Weeknight Dinners

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monday
Day Total Calories
480
0
(480 calories remainingover target)
Day Total Macros
44g
Carbs
38g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
dinner @ 7:30 pm
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Pecan Crusted Salmon Sheet Pan

Starch
480 calories (480 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
44g
Carbs
38g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw 200 calories per serving
32 oz Tofu, extra firm 190 calories per serving
20 Red potatoes, baby 125 calories per serving
6 cups Green beans 47 calories per serving
8 Tbsp Pecans (Tbsp) 94 calories per serving
4 Tbsp Dijon mustard 15 calories per serving
½ tsp-dry Garlic salt 0 calories per serving
1 tsp-dry Pepper, ground 0 calories per serving

Directions

Swap salmon for firm tofu in Step 4.Press the tofu for 15 minutes, then slice it into thick fillets.As instructed, spread mustard and crushed pecans on the tofu and bake alongside the vegetables.
  1. Preheat oven to 425 degrees F.
  2. Line a baking sheet with parchment paper & spray it with an oil spray.
  3. Place salmon on the baking sheet.
  4. Spread mustard onto the top of the salmon.
  5. Add pecans to a plastic bag, and then crush them with a hard object, e.g. an ice cream scoop. Then add on top of the salmon.
  6. Chop the potatoes in halves.
  7. Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.
  8. Bake for 25 minutes, mixing veggies halfway through and adding in salmon for the last 15 minutes.
  9. No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
Recipe Details
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tuesday
Day Total Calories
417
0
(417 calories remainingover target)
Day Total Macros
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
dinner @ 7:30 pm
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Dairy Swap
Veg Swap

Alfredo Pasta Skillet

Starch
417 calories (417 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Sausage, chicken 140 calories per serving
4 Sausage, vegetarian 210 calories per serving
6 Zucchini, medium 50 calories per serving
2 cups Pasta, penne, whole wheat, cooked 80 calories per serving
8 cups Leafy green, spinach 14 calories per serving
1 cup Alfredo sauce 100 calories per serving
1 cup Alfredo sauce, dairy-free 70 calories per serving
8 Tbsp Tomatoes, sun-dried, oil packed 34 calories per serving
½ tsp-dry Garlic salt 0 calories per serving
½ tsp-dry Red pepper flakes 0 calories per serving

Directions

Swap chicken sausage for sliced vegetarian sausage in Step 4. Cook vegetarian sausage slices as instructed on their package before adding zucchini. Then, proceed as directed.
Swap regular alfredo sauce for dairy-free version.
  1. Cook pasta as instructed on its package on the stovetop.
  2. Slice sausage into coin shapes and slice zucchini into small pieces.
  3. Spray a pan with a cooking spray.
  4. Stir fry sausage for ~10 minutes on low-medium heat until cooked through. Add zucchini and stir fry for ~3-5 minutes more.
  5. Add cooked pasta, spinach, sun-dried tomatoes, Alfredo sauce, and seasonings and mix together. Let simmer, stirring occasionally.
  6. Serve and enjoy!
Recipe Details
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Change Portions
Change to Vegetarian
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Change to Dairy-Free
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wednesday
Day Total Calories
532
0
(532 calories remainingover target)
Day Total Macros
60g
Carbs
31g
Protein
21g
Fat
Fiber
10g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Veg Swap

Taco Bowls on Root Vegetables

Starch
517 calories (517 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
60g
Carbs
33g
Protein
18g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 Potato, Russet, medium, 5 inches 160 calories per serving
12 Carrots, whole, large 75 calories per serving
16 oz Ground beef, 93% lean, raw 170 calories per serving
3 cups Beans & legumes, kidney beans, cooked 168 calories per serving
1 cup Fresh Salsa (Pico de Gallo) 20 calories per serving
8 tsp-dry Taco seasoning 10 calories per serving
8 tsp-dry Avocado oil (tsp) 82 calories per serving
16 Tbsp-dry Cilantro 0 calories per serving

