Example 2000 Calorie Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
147g
Carbs
138g
Protein
91g
Fat
Fiber
35g
Added Sugar
14g
breakfast @ 8:00 am
Edit Meal
Avocado Toast with Egg and Cottage Cheese
32g
Carbs
25g
Protein
20g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
1 Egg, large - 72 calories
¼ cup Guacamole - 105 calories
½ cup Cottage cheese, 2% - 90 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil egg.
- Toast bread.
- Top bread with guac, egg, and seasoning.
- Have cottage cheese on the side.
- No dairy? Have more guac. Gluten free? Use gluten free bread.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Carrots, baby - 90 calories
4 oz Deli slices, roast beef - 142 calories
2 oz Cheese, sliced, Swiss - 220 calories
1 Tbsp Dressing, Thousand Island - 65 calories
2 Tbsp Sauerkraut - 5 calories
Directions
- Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
- Have carrots on the side.
- No roast beef? Use turkey slices, or tofurkey slices. No dairy? Use avocado and/or vinaigrette.
snack
Edit Meal
Ingredients
1 Apple, small - 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
¼ tsp Cinnamon - 0 calories
Directions
- Slice apple as depicted in picture
- Spread peanut butter on each slice
- Top with cinnamon
- No nuts? Use a seed butter e.g. sunflower seed butter
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.
dessert
Edit Meal
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
thursday, friday
Day Total Calories
Day Total Macros
119g
Carbs
152g
Protein
108g
Fat
Fiber
23g
Added Sugar
26g
breakfast @ 8:00 am
Edit Meal
2% Flavored Greek Yogurt with 1/4 Cup Nuts
21g
Carbs
22g
Protein
23g
Fat
Fiber
4g
Added Sugar
9g
Ingredients
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container - 150 calories
¼ cup Nuts - 200 calories
Directions
- Add nuts to yogurt
- Any nut or seed is fine
- No dairy? Use a dairy-free yogurt
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
2 Servings Jerky and 2 Tbsp Peanut Butter
10g
Carbs
40g
Protein
38g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
4 oz Beef jerky, no added sugar - 320 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- No beef? Use turkey jerky or salmon jerky
- No nuts? Use seed butter, e.g. sunflower seed butter
dinner @ 7:30 pm
Edit Meal
Alfredo Gnocchi and Sun Dried Tomatoes
29g
Carbs
45g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Cauliflower gnocchi, frozen, 1 serving - 140 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
¼ cup Alfredo sauce - 100 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut chicken into bite size pieces. Spray pan with an oil spray, turn heat to low. Cook chicken and gnocchi (from fresh or frozen) for ~10 minutes, until cooked through.
- Add in tomatoes for 2-3 minutes.
- Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.
saturday, sunday
Day Total Calories
Day Total Macros
169g
Carbs
141g
Protein
81g
Fat
Fiber
37g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Ingredients
½ Bagel, regular, whole wheat - 155 calories
1 Tuna, canned (1 can) - 120 calories
⅔ Tbsp Mayonnaise (Tbsp) - 65 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
1 cup Carrots, baby - 45 calories
Directions
- Mix tuna with mayo
- Toast bagel
- Add tuna salad to bagel, top with cheese
- Broil in toaster oven for ~2 minutes or microwave briefly, until cheese melts
- Have baby carrots on the side
- No dairy? Dip carrots in guacamole. Gluten free? Use a gluten-free bagel, or bread.
- Note – mayo: 0.67 Tbsp = 2 tsp mayo
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Cauliflower rice, raw (already riced) - 38 calories
½ Bell pepper, red, medium - 19 calories
¼ cup Salsa - 16 calories
¼ Onion, red - 11 calories
½ Avocado, small - 117 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
2 slice Lime, slice - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for black beans in Step 5, skipping the chicken prep.
- Slice peppers and cube chicken.
- Spray a pan with oil spray.
- Stir-fry chicken for ~6 minutes on low heat, stirring occasionally.
- Add in peppers and cauliflower rice for another ~6 minutes, stirring occasionally, until you see some browning with the cauliflower rice and chicken has cooked through.
- Combine all ingredients in a bowl.
- Top with seasonings and squeezed lime juice.
- No chicken? Use fish or the vegetarian option.
snack
Edit Meal
Ingredients
1 Egg, large - 72 calories
¼ cup Nuts - 200 calories
1 cup Grapes, red - 104 calories
Directions
- Hard boil egg.
