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![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143930/BF-SN-29-300x296.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/08094356/cold-lentil-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/09/19141913/7A313DDA-B1CB-4A46-81C3-A1A62F910708-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/06/17080126/salmon-patties-with-arugula-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141342/scrambled-eggs-and-salsa-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/28061144/big-mac-salad-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141856/D2B52252-17C1-49D6-8455-C876C27A414F-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/05/19140830/broccoli-and-shells-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141331/Broccoli-Frittata-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141424/meatball-pepper-sub-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143616/C0B8C176-0494-49BD-9872-76D230AF791F-240x300.jpg)
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![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141720/bbq-chicken-bowl-1-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143930/BF-SN-29-300x296.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/08094356/cold-lentil-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/09/19141913/7A313DDA-B1CB-4A46-81C3-A1A62F910708-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/06/17080126/salmon-patties-with-arugula-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143930/BF-SN-29-300x296.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/08094356/cold-lentil-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/09/19141913/7A313DDA-B1CB-4A46-81C3-A1A62F910708-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/06/17080126/salmon-patties-with-arugula-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143930/BF-SN-29-300x296.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/08094356/cold-lentil-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/09/19141913/7A313DDA-B1CB-4A46-81C3-A1A62F910708-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/06/17080126/salmon-patties-with-arugula-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141342/scrambled-eggs-and-salsa-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/28061144/big-mac-salad-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141856/D2B52252-17C1-49D6-8455-C876C27A414F-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/05/19140830/broccoli-and-shells-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141342/scrambled-eggs-and-salsa-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/07/28061144/big-mac-salad-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141856/D2B52252-17C1-49D6-8455-C876C27A414F-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/05/19140830/broccoli-and-shells-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141331/Broccoli-Frittata-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141424/meatball-pepper-sub-240x300.jpg)
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).
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143616/C0B8C176-0494-49BD-9872-76D230AF791F-240x300.jpg)
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141720/bbq-chicken-bowl-1-240x300.jpg)
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
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141331/Broccoli-Frittata-240x300.jpg)
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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141424/meatball-pepper-sub-240x300.jpg)
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).
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/03/19143616/C0B8C176-0494-49BD-9872-76D230AF791F-240x300.jpg)
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Directions
- Roasted & salted nuts are fine. No nuts? Use seeds.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141720/bbq-chicken-bowl-1-240x300.jpg)
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
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.