Example 2000 Calorie Meal Plan

Join Best Body
monday, tuesday, wednesday
Day Total Calories
1939
0
(1939 calories remainingover target)
Day Total Macros
148g
Carbs
138g
Protein
90g
Fat
Fiber
37g
Added Sugar
14g
breakfast @ 8:00 am
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White plate with avocado toast topped with egg, beside a bowl of cottage cheese.

Avocado Toast with Egg & Cottage Cheese

Starch
397 calories (397 calories per serving)
32g
Carbs
25g
Protein
19g
Fat
Fiber
7g
Added Sugar
2g
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Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
1 Egg, large – 72 calories
¼ cup Guacamole – 100 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 tsp Everything Bagel Seasoning (tsp) – 15 calories

Directions

  1. Hard boil egg.
  2. Toast bread.
  3. Top bread with guac, egg, and seasoning.
  4. Have cottage cheese on the side.
  5. Gluten free? Use gluten-free bread.

Recipe Details
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Omnivore Dairy-Free Higher Protein No Added Sugar
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lunch @ 12:30 pm
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A container with reuben roll-ups and baby carrots.

Reuben Roll-Ups

522 calories (522 calories per serving)
32g
Carbs
36g
Protein
27g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

4 oz Deli slices, roast beef – 142 calories
6 slice Deli slices, Tofurky – 120 calories
2 cups Carrots, baby – 90 calories
2 oz Cheese, sliced, Swiss – 220 calories
1 Avocado, small – 233 calories
1 Tbsp Dressing, Thousand Island – 65 calories
1 Tbsp Dressing, Thousand Island, no sugar added – 0 calories
2 Tbsp Sauerkraut – 5 calories

Directions

  1. Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
  2. Have carrots on the side.
  3. No roast beef? Use turkey slices or the vegetarian option.
Recipe Details
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Omnivore Vegetarian Dairy-Free No Added Sugar
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snack
Edit Meal
White plate with apple slices topped with peanut butter.

Apple “Cookies” with Peanut Butter

Fruit
359 calories (359 calories per serving)
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
0g
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Ingredients

1 Apple, small – 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories
¼ tsp Cinnamon – 0 calories

Directions

  1. Slice apple as depicted in picture.
  2. Spread peanut butter on each slice.
  3. Top with cinnamon.
  4. No nuts? Use a seed butter e.g. sunflower seed butter
Recipe Details
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dinner @ 7:30 pm
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White bowl of zucchini noodles with a creamy tomato sauce.

Zoodles di Carciofi

491 calories (491 calories per serving)
29g
Carbs
62g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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, part-skim – 216 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

  1. 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.
  2. 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.
  3. Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
  4. No chicken? Use fish or the vegetarian option.
Recipe Details
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Omnivore Vegetarian Dairy-Free
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dessert
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A bowl of strawberries beside a small bowl of melted chocolate.

1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips

Starch
Fruit
170 calories (170 calories per serving)
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
ViewHide meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories
2 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 160 calories
2 Tbsp Chocolate chips, no sugar added (Tbsp) – 160 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. 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!
  2. Slice strawberries
  3. Dip.
Recipe Details
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Omnivore Dairy-Free Higher Protein No Added Sugar
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thursday, friday
Day Total Calories
2008
0
(2008 calories remainingover target)
Day Total Macros
119g
Carbs
152g
Protein
109g
Fat
Fiber
23g
Added Sugar
26g
breakfast @ 8:00 am
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A bowl of yogurt topped with nuts.

2% Flavored Greek Yogurt with 1/4 Cup Nuts

350 calories (350 calories per serving)
21g
Carbs
22g
Protein
23g
Fat
Fiber
4g
Added Sugar
9g
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Ingredients

1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
1 Yogurt, flavored (<15 gm added sugar/ serving), single-serving container, dairy-free – 140 calories
8 oz Yogurt, flavored, whole, from tub – 270 calories
1 Yogurt, plain, whole milk, single-serving container – 140 calories
¼ cup Nuts – 200 calories

Directions

  1. Add nuts to yogurt.
  2. Any nut or seed is fine.
Recipe Details
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Omnivore Dairy-Free Higher Protein No Added Sugar
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lunch @ 12:30 pm
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A meal-prep container with turkey roll-ups, apple, and bell pepper strips.

