Nov 18th Meal Prep
monday, tuesday, wednesday, thursday
Day Total Calories
Day Total Macros
57g
Carbs
115g
Protein
39g
Fat
Fiber
3g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
3 oz Deli slices, ham - 110 calories
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
⅓ cup Cheese, crumbled, feta - 133 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Pita bread - 200 calories
Directions
Swap tuna for beans in Step 2.
- Dice onion, cucumber, and parsley
- In a large bowl, mix together tuna, feta, onion, parsley, and cucumber
- Top with lemon juice and salt & pepper
- Stuff into pita
- Enjoy!
- No dairy? Use diced avocado or add oil at the end.
snack
Edit Meal
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
Notes
Recipes are all single servings. Grocery list is for 4 days.
breakfast
lunch
snack
monday
Calories
1120
58g
Carbs
112g
Protein
48g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 oz Deli slices, ham - 110 calories
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
⅓ cup Cheese, crumbled, feta - 133 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Pita bread - 200 calories
Directions
Swap tuna for beans in Step 2.
- Dice onion, cucumber, and parsley
- In a large bowl, mix together tuna, feta, onion, parsley, and cucumber
- Top with lemon juice and salt & pepper
- Stuff into pita
- Enjoy!
- No dairy? Use diced avocado or add oil at the end.
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
tuesday
Calories
1120
58g
Carbs
112g
Protein
48g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 oz Deli slices, ham - 110 calories
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
⅓ cup Cheese, crumbled, feta - 133 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Pita bread - 200 calories
Directions
Swap tuna for beans in Step 2.
- Dice onion, cucumber, and parsley
- In a large bowl, mix together tuna, feta, onion, parsley, and cucumber
- Top with lemon juice and salt & pepper
- Stuff into pita
- Enjoy!
- No dairy? Use diced avocado or add oil at the end.
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
wednesday
Calories
1120
58g
Carbs
112g
Protein
48g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 oz Deli slices, ham - 110 calories
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
⅓ cup Cheese, crumbled, feta - 133 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Pita bread - 200 calories
Directions
Swap tuna for beans in Step 2.
- Dice onion, cucumber, and parsley
- In a large bowl, mix together tuna, feta, onion, parsley, and cucumber
- Top with lemon juice and salt & pepper
- Stuff into pita
- Enjoy!
- No dairy? Use diced avocado or add oil at the end.
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
thursday
Calories
1120
58g
Carbs
112g
Protein
48g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
3 oz Deli slices, ham - 110 calories
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
⅓ cup Cheese, crumbled, feta - 133 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Pita bread - 200 calories
Directions
Swap tuna for beans in Step 2.
- Dice onion, cucumber, and parsley
- In a large bowl, mix together tuna, feta, onion, parsley, and cucumber
- Top with lemon juice and salt & pepper
- Stuff into pita
- Enjoy!
- No dairy? Use diced avocado or add oil at the end.
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
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
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