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monday, tuesday, wednesday

Day Total Calories

1160

(1160 calories remainingover target)

Day Total Macros

95g

Carbs

94g

Protein

47g

Fat

Fiber

21g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

1 Apple & 1 Tbsp PB

Fruit

171 calories (171 calories per serving)

24g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 Egg, hard-boiled – 60 calories

Directions

Slice apple & 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

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Swapped to Omnivore. Change to:

Omnivore Higher Protein

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lunch @ 12:30 pm

Edit Meal

Lentil & Chickpea Salad

Starch

329 calories (329 calories per serving)

64g

Carbs

19g

Protein

Fat

Fiber

17g

Added Sugar

—g

View meal Details

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 & lentils as instructed on packages.
Drain & rinse chickpeas.
Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
Mix with vinegar & seasonings.

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Swapped to Omnivore. Change to:

Omnivore Higher Protein

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snack

Edit Meal

2% Yogurt

110 calories (110 calories per serving)

Carbs

15g

Protein

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

Directions

Want a flavored yogurt? Just choose one with less than 15 gm added sugar.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Dairy-Free

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dinner @ 7:30 pm

Edit Meal

Salmon Patties with Arugula Salad

550 calories (550 calories per serving)

Carbs

57g

Protein

37g

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

8 oz Canned salmon – 292 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ Egg, large – 36 calories

2 cups Leafy greens, arugula, raw – 10 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 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 the vegetarian option.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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thursday, friday

Day Total Calories

1131

(1131 calories remainingover target)

Day Total Macros

75g

Carbs

69g

Protein

62g

Fat

Fiber

12g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Cheesy Scrambled Eggs & Salsa

244 calories (244 calories per serving)

Carbs

18g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

¼ Avocado, small – 58 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.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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lunch @ 12:30 pm

Edit Meal

Big Mac Salad

392 calories (392 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Beans & legumes, kidney beans, cooked – 168 calories

2 cups Leafy greens, lettuce, raw – 10 calories

¼ cup Cheese, shredded, cheddar – 114 calories

3 Uncured bacon, slice – 132 calories

1 oz Pickles, chip-cut – 0 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories

1 Tbsp Dressing, ranch, dairy-free – 60 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 Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
No beef? Use ground turkey or the vegetarian option.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free Higher Protein

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snack

Edit Meal

Banana & Peanut Butter

Fruit

199 calories (199 calories per serving)

30g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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dinner @ 7:30 pm

Edit Meal

Broccoli & Shells Bowls

Starch

298 calories (298 calories per serving)

32g

Carbs

14g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Leafy greens, raw – 16 calories

1 cup Broccoli – 24 calories

½ oz Cheese, parmesan, shaved (oz) – 56 calories

1 Uncured bacon, slice – 44 calories

2 Tbsp Walnuts – 96 calories

½ cup Pasta, cooked – 100 calories

½ cup Pasta, bean (e.g. chickpea, lentil), cooked – 70 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!).
Gluten-free? Use gluten-free pasta.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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saturday, sunday

Day Total Calories

1125

(1125 calories remainingover target)

Day Total Macros

79g

Carbs

102g

Protein

44g

Fat

Fiber

19g

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Broccoli Frittata

241 calories (241 calories per serving)

Carbs

19g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

2 Uncured bacon, slice – 88 calories

¼ cup Broccoli – 6 calories

¼ cup Onion, yellow, diced – 7 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 & then divide the frittata into 2 or 3 equal-sized servings.
Preheat the oven to 350°F.
Dice broccoli & onion.
Spray a pan with an oil spray.
Stir fry veggies for 6-7 minutes on low heat.
Crack eggs into a bowl & add in cheese & 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.