Apple & Cheese Turkey Wraps Box

Fruit
489 calories (489 calories per serving)
30g
Carbs
43g
Protein
24g
Fat
Fiber
8g
Added Sugar
0g
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Ingredients

4 oz Deli slices, turkey – 120 calories
7½ slice Deli slices, Tofurky – 150 calories
1½ oz Cheese, sliced, cheddar, full fat/regular – 165 calories
2 oz Cheese, sliced, dairy-free – 140 calories
1 Apple, small – 77 calories
2 Tbsp Nuts – 100 calories
1 Bell pepper, green, medium – 27 calories

Directions

  1. Slice apple & cheese into strips.
  2. Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
  3. Slice bell pepper & have on the side with nuts.
  4. No nuts? Use seeds. Roasted & salted nuts/seeds are fine.
  5. Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
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snack
Edit Meal
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Glass container with beef jerky and a small bowl of peanut butter.

2 Servings Jerky & 2 Tbsp Peanut Butter

508 calories (508 calories per serving)
10g
Carbs
40g
Protein
38g
Fat
Fiber
2g
Added Sugar
0g
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Ingredients

4 oz Beef jerky, no added sugar – 320 calories
3 oz Vegetarian jerky – 330 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. No beef? Use turkey jerky, salmon jerky, or the vegetarian option.
  2. No nuts? Use seed butter, e.g. sunflower seed butter.
Recipe Details
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Omnivore Vegetarian
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snack
Edit Meal
White bowl of cookies.

Cookies

200 calories (200 calories per serving)
29g
Carbs
2g
Protein
9g
Fat
Fiber
1g
Added Sugar
17g
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Ingredients

1 Cookies, 200 calorie-serving – 200 calories
Recipe Details
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dinner @ 7:30 pm
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A cast iron skillet of alfredo gnocchi with spinach.

Alfredo Gnocchi & Sun Dried Tomatoes

Starch
461 calories (461 calories per serving)
29g
Carbs
45g
Protein
15g
Fat
Fiber
8g
Added Sugar
0g
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Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
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 Tbsp Alfredo sauce, dairy-free – 105 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. 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.
  2. Add in tomatoes for 2-3 minutes.
  3. Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.
Recipe Details
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Omnivore Vegetarian Dairy-Free
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saturday, sunday
Day Total Calories
1917
0
(1917 calories remainingover target)
Day Total Macros
168g
Carbs
142g
Protein
81g
Fat
Fiber
38g
Added Sugar
4g
breakfast @ 8:00 am
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A white plate with an open-face bagel topped with tuna salad and mango.

Tuna Melt on a Bagel

Starch
495 calories (495 calories per serving)
42g
Carbs
43g
Protein
19g
Fat
Fiber
8g
Added Sugar
3g
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Ingredients

1 Tuna, canned in water, drained – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
½ Bagel, regular, whole wheat – 155 calories
½ Bagel, no sugar added – 55 calories
⅔ Tbsp Mayonnaise (Tbsp) – 65 calories
1 oz Cheese, sliced, cheddar, full fat/regular – 110 calories
1 Tbsp Guacamole (Tbsp) – 26 calories
1 cup Carrots, baby – 45 calories

Directions

  1. Mix tuna with mayo.
  2. Toast bagel.
  3. Add tuna salad to bagel, top with cheese.
  4. Broil in toaster oven for ~2 minutes or microwave briefly, until cheese melts.
  5. Have baby carrots on the side.
  6. Gluten-free? Use a gluten-free bagel, or bread.
Recipe Details
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Omnivore Vegetarian Dairy-Free No Added Sugar
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lunch @ 12:30 pm
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White bowl of chicken fajita bowl with peppers.

Chicken Fajita Bowl

387 calories (387 calories per serving)
21g
Carbs
44g
Protein
12g
Fat
Fiber
10g
Added Sugar
0g
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Ingredients

1 cup Cauliflower rice, raw (already riced) – 38 calories
½ Bell pepper, red, medium – 19 calories
¼ cup Salsa – 16 calories
¼ cup Onion, red, diced – 8 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
¼ tsp Red pepper flakes – 0 calories
¼ tsp Cumin – 0 calories
¼ tsp Salt – 0 calories

Directions

  1. Slice peppers and cube chicken.
  2. Spray a pan with oil spray.
  3. Stir fry chicken for ~6 minutes on low heat, stirring occasionally.
  4. 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.
  5. Combine all ingredients in a bowl.
  6. Top with seasonings and squeezed lime juice.
  7. No chicken? Use fish or the vegetarian option.
Recipe Details
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Omnivore Vegetarian
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snack
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A bowl of red grapes with an egg and a bowl of nuts.

