Example Low Cost Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
96g
Carbs
70g
Protein
45g
Fat
Fiber
21g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Quinoa, cooked - 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 67 calories
½ cup Lentils, cooked - 115 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Tomatoes, grape - 16 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook quinoa and lentils as instructed on packages.
- Drain and rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, and tomatoes (halved).
- Mix with vinegar and seasonings.
snack
Edit Meal
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar
- Dairy free? Use a dairy-free yogurt
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Canned salmon - 240 calories
½ Egg, large - 36 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
1 Tbsp Avocado oil (Tbsp) - 124 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Salt - 0 calories
2 tsp Red wine vinegar (tsp) - 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or beans.
thursday, friday
Day Total Calories
Day Total Macros
80g
Carbs
68g
Protein
65g
Fat
Fiber
12g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Salsa - 16 calories
Directions
- Spray a pan with an oil spray.
- Whisk eggs in a bowl, pour onto pan. Mix frequently until cooked as desired.
- Top with cheese and have salsa on the side.
- No dairy? Have avocado.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.
snack
Edit Meal
Ingredients
1 Banana - 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, raw - 16 calories
1 cup Broccoli - 24 calories
½ oz Cheese, Parmesan, shaved (oz) - 56 calories
⅛ cup Walnuts - 96 calories
½ cup Pasta, cooked - 100 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook pasta as instructed on package.
- Combine all ingredients in a bowl.
- Top with vinegar and seasonings.
- Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
- No dairy? Use a dairy-free cheese, or avocado or bacon. Gluten free? Use gluten-free pasta.
saturday, sunday
Day Total Calories
Day Total Macros
81g
Carbs
103g
Protein
44g
Fat
Fiber
19g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Broccoli - 6 calories
¼ Onion, yellow, large - 14 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- This recipe works best when making 2-3 servings at once, so double or triple the ingredients above and then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350 degrees F.
- Dice broccoli and onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl and add in cheese and seasonings. Whisk bowl’s contents with a fork.
- Spray an oven-safe pan (e.g. cast iron skillet) with an oil spray.
- Add in veggies to the oven-safe pan. Then add in eggs & cheese mixture.
- Bake for 25 minutes, or until eggs have cooked through.
- No dairy? Use a dairy-free cheese, bacon bits, or oil.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Bell pepper, red, medium - 37 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
8 oz Tofu, extra firm - 190 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
In step 3, swap turkey for tofu and cook until golden brown.
- Preheat oven to 400 degrees F.
- Spray a pan with an oil spray.
- Cook ground turkey on medium-low heat for ~8 minutes or until no longer pink.
- Add in tomatoes and spices for ~2 minutes.
- Cut pepper into medium-sized slices.
- Top peppers with sauce and cheese.
- Bake in the oven for ~10 minutes.
- No cheese? Use dairy-free cheese or bacon bits (regular, turkey, or soy).
snack
Edit Meal
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
dinner @ 7:30 pm
Edit Meal
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 cups Broccoli - 48 calories
¼ Onion, red - 11 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Barbeque sauce, unsweetened - 15 calories
⅛ tsp Cumin - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Garlic powder - 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, onion into small pieces.
- Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
- Line baking sheet with parchment paper and spray it with an oil spray.
- Bake sweet potato pieces for 45 minutes; add in chicken, broccoli & onion for the last 30 minutes.
- Mix food around at least once while cooking.
- No chicken? Use tofu, fish, or beans.
breakfast
lunch
snack
dinner
monday
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
½ cup Quinoa, cooked - 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 67 calories
½ cup Lentils, cooked - 115 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Tomatoes, grape - 16 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook quinoa and lentils as instructed on packages.
- Drain and rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, and tomatoes (halved).
- Mix with vinegar and seasonings.
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar
- Dairy free? Use a dairy-free yogurt
Ingredients
8 oz Canned salmon - 240 calories
½ Egg, large - 36 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
1 Tbsp Avocado oil (Tbsp) - 124 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Salt - 0 calories
2 tsp Red wine vinegar (tsp) - 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or beans.
tuesday
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
½ cup Quinoa, cooked - 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 67 calories
½ cup Lentils, cooked - 115 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Tomatoes, grape - 16 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook quinoa and lentils as instructed on packages.
- Drain and rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, and tomatoes (halved).
- Mix with vinegar and seasonings.
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar
- Dairy free? Use a dairy-free yogurt
Ingredients
8 oz Canned salmon - 240 calories
½ Egg, large - 36 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
1 Tbsp Avocado oil (Tbsp) - 124 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Salt - 0 calories
2 tsp Red wine vinegar (tsp) - 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or beans.
wednesday
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
½ cup Quinoa, cooked - 111 calories
¼ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 67 calories
½ cup Lentils, cooked - 115 calories
2 cups Leafy greens, spinach, raw - 14 calories
½ cup Tomatoes, grape - 16 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook quinoa and lentils as instructed on packages.
- Drain and rinse chickpeas.
- Combine quinoa, chickpeas, lentils, spinach, and tomatoes (halved).
- Mix with vinegar and seasonings.
Ingredients
1 Yogurt, plain, Greek, 2%, single-serving container - 110 calories
Directions
- Want a flavored yogurt? Just choose one with less than 15 gm added sugar
- Dairy free? Use a dairy-free yogurt
Ingredients
8 oz Canned salmon - 240 calories
½ Egg, large - 36 calories
2 cups Leafy greens, arugula, raw - 10 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
1 Tbsp Avocado oil (Tbsp) - 124 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Salt - 0 calories
2 tsp Red wine vinegar (tsp) - 2 calories
Directions
- This recipe works best when making 2+ servings at once (i.e. so you can use 1 whole egg instead of 1/2!).