Directions

Swap ground beef for kidney beans in Step 5. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
  1. Slice potatoes and carrots into small chunks.
  2. Mix together with 1/2 the avocado oil and 1/2 the taco seasoning.
  3. Bake or air fry for 20 minutes at 400 degrees F.
  4. Add the other 1/2 of the avocado oil to a pan.
  5. Stir fry the ground beef with the other 1/2 of the taco seasoning for ~8 minutes on medium heat, or until cooked through.
  6. Make your taco bowls with the vegetables, beef, pico de gallo, and chopped cilantro.
Recipe Details
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Change Portions
Change to Vegetarian
Back to Omnivore
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thursday
Day Total Calories
437
0
(437 calories remainingover target)
Day Total Macros
41g
Carbs
18g
Protein
21g
Fat
Fiber
15g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap

Bean Pepper Nachos

Starch
437 calories (437 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
18g
Protein
21g
Fat
Fiber
15g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 Mini bell pepper 40 calories per serving
2 cups Beans & legumes, black beans, cooked 114 calories per serving
1 cup Guacamole 105 calories per serving
1⅓ cups Cheese, Mexican, shredded 152 calories per serving
3 cups Guacamole 315 calories per serving
1 cup Salsa 16 calories per serving
4 Tbsp-dry Cilantro 0 calories per serving
8 tsp-dry Taco seasoning 10 calories per serving

Directions

Swap cheese for more guac at the end.
  1. Preheat oven to 400 degrees F.
  2. Slice mini bell peppers in halves.
  3. Mix together beans & taco seasoning.
  4. Fill bell pepper halves with bean mixture.
  5. Top with cheese.
  6. Bake for 8 minutes.
  7. Top with guac (I buy pre-made), salsa, more seasoning if you wish, and chopped cilantro.
Recipe Details
Change Meal
Change Portions
Change to Dairy-Free
Back to Omnivore
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Add Meal
Add Day
Notes

The recipes and grocery list are all for 4 people. The nutrition information (calories, macros) is per serving.

dinner

monday

Calories
481
45g
Carbs
38g
Protein
19g
Fat
Fiber
10g
Added Sugar
—g
Veg Swap

Pecan Crusted Salmon Sheet Pan

Starch
480 calories (480 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
44g
Carbs
38g
Protein
19g
Fat
Fiber
9g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz Salmon fillet, raw 200 calories per serving
32 oz Tofu, extra firm 190 calories per serving
20 Red potatoes, baby 125 calories per serving
6 cups Green beans 47 calories per serving
8 Tbsp Pecans (Tbsp) 94 calories per serving
4 Tbsp Dijon mustard 15 calories per serving
½ tsp-dry Garlic salt 0 calories per serving
1 tsp-dry Pepper, ground 0 calories per serving

Directions

Swap salmon for firm tofu in Step 4.Press the tofu for 15 minutes, then slice it into thick fillets.As instructed, spread mustard and crushed pecans on the tofu and bake alongside the vegetables.
  1. Preheat oven to 425 degrees F.
  2. Line a baking sheet with parchment paper & spray it with an oil spray.
  3. Place salmon on the baking sheet.
  4. Spread mustard onto the top of the salmon.
  5. Add pecans to a plastic bag, and then crush them with a hard object, e.g. an ice cream scoop. Then add on top of the salmon.
  6. Chop the potatoes in halves.
  7. Add the green beans and potatoes to the baking sheet in a single layer. Top with garlic salt & pepper.
  8. Bake for 25 minutes, mixing veggies halfway through and adding in salmon for the last 15 minutes.
  9. No nuts? Use seeds. Roasted & salted nuts or seeds is fine.
Recipe Details
View

tuesday

Calories
418
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
Dairy Swap
Veg Swap