1 Egg, 1/4 Cup Nuts, & Grapes

Fruit
376 calories (376 calories per serving)
34g
Carbs
17g
Protein
23g
Fat
Fiber
6g
Added Sugar
0g
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Ingredients

1 Egg, large – 72 calories
2 Egg, hard-boiled – 120 calories
¼ cup Nuts – 200 calories
1 cup Grapes, red – 104 calories

Directions

  1. Hard boil egg.
  2. No nuts? Feel free to swap out any other nut/seed you prefer (roasted & salted is fine!).
Recipe Details
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Omnivore Higher Protein
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dessert
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Hand holding a plate of bacon-wrapped dates.

Bacon Wrapped Dates

Fruit
316 calories (316 calories per serving)
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
0g
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Ingredients

2 Dates – 120 calories
¼ cup Ricotta cheese, part-skim – 108 calories
¼ cup Ricotta cheese, dairy-free – 108 calories
2 Bacon, slice, cooked – 88 calories
4 slice Soy bacon, slice – 80 calories

Directions

  1. Slice dates in halves, & cut raw bacon strips in halves.
  2. Add a small amount of ricotta to date halves.
  3. Wrap with bacon & bake for 15-20 minutes at 400°F.
  4. No ricotta? Use feta (regular).
Recipe Details
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dinner @ 7:30 pm
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A white bowl of sausage jambalaya.

Low Carb Sausage Jambalaya

344 calories (344 calories per serving)
37g
Carbs
23g
Protein
15g
Fat
Fiber
10g
Added Sugar
1g
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Ingredients

1 cup Tomatoes, canned, crushed – 50 calories
1 Sausage, chicken – 140 calories
1 Sausage, vegetarian – 210 calories
1 Sausage, chicken, no sugar added – 80 calories
1½ cups Cauliflower rice, raw (already riced) – 57 calories
¼ cup Bell pepper, yellow, diced – 10 calories
¼ cup Onion, yellow, diced – 7 calories
2 tsp Olive oil (tsp) – 80 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Paprika – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Dice onion, slice sausage into coin shapes, & chop bell pepper into medium pieces.
  2. Add oil to a pot.
  3. Stir fry diced onion for ~3 minutes on medium-low heat.
  4. Add in sausage & bell pepper for another 3-5 minutes, until sausage is browning.
  5. Add the cauli rice & stir fry for another 3-5 minutes until you see the cauli rice browning.
  6. Reduce heat to low. Add in tomatoes & seasonings.
  7. Let simmer for a minimum of 4-5 minutes.
  8. Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, & Aidells.
Recipe Details
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Omnivore Vegetarian Higher Protein No Added Sugar
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Add Recipe
Add Day

breakfast

lunch

snack

dinner

dessert

monday

Calories
1939
148g
Carbs
138g
Protein
90g
Fat
Fiber
37g
Added Sugar
14g
Swaps
White plate with avocado toast topped with egg, beside a bowl of cottage cheese.

Avocado Toast with Egg & Cottage Cheese

Starch
397 calories (397 calories per serving)
32g
Carbs
25g
Protein
19g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
1 Egg, large – 72 calories
¼ cup Guacamole – 100 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 tsp Everything Bagel Seasoning (tsp) – 15 calories

Directions

  1. Hard boil egg.
  2. Toast bread.
  3. Top bread with guac, egg, and seasoning.
  4. Have cottage cheese on the side.
  5. Gluten free? Use gluten-free bread.

Recipe Details
View
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A container with reuben roll-ups and baby carrots.

Reuben Roll-Ups

522 calories (522 calories per serving)
32g
Carbs
36g
Protein
27g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

4 oz Deli slices, roast beef – 142 calories
6 slice Deli slices, Tofurky – 120 calories
2 cups Carrots, baby – 90 calories
2 oz Cheese, sliced, Swiss – 220 calories
1 Avocado, small – 233 calories
1 Tbsp Dressing, Thousand Island – 65 calories
1 Tbsp Dressing, Thousand Island, no sugar added – 0 calories
2 Tbsp Sauerkraut – 5 calories

Directions

  1. Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
  2. Have carrots on the side.
  3. No roast beef? Use turkey slices or the vegetarian option.
Recipe Details
View
White plate with apple slices topped with peanut butter.

