Example Starch-at-Each-Meal Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
117g
Carbs
116g
Protein
32g
Fat
Fiber
31g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp Red pepper flakes
– 0 calories
1 Bread, sourdough, slice
– 160 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
Ingredients
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.
snack
Edit Meal
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 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
½ Avocado, small
– 117 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 canned tuna or the vegetarian option.
thursday, friday
Day Total Calories
Day Total Macros
141g
Carbs
48g
Protein
46g
Fat
Fiber
26g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Tbsp Nuts (Tbsp)
– 47 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal
Ingredients
6½ slice Soy bacon, slice
– 130 calories
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
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 bacon or the vegetarian option. No gluten? Use a gluten-free pasta.
snack
Edit Meal
Ingredients
¼ Avocado, small
– 58 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
Directions
- Cut cheese into small slices.
- Make mini sandwiches with crackers & slices of cheese.
- Enjoy!
- Gluten-free? Use gluten-free crackers.
dinner @ 7:30 pm
Edit Meal
Chickpea Burgers with Side Salad
54g
Carbs
19g
Protein
13g
Fat
Fiber
13g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
¼ Carrots, whole, large
– 6 calories
¼ cup Onion, yellow, diced
– 7 calories
1 Egg, large
– 72 calories
¾ tsp Almond flour/Almond meal
– 10 calories
⅛ tsp Garlic salt
– 0 calories
4 Tbsp Sauerkraut
– 10 calories
¾ tsp Mustard, regular (brown, deli, etc.)
– 4 calories
2 cups Leafy greens, arugula, raw
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
2 Tbsp 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
148g
Carbs
62g
Protein
41g
Fat
Fiber
22g
Added Sugar
17g
breakfast @ 8:00 am
Edit Meal
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.
- 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
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
3g
Ingredients
½ Cucumber, small
– 16 calories
½ Tomato, medium
– 11 calories
½ Bagel, no sugar added
– 55 calories
4 oz Smoked salmon
– 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp)
– 35 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
Ingredients
1 Apple, small
– 77 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
1 tsp Vanilla
– 0 calories
¾ tsp Coconut oil
– 29 calories
½ tsp Cinnamon
– 0 calories
Directions
- Preheat oven to 375°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.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
2 Tbsp 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!).
- Gluten-free? Use gluten-free pasta.
breakfast
lunch
snack
dinner
monday
Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp Red pepper flakes
– 0 calories
1 Bread, sourdough, slice
– 160 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.
Ingredients
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.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 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
½ Avocado, small
– 117 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 canned tuna or the vegetarian option.
tuesday
Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp Red pepper flakes
– 0 calories
1 Bread, sourdough, slice
– 160 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.
Ingredients
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.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 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
½ Avocado, small
– 117 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 canned tuna or the vegetarian option.
wednesday
Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
⅛ tsp Red pepper flakes
– 0 calories
1 Bread, sourdough, slice
– 160 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.
Ingredients
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.
Ingredients
1 cup Carrots, baby
– 45 calories
¼ cup Hummus
– 100 calories
Directions
- Dip carrots in hummus.
Ingredients
8 oz Tofu, extra firm
– 190 calories
2 cups Leafy greens, lettuce, raw
– 10 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
½ Avocado, small
– 117 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 canned tuna or the vegetarian option.
thursday
Calories
1187
142g
Carbs
48g
Protein
46g
Fat
Fiber
27g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Tbsp Nuts (Tbsp)
– 47 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
6½ slice Soy bacon, slice
– 130 calories
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
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 bacon or the vegetarian option. No gluten? Use a gluten-free pasta.
Ingredients
¼ Avocado, small
– 58 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
Directions
- Cut cheese into small slices.
- Make mini sandwiches with crackers & slices of cheese.
- Enjoy!
- Gluten-free? Use gluten-free crackers.
Chickpea Burgers with Side Salad
54g
Carbs
19g
Protein
13g
Fat
Fiber
13g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
¼ Carrots, whole, large
– 6 calories
¼ cup Onion, yellow, diced
– 7 calories
1 Egg, large
– 72 calories
¾ tsp Almond flour/Almond meal
– 10 calories
⅛ tsp Garlic salt
– 0 calories
4 Tbsp Sauerkraut
– 10 calories
¾ tsp Mustard, regular (brown, deli, etc.)
– 4 calories
2 cups Leafy greens, arugula, raw
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
2 Tbsp 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
Calories
1187
142g
Carbs
48g
Protein
46g
Fat
Fiber
27g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Tbsp Nuts (Tbsp)
– 47 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
6½ slice Soy bacon, slice
– 130 calories
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
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 bacon or the vegetarian option. No gluten? Use a gluten-free pasta.
Ingredients
¼ Avocado, small
– 58 calories
1 Serving of crackers, whole grain, 110 calories per serving
– 110 calories
Directions
- Cut cheese into small slices.
- Make mini sandwiches with crackers & slices of cheese.
- Enjoy!
- Gluten-free? Use gluten-free crackers.
Chickpea Burgers with Side Salad
54g
Carbs
19g
Protein
13g
Fat
Fiber
13g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
¼ Carrots, whole, large
– 6 calories
¼ cup Onion, yellow, diced
– 7 calories
1 Egg, large
– 72 calories
¾ tsp Almond flour/Almond meal
– 10 calories
⅛ tsp Garlic salt
– 0 calories
4 Tbsp Sauerkraut
– 10 calories
¾ tsp Mustard, regular (brown, deli, etc.)
– 4 calories
2 cups Leafy greens, arugula, raw
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
2 Tbsp 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
Calories
1172
149g
Carbs
63g
Protein
42g
Fat
Fiber
23g
Added Sugar
18g
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.
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten-free tortilla, e.g. corn.
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
3g
Ingredients
½ Cucumber, small
– 16 calories
½ Tomato, medium
– 11 calories
½ Bagel, no sugar added
– 55 calories
4 oz Smoked salmon
– 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp)
– 35 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.
Ingredients
1 Apple, small
– 77 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
1 tsp Vanilla
– 0 calories
¾ tsp Coconut oil
– 29 calories
½ tsp Cinnamon
– 0 calories
Directions
- Preheat oven to 375°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.
Ingredients
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
2 Tbsp 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!).
- Gluten-free? Use gluten-free pasta.
sunday
Calories
1172
149g
Carbs
63g
Protein
42g
Fat
Fiber
23g
Added Sugar
18g
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.
- Add egg & veggie mixture to tortillas.
- No turmeric? Leave out.
- Gluten free? Use a gluten-free tortilla, e.g. corn.
Bagel with Cream Cheese & Smoked Salmon
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
3g
Ingredients
½ Cucumber, small
– 16 calories
½ Tomato, medium
– 11 calories
½ Bagel, no sugar added
– 55 calories
4 oz Smoked salmon
– 133 calories
1 Tbsp Cream cheese, dairy-free (Tbsp)
– 35 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.
Ingredients
1 Apple, small
– 77 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
1 tsp Vanilla
– 0 calories
¾ tsp Coconut oil
– 29 calories
½ tsp Cinnamon
– 0 calories
Directions
- Preheat oven to 375°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.
Ingredients
2 cups Leafy greens, raw
– 16 calories
1 cup Broccoli
– 24 calories
1 Uncured bacon, slice
– 44 calories
2 Tbsp 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!).
- Gluten-free? Use gluten-free pasta.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
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