Example Day: 1600 Calories + 100gm Protein
monday
Day Total Calories
Day Total Macros
129g
Carbs
113g
Protein
68g
Fat
Fiber
37g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 200 calories
1 cup Raspberries, frozen, not sweetened
– 80 calories
2 Tbsp Nuts
– 100 calories
Directions
- 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, and enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
2 cups Mixed greens
– 20 calories
3 Carrots, whole, large
– 75 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!
snack
Edit Meal
Ingredients
4 cups Popcorn, popped, plain
– 124 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
1 cup Beans & legumes, kidney beans, cooked
– 196 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
¼ tsp Salt
– 0 calories
1 tsp Taco seasoning
– 5 calories
Directions
- Add oil to a pot & stir fry ground turkey until cooked through.
- Chop zucchini into small/medium chunks.
- Add in zucchini & cauliflower rice to your pot, cook through.
- Add in tomatoes & seasonings, & let simmer.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1568
130g
Carbs
114g
Protein
68g
Fat
Fiber
37g
Added Sugar
—g
Ingredients
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 200 calories
1 cup Raspberries, frozen, not sweetened
– 80 calories
2 Tbsp Nuts
– 100 calories
Directions
- 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, and enjoy!
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
2 cups Mixed greens
– 20 calories
3 Carrots, whole, large
– 75 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!
Ingredients
4 cups Popcorn, popped, plain
– 124 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
1 cup Beans & legumes, kidney beans, cooked
– 196 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
¼ tsp Salt
– 0 calories
1 tsp Taco seasoning
– 5 calories
Directions
- Add oil to a pot & stir fry ground turkey until cooked through.
- Chop zucchini into small/medium chunks.
- Add in zucchini & cauliflower rice to your pot, cook through.
- Add in tomatoes & seasonings, & let simmer.
- Enjoy!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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.