Example 1800 Calorie Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
109g
Carbs
117g
Protein
92g
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
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
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
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & 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 & “no nitrates” if possible.
dinner @ 7:30 pm
Edit Meal
Ingredients
6 oz Chicken breast, boneless, skinless, raw
– 190 calories
3 cups Cauliflower rice, raw (already riced)
– 114 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Garlic salt
– 0 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.
thursday, friday
Day Total Calories
Day Total Macros
98g
Carbs
110g
Protein
113g
Fat
Fiber
24g
Added Sugar
10g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
2 Tbsp Tomatoes, canned, crushed
– 6 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, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.
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
3 oz Vegetarian jerky
– 330 calories
1 Guacamole, single-serving packet
– 100 calories
Directions
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
dinner @ 7:30 pm
Edit Meal
Chicken Thigh Salad with Sunflower Seeds & Blue Cheese
15g
Carbs
38g
Protein
35g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
2 Tbsp Sunflower seeds (cups)
– 93 calories
2 cups Leafy greens, spinach, raw
– 14 calories
¼ cup Onion, red, diced
– 8 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¾ Avocado, small
– 175 calories
¼ tsp Salt
– 0 calories
Directions
- 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!
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
1½ Tbsp Nuts (Tbsp)
– 71 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
⅓ cup Cheese, shredded, dairy-free
– 120 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
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, & red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
snack
Edit Meal
Ingredients
1 oz Cheese, sliced, cheddar, full fat/regular
– 110 calories
2 oz Mozzarella balls, dairy-free
– 160 calories
2 Tomato, medium
– 44 calories
2 Tbsp 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.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Zoodles (zucchini noodles), raw or frozen
– 42 calories
½ cup Artichokes, canned in water (cups)
– 30 calories
½ cup Ricotta cheese, dairy-free
– 216 calories
¼ cup Tomatoes, canned, crushed
– 13 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 fish or the vegetarian option.
breakfast
lunch
snack
dinner
dessert
monday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
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
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
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
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & 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 & “no nitrates” if possible.
Ingredients
6 oz Chicken breast, boneless, skinless, raw
– 190 calories
3 cups Cauliflower rice, raw (already riced)
– 114 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Garlic salt
– 0 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.
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
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
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
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
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & 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 & “no nitrates” if possible.
Ingredients
6 oz Chicken breast, boneless, skinless, raw
– 190 calories
3 cups Cauliflower rice, raw (already riced)
– 114 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Garlic salt
– 0 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.
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
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
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
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
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & 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 & “no nitrates” if possible.
Ingredients
6 oz Chicken breast, boneless, skinless, raw
– 190 calories
3 cups Cauliflower rice, raw (already riced)
– 114 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Garlic salt
– 0 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.
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
2 Tbsp Tomatoes, canned, crushed
– 6 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, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.
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
3 oz Vegetarian jerky
– 330 calories
1 Guacamole, single-serving packet
– 100 calories
Directions
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Chicken Thigh Salad with Sunflower Seeds & Blue Cheese
15g
Carbs
38g
Protein
35g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
2 Tbsp Sunflower seeds (cups)
– 93 calories
2 cups Leafy greens, spinach, raw
– 14 calories
¼ cup Onion, red, diced
– 8 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¾ Avocado, small
– 175 calories
¼ tsp Salt
– 0 calories
Directions
- 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!
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp
– 120 calories
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
2 Tbsp Tomatoes, canned, crushed
– 6 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, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.
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
3 oz Vegetarian jerky
– 330 calories
1 Guacamole, single-serving packet
– 100 calories
Directions
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Chicken Thigh Salad with Sunflower Seeds & Blue Cheese
15g
Carbs
38g
Protein
35g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
2 Tbsp Sunflower seeds (cups)
– 93 calories
2 cups Leafy greens, spinach, raw
– 14 calories
¼ cup Onion, red, diced
– 8 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
¾ Avocado, small
– 175 calories
¼ tsp Salt
– 0 calories
Directions
- 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!
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp
– 120 calories
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
1 Banana
– 105 calories
½ tsp Baking powder
– 0 calories
1½ Tbsp Nuts (Tbsp)
– 71 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
⅓ cup Cheese, shredded, dairy-free
– 120 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
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, & red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
Ingredients
1 oz Cheese, sliced, cheddar, full fat/regular
– 110 calories
2 oz Mozzarella balls, dairy-free
– 160 calories
2 Tomato, medium
– 44 calories
2 Tbsp 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.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Zoodles (zucchini noodles), raw or frozen
– 42 calories
½ cup Artichokes, canned in water (cups)
– 30 calories
½ cup Ricotta cheese, dairy-free
– 216 calories
¼ cup Tomatoes, canned, crushed
– 13 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 fish or the vegetarian option.
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
1 Banana
– 105 calories
½ tsp Baking powder
– 0 calories
1½ Tbsp Nuts (Tbsp)
– 71 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
⅓ cup Cheese, shredded, dairy-free
– 120 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
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, & red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
Ingredients
1 oz Cheese, sliced, cheddar, full fat/regular
– 110 calories
2 oz Mozzarella balls, dairy-free
– 160 calories
2 Tomato, medium
– 44 calories
2 Tbsp 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.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Zoodles (zucchini noodles), raw or frozen
– 42 calories
½ cup Artichokes, canned in water (cups)
– 30 calories
½ cup Ricotta cheese, dairy-free
– 216 calories
¼ cup Tomatoes, canned, crushed
– 13 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 fish or the vegetarian option.
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.