Example Starch-at-Each-Meal Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
117g
Carbs
116g
Protein
32g
Fat
Fiber
30g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/05/12090519/pesto-egg-on-toast-240x300.jpg)
Ingredients
1 Egg, large - 72 calories
1 Tbsp Pesto (Tbsp) - 60 calories
⅛ tsp Red pepper flakes - 0 calories
1 Bread, thick, whole wheat, slice - 120 calories
Directions
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
lunch @ 12:30 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.
snack
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12101854/carrots-and-hummus-240x300.jpg)
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
dinner @ 7:30 pm
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/12/19141444/Burrito-Bowl-To-Go-240x300.jpg)
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Salsa - 16 calories
½ Bell pepper, green, medium - 14 calories
¼ Onion, yellow, large - 14 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
¼ tsp Salt - 0 calories
¼ cup Cheese, Mexican, shredded - 114 calories
Directions
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use tofu, canned tuna, or more beans.
thursday, friday
Day Total Calories
Day Total Macros
147g
Carbs
48g
Protein
46g
Fat
Fiber
26g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/09/04065536/oatmeal-nuts-240x300.jpg)
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/10/21063422/BLT-Pasta-Salad-240x300.jpg)
Ingredients
½ cup Pasta, cooked - 100 calories
1 cup Tomatoes, grape - 32 calories
2 cups Leafy greens, arugula, raw - 10 calories
½ Avocado, small - 117 calories
3 Uncured bacon, slice - 132 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Cook pasta as instructed on package.
- Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
- Add vinager and seasoning to mason jar.
- Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
- Store in fridge and shake to distribute dressing before eating.
- Alternatively: you can just add all ingredients in a bowl.
- No bacon? Use turkey or soy bacon. No gluten? Use a gluten free pasta.
snack
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141341/mozz-and-crackers-240x300.jpg)
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
Directions
- Cut cheese into small slices.
- Make mini sandwiches with crackers and slices of cheese.
- No dairy? Use avocado or peanut butter. Gluten free? Use gluten-free crackers.
dinner @ 7:30 pm
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/02/19141124/chickpea-burgers-240x300.jpg)
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ Carrots, whole, large - 6 calories
¼ Onion, yellow, large - 14 calories
1 Egg, large - 72 calories
¼ Tbsp Almond flour/Almond meal - 10 calories
⅛ tsp Garlic salt - 0 calories
4 Tbsp Sauerkraut - 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.) - 4 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ cup Sunflower seeds (cups) - 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
saturday, sunday
Day Total Calories
Day Total Macros
152g
Carbs
62g
Protein
41g
Fat
Fiber
22g
Added Sugar
20g
breakfast @ 8:00 am
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/11/19141654/egg-tacos-240x300.jpg)
Ingredients
2 Tortilla, whole wheat or corn, small - 140 calories
2 Egg, large - 144 calories
½ Bell pepper, red, medium - 19 calories
1 cup Leafy greens, spinach, raw - 7 calories
¼ tsp Salt - 0 calories
⅛ tsp Turmeric powder - 0 calories
Directions
- Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
- Spray pan with an oil spray.
- Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
- Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten free tortilla, e.g. corn.
lunch @ 12:30 pm
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141723/bagel-with-cc-and-salmon-240x300.jpg)
Bagel with Cream Cheese and Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, whipped (Tbsp) - 33 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten free? Use a gluten free bagel or bread.
snack
Edit Meal![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12094551/baked-apples-240x300.jpg)
Ingredients
1 Apple, small - 77 calories
⅛ cup Oatmeal, dry oats (uncooked) - 38 calories
3 tsp Brown sugar - 51 calories
1 tsp Vanilla - 0 calories
½ Tbsp Butter (Tbsp) - 52 calories
½ tsp Cinnamon - 0 calories
Directions
- Preheat oven to 375 degrees F.
- Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
- Melt butter in the microwave ~20 seconds, or until it liquifies.
- In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
- Fill apple centers with mixture.
- Bake apples for 20 minutes, or until soft and fragrant.
- No dairy? Use coconut oil.
