Example Starch-at-Each-Meal Meal Plan

monday, tuesday, wednesday
Day Total Calories
1258
0
(1258 calories remainingover target)
Day Total Macros
117g
Carbs
116g
Protein
32g
Fat
Fiber
30g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
lunch @ 12:30 pm
Edit Meal
dinner @ 7:30 pm
Edit Meal
thursday, friday
Day Total Calories
1219
0
(1219 calories remainingover target)
Day Total Macros
147g
Carbs
48g
Protein
46g
Fat
Fiber
26g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
lunch @ 12:30 pm
Edit Meal
dinner @ 7:30 pm
Edit Meal
saturday, sunday
Day Total Calories
1202
0
(1202 calories remainingover target)
Day Total Macros
152g
Carbs
62g
Protein
41g
Fat
Fiber
22g
Added Sugar
20g
breakfast @ 8:00 am
Edit Meal
lunch @ 12:30 pm
Edit Meal
dinner @ 7:30 pm
Edit Meal

breakfast

lunch

snack

dinner

monday

Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g

Pesto Egg on Toast

Starch
252 calories (252 calories per serving)
22g
Carbs
11g
Protein
13g
Fat
Fiber
3g
Added Sugar
2g
ViewHide meal Details

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

  1. Toast bread in toaster.
  2. Spray a pan with an oil spray. Turn heat to medium heat.
  3. Add in pesto and crack in egg into the pan.
  4. Cook for 3-5 minutes, depending on how cooked through your like your eggs
  5. Place egg on toast, top with red pepper flakes.
  6. No gluten? Use a gluten-free bread.
View

BBQ Chicken Bowl with Broccoli

Starch
376 calories (376 calories per serving)
41g
Carbs
45g
Protein
2g
Fat
Fiber
9g
Added Sugar
g
ViewHide meal Details

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

  1. Preheat oven to 400 degrees F.
  2. Cut sweet potato, chicken, onion into small pieces.
  3. Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
  4. Line baking sheet with parchment paper and spray it with an oil spray.
  5. Bake sweet potato pieces for 45 minutes; add in chicken, broccoli & onion for the last 30 minutes.
  6. Mix food around at least once while cooking.
  7. No chicken? Use tofu, fish, or beans.
View

Carrots & Hummus

Starch
145 calories (145 calories per serving)
20g
Carbs
6g
Protein
6g
Fat
Fiber
8g
Added Sugar
g
ViewHide meal Details

Ingredients

1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories

Directions

  1. Dip carrots in hummus.
View

Burrito Bowl with Black Beans

Starch
471 calories (471 calories per serving)
34g
Carbs
54g
Protein
11g
Fat
Fiber
11g
Added Sugar
g
ViewHide meal Details

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

  1. Spray a pan with an oil spray.
  2. Slice chicken and vegetables into strips.
  3. Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
  4. Combine all ingredients into a salad.
  5. No chicken? Use tofu, canned tuna, or more beans.
View

tuesday

Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g

Pesto Egg on Toast

Starch
252 calories (252 calories per serving)
22g
Carbs
11g
Protein
13g
Fat
Fiber
3g
Added Sugar
2g
ViewHide meal Details

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

  1. Toast bread in toaster.
  2. Spray a pan with an oil spray. Turn heat to medium heat.
  3. Add in pesto and crack in egg into the pan.
  4. Cook for 3-5 minutes, depending on how cooked through your like your eggs
  5. Place egg on toast, top with red pepper flakes.
  6. No gluten? Use a gluten-free bread.
View

BBQ Chicken Bowl with Broccoli

Starch
376 calories (376 calories per serving)
41g
Carbs
45g
Protein
2g
Fat
Fiber
9g
Added Sugar
g
ViewHide meal Details

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

  1. Preheat oven to 400 degrees F.
  2. Cut sweet potato, chicken, onion into small pieces.
  3. Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
  4. Line baking sheet with parchment paper and spray it with an oil spray.
  5. Bake sweet potato pieces for 45 minutes; add in chicken, broccoli & onion for the last 30 minutes.
  6. Mix food around at least once while cooking.
  7. No chicken? Use tofu, fish, or beans.
View

Carrots & Hummus

Starch
145 calories (145 calories per serving)
20g
Carbs
6g
Protein
6g
Fat
Fiber
8g
Added Sugar
g
ViewHide meal Details

Ingredients

1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories

Directions

  1. Dip carrots in hummus.
View

Burrito Bowl with Black Beans

Starch
471 calories (471 calories per serving)
34g
Carbs
54g
Protein
11g
Fat
Fiber
11g
Added Sugar
g
ViewHide meal Details

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

  1. Spray a pan with an oil spray.
  2. Slice chicken and vegetables into strips.
  3. Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
  4. Combine all ingredients into a salad.
  5. No chicken? Use tofu, canned tuna, or more beans.
View

wednesday

Calories
1245
119g
Carbs
117g
Protein
33g
Fat
Fiber
32g
Added Sugar
2g

Pesto Egg on Toast

Starch
252 calories (252 calories per serving)
22g
Carbs
11g
Protein
13g
Fat
Fiber
3g
Added Sugar
2g
ViewHide meal Details

