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
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
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
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
dinner @ 7:30 pm
Edit Meal
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
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
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
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
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
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
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
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
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
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.
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.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
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
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.
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.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
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
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.
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.
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories
Directions
- Dip carrots in hummus.
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
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!
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.
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.
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
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!
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.
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.
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
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.
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.
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.
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
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.
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.
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.
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
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