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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lunch @ 12:30 pm

Edit Meal

Bell Pepper Subs with Hearty Sauce

346 calories (346 calories per serving)

17g

Carbs

33g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

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

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Preheat oven to 400°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 & spices for ~2 minutes.
Cut pepper into medium-sized slices.
Top peppers with sauce & cheese.
Bake in the oven for ~10 minutes.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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snack

Edit Meal

1 Orange & 1/8 Cup Nuts

Fruit

162 calories (162 calories per serving)

18g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Orange, medium – 62 calories

2 Tbsp Nuts – 100 calories

Directions

. Roasted & salted nuts are fine. No nuts? Use seeds.

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Change Portions

Swapped to Omnivore. Change to:

Omnivore Higher Protein

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dinner @ 7:30 pm

Edit Meal

BBQ Chicken Bowl with Broccoli

Starch

376 calories (376 calories per serving)

42g

Carbs

45g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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

Preheat oven to 400 degrees F.
Cut sweet potato, chicken, & onion into small pieces.
Mix potato, chicken, onion, & broccoli with seasonings & BBQ sauce.
Line the baking sheet with parchment paper & spray it with an oil spray.
Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, & onion for the last 30 minutes.
Mix food around at least once while cooking.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian

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Add Recipe

Add Day

breakfast

lunch

snack

dinner

monday

Calories

1160

96g

Carbs

95g

Protein

48g

Fat

Fiber

22g

Added Sugar

—g

1 Apple & 1 Tbsp PB

Fruit

171 calories (171 calories per serving)

24g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 Egg, hard-boiled – 60 calories

Directions

Slice apple & 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

View

Lentil & Chickpea Salad

Starch

329 calories (329 calories per serving)

64g

Carbs

19g

Protein

Fat

Fiber

17g

Added Sugar

—g

View meal Details

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 & lentils as instructed on packages.
Drain & rinse chickpeas.
Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
Mix with vinegar & seasonings.

View

2% Yogurt

110 calories (110 calories per serving)

Carbs

15g

Protein

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

Directions

Want a flavored yogurt? Just choose one with less than 15 gm added sugar.

View

Salmon Patties with Arugula Salad

550 calories (550 calories per serving)

Carbs

57g

Protein

37g

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

8 oz Canned salmon – 292 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ Egg, large – 36 calories

2 cups Leafy greens, arugula, raw – 10 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 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 the vegetarian option.

View

tuesday

Calories

1160

96g

Carbs

95g

Protein

48g

Fat

Fiber

22g

Added Sugar

—g

1 Apple & 1 Tbsp PB

Fruit

171 calories (171 calories per serving)

24g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 Egg, hard-boiled – 60 calories

Directions

Slice apple & 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

View

Lentil & Chickpea Salad

Starch

329 calories (329 calories per serving)

64g

Carbs

19g

Protein

Fat

Fiber

17g

Added Sugar

—g

View meal Details

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 & lentils as instructed on packages.
Drain & rinse chickpeas.
Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
Mix with vinegar & seasonings.

View

2% Yogurt

110 calories (110 calories per serving)

Carbs

15g

Protein

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

Directions

Want a flavored yogurt? Just choose one with less than 15 gm added sugar.

View

Salmon Patties with Arugula Salad

550 calories (550 calories per serving)

Carbs

57g

Protein

37g

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

8 oz Canned salmon – 292 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ Egg, large – 36 calories

2 cups Leafy greens, arugula, raw – 10 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 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 the vegetarian option.

View

wednesday

Calories

1160

96g

Carbs

95g

Protein

48g

Fat

Fiber

22g

Added Sugar

—g

1 Apple & 1 Tbsp PB

Fruit

171 calories (171 calories per serving)

24g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Apple, small – 77 calories

1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories

1 Egg, hard-boiled – 60 calories

Directions

Slice apple & 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

View

Lentil & Chickpea Salad

Starch

329 calories (329 calories per serving)

64g

Carbs

19g

Protein

Fat

Fiber

17g

Added Sugar

—g

View meal Details

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 & lentils as instructed on packages.
Drain & rinse chickpeas.
Combine quinoa, chickpeas, lentils, spinach, & tomatoes (halved).
Mix with vinegar & seasonings.

