Example Day: 1600 Calories + 100gm Protein
monday
Day Total Calories
Day Total Macros
131g
Carbs
138g
Protein
58g
Fat
Fiber
37g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Ingredients
8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
⅛ cup Nuts - 100 calories
Directions
If present, this will be included above the directions. Note: it is best to keep this simple, such as “Swap out ground beef for tofu”
- Let berries thaw for a few minutes ahead of time if possible.
- Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
- Mix together yogurt and berries, top with nuts, enjoy!
- No dairy? Use a dairy-free yogurt.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
snack
Edit Meal
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount)
- Mix in cheese and seasoning
- No dairy? Use dairy-free cheese or nuts instead.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Ground Turkey, 99% lean, raw - 220 calories
1 cup Beans & legumes, kidney beans, cooked - 224 calories
¾ cup Cauliflower rice, frozen - 20 calories
1 cup Canned, diced tomatoes - 56 calories
1 Zucchini, medium - 33 calories
2 tsp Avocado oil (tsp) - 82 calories
⅛ tsp Salt - 0 calories
1 tsp Taco seasoning - 5 calories
Directions
When swapping kidney beans for ground turkey, you can skip step 1 and add them to step 3:
- Add oil to a pot, and stir-fry ground turkey until cooked through
- Chop zucchini into small/medium chunks
- Add in zucchini and cauliflower rice to your pot, cook through
- Add in tomatoes and seasonings, and let simmer
- Enjoy!
breakfast
lunch
snack
dinner
monday
Ingredients
8 oz Yogurt, plain, Greek, 2%, from tub - 170 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
⅛ cup Nuts - 100 calories
Directions
If present, this will be included above the directions. Note: it is best to keep this simple, such as “Swap out ground beef for tofu”
- Let berries thaw for a few minutes ahead of time if possible.
- Optional: place nuts in a plastic bag and mash them with a hard object to crush them.
- Mix together yogurt and berries, top with nuts, enjoy!
- No dairy? Use a dairy-free yogurt.
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
Ingredients
4 cups Popcorn, popped, plain - 124 calories
⅓ cup Cheese, Parmesan, grated (cups) - 115 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount)
- Mix in cheese and seasoning
- No dairy? Use dairy-free cheese or nuts instead.
Ingredients
8 oz Ground Turkey, 99% lean, raw - 220 calories
1 cup Beans & legumes, kidney beans, cooked - 224 calories
¾ cup Cauliflower rice, frozen - 20 calories
1 cup Canned, diced tomatoes - 56 calories
1 Zucchini, medium - 33 calories
2 tsp Avocado oil (tsp) - 82 calories
⅛ tsp Salt - 0 calories
1 tsp Taco seasoning - 5 calories
Directions
When swapping kidney beans for ground turkey, you can skip step 1 and add them to step 3:
- Add oil to a pot, and stir-fry ground turkey until cooked through
- Chop zucchini into small/medium chunks
- Add in zucchini and cauliflower rice to your pot, cook through
- Add in tomatoes and seasonings, and let simmer
- Enjoy!
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