- No nuts? Feel free to swap out any other nut/seed you prefer (roasted & salted is fine!).
dessert
Edit Meal
Ingredients
2 Dates - 120 calories
¼ cup Ricotta cheese, part-skim - 108 calories
2 Uncured bacon, slice - 88 calories
4 slice Soy bacon, slice - 80 calories
Directions
Swap uncured bacon for soy bacon in Step 3.
Wrap the soy bacon around the stuffed dates and bake as directed until crispy.
- Slice dates in halves, and cut raw bacon strips in halves.
- Add a small amount of ricotta to date halves.
- Wrap with bacon and bake for 15-20 minutes at 400 degrees.
- No dairy? Use a dairy-free ricotta. No ricotta? Use feta (regular).
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Tomatoes, canned, crushed - 50 calories
1 Sausage, chicken - 140 calories
1 Sausage, vegetarian - 210 calories
1½ cups Cauliflower rice, raw (already riced) - 57 calories
¼ Bell pepper, yellow, large - 13 calories
¼ Onion, yellow - 14 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken sausage for vegetarian sausage and follow the package instructions.
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
breakfast
lunch
snack
dinner
dessert
monday
Calories
1944
148g
Carbs
138g
Protein
91g
Fat
Fiber
35g
Added Sugar
14g
Avocado Toast with Egg and Cottage Cheese
32g
Carbs
25g
Protein
20g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
1 Egg, large - 72 calories
¼ cup Guacamole - 105 calories
½ cup Cottage cheese, 2% - 90 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil egg.
- Toast bread.
- Top bread with guac, egg, and seasoning.
- Have cottage cheese on the side.
- No dairy? Have more guac. Gluten free? Use gluten free bread.
Ingredients
2 cups Carrots, baby - 90 calories
4 oz Deli slices, roast beef - 142 calories
2 oz Cheese, sliced, Swiss - 220 calories
1 Tbsp Dressing, Thousand Island - 65 calories
2 Tbsp Sauerkraut - 5 calories
Directions
- Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
- Have carrots on the side.
- No roast beef? Use turkey slices, or tofurkey slices. No dairy? Use avocado and/or vinaigrette.
Ingredients
1 Apple, small - 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
¼ tsp Cinnamon - 0 calories
Directions
- Slice apple as depicted in picture
- Spread peanut butter on each slice
- Top with cinnamon
- No nuts? Use a seed butter e.g. sunflower seed butter
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.
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
tuesday
Calories
1944
148g
Carbs
138g
Protein
91g
Fat
Fiber
35g
Added Sugar
14g
Avocado Toast with Egg and Cottage Cheese
32g
Carbs
25g
Protein
20g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
1 Egg, large - 72 calories
¼ cup Guacamole - 105 calories
½ cup Cottage cheese, 2% - 90 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil egg.
- Toast bread.
- Top bread with guac, egg, and seasoning.
- Have cottage cheese on the side.
- No dairy? Have more guac. Gluten free? Use gluten free bread.
Ingredients
2 cups Carrots, baby - 90 calories
4 oz Deli slices, roast beef - 142 calories
2 oz Cheese, sliced, Swiss - 220 calories
1 Tbsp Dressing, Thousand Island - 65 calories
2 Tbsp Sauerkraut - 5 calories
Directions
- Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
- Have carrots on the side.
- No roast beef? Use turkey slices, or tofurkey slices. No dairy? Use avocado and/or vinaigrette.
Ingredients
1 Apple, small - 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
¼ tsp Cinnamon - 0 calories
Directions
- Slice apple as depicted in picture
- Spread peanut butter on each slice
- Top with cinnamon
- No nuts? Use a seed butter e.g. sunflower seed butter
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.
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
wednesday
Calories
1944
148g
Carbs
138g
Protein
91g
Fat
Fiber
35g
Added Sugar
14g
Avocado Toast with Egg and Cottage Cheese
32g
Carbs
25g
Protein
20g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
1 Egg, large - 72 calories
¼ cup Guacamole - 105 calories
½ cup Cottage cheese, 2% - 90 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil egg.
- Toast bread.
- Top bread with guac, egg, and seasoning.
- Have cottage cheese on the side.
- No dairy? Have more guac. Gluten free? Use gluten free bread.
Ingredients
2 cups Carrots, baby - 90 calories
4 oz Deli slices, roast beef - 142 calories
2 oz Cheese, sliced, Swiss - 220 calories
1 Tbsp Dressing, Thousand Island - 65 calories
2 Tbsp Sauerkraut - 5 calories
Directions
- Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
- Have carrots on the side.
