1600 calories, 130gm protein

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monday
Day Total Calories
1543
0
(1543 calories remainingover target)
Day Total Macros
90g
Carbs
126g
Protein
76g
Fat
Fiber
20g
Added Sugar
4g
breakfast @ 8:00 am
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Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
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Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
2 tsp Chocolate chips (tsp) – 46 calories
2 tsp Chocolate chips, dairy-free (tsp) – 54 calories
2 tsp Chocolate chips, no sugar added (tsp) – 54 calories
⅛ tsp Salt – 0 calories

Directions

  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
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Omnivore
Dairy-Free
No Sugar Added
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lunch @ 12:30 pm
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Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)
18g
Carbs
49g
Protein
20g
Fat
Fiber
2g
Added Sugar
—g
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Ingredients

5 oz Rotisserie chicken – 250 calories
1 cup Beans & legumes, White, cooked – 220 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
1 tsp Ranch seasoning – 8 calories
1 tsp Hot sauce (tsp) – 0 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Cucumber, medium – 21 calories

Directions

  1. Optional: blend cottage cheese in a blender.
  2. Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
  3. Top with cheddar cheese, microwave for 1-2 minutes.
  4. Dip with veggies, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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snack
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Eggs & Roast Beef Plate

389 calories (389 calories per serving)
7g
Carbs
35g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
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Ingredients

2 Egg, large – 144 calories
4 oz Deli slices, roast beef – 142 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

  1. 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.
  2. Peel eggs, top with everything bagel seasoning.
  3. Slice avocado, roll up roast beef.
  4. Arrange all foods on a plate and enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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dinner @ 7:30 pm
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Salmon with Carrots & Broccolini

427 calories (427 calories per serving)
33g
Carbs
35g
Protein
19g
Fat
Fiber
11g
Added Sugar
—g
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Ingredients

4 oz Salmon fillet, raw – 200 calories
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

  1. Preheat oven to 400°F.
  2. Peel carrots, cut each carrot into quarters to make “fries” shapes.
  3. In a bowl mix together broccolini and carrots with avocado oil.
  4. Line baking sheet with parchment paper.
  5. In a single layer lay salmon and veggies. Top everything with garlic salt.
  6. Bake for 20 minutes, or until salmon has cooked through fully.
  7. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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lunch

snack

dinner

monday

Calories
1543
91g
Carbs
127g
Protein
77g
Fat
Fiber
21g
Added Sugar
4g
Swaps

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) – 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
2 tsp Chocolate chips (tsp) – 46 calories
2 tsp Chocolate chips, dairy-free (tsp) – 54 calories
2 tsp Chocolate chips, no sugar added (tsp) – 54 calories
⅛ tsp Salt – 0 calories

Directions

  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
View
Swaps

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)
18g
Carbs
49g
Protein
20g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories
1 cup Beans & legumes, White, cooked – 220 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories
1 tsp Ranch seasoning – 8 calories
1 tsp Hot sauce (tsp) – 0 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Cucumber, medium – 21 calories

Directions

  1. Optional: blend cottage cheese in a blender.
  2. Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
  3. Top with cheddar cheese, microwave for 1-2 minutes.
  4. Dip with veggies, enjoy!
Recipe Details
View
Swaps

Eggs & Roast Beef Plate

389 calories (389 calories per serving)
7g
Carbs
35g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large – 144 calories
4 oz Deli slices, roast beef – 142 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

  1. 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.
  2. Peel eggs, top with everything bagel seasoning.
  3. Slice avocado, roll up roast beef.
  4. Arrange all foods on a plate and enjoy!
Recipe Details
View
Swaps

Salmon with Carrots & Broccolini

427 calories (427 calories per serving)
33g
Carbs
35g
Protein
19g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw – 200 calories
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

  1. Preheat oven to 400°F.
  2. Peel carrots, cut each carrot into quarters to make “fries” shapes.
  3. In a bowl mix together broccolini and carrots with avocado oil.
  4. Line baking sheet with parchment paper.
  5. In a single layer lay salmon and veggies. Top everything with garlic salt.
  6. Bake for 20 minutes, or until salmon has cooked through fully.
  7. Enjoy!
Recipe Details
View

tuesday

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Carbs
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wednesday

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thursday

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friday

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saturday

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sunday

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