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

  1. Toast bread in toaster.
  2. Spray a pan with an oil spray. Turn heat to medium heat.
  3. Add in pesto and crack in egg into the pan.
  4. Cook for 3-5 minutes, depending on how cooked through your like your eggs
  5. Place egg on toast, top with red pepper flakes.
  6. No gluten? Use a gluten-free bread.
View

BBQ Chicken Bowl with Broccoli

Starch
376 calories (376 calories per serving)
41g
Carbs
45g
Protein
2g
Fat
Fiber
9g
Added Sugar
g
ViewHide meal Details

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

  1. Preheat oven to 400 degrees F.
  2. Cut sweet potato, chicken, onion into small pieces.
  3. Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce.
  4. Line baking sheet with parchment paper and spray it with an oil spray.
  5. Bake sweet potato pieces for 45 minutes; add in chicken, broccoli & onion for the last 30 minutes.
  6. Mix food around at least once while cooking.
  7. No chicken? Use tofu, fish, or beans.
View

Carrots & Hummus

Starch
145 calories (145 calories per serving)
20g
Carbs
6g
Protein
6g
Fat
Fiber
8g
Added Sugar
g
ViewHide meal Details

Ingredients

1 cup Carrots, baby - 45 calories
¼ cup Hummus - 100 calories

Directions

  1. Dip carrots in hummus.
View

Burrito Bowl with Black Beans

Starch
471 calories (471 calories per serving)
34g
Carbs
54g
Protein
11g
Fat
Fiber
11g
Added Sugar
g
ViewHide meal Details

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

  1. Spray a pan with an oil spray.
  2. Slice chicken and vegetables into strips.
  3. Cook chicken and veggies for ~10 minutes on low heat, until chicken has cooked through.
  4. Combine all ingredients into a salad.
  5. No chicken? Use tofu, canned tuna, or more beans.
View

thursday

Calories
1193
143g
Carbs
48g
Protein
46g
Fat
Fiber
27g
Added Sugar
g

Oatmeal with 1 Tbsp Crushed Nuts

Starch
197 calories (197 calories per serving)
30g
Carbs
7g
Protein
7g
Fat
Fiber
5g
Added Sugar
g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories

Directions

  1. Mix oatmeal with water & microwave to desired consistency.
  2. Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
  3. No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
View

BLT Pasta Salad

Starch
393 calories (393 calories per serving)
37g
Carbs
14g
Protein
19g
Fat
Fiber
7g
Added Sugar
g
ViewHide meal Details

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

  1. Cook pasta as instructed on package.
  2. Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
  3. Add vinager and seasoning to mason jar.
  4. Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
  5. Store in fridge and shake to distribute dressing before eating.
  6. Alternatively: you can just add all ingredients in a bowl.
  7. No bacon? Use turkey or soy bacon. No gluten? Use a gluten free pasta.
View

Cheese and Crackers

Starch
180 calories (180 calories per serving)
20g
Carbs
8g
Protein
7g
Fat
Fiber
2g
Added Sugar
g
ViewHide meal Details

Ingredients

1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories

Directions

  1. Cut cheese into small slices.
  2. Make mini sandwiches with crackers and slices of cheese.
  3. No dairy? Use avocado or peanut butter. Gluten free? Use gluten-free crackers.
View

Chickpea Burgers with Side Salad

Starch
422 calories (422 calories per serving)
55g
Carbs
19g
Protein
13g
Fat
Fiber
12g
Added Sugar
g
ViewHide meal Details

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

  1. Dice carrots and onion.
  2. In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
  3. Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
  4. Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
  5. Remove from heat & plate. Top with sauerkraut and mustard.
  6. Make side salad with arugula, dressing, and seeds.
  7. No seeds? Use nuts. No sauerkraut? Use pickles.
View

friday

Calories
1193
143g
Carbs
48g
Protein
46g
Fat
Fiber
27g
Added Sugar
g

Oatmeal with 1 Tbsp Crushed Nuts

Starch
197 calories (197 calories per serving)
30g
Carbs
7g
Protein
7g
Fat
Fiber
5g
Added Sugar
g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories

Directions

  1. Mix oatmeal with water & microwave to desired consistency.
  2. Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
  3. No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
View

BLT Pasta Salad

Starch
393 calories (393 calories per serving)
37g
Carbs
14g
Protein
19g
Fat
Fiber
7g
Added Sugar
g
ViewHide meal Details