Apple “Cookies” with Peanut Butter

Fruit
359 calories (359 calories per serving)
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Apple, small – 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories
¼ tsp Cinnamon – 0 calories

Directions

  1. Slice apple as depicted in picture.
  2. Spread peanut butter on each slice.
  3. Top with cinnamon.
  4. No nuts? Use a seed butter e.g. sunflower seed butter
Recipe Details
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White bowl of zucchini noodles with a creamy tomato sauce.

Zoodles di Carciofi

491 calories (491 calories per serving)
29g
Carbs
62g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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, part-skim – 216 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

  1. 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.
  2. 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.
  3. Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
  4. No chicken? Use fish or the vegetarian option.
Recipe Details
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A bowl of strawberries beside a small bowl of melted chocolate.

1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips

Starch
Fruit
170 calories (170 calories per serving)
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
ViewHide meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories
2 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 160 calories
2 Tbsp Chocolate chips, no sugar added (Tbsp) – 160 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. 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!
  2. Slice strawberries
  3. Dip.
Recipe Details
View

tuesday

Calories
1939
148g
Carbs
138g
Protein
90g
Fat
Fiber
37g
Added Sugar
14g
Swaps
White plate with avocado toast topped with egg, beside a bowl of cottage cheese.

Avocado Toast with Egg & Cottage Cheese

Starch
397 calories (397 calories per serving)
32g
Carbs
25g
Protein
19g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
1 Egg, large – 72 calories
¼ cup Guacamole – 100 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 tsp Everything Bagel Seasoning (tsp) – 15 calories

Directions

  1. Hard boil egg.
  2. Toast bread.
  3. Top bread with guac, egg, and seasoning.
  4. Have cottage cheese on the side.
  5. Gluten free? Use gluten-free bread.

Recipe Details
View
Swaps
A container with reuben roll-ups and baby carrots.

Reuben Roll-Ups

522 calories (522 calories per serving)
32g
Carbs
36g
Protein
27g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

4 oz Deli slices, roast beef – 142 calories
6 slice Deli slices, Tofurky – 120 calories
2 cups Carrots, baby – 90 calories
2 oz Cheese, sliced, Swiss – 220 calories
1 Avocado, small – 233 calories
1 Tbsp Dressing, Thousand Island – 65 calories
1 Tbsp Dressing, Thousand Island, no sugar added – 0 calories
2 Tbsp Sauerkraut – 5 calories

Directions

  1. Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
  2. Have carrots on the side.
  3. No roast beef? Use turkey slices or the vegetarian option.
Recipe Details
View
White plate with apple slices topped with peanut butter.

Apple “Cookies” with Peanut Butter

Fruit
359 calories (359 calories per serving)
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Apple, small – 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories
¼ tsp Cinnamon – 0 calories

Directions

  1. Slice apple as depicted in picture.
  2. Spread peanut butter on each slice.
  3. Top with cinnamon.
  4. No nuts? Use a seed butter e.g. sunflower seed butter
Recipe Details
View
Swaps
White bowl of zucchini noodles with a creamy tomato sauce.

Zoodles di Carciofi

491 calories (491 calories per serving)
29g
Carbs
62g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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, part-skim – 216 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

  1. 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.
  2. 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.
  3. Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
  4. No chicken? Use fish or the vegetarian option.
Recipe Details
View
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A bowl of strawberries beside a small bowl of melted chocolate.

1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips

Starch
Fruit
170 calories (170 calories per serving)
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
ViewHide meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories
2 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 160 calories
2 Tbsp Chocolate chips, no sugar added (Tbsp) – 160 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. 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!
  2. Slice strawberries
  3. Dip.
Recipe Details
View

wednesday

Calories
1939
148g
Carbs
138g
Protein
90g
Fat
Fiber
37g
Added Sugar
14g
Swaps
White plate with avocado toast topped with egg, beside a bowl of cottage cheese.

Avocado Toast with Egg & Cottage Cheese

Starch
397 calories (397 calories per serving)
32g
Carbs
25g
Protein
19g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
1 Egg, large – 72 calories
¼ cup Guacamole – 100 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
1 tsp Everything Bagel Seasoning (tsp) – 15 calories

Directions

  1. Hard boil egg.
  2. Toast bread.
  3. Top bread with guac, egg, and seasoning.
  4. Have cottage cheese on the side.
  5. Gluten free? Use gluten-free bread.