Alfredo Pasta Skillet

Starch
417 calories (417 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
25g
Protein
18g
Fat
Fiber
9g
Added Sugar
1g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
4 Sausage, chicken 140 calories per serving
4 Sausage, vegetarian 210 calories per serving
6 Zucchini, medium 50 calories per serving
2 cups Pasta, penne, whole wheat, cooked 80 calories per serving
8 cups Leafy green, spinach 14 calories per serving
1 cup Alfredo sauce 100 calories per serving
1 cup Alfredo sauce, dairy-free 70 calories per serving
8 Tbsp Tomatoes, sun-dried, oil packed 34 calories per serving
½ tsp-dry Garlic salt 0 calories per serving
½ tsp-dry Red pepper flakes 0 calories per serving

Directions

Swap chicken sausage for sliced vegetarian sausage in Step 4. Cook vegetarian sausage slices as instructed on their package before adding zucchini. Then, proceed as directed.
Swap regular alfredo sauce for dairy-free version.
  1. Cook pasta as instructed on its package on the stovetop.
  2. Slice sausage into coin shapes and slice zucchini into small pieces.
  3. Spray a pan with a cooking spray.
  4. Stir fry sausage for ~10 minutes on low-medium heat until cooked through. Add zucchini and stir fry for ~3-5 minutes more.
  5. Add cooked pasta, spinach, sun-dried tomatoes, Alfredo sauce, and seasonings and mix together. Let simmer, stirring occasionally.
  6. Serve and enjoy!
Recipe Details
View

wednesday

Calories
517
61g
Carbs
34g
Protein
18g
Fat
Fiber
10g
Added Sugar
—g
Veg Swap

Taco Bowls on Root Vegetables

Starch
517 calories (517 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
60g
Carbs
33g
Protein
18g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
4 Potato, Russet, medium, 5 inches 160 calories per serving
12 Carrots, whole, large 75 calories per serving
16 oz Ground beef, 93% lean, raw 170 calories per serving
3 cups Beans & legumes, kidney beans, cooked 168 calories per serving
1 cup Fresh Salsa (Pico de Gallo) 20 calories per serving
8 tsp-dry Taco seasoning 10 calories per serving
8 tsp-dry Avocado oil (tsp) 82 calories per serving
16 Tbsp-dry Cilantro 0 calories per serving

Directions

Swap ground beef for kidney beans in Step 5. Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
  1. Slice potatoes and carrots into small chunks.
  2. Mix together with 1/2 the avocado oil and 1/2 the taco seasoning.
  3. Bake or air fry for 20 minutes at 400 degrees F.
  4. Add the other 1/2 of the avocado oil to a pan.
  5. Stir fry the ground beef with the other 1/2 of the taco seasoning for ~8 minutes on medium heat, or until cooked through.
  6. Make your taco bowls with the vegetables, beef, pico de gallo, and chopped cilantro.
Recipe Details
View

thursday

Calories
437
41g
Carbs
18g
Protein
21g
Fat
Fiber
16g
Added Sugar
—g
Dairy Swap

Bean Pepper Nachos

Starch
437 calories (437 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
41g
Carbs
18g
Protein
21g
Fat
Fiber
15g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 Mini bell pepper 40 calories per serving
2 cups Beans & legumes, black beans, cooked 114 calories per serving
1 cup Guacamole 105 calories per serving
1⅓ cups Cheese, Mexican, shredded 152 calories per serving
3 cups Guacamole 315 calories per serving
1 cup Salsa 16 calories per serving
4 Tbsp-dry Cilantro 0 calories per serving
8 tsp-dry Taco seasoning 10 calories per serving

Directions

Swap cheese for more guac at the end.
  1. Preheat oven to 400 degrees F.
  2. Slice mini bell peppers in halves.
  3. Mix together beans & taco seasoning.
  4. Fill bell pepper halves with bean mixture.
  5. Top with cheese.
  6. Bake for 8 minutes.
  7. Top with guac (I buy pre-made), salsa, more seasoning if you wish, and chopped cilantro.
Recipe Details
View

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
Grocery List
Note: list includes all portions (including family portions) multiplied by the number of days that meal is selected
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

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