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

  1. Cook pasta as instructed on package.
  2. Slice bacon into small pieces. Cook in a pan on stovetop ~8 minutes on lowest heat.
  3. Add vinager and seasoning to mason jar.
  4. Add arugula, pasta, tomatoes (sliced), avocado (cubed), and bacon.
  5. Store in fridge and shake to distribute dressing before eating.
  6. Alternatively: you can just add all ingredients in a bowl.
  7. No bacon? Use turkey or soy bacon. No gluten? Use a gluten free pasta.
View

Cheese and Crackers

Starch
180 calories (180 calories per serving)
20g
Carbs
8g
Protein
7g
Fat
Fiber
2g
Added Sugar
g
ViewHide meal Details

Ingredients

1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Cheese, sliced, mozzarella, full fat/ regular - 70 calories

Directions

  1. Cut cheese into small slices.
  2. Make mini sandwiches with crackers and slices of cheese.
  3. No dairy? Use avocado or peanut butter. Gluten free? Use gluten-free crackers.
View

Chickpea Burgers with Side Salad

Starch
422 calories (422 calories per serving)
55g
Carbs
19g
Protein
13g
Fat
Fiber
12g
Added Sugar
g
ViewHide meal Details

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

  1. Dice carrots and onion.
  2. In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
  3. Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
  4. Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
  5. Remove from heat & plate. Top with sauerkraut and mustard.
  6. Make side salad with arugula, dressing, and seeds.
  7. No seeds? Use nuts. No sauerkraut? Use pickles.
View

saturday

Calories
1172
149g
Carbs
63g
Protein
42g
Fat
Fiber
23g
Added Sugar
18g

Egg Tacos

Starch
309 calories (309 calories per serving)
36g
Carbs
17g
Protein
12g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
  2. Spray pan with an oil spray.
  3. Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
  4. Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
  5. Add egg & veggie mixture to tortillas.
  6. No turmeric? Leave out.
  7. Gluten free? Use a gluten free tortilla, e.g. corn.
View

Bagel with Cream Cheese and Smoked Salmon

Starch
348 calories (348 calories per serving)
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
ViewHide meal Details

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

  1. Toast bagel.
  2. Top bagel with cream cheese, smoked salmon, and seasoning.
  3. Slice veggies and have on the side.
  4. Gluten free? Use a gluten free bagel or bread.
View

Baked Apples

Starch
Fruit
217 calories (217 calories per serving)
42g
Carbs
1g
Protein
6g
Fat
Fiber
5g
Added Sugar
15g
ViewHide meal Details

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

  1. Preheat oven to 375 degrees F.
  2. Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
  3. Melt butter in the microwave ~20 seconds, or until it liquifies.
  4. In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
  5. Fill apple centers with mixture.
  6. Bake apples for 20 minutes, or until soft and fragrant.
  7. No dairy? Use coconut oil.
View

Broccoli & Shells Bowls

Starch
297 calories (297 calories per serving)
32g
Carbs
14g
Protein
13g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. Cook pasta as instructed on package.
  2. Combine all ingredients in a bowl.
  3. Top with vinegar and seasonings.
  4. Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
  5. No dairy? Use a dairy-free cheese, or avocado or bacon. Gluten free? Use gluten-free pasta.
View

sunday

Calories
1172
149g
Carbs
63g
Protein
42g
Fat
Fiber
23g
Added Sugar
18g

Egg Tacos

Starch
309 calories (309 calories per serving)
36g
Carbs
17g
Protein
12g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. Crack eggs into a small bowl, whisk with a fork. Add in seasonings.
  2. Spray pan with an oil spray.
  3. Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.
  4. Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).
  5. Add egg & veggie mixture to tortillas.
  6. No turmeric? Leave out.
  7. Gluten free? Use a gluten free tortilla, e.g. corn.
View

Bagel with Cream Cheese and Smoked Salmon

Starch
348 calories (348 calories per serving)
38g
Carbs
30g
Protein
10g
Fat
Fiber
5g
Added Sugar
2g
ViewHide meal Details

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

  1. Toast bagel.
  2. Top bagel with cream cheese, smoked salmon, and seasoning.
  3. Slice veggies and have on the side.
  4. Gluten free? Use a gluten free bagel or bread.
View

Baked Apples

Starch
Fruit
217 calories (217 calories per serving)
42g
Carbs
1g
Protein
6g
Fat
Fiber
5g
Added Sugar
15g
ViewHide meal Details

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

  1. Preheat oven to 375 degrees F.
  2. Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
  3. Melt butter in the microwave ~20 seconds, or until it liquifies.
  4. In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
  5. Fill apple centers with mixture.
  6. Bake apples for 20 minutes, or until soft and fragrant.
  7. No dairy? Use coconut oil.
View

Broccoli & Shells Bowls

Starch
297 calories (297 calories per serving)
32g
Carbs
14g
Protein
13g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

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

  1. Cook pasta as instructed on package.
  2. Combine all ingredients in a bowl.
  3. Top with vinegar and seasonings.
  4. Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
  5. No dairy? Use a dairy-free cheese, or avocado or bacon. Gluten free? Use gluten-free pasta.
View
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