
1755
97g
Carbs
111g
Protein
108g
Fat
Fiber
23g
Added Sugar
10g
Ingredients
2 Egg, large - 144 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
⅛ cup Tomatoes, canned, crushed - 6 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- In a bowl, crack in eggs & whisk with a fork
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
1 Banana - 105 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
1 Tortilla, whole wheat or corn, small - 70 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Spread 2 Tbsp peanut butter on tortilla.
- Lay banana on one side of the tortilla, then roll up & cut into slices.
- Dip the celery in the other Tbsp peanut butter.
- Gluten-free? Use a gluten free tortilla.
Ingredients
4 oz Beef jerky, no added sugar - 320 calories
1 Guacamole, single-serving packet - 100 calories
Directions
- Dip jerky in guac
- No jerky? Have hard boiled egg – or turkey jerky, or salmon jerky
Chicken Thigh Salad with Sunflower Seeds and Blue Cheese
13g
Carbs
38g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
⅛ cup Sunflower seeds (cups) - 93 calories
¼ Avocado, small - 58 calories
2 cups Leafy greens, spinach, raw - 14 calories
¼ Onion, red - 11 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for chickpeas in Step 2.
Drain and rinse the chickpeas, then mix them into the salad as directed.
- Spray pan with an oil spray, turn heat on pan to high.
- Sear chicken, meaning cook on both sides for ~2 minutes.
- Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
- Dice onion and cube avocado.
- Mix all ingredients together into a salad.
- Notes: Roasted & salted seeds are fine! No dairy? Use additional seeds or avocado.
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
friday
Calories
1755
97g
Carbs
111g
Protein
108g
Fat
Fiber
23g
Added Sugar
10g
Ingredients
2 Egg, large - 144 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
⅛ cup Tomatoes, canned, crushed - 6 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- In a bowl, crack in eggs & whisk with a fork
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted.
- No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).
Ingredients
1 Banana - 105 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
1 Tortilla, whole wheat or corn, small - 70 calories
2 cups Celery stalks, chopped in half - 32 calories
Directions
- Spread 2 Tbsp peanut butter on tortilla.
- Lay banana on one side of the tortilla, then roll up & cut into slices.
- Dip the celery in the other Tbsp peanut butter.
- Gluten-free? Use a gluten free tortilla.
Ingredients
4 oz Beef jerky, no added sugar - 320 calories
1 Guacamole, single-serving packet - 100 calories
Directions
- Dip jerky in guac
- No jerky? Have hard boiled egg – or turkey jerky, or salmon jerky
Chicken Thigh Salad with Sunflower Seeds and Blue Cheese
13g
Carbs
38g
Protein
30g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
⅛ cup Sunflower seeds (cups) - 93 calories
¼ Avocado, small - 58 calories
2 cups Leafy greens, spinach, raw - 14 calories
¼ Onion, red - 11 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ cup Cheese, crumbled, blue cheese - 119 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for chickpeas in Step 2.
Drain and rinse the chickpeas, then mix them into the salad as directed.
- Spray pan with an oil spray, turn heat on pan to high.
- Sear chicken, meaning cook on both sides for ~2 minutes.
- Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
- Dice onion and cube avocado.
- Mix all ingredients together into a salad.
- Notes: Roasted & salted seeds are fine! No dairy? Use additional seeds or avocado.
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
saturday
Calories
1777
130g
Carbs
144g
Protein
78g
Fat
Fiber
22g
Added Sugar
7g
Ingredients
1 Banana - 105 calories
½ tsp Baking powder - 0 calories
1 Tbsp Chocolate chips, semisweet, Tbsp - 60 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
Ingredients
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories
Directions
Swap chicken for pressed and cubed tofu in Step 3.
Toss the tofu cubes with 1/2 of the BBQ sauce, then proceed with the recipe as directed.
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, and red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). Gluten free? Use gluten free tortilla, e.g. corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
Ingredients
2 oz Prosciutto - 120 calories
2 oz Mozzarella balls, mini - 140 calories
2 Tomato, medium - 44 calories
⅛ cup Cashews (cups) - 98 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomatoes.
- Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
- No prosciutto? Use edamame. No dairy? Use extra prosciutto.
Ingredients
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
½ cup Artichokes, canned in water (cups) - 30 calories
½ cup Ricotta cheese, part-skim - 216 calories
¼ cup Tomatoes, canned, crushed - 13 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray pan with an oil spray and stir-fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken? Use tofu or fish.
sunday
Calories
1777
130g
Carbs
144g
Protein
78g
Fat
Fiber
22g
Added Sugar
7g
Ingredients
1 Banana - 105 calories
½ tsp Baking powder - 0 calories
1 Tbsp Chocolate chips, semisweet, Tbsp - 60 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
Ingredients
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, mozzarella - 168 calories
4 oz Rotisserie chicken - 200 calories
8 oz Tofu, extra firm - 190 calories
2 Tortilla, whole wheat or corn, small - 120 calories
⅛ Onion, red - 6 calories
1 Tbsp Parsley, fresh - 0 calories
Directions
Swap chicken for pressed and cubed tofu in Step 3.
Toss the tofu cubes with 1/2 of the BBQ sauce, then proceed with the recipe as directed.
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, and red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- No dairy? Use a dairy-free cheese or use a dairy-free pesto instead of the BBQ sauce and cheese (available at most stores). Gluten free? Use gluten free tortilla, e.g. corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
Ingredients
2 oz Prosciutto - 120 calories
2 oz Mozzarella balls, mini - 140 calories
2 Tomato, medium - 44 calories
⅛ cup Cashews (cups) - 98 calories
1 Tbsp Balsamic glaze - 30 calories
¼ tsp Salt - 0 calories
Directions
- Slice tomatoes.
- Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
- No prosciutto? Use edamame. No dairy? Use extra prosciutto.
Ingredients
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
½ cup Artichokes, canned in water (cups) - 30 calories
½ cup Ricotta cheese, part-skim - 216 calories
¼ cup Tomatoes, canned, crushed - 13 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Spray pan with an oil spray and stir-fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken? Use tofu or fish.
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.