- No roast beef? Use turkey slices, or tofurkey slices. No dairy? Use avocado and/or vinaigrette.
Ingredients
1 Apple, small - 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) - 282 calories
¼ tsp Cinnamon - 0 calories
Directions
- Slice apple as depicted in picture
- Spread peanut butter on each slice
- Top with cinnamon
- No nuts? Use a seed butter e.g. sunflower seed butter
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.
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
thursday
Calories
2008
119g
Carbs
152g
Protein
109g
Fat
Fiber
23g
Added Sugar
26g
2% Flavored Greek Yogurt with 1/4 Cup Nuts
21g
Carbs
22g
Protein
23g
Fat
Fiber
4g
Added Sugar
9g
Ingredients
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container - 150 calories
¼ cup Nuts - 200 calories
Directions
- Add nuts to yogurt
- Any nut or seed is fine
- No dairy? Use a dairy-free yogurt
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.
2 Servings Jerky and 2 Tbsp Peanut Butter
10g
Carbs
40g
Protein
38g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
4 oz Beef jerky, no added sugar - 320 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- No beef? Use turkey jerky or salmon jerky
- No nuts? Use seed butter, e.g. sunflower seed butter
Ingredients
1 Cookies, 200 calorie-serving - 200 calories
Alfredo Gnocchi and Sun Dried Tomatoes
29g
Carbs
45g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Cauliflower gnocchi, frozen, 1 serving - 140 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
¼ cup Alfredo sauce - 100 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut chicken into bite size pieces. Spray pan with an oil spray, turn heat to low. Cook chicken and gnocchi (from fresh or frozen) for ~10 minutes, until cooked through.
- Add in tomatoes for 2-3 minutes.
- Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.
friday
Calories
2008
119g
Carbs
152g
Protein
109g
Fat
Fiber
23g
Added Sugar
26g
2% Flavored Greek Yogurt with 1/4 Cup Nuts
21g
Carbs
22g
Protein
23g
Fat
Fiber
4g
Added Sugar
9g
Ingredients
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container - 150 calories
¼ cup Nuts - 200 calories
Directions
- Add nuts to yogurt
- Any nut or seed is fine
- No dairy? Use a dairy-free yogurt
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.
2 Servings Jerky and 2 Tbsp Peanut Butter
10g
Carbs
40g
Protein
38g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
4 oz Beef jerky, no added sugar - 320 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- No beef? Use turkey jerky or salmon jerky
- No nuts? Use seed butter, e.g. sunflower seed butter
Ingredients
1 Cookies, 200 calorie-serving - 200 calories
Alfredo Gnocchi and Sun Dried Tomatoes
29g
Carbs
45g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 Cauliflower gnocchi, frozen, 1 serving - 140 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
¼ cup Alfredo sauce - 100 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Cut chicken into bite size pieces. Spray pan with an oil spray, turn heat to low. Cook chicken and gnocchi (from fresh or frozen) for ~10 minutes, until cooked through.
- Add in tomatoes for 2-3 minutes.
- Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.
saturday
Calories
1930
171g
Carbs
142g
Protein
81g
Fat
Fiber
39g
Added Sugar
4g
Ingredients
½ Bagel, regular, whole wheat - 155 calories
1 Tuna, canned (1 can) - 120 calories
⅔ Tbsp Mayonnaise (Tbsp) - 65 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
1 cup Carrots, baby - 45 calories
Directions
- Mix tuna with mayo
- Toast bagel
- Add tuna salad to bagel, top with cheese
- Broil in toaster oven for ~2 minutes or microwave briefly, until cheese melts
- Have baby carrots on the side
- No dairy? Dip carrots in guacamole. Gluten free? Use a gluten-free bagel, or bread.
- Note – mayo: 0.67 Tbsp = 2 tsp mayo
Ingredients
1 cup Cauliflower rice, raw (already riced) - 38 calories
½ Bell pepper, red, medium - 19 calories
¼ cup Salsa - 16 calories
¼ Onion, red - 11 calories
½ Avocado, small - 117 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
2 slice Lime, slice - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for black beans in Step 5, skipping the chicken prep.
- Slice peppers and cube chicken.
- Spray a pan with oil spray.
- Stir-fry chicken for ~6 minutes on low heat, stirring occasionally.