Recipe Details
View
Swaps
A container with reuben roll-ups and baby carrots.

Reuben Roll-Ups

522 calories (522 calories per serving)
32g
Carbs
36g
Protein
27g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

4 oz Deli slices, roast beef – 142 calories
6 slice Deli slices, Tofurky – 120 calories
2 cups Carrots, baby – 90 calories
2 oz Cheese, sliced, Swiss – 220 calories
1 Avocado, small – 233 calories
1 Tbsp Dressing, Thousand Island – 65 calories
1 Tbsp Dressing, Thousand Island, no sugar added – 0 calories
2 Tbsp Sauerkraut – 5 calories

Directions

  1. Make 2 wraps with roast beef slices, Swiss cheese, sauerkraut, and dressing, as shown in picture.
  2. Have carrots on the side.
  3. No roast beef? Use turkey slices or the vegetarian option.
Recipe Details
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White plate with apple slices topped with peanut butter.

Apple “Cookies” with Peanut Butter

Fruit
359 calories (359 calories per serving)
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
0g
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Ingredients

1 Apple, small – 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp) – 282 calories
¼ tsp Cinnamon – 0 calories

Directions

  1. Slice apple as depicted in picture.
  2. Spread peanut butter on each slice.
  3. Top with cinnamon.
  4. No nuts? Use a seed butter e.g. sunflower seed butter
Recipe Details
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Swaps
White bowl of zucchini noodles with a creamy tomato sauce.

Zoodles di Carciofi

491 calories (491 calories per serving)
29g
Carbs
62g
Protein
14g
Fat
Fiber
9g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
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, part-skim – 216 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

  1. 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.
  2. 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.
  3. Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
  4. No chicken? Use fish or the vegetarian option.
Recipe Details
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Swaps
A bowl of strawberries beside a small bowl of melted chocolate.

1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips

Starch
Fruit
170 calories (170 calories per serving)
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
ViewHide meal Details

Ingredients

2 Tbsp Chocolate chips, semisweet (Tbsp) – 120 calories
2 Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 160 calories
2 Tbsp Chocolate chips, no sugar added (Tbsp) – 160 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. 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!
  2. Slice strawberries
  3. Dip.
Recipe Details
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thursday

Calories
2008
119g
Carbs
152g
Protein
109g
Fat
Fiber
23g
Added Sugar
26g
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A bowl of yogurt topped with nuts.

2% Flavored Greek Yogurt with 1/4 Cup Nuts

350 calories (350 calories per serving)
21g
Carbs
22g
Protein
23g
Fat
Fiber
4g
Added Sugar
9g
ViewHide meal Details

Ingredients

1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
1 Yogurt, flavored (<15 gm added sugar/ serving), single-serving container, dairy-free – 140 calories
8 oz Yogurt, flavored, whole, from tub – 270 calories
1 Yogurt, plain, whole milk, single-serving container – 140 calories
¼ cup Nuts – 200 calories

Directions

  1. Add nuts to yogurt.
  2. Any nut or seed is fine.
Recipe Details
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Swaps
A meal-prep container with turkey roll-ups, apple, and bell pepper strips.

Apple & Cheese Turkey Wraps Box

Fruit
489 calories (489 calories per serving)
30g
Carbs
43g
Protein
24g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
7½ slice Deli slices, Tofurky – 150 calories
1½ oz Cheese, sliced, cheddar, full fat/regular – 165 calories
2 oz Cheese, sliced, dairy-free – 140 calories
1 Apple, small – 77 calories
2 Tbsp Nuts – 100 calories
1 Bell pepper, green, medium – 27 calories

Directions

  1. Slice apple & cheese into strips.
  2. Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
  3. Slice bell pepper & have on the side with nuts.
  4. No nuts? Use seeds. Roasted & salted nuts/seeds are fine.
  5. Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Recipe Details
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Glass container with beef jerky and a small bowl of peanut butter.

2 Servings Jerky & 2 Tbsp Peanut Butter

508 calories (508 calories per serving)
10g
Carbs
40g
Protein
38g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Beef jerky, no added sugar – 320 calories
3 oz Vegetarian jerky – 330 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. No beef? Use turkey jerky, salmon jerky, or the vegetarian option.
  2. No nuts? Use seed butter, e.g. sunflower seed butter.
Recipe Details
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White bowl of cookies.

