1600 calories, 130gm protein
monday
Day Total Calories
Day Total Macros
91g
Carbs
133g
Protein
78g
Fat
Fiber
20g
Added Sugar
4g
breakfast @ 8:00 am
Edit Meal
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips, dairy-free, tsp - 54 calories
⅛ tsp Salt - 0 calories
Directions
Swap regular chocolate chips for a dairy-free version.
- Mix oatmeal with water & microwave to desired consistency.
- Melt chocolate chips in the microwave in 15 second intervals until smooth.
- Top oatmeal with nut butter, chocolate, and salt.
- No peanuts? Use any other nut/seed butter you prefer.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, White, cooked - 220 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free - 203 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
¼ tsp Ranch Seasoning - 2 calories
1 tsp Hot sauce (tsp) - 0 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Cucumber, medium - 21 calories
Directions
Swap chicken for white beans in Step 2. Depending on your desired consistency, consider using a blender.
Swap both regular cheeses for dairy-free versions.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce.
- Top with cheddar cheese, microwave for 1-2 minutes.
- Dip with veggies, enjoy!
snack
Edit Meal
Ingredients
2 Egg, large - 144 calories
7½ slice Deli slices, Tofurky - 150 calories
¼ Avocado, small - 58 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
Directions
Swap deli meat for Tofurky slices.
- Hard boil eggs by placing them in a pot of water, bringing the water to a boil, and letting the eggs simmer for 7 minutes.
- Peel eggs, top with Everything Bagel seasoning.
- Slice avocado, roll up roast beef.
- Arrange all foods on a plate and enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm - 190 calories
1½ cups Broccolini - 45 calories
4 Carrots, whole, large - 100 calories
2 tsp Garlic salt (tsp) - 0 calories
2 tsp Avocado oil (tsp) - 82 calories
Directions
Swap salmon for tofu. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
- Preheat oven to 400 degrees F.
- Peel carrots, cut each carrot into quarters to make “fries” shapes.
- In a bowl mix together broccolini and carrots with avocado oil.
- Line baking sheet with parchment paper.
- In a single layer lay salmon and veggies. Top everything with garlic salt.
- Bake for 20 minutes, or until salmon has cooked through fully.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1582
92g
Carbs
134g
Protein
78g
Fat
Fiber
21g
Added Sugar
4g
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips, dairy-free, tsp - 54 calories
⅛ tsp Salt - 0 calories
Directions
Swap regular chocolate chips for a dairy-free version.
- Mix oatmeal with water & microwave to desired consistency.
- Melt chocolate chips in the microwave in 15 second intervals until smooth.
- Top oatmeal with nut butter, chocolate, and salt.
- No peanuts? Use any other nut/seed butter you prefer.
Ingredients
1 cup Beans & legumes, White, cooked - 220 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free - 203 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
¼ tsp Ranch Seasoning - 2 calories
1 tsp Hot sauce (tsp) - 0 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Cucumber, medium - 21 calories
Directions
Swap chicken for white beans in Step 2. Depending on your desired consistency, consider using a blender.
Swap both regular cheeses for dairy-free versions.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce.
- Top with cheddar cheese, microwave for 1-2 minutes.
- Dip with veggies, enjoy!
Ingredients
2 Egg, large - 144 calories
7½ slice Deli slices, Tofurky - 150 calories
¼ Avocado, small - 58 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
Directions
Swap deli meat for Tofurky slices.
- Hard boil eggs by placing them in a pot of water, bringing the water to a boil, and letting the eggs simmer for 7 minutes.
- Peel eggs, top with Everything Bagel seasoning.
- Slice avocado, roll up roast beef.
- Arrange all foods on a plate and enjoy!
Ingredients
8 oz Tofu, extra firm - 190 calories
1½ cups Broccolini - 45 calories
4 Carrots, whole, large - 100 calories
2 tsp Garlic salt (tsp) - 0 calories
2 tsp Avocado oil (tsp) - 82 calories
Directions
Swap salmon for tofu. Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
- Preheat oven to 400 degrees F.
- Peel carrots, cut each carrot into quarters to make “fries” shapes.
- In a bowl mix together broccolini and carrots with avocado oil.
- Line baking sheet with parchment paper.
- In a single layer lay salmon and veggies. Top everything with garlic salt.
- Bake for 20 minutes, or until salmon has cooked through fully.
- 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.