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.
breakfast
lunch
snack
dinner
monday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/05/12090519/pesto-egg-on-toast-240x300.jpg)
Ingredients
1 Egg, large - 72 calories
1 Tbsp Pesto (Tbsp) - 60 calories
⅛ tsp Red pepper flakes - 0 calories
1 Bread, thick, whole wheat, slice - 120 calories
Directions
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
![](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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12101854/carrots-and-hummus-240x300.jpg)
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/12/19141444/Burrito-Bowl-To-Go-240x300.jpg)
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Salsa - 16 calories
½ Bell pepper, green, medium - 14 calories
¼ Onion, yellow, large - 14 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
¼ tsp Salt - 0 calories
¼ cup Cheese, Mexican, shredded - 114 calories
Directions
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use tofu, canned tuna, or more beans.
tuesday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/05/12090519/pesto-egg-on-toast-240x300.jpg)
Ingredients
1 Egg, large - 72 calories
1 Tbsp Pesto (Tbsp) - 60 calories
⅛ tsp Red pepper flakes - 0 calories
1 Bread, thick, whole wheat, slice - 120 calories
Directions
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
![](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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12101854/carrots-and-hummus-240x300.jpg)
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/12/19141444/Burrito-Bowl-To-Go-240x300.jpg)
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Salsa - 16 calories
½ Bell pepper, green, medium - 14 calories
¼ Onion, yellow, large - 14 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
¼ tsp Salt - 0 calories
¼ cup Cheese, Mexican, shredded - 114 calories
Directions
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use tofu, canned tuna, or more beans.
wednesday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/05/12090519/pesto-egg-on-toast-240x300.jpg)
Ingredients
1 Egg, large - 72 calories
1 Tbsp Pesto (Tbsp) - 60 calories
⅛ tsp Red pepper flakes - 0 calories
1 Bread, thick, whole wheat, slice - 120 calories
Directions
- Toast bread in toaster.
- Spray a pan with an oil spray. Turn heat to medium heat.
- Add in pesto and crack in egg into the pan.
- Cook for 3-5 minutes, depending on how cooked through your like your eggs
- Place egg on toast, top with red pepper flakes.
- No gluten? Use a gluten-free bread.
![](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.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12101854/carrots-and-hummus-240x300.jpg)
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/12/19141444/Burrito-Bowl-To-Go-240x300.jpg)
Ingredients
2 cups Leafy greens, lettuce, raw - 10 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
¼ cup Salsa - 16 calories
½ Bell pepper, green, medium - 14 calories
¼ Onion, yellow, large - 14 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
¼ tsp Salt - 0 calories
¼ cup Cheese, Mexican, shredded - 114 calories
Directions
- Spray a pan with an oil spray.
- Slice chicken and vegetables into strips.
- Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
- Combine all ingredients into a salad.
- No chicken? Use tofu, canned tuna, or more beans.
thursday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/09/04065536/oatmeal-nuts-240x300.jpg)
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/10/21063422/BLT-Pasta-Salad-240x300.jpg)
Ingredients
½ cup Pasta, cooked - 100 calories
1 cup Tomatoes, grape - 32 calories
2 cups Leafy greens, arugula, raw - 10 calories
½ Avocado, small - 117 calories
3 Uncured bacon, slice - 132 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Cook pasta as instructed on package.
- Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
- Add vinager and seasoning to mason jar.
- Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
- Store in fridge and shake to distribute dressing before eating.
- Alternatively: you can just add all ingredients in a bowl.
- No bacon? Use turkey or soy bacon. No gluten? Use a gluten free pasta.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141341/mozz-and-crackers-240x300.jpg)
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
Directions
- Cut cheese into small slices.
- Make mini sandwiches with crackers and slices of cheese.
- No dairy? Use avocado or peanut butter. Gluten free? Use gluten-free crackers.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/02/19141124/chickpea-burgers-240x300.jpg)
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ Carrots, whole, large - 6 calories
¼ Onion, yellow, large - 14 calories
1 Egg, large - 72 calories
¼ Tbsp Almond flour/Almond meal - 10 calories
⅛ tsp Garlic salt - 0 calories
4 Tbsp Sauerkraut - 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.) - 4 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ cup Sunflower seeds (cups) - 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
friday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/09/04065536/oatmeal-nuts-240x300.jpg)
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/10/21063422/BLT-Pasta-Salad-240x300.jpg)
Ingredients
½ cup Pasta, cooked - 100 calories
1 cup Tomatoes, grape - 32 calories
2 cups Leafy greens, arugula, raw - 10 calories
½ Avocado, small - 117 calories
3 Uncured bacon, slice - 132 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Cook pasta as instructed on package.
- Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
- Add vinager and seasoning to mason jar.
- Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
- Store in fridge and shake to distribute dressing before eating.
- Alternatively: you can just add all ingredients in a bowl.
- No bacon? Use turkey or soy bacon. No gluten? Use a gluten free pasta.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/01/19141341/mozz-and-crackers-240x300.jpg)
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories
Directions
- Cut cheese into small slices.
- Make mini sandwiches with crackers and slices of cheese.
- No dairy? Use avocado or peanut butter. Gluten free? Use gluten-free crackers.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2020/02/19141124/chickpea-burgers-240x300.jpg)
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ Carrots, whole, large - 6 calories
¼ Onion, yellow, large - 14 calories
1 Egg, large - 72 calories
¼ Tbsp Almond flour/Almond meal - 10 calories
⅛ tsp Garlic salt - 0 calories
4 Tbsp Sauerkraut - 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.) - 4 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ cup Sunflower seeds (cups) - 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
saturday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/11/19141654/egg-tacos-240x300.jpg)
Ingredients
2 Tortilla, whole wheat or corn, small - 140 calories
2 Egg, large - 144 calories
½ Bell pepper, red, medium - 19 calories
1 cup Leafy greens, spinach, raw - 7 calories
¼ tsp Salt - 0 calories
⅛ tsp Turmeric powder - 0 calories
Directions
- Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
- Spray pan with an oil spray.
- Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
- Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten free tortilla, e.g. corn.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141723/bagel-with-cc-and-salmon-240x300.jpg)
Bagel with Cream Cheese and Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, whipped (Tbsp) - 33 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten free? Use a gluten free bagel or bread.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12094551/baked-apples-240x300.jpg)
Ingredients
1 Apple, small - 77 calories
⅛ cup Oatmeal, dry oats (uncooked) - 38 calories
3 tsp Brown sugar - 51 calories
1 tsp Vanilla - 0 calories
½ Tbsp Butter (Tbsp) - 52 calories
½ tsp Cinnamon - 0 calories
Directions
- Preheat oven to 375 degrees F.
- Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
- Melt butter in the microwave ~20 seconds, or until it liquifies.
- In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
- Fill apple centers with mixture.
- Bake apples for 20 minutes, or until soft and fragrant.
- No dairy? Use coconut oil.
![](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.
sunday
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/11/19141654/egg-tacos-240x300.jpg)
Ingredients
2 Tortilla, whole wheat or corn, small - 140 calories
2 Egg, large - 144 calories
½ Bell pepper, red, medium - 19 calories
1 cup Leafy greens, spinach, raw - 7 calories
¼ tsp Salt - 0 calories
⅛ tsp Turmeric powder - 0 calories
Directions
- Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
- Spray pan with an oil spray.
- Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
- Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten free tortilla, e.g. corn.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2019/10/19141723/bagel-with-cc-and-salmon-240x300.jpg)
Bagel with Cream Cheese and Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, whipped (Tbsp) - 33 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Toast bagel.
- Top bagel with cream cheese, smoked salmon, and seasoning.
- Slice veggies and have on the side.
- Gluten free? Use a gluten free bagel or bread.
![](https://cdn.collegenutritionist.com/wp-content/uploads/2021/01/12094551/baked-apples-240x300.jpg)
Ingredients
1 Apple, small - 77 calories
⅛ cup Oatmeal, dry oats (uncooked) - 38 calories
3 tsp Brown sugar - 51 calories
1 tsp Vanilla - 0 calories
½ Tbsp Butter (Tbsp) - 52 calories
½ tsp Cinnamon - 0 calories
Directions
- Preheat oven to 375 degrees F.
- Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
- Melt butter in the microwave ~20 seconds, or until it liquifies.
- In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
- Fill apple centers with mixture.
- Bake apples for 20 minutes, or until soft and fragrant.
- No dairy? Use coconut oil.
![](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.
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.