View

2% Yogurt

110 calories (110 calories per serving)

Carbs

15g

Protein

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

Directions

Want a flavored yogurt? Just choose one with less than 15 gm added sugar.

View

Salmon Patties with Arugula Salad

550 calories (550 calories per serving)

Carbs

57g

Protein

37g

Fat

Fiber

—g

Added Sugar

—g

View meal Details

Ingredients

8 oz Canned salmon – 292 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ Egg, large – 36 calories

2 cups Leafy greens, arugula, raw – 10 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 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 the vegetarian option.

View

thursday

Calories

1132

76g

Carbs

70g

Protein

62g

Fat

Fiber

13g

Added Sugar

—g

Cheesy Scrambled Eggs & Salsa

244 calories (244 calories per serving)

Carbs

18g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

¼ Avocado, small – 58 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.

View

Big Mac Salad

392 calories (392 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Beans & legumes, kidney beans, cooked – 168 calories

2 cups Leafy greens, lettuce, raw – 10 calories

¼ cup Cheese, shredded, cheddar – 114 calories

3 Uncured bacon, slice – 132 calories

1 oz Pickles, chip-cut – 0 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories

1 Tbsp Dressing, ranch, dairy-free – 60 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 Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
No beef? Use ground turkey or the vegetarian option.

View

Banana & Peanut Butter

Fruit

199 calories (199 calories per serving)

30g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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.

View

Broccoli & Shells Bowls

Starch

298 calories (298 calories per serving)

32g

Carbs

14g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Leafy greens, raw – 16 calories

1 cup Broccoli – 24 calories

½ oz Cheese, parmesan, shaved (oz) – 56 calories

1 Uncured bacon, slice – 44 calories

2 Tbsp Walnuts – 96 calories

½ cup Pasta, cooked – 100 calories

½ cup Pasta, bean (e.g. chickpea, lentil), cooked – 70 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!).
Gluten-free? Use gluten-free pasta.

View

friday

Calories

1132

76g

Carbs

70g

Protein

62g

Fat

Fiber

13g

Added Sugar

—g

Cheesy Scrambled Eggs & Salsa

244 calories (244 calories per serving)

Carbs

18g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

¼ Avocado, small – 58 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.

View

Big Mac Salad

392 calories (392 calories per serving)

Carbs

33g

Protein

25g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Beans & legumes, kidney beans, cooked – 168 calories

2 cups Leafy greens, lettuce, raw – 10 calories

¼ cup Cheese, shredded, cheddar – 114 calories

3 Uncured bacon, slice – 132 calories

1 oz Pickles, chip-cut – 0 calories

½ cup Tomatoes, grape – 16 calories

¼ cup Onion, red, diced – 8 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories

1 Tbsp Dressing, ranch, dairy-free – 60 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 Sriracha ranch dressing here, but you can use Ranch, 1000 Island, or whatever else you like.
No beef? Use ground turkey or the vegetarian option.

View

Banana & Peanut Butter

Fruit

199 calories (199 calories per serving)

30g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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.

View

Broccoli & Shells Bowls

Starch

298 calories (298 calories per serving)

32g

Carbs

14g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 cups Leafy greens, raw – 16 calories

1 cup Broccoli – 24 calories

½ oz Cheese, parmesan, shaved (oz) – 56 calories

1 Uncured bacon, slice – 44 calories

2 Tbsp Walnuts – 96 calories

½ cup Pasta, cooked – 100 calories

½ cup Pasta, bean (e.g. chickpea, lentil), cooked – 70 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!).
Gluten-free? Use gluten-free pasta.