- Add in peppers and cauliflower rice for another ~6 minutes, stirring occasionally, until you see some browning with the cauliflower rice and chicken has cooked through.
- Combine all ingredients in a bowl.
- Top with seasonings and squeezed lime juice.
- No chicken? Use fish or the vegetarian option.
Ingredients
1 Egg, large - 72 calories
¼ cup Nuts - 200 calories
1 cup Grapes, red - 104 calories
Directions
- Hard boil egg.
- No nuts? Feel free to swap out any other nut/seed you prefer (roasted & salted is fine!).
Ingredients
1 cup Tomatoes, canned, crushed - 50 calories
1 Sausage, chicken - 140 calories
1 Sausage, vegetarian - 210 calories
1½ cups Cauliflower rice, raw (already riced) - 57 calories
¼ Bell pepper, yellow, large - 13 calories
¼ Onion, yellow - 14 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken sausage for vegetarian sausage and follow the package instructions.
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
Ingredients
2 Dates - 120 calories
¼ cup Ricotta cheese, part-skim - 108 calories
2 Uncured bacon, slice - 88 calories
4 slice Soy bacon, slice - 80 calories
Directions
Swap uncured bacon for soy bacon in Step 3.
Wrap the soy bacon around the stuffed dates and bake as directed until crispy.
- Slice dates in halves, and cut raw bacon strips in halves.
- Add a small amount of ricotta to date halves.
- Wrap with bacon and bake for 15-20 minutes at 400 degrees.
- No dairy? Use a dairy-free ricotta. No ricotta? Use feta (regular).
sunday
Calories
1930
171g
Carbs
142g
Protein
81g
Fat
Fiber
39g
Added Sugar
4g
Ingredients
½ Bagel, regular, whole wheat - 155 calories
1 Tuna, canned (1 can) - 120 calories
⅔ Tbsp Mayonnaise (Tbsp) - 65 calories
1 oz Cheese, sliced, cheddar, full fat/ regular - 110 calories
1 cup Carrots, baby - 45 calories
Directions
- Mix tuna with mayo
- Toast bagel
- Add tuna salad to bagel, top with cheese
- Broil in toaster oven for ~2 minutes or microwave briefly, until cheese melts
- Have baby carrots on the side
- No dairy? Dip carrots in guacamole. Gluten free? Use a gluten-free bagel, or bread.
- Note – mayo: 0.67 Tbsp = 2 tsp mayo
Ingredients
1 cup Cauliflower rice, raw (already riced) - 38 calories
½ Bell pepper, red, medium - 19 calories
¼ cup Salsa - 16 calories
¼ Onion, red - 11 calories
½ Avocado, small - 117 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
2 slice Lime, slice - 0 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Cumin - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap chicken for black beans in Step 5, skipping the chicken prep.
- Slice peppers and cube chicken.
- Spray a pan with oil spray.
- Stir-fry chicken for ~6 minutes on low heat, stirring occasionally.
- Add in peppers and cauliflower rice for another ~6 minutes, stirring occasionally, until you see some browning with the cauliflower rice and chicken has cooked through.
- Combine all ingredients in a bowl.
- Top with seasonings and squeezed lime juice.
- No chicken? Use fish or the vegetarian option.
Ingredients
1 Egg, large - 72 calories
¼ cup Nuts - 200 calories
1 cup Grapes, red - 104 calories
Directions
- Hard boil egg.
- No nuts? Feel free to swap out any other nut/seed you prefer (roasted & salted is fine!).
Ingredients
1 cup Tomatoes, canned, crushed - 50 calories
1 Sausage, chicken - 140 calories
1 Sausage, vegetarian - 210 calories
1½ cups Cauliflower rice, raw (already riced) - 57 calories
¼ Bell pepper, yellow, large - 13 calories
¼ Onion, yellow - 14 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken sausage for vegetarian sausage and follow the package instructions.
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
Ingredients
2 Dates - 120 calories
¼ cup Ricotta cheese, part-skim - 108 calories
2 Uncured bacon, slice - 88 calories
4 slice Soy bacon, slice - 80 calories
Directions
Swap uncured bacon for soy bacon in Step 3.
Wrap the soy bacon around the stuffed dates and bake as directed until crispy.
- Slice dates in halves, and cut raw bacon strips in halves.
- Add a small amount of ricotta to date halves.
- Wrap with bacon and bake for 15-20 minutes at 400 degrees.
- No dairy? Use a dairy-free ricotta. No ricotta? Use feta (regular).
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.