Cookies

200 calories (200 calories per serving)
29g
Carbs
2g
Protein
9g
Fat
Fiber
1g
Added Sugar
17g
ViewHide meal Details

Ingredients

1 Cookies, 200 calorie-serving – 200 calories
Recipe Details
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A cast iron skillet of alfredo gnocchi with spinach.

Alfredo Gnocchi & Sun Dried Tomatoes

Starch
461 calories (461 calories per serving)
29g
Carbs
45g
Protein
15g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
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 Tbsp Alfredo sauce, dairy-free – 105 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. 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.
  2. Add in tomatoes for 2-3 minutes.
  3. Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.
Recipe Details
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friday

Calories
2008
119g
Carbs
152g
Protein
109g
Fat
Fiber
23g
Added Sugar
26g
Swaps
A bowl of yogurt topped with nuts.

2% Flavored Greek Yogurt with 1/4 Cup Nuts

350 calories (350 calories per serving)
21g
Carbs
22g
Protein
23g
Fat
Fiber
4g
Added Sugar
9g
ViewHide meal Details

Ingredients

1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
1 Yogurt, flavored (<15 gm added sugar/ serving), single-serving container, dairy-free – 140 calories
8 oz Yogurt, flavored, whole, from tub – 270 calories
1 Yogurt, plain, whole milk, single-serving container – 140 calories
¼ cup Nuts – 200 calories

Directions

  1. Add nuts to yogurt.
  2. Any nut or seed is fine.
Recipe Details
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Swaps
A meal-prep container with turkey roll-ups, apple, and bell pepper strips.

Apple & Cheese Turkey Wraps Box

Fruit
489 calories (489 calories per serving)
30g
Carbs
43g
Protein
24g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
7½ slice Deli slices, Tofurky – 150 calories
1½ oz Cheese, sliced, cheddar, full fat/regular – 165 calories
2 oz Cheese, sliced, dairy-free – 140 calories
1 Apple, small – 77 calories
2 Tbsp Nuts – 100 calories
1 Bell pepper, green, medium – 27 calories

Directions

  1. Slice apple & cheese into strips.
  2. Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
  3. Slice bell pepper & have on the side with nuts.
  4. No nuts? Use seeds. Roasted & salted nuts/seeds are fine.
  5. Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Recipe Details
View
Swaps
Glass container with beef jerky and a small bowl of peanut butter.

2 Servings Jerky & 2 Tbsp Peanut Butter

508 calories (508 calories per serving)
10g
Carbs
40g
Protein
38g
Fat
Fiber
2g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Beef jerky, no added sugar – 320 calories
3 oz Vegetarian jerky – 330 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. No beef? Use turkey jerky, salmon jerky, or the vegetarian option.
  2. No nuts? Use seed butter, e.g. sunflower seed butter.
Recipe Details
View
White bowl of cookies.

Cookies

200 calories (200 calories per serving)
29g
Carbs
2g
Protein
9g
Fat
Fiber
1g
Added Sugar
17g
ViewHide meal Details

Ingredients

1 Cookies, 200 calorie-serving – 200 calories
Recipe Details
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Swaps
A cast iron skillet of alfredo gnocchi with spinach.

Alfredo Gnocchi & Sun Dried Tomatoes

Starch
461 calories (461 calories per serving)
29g
Carbs
45g
Protein
15g
Fat
Fiber
8g
Added Sugar
0g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
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 Tbsp Alfredo sauce, dairy-free – 105 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. 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.
  2. Add in tomatoes for 2-3 minutes.
  3. Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.
Recipe Details
View

saturday

Calories
1917
168g
Carbs
142g
Protein
81g
Fat
Fiber
38g
Added Sugar
4g
Swaps
A white plate with an open-face bagel topped with tuna salad and mango.