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saturday

Calories

1125

80g

Carbs

103g

Protein

44g

Fat

Fiber

20g

Added Sugar

—g

Broccoli Frittata

241 calories (241 calories per serving)

Carbs

19g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

2 Uncured bacon, slice – 88 calories

¼ cup Broccoli – 6 calories

¼ cup Onion, yellow, diced – 7 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 & then divide the frittata into 2 or 3 equal-sized servings.
Preheat the oven to 350°F.
Dice broccoli & onion.
Spray a pan with an oil spray.
Stir fry veggies for 6-7 minutes on low heat.
Crack eggs into a bowl & add in cheese & 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.

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Bell Pepper Subs with Hearty Sauce

346 calories (346 calories per serving)

17g

Carbs

33g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

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

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Preheat oven to 400°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 & spices for ~2 minutes.
Cut pepper into medium-sized slices.
Top peppers with sauce & cheese.
Bake in the oven for ~10 minutes.

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1 Orange & 1/8 Cup Nuts

Fruit

162 calories (162 calories per serving)

18g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Orange, medium – 62 calories

2 Tbsp Nuts – 100 calories

Directions

. Roasted & salted nuts are fine. No nuts? Use seeds.

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BBQ Chicken Bowl with Broccoli

Starch

376 calories (376 calories per serving)

42g

Carbs

45g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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

Preheat oven to 400 degrees F.
Cut sweet potato, chicken, & onion into small pieces.
Mix potato, chicken, onion, & broccoli with seasonings & BBQ sauce.
Line the baking sheet with parchment paper & spray it with an oil spray.
Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, & onion for the last 30 minutes.
Mix food around at least once while cooking.

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sunday

Calories

1125

80g

Carbs

103g

Protein

44g

Fat

Fiber

20g

Added Sugar

—g

Broccoli Frittata

241 calories (241 calories per serving)

Carbs

19g

Protein

16g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

¼ cup Cheese, shredded, mozzarella – 84 calories

2 Uncured bacon, slice – 88 calories

¼ cup Broccoli – 6 calories

¼ cup Onion, yellow, diced – 7 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 & then divide the frittata into 2 or 3 equal-sized servings.
Preheat the oven to 350°F.
Dice broccoli & onion.
Spray a pan with an oil spray.
Stir fry veggies for 6-7 minutes on low heat.
Crack eggs into a bowl & add in cheese & 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.

View

Bell Pepper Subs with Hearty Sauce

346 calories (346 calories per serving)

17g

Carbs

33g

Protein

17g

Fat

Fiber

Added Sugar

—g

View meal Details

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

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Preheat oven to 400°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 & spices for ~2 minutes.
Cut pepper into medium-sized slices.
Top peppers with sauce & cheese.
Bake in the oven for ~10 minutes.

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1 Orange & 1/8 Cup Nuts

Fruit

162 calories (162 calories per serving)

18g

Carbs

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Orange, medium – 62 calories

2 Tbsp Nuts – 100 calories

Directions

. Roasted & salted nuts are fine. No nuts? Use seeds.

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BBQ Chicken Bowl with Broccoli

Starch

376 calories (376 calories per serving)

42g

Carbs

45g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

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

Preheat oven to 400 degrees F.
Cut sweet potato, chicken, & onion into small pieces.
Mix potato, chicken, onion, & broccoli with seasonings & BBQ sauce.
Line the baking sheet with parchment paper & spray it with an oil spray.
Bake the sweet potato pieces for 45 minutes; add the chicken, broccoli, & onion for the last 30 minutes.
Mix food around at least once while cooking.

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Grocery List

Refrigerated (meat, dairy, eggs, etc.)

Cheese, parmesan, grated (cups)…¾ cup
Cheese, parmesan, shaved (oz)…1 oz
Cheese, shredded, cheddar…½ cup
Cheese, shredded, mozzarella…1⅔ cups
Chicken breast, boneless, skinless, raw…12 oz
Egg, large…9.5
Ground beef, 93% lean, raw…8 oz
Ground turkey, 93% lean, raw…8 oz
Yogurt, plain, Greek, 2%, single-serving container…3

Frozen

No groceries in this food group.

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.