- In a bowl, combine salmon, egg, cheese, and pepper. Mash everything together until combined, with a fork.
- Form the mixture into two patties per serving.
- Add oil to the pan. Fry on lowest heat, flipping every 4-5 min, for ~20 min.
- Make salad with greens, vinegar, and salt.
- Serve patties on top of salad.
- No canned salmon? Use tuna or beans.
thursday
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Salsa - 16 calories
Directions
- Spray a pan with an oil spray.
- Whisk eggs in a bowl, pour onto pan. Mix frequently until cooked as desired.
- Top with cheese and have salsa on the side.
- No dairy? Have avocado.
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.
Ingredients
1 Banana - 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Ingredients
2 cups Leafy greens, raw - 16 calories
1 cup Broccoli - 24 calories
½ oz Cheese, Parmesan, shaved (oz) - 56 calories
⅛ cup Walnuts - 96 calories
½ cup Pasta, cooked - 100 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook pasta as instructed on package.
- Combine all ingredients in a bowl.
- Top with vinegar and seasonings.
- Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
- No dairy? Use a dairy-free cheese, or avocado or bacon. Gluten free? Use gluten-free pasta.
friday
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Salsa - 16 calories
Directions
- Spray a pan with an oil spray.
- Whisk eggs in a bowl, pour onto pan. Mix frequently until cooked as desired.
- Top with cheese and have salsa on the side.
- No dairy? Have avocado.
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
4 oz Ground beef, 90% lean, raw - 185 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like.
- No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.
Ingredients
1 Banana - 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Ingredients
2 cups Leafy greens, raw - 16 calories
1 cup Broccoli - 24 calories
½ oz Cheese, Parmesan, shaved (oz) - 56 calories
⅛ cup Walnuts - 96 calories
½ cup Pasta, cooked - 100 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Directions
- Cook pasta as instructed on package.
- Combine all ingredients in a bowl.
- Top with vinegar and seasonings.
- Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
- No dairy? Use a dairy-free cheese, or avocado or bacon. Gluten free? Use gluten-free pasta.
saturday
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Broccoli - 6 calories
¼ Onion, yellow, large - 14 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- This recipe works best when making 2-3 servings at once, so double or triple the ingredients above and then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350 degrees F.
- Dice broccoli and onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl and add in cheese and seasonings. Whisk bowl’s contents with a fork.
- Spray an oven-safe pan (e.g. cast iron skillet) with an oil spray.
- Add in veggies to the oven-safe pan. Then add in eggs & cheese mixture.
- Bake for 25 minutes, or until eggs have cooked through.
- No dairy? Use a dairy-free cheese, bacon bits, or oil.
Ingredients
1 Bell pepper, red, medium - 37 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
8 oz Tofu, extra firm - 190 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
In step 3, swap turkey for tofu and cook until golden brown.
- Preheat oven to 400 degrees F.
- Spray a pan with an oil spray.
- Cook ground turkey on medium-low heat for ~8 minutes or until no longer pink.
- Add in tomatoes and spices for ~2 minutes.
- Cut pepper into medium-sized slices.
- Top peppers with sauce and cheese.
- Bake in the oven for ~10 minutes.
- No cheese? Use dairy-free cheese or bacon bits (regular, turkey, or soy).
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 cups Broccoli - 48 calories
¼ Onion, red - 11 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Barbeque sauce, unsweetened - 15 calories
⅛ tsp Cumin - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Garlic powder - 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, onion into small pieces.
- Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
- Line baking sheet with parchment paper and spray it with an oil spray.
- Bake sweet potato pieces for 45 minutes; add in chicken, broccoli & onion for the last 30 minutes.
- Mix food around at least once while cooking.
- No chicken? Use tofu, fish, or beans.
sunday
Ingredients
2 Egg, large - 144 calories
¼ cup Cheese, shredded, mozzarella - 84 calories
¼ cup Broccoli - 6 calories
¼ Onion, yellow, large - 14 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- This recipe works best when making 2-3 servings at once, so double or triple the ingredients above and then divide the frittata into 2 or 3 equal-sized servings.
- Preheat the oven to 350 degrees F.
- Dice broccoli and onion.
- Spray a pan with an oil spray.
- Stir-fry veggies for 6-7 minutes on low heat.
- Crack eggs into a bowl and add in cheese and seasonings. Whisk bowl’s contents with a fork.
- Spray an oven-safe pan (e.g. cast iron skillet) with an oil spray.
- Add in veggies to the oven-safe pan. Then add in eggs & cheese mixture.
- Bake for 25 minutes, or until eggs have cooked through.
- No dairy? Use a dairy-free cheese, bacon bits, or oil.
Ingredients
1 Bell pepper, red, medium - 37 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
8 oz Tofu, extra firm - 190 calories
½ cup Tomatoes, canned, crushed - 25 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
In step 3, swap turkey for tofu and cook until golden brown.
- Preheat oven to 400 degrees F.
- Spray a pan with an oil spray.
- Cook ground turkey on medium-low heat for ~8 minutes or until no longer pink.
- Add in tomatoes and spices for ~2 minutes.
- Cut pepper into medium-sized slices.
- Top peppers with sauce and cheese.
- Bake in the oven for ~10 minutes.
- No cheese? Use dairy-free cheese or bacon bits (regular, turkey, or soy).
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 cups Broccoli - 48 calories
¼ Onion, red - 11 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Barbeque sauce, unsweetened - 15 calories
⅛ tsp Cumin - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Garlic powder - 0 calories
Directions
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, onion into small pieces.
- Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
- Line baking sheet with parchment paper and spray it with an oil spray.
- Bake sweet potato pieces for 45 minutes; add in chicken, broccoli & onion for the last 30 minutes.
- Mix food around at least once while cooking.
- No chicken? Use tofu, fish, or beans.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
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