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
¾ cup Beans & legumes, kidney beans, cooked - 168 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
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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 Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian swap. 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
—g
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
8 oz Tofu, extra firm - 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
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce.
Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, and onion into small pieces.
- Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
- Line the baking sheet with parchment paper and spray it with an oil spray.
- Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, and onion for the last 30 minutes.
- Mix food around at least once while cooking.
breakfast
lunch
snack
dinner
monday
Calories
1108
96g
Carbs
71g
Protein
42g
Fat
Fiber
22g
Added Sugar
—g
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
Calories
1108
96g
Carbs
71g
Protein
42g
Fat
Fiber
22g
Added Sugar
—g
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
Calories
1108
96g
Carbs
71g
Protein
42g
Fat
Fiber
22g
Added Sugar
—g
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
Calories
1151
77g
Carbs
68g
Protein
65g
Fat
Fiber
13g
Added Sugar
—g
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
¾ cup Beans & legumes, kidney beans, cooked - 168 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
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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 Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian swap. 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
Calories
1151
77g
Carbs
68g
Protein
65g
Fat
Fiber
13g
Added Sugar
—g
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
¾ cup Beans & legumes, kidney beans, cooked - 168 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
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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 Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
- No beef? Use ground turkey or the vegetarian swap. 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
Calories
1132
82g
Carbs
103g
Protein
44g
Fat
Fiber
20g
Added Sugar
—g
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
8 oz Tofu, extra firm - 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
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce.
Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, and onion into small pieces.
- Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
- Line the baking sheet with parchment paper and spray it with an oil spray.
- Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, and onion for the last 30 minutes.
- Mix food around at least once while cooking.
sunday
Calories
1132
82g
Carbs
103g
Protein
44g
Fat
Fiber
20g
Added Sugar
—g
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
8 oz Tofu, extra firm - 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
Swap chicken for tofu. Press and cube the tofu, then coat it in the BBQ sauce.
Bake the cubed, BBQ-coated tofu on a lined baking sheet for about 25-30 minutes, flipping halfway through.
- Preheat oven to 400 degrees F.
- Cut sweet potato, chicken, and onion into small pieces.
- Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
- Line the baking sheet with parchment paper and spray it with an oil spray.
- Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, and onion for the last 30 minutes.
- Mix food around at least once while cooking.
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.