Tuna Melt on a Bagel

Starch
495 calories (495 calories per serving)
42g
Carbs
43g
Protein
19g
Fat
Fiber
8g
Added Sugar
3g
ViewHide meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
½ Bagel, regular, whole wheat – 155 calories
½ Bagel, no sugar added – 55 calories
⅔ Tbsp Mayonnaise (Tbsp) – 65 calories
1 oz Cheese, sliced, cheddar, full fat/regular – 110 calories
1 Tbsp Guacamole (Tbsp) – 26 calories
1 cup Carrots, baby – 45 calories

Directions

  1. Mix tuna with mayo.
  2. Toast bagel.
  3. Add tuna salad to bagel, top with cheese.
  4. Broil in toaster oven for ~2 minutes or microwave briefly, until cheese melts.
  5. Have baby carrots on the side.
  6. Gluten-free? Use a gluten-free bagel, or bread.
Recipe Details
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Swaps
White bowl of chicken fajita bowl with peppers.

Chicken Fajita Bowl

387 calories (387 calories per serving)
21g
Carbs
44g
Protein
12g
Fat
Fiber
10g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 cup Cauliflower rice, raw (already riced) – 38 calories
½ Bell pepper, red, medium – 19 calories
¼ cup Salsa – 16 calories
¼ cup Onion, red, diced – 8 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
¼ tsp Red pepper flakes – 0 calories
¼ tsp Cumin – 0 calories
¼ tsp Salt – 0 calories

Directions

  1. Slice peppers and cube chicken.
  2. Spray a pan with oil spray.
  3. Stir fry chicken for ~6 minutes on low heat, stirring occasionally.
  4. 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.
  5. Combine all ingredients in a bowl.
  6. Top with seasonings and squeezed lime juice.
  7. No chicken? Use fish or the vegetarian option.
Recipe Details
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Swaps
A bowl of red grapes with an egg and a bowl of nuts.

1 Egg, 1/4 Cup Nuts, & Grapes

Fruit
376 calories (376 calories per serving)
34g
Carbs
17g
Protein
23g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Egg, large – 72 calories
2 Egg, hard-boiled – 120 calories
¼ cup Nuts – 200 calories
1 cup Grapes, red – 104 calories

Directions

  1. Hard boil egg.
  2. No nuts? Feel free to swap out any other nut/seed you prefer (roasted & salted is fine!).
Recipe Details
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Swaps
A white bowl of sausage jambalaya.

Low Carb Sausage Jambalaya

344 calories (344 calories per serving)
37g
Carbs
23g
Protein
15g
Fat
Fiber
10g
Added Sugar
1g
ViewHide meal Details

Ingredients

1 cup Tomatoes, canned, crushed – 50 calories
1 Sausage, chicken – 140 calories
1 Sausage, vegetarian – 210 calories
1 Sausage, chicken, no sugar added – 80 calories
1½ cups Cauliflower rice, raw (already riced) – 57 calories
¼ cup Bell pepper, yellow, diced – 10 calories
¼ cup Onion, yellow, diced – 7 calories
2 tsp Olive oil (tsp) – 80 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Paprika – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Dice onion, slice sausage into coin shapes, & chop bell pepper into medium pieces.
  2. Add oil to a pot.
  3. Stir fry diced onion for ~3 minutes on medium-low heat.
  4. Add in sausage & bell pepper for another 3-5 minutes, until sausage is browning.
  5. Add the cauli rice & stir fry for another 3-5 minutes until you see the cauli rice browning.
  6. Reduce heat to low. Add in tomatoes & seasonings.
  7. Let simmer for a minimum of 4-5 minutes.
  8. Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, & Aidells.
Recipe Details
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Swaps
Hand holding a plate of bacon-wrapped dates.

Bacon Wrapped Dates

Fruit
316 calories (316 calories per serving)
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Dates – 120 calories
¼ cup Ricotta cheese, part-skim – 108 calories
¼ cup Ricotta cheese, dairy-free – 108 calories
2 Bacon, slice, cooked – 88 calories
4 slice Soy bacon, slice – 80 calories

Directions

  1. Slice dates in halves, & cut raw bacon strips in halves.
  2. Add a small amount of ricotta to date halves.
  3. Wrap with bacon & bake for 15-20 minutes at 400°F.
  4. No ricotta? Use feta (regular).
Recipe Details
View

sunday

Calories
1917
168g
Carbs
142g
Protein
81g
Fat
Fiber
38g
Added Sugar
4g
Swaps
A white plate with an open-face bagel topped with tuna salad and mango.

Tuna Melt on a Bagel

Starch
495 calories (495 calories per serving)
42g
Carbs
43g
Protein
19g
Fat
Fiber
8g
Added Sugar
3g
ViewHide meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
½ Bagel, regular, whole wheat – 155 calories
½ Bagel, no sugar added – 55 calories
⅔ Tbsp Mayonnaise (Tbsp) – 65 calories
1 oz Cheese, sliced, cheddar, full fat/regular – 110 calories
1 Tbsp Guacamole (Tbsp) – 26 calories
1 cup Carrots, baby – 45 calories

Directions

  1. Mix tuna with mayo.
  2. Toast bagel.
  3. Add tuna salad to bagel, top with cheese.
  4. Broil in toaster oven for ~2 minutes or microwave briefly, until cheese melts.
  5. Have baby carrots on the side.
  6. Gluten-free? Use a gluten-free bagel, or bread.
Recipe Details
View
Swaps
White bowl of chicken fajita bowl with peppers.

Chicken Fajita Bowl

387 calories (387 calories per serving)
21g
Carbs
44g
Protein
12g
Fat
Fiber
10g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 cup Cauliflower rice, raw (already riced) – 38 calories
½ Bell pepper, red, medium – 19 calories
¼ cup Salsa – 16 calories
¼ cup Onion, red, diced – 8 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
¼ tsp Red pepper flakes – 0 calories
¼ tsp Cumin – 0 calories
¼ tsp Salt – 0 calories

Directions

  1. Slice peppers and cube chicken.
  2. Spray a pan with oil spray.
  3. Stir fry chicken for ~6 minutes on low heat, stirring occasionally.
  4. 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.
  5. Combine all ingredients in a bowl.
  6. Top with seasonings and squeezed lime juice.
  7. No chicken? Use fish or the vegetarian option.
Recipe Details
View
Swaps
A bowl of red grapes with an egg and a bowl of nuts.

1 Egg, 1/4 Cup Nuts, & Grapes

Fruit
376 calories (376 calories per serving)
34g
Carbs
17g
Protein
23g
Fat
Fiber
6g
Added Sugar
0g
ViewHide meal Details

Ingredients

1 Egg, large – 72 calories
2 Egg, hard-boiled – 120 calories
¼ cup Nuts – 200 calories
1 cup Grapes, red – 104 calories

Directions

  1. Hard boil egg.
  2. No nuts? Feel free to swap out any other nut/seed you prefer (roasted & salted is fine!).
Recipe Details
View
Swaps
A white bowl of sausage jambalaya.

Low Carb Sausage Jambalaya

344 calories (344 calories per serving)
37g
Carbs
23g
Protein
15g
Fat
Fiber
10g
Added Sugar
1g
ViewHide meal Details

Ingredients

1 cup Tomatoes, canned, crushed – 50 calories
1 Sausage, chicken – 140 calories
1 Sausage, vegetarian – 210 calories
1 Sausage, chicken, no sugar added – 80 calories
1½ cups Cauliflower rice, raw (already riced) – 57 calories
¼ cup Bell pepper, yellow, diced – 10 calories
¼ cup Onion, yellow, diced – 7 calories
2 tsp Olive oil (tsp) – 80 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Paprika – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Dice onion, slice sausage into coin shapes, & chop bell pepper into medium pieces.
  2. Add oil to a pot.
  3. Stir fry diced onion for ~3 minutes on medium-low heat.
  4. Add in sausage & bell pepper for another 3-5 minutes, until sausage is browning.
  5. Add the cauli rice & stir fry for another 3-5 minutes until you see the cauli rice browning.
  6. Reduce heat to low. Add in tomatoes & seasonings.
  7. Let simmer for a minimum of 4-5 minutes.
  8. Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, & Aidells.
Recipe Details
View
Swaps
Hand holding a plate of bacon-wrapped dates.

Bacon Wrapped Dates

Fruit
316 calories (316 calories per serving)
34g
Carbs
15g
Protein
12g
Fat
Fiber
4g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 Dates – 120 calories
¼ cup Ricotta cheese, part-skim – 108 calories
¼ cup Ricotta cheese, dairy-free – 108 calories
2 Bacon, slice, cooked – 88 calories
4 slice Soy bacon, slice – 80 calories

Directions

  1. Slice dates in halves, & cut raw bacon strips in halves.
  2. Add a small amount of ricotta to date halves.
  3. Wrap with bacon & bake for 15-20 minutes at 400°F.
  4. No ricotta? Use feta (regular).
Recipe Details
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Starch
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