High Protein Meal Plan (1600 calories, 100+gm protein)

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Macros

Calories

monday, tuesday, wednesday

Day Total Calories

1579

(1579 calories remainingover target)

Day Total Macros

86g

Carbs

148g

Protein

73g

Fat

Fiber

16g

Added Sugar

breakfast @ 8:00 am

Edit Meal

Two wrapped string cheese sticks beside two eggs.

2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Egg, large – 144 calories

2 Cheese, string cheese, cheddar, full fat/regular – 160 calories

3 Tbsp Nuts (Tbsp) – 141 calories

Directions

Place eggs in a saucepan and cover with cold water.
Bring to a boil, then reduce to a gentle boil and cook for 9–10 minutes.
Transfer eggs to an ice bath and let cool for a few minutes.
Peel and enjoy, or store peeled or unpeeled in the fridge.

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Omnivore Dairy-Free Higher Protein

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lunch @ 12:30 pm

Edit Meal

White bowl of chicken with zucchini, chickpeas, and tomato.

Chickpea Greek Salad with Chicken

Starch

518 calories (518 calories per serving)

45g

Carbs

48g

Protein

15g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 cup Tomatoes, grape – 32 calories

1 Cucumber, small – 32 calories

¼ Onion, red – 11 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Spray pan with an oil spray.
Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
Chop cucumber, tomatoes, and onion.
Combine all ingredients into a salad.

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Omnivore Vegetarian

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snack

Edit Meal

Two meal-prep containers with yogurt, strawberries, and nuts.

Yogurt with Strawberries & 1/8 Cup Nuts

Fruit

320 calories (320 calories per serving)

25g

Carbs

29g

Protein

14g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 200 calories

2 Tbsp Nuts – 100 calories

1 cup Strawberries, fresh – 50 calories

Directions

Add nuts and berries (sliced) to yogurt.
Feel free to swap out these nuts for any nut or seed you prefer.

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free Higher Protein

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dinner @ 7:30 pm

Edit Meal

Zucchini Bowl Lasagna

437 calories (437 calories per serving)

14g

Carbs

45g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Lentils, cooked – 173 calories

¼ cup Canned, diced tomatoes – 14 calories

¼ cup Ricotta cheese, part-skim – 108 calories

¼ cup Ricotta cheese, dairy-free – 108 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Red pepper flakes – 0 calories

Directions

Chop zucchini into small pieces.
Spray a pan with an oil spray. Stir fry ground beef & zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid (important!).
Mix in drained tomatoes, ricotta, & seasonings. Let all contents heat through.
Top with mozzarella.
Cover pan with a lid to let the cheese melt.
Enjoy!

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Omnivore Vegetarian Dairy-Free

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thursday, friday

Day Total Calories

1503

(1503 calories remainingover target)

Day Total Macros

154g

Carbs

109g

Protein

59g

Fat

Fiber

29g

Added Sugar

11g

breakfast @ 8:00 am

Edit Meal

Hand holding a plate with a cream cheese bagel, smoked salmon, tomato, and cucumber.

Bagel with Cream Cheese & Smoked Salmon

Starch

348 calories (348 calories per serving)

38g

Carbs

30g

Protein

10g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

½ Cucumber, small – 16 calories

½ Tomato, medium – 11 calories

½ Bagel, regular, whole wheat – 155 calories

½ Bagel, no sugar added – 55 calories

4 oz Smoked salmon – 133 calories

1 Tbsp Cream cheese, whipped (Tbsp) – 33 calories

1 Tbsp Cream cheese, dairy-free (Tbsp) – 35 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Toast bagel.
Top bagel with cream cheese, smoked salmon, and seasoning.
Slice veggies and have on the side.
Gluten-free? Use a gluten-free bagel or bread.

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Omnivore Dairy-Free No Sugar Added

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lunch @ 12:30 pm

Edit Meal

White bowl of a harvest salad with chicken, squash, and pecans.

Harvest Bowl with Tuna, Sweet Potato, & Apple

Starch

Fruit

459 calories (459 calories per serving)

61g

Carbs

36g

Protein

11g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

½ Apple, medium – 48 calories

2 Tbsp Cranberries, dried, sweetened (cups) – 49 calories

½ Tbsp Cranberries, dried, unsweetened (Tbsp) – 4 calories

2 Tbsp Pecans (cups) – 94 calories

3 cups Mixed greens – 30 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Lentils, cooked – 115 calories

1 Potato, sweet, medium, 5 inches – 112 calories

2 Tbsp Red wine vinegar (Tbsp) – 6 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Poke holes in potato with fork on its top & bottom. Microwave for 4 minutes on its top & bottom.
Dice apple & chop up sweet potato.
Combine all ingredients in a large bowl.
Top with red wine vinegar & seasonings.
No nuts? Use seeds.

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Omnivore Vegetarian No Sugar Added

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snack

Edit Meal

A container of baby carrots beside a small bowl of guacamole.

1 Cup Baby Carrots & Guac

145 calories (145 calories per serving)

17g

Carbs

Protein

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 cup Carrots, baby – 45 calories

¼ cup Guacamole – 100 calories

Directions

Dip carrots in guac.
Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!

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Swapped to Omnivore. Change to:

Omnivore Higher Protein

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dinner @ 7:30 pm

Edit Meal

Pizza Stuffed Peppers

551 calories (551 calories per serving)

38g

Carbs

41g

Protein

30g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Bell pepper, orange, large – 100 calories

½ cup Tomatoes, canned, crushed – 25 calories

¼ oz Pepperoni – 35 calories

1 oz Soy pepperoni (Tofurky plant-based pepp’roni) – 70 calories

4 oz Cheese, sliced, mozzarella, full fat/regular – 280 calories

4 oz Cheese, sliced, dairy-free – 280 calories

⅓ cup Cheese, parmesan, shredded (cups) – 111 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

¼ tsp Garlic salt – 0 calories

Directions

Preheat oven to 425°F.
Slice peppers in half.
Add pepper halves to a casserole dish.
Layer in crushed tomatoes, cheeses, & pepperoni evenly to the 4 pepper halves.
Top with seasonings.
Optional: Add a few olive slices – track them if you do!
Bake for 25 minutes, & enjoy!
No pepperoni? Use turkey or the vegetarian swap.

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Omnivore Vegetarian Dairy-Free

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saturday, sunday

Day Total Calories

1531

(1531 calories remainingover target)

Day Total Macros

84g

Carbs

131g

Protein

74g

Fat

Fiber

24g

Added Sugar

breakfast @ 8:00 am

Edit Meal

Hand holding a white plate with a French toast sandwich and raspberries.

French Toast Sammie & Berries

Starch

Fruit

381 calories (381 calories per serving)

34g

Carbs

32g

Protein

13g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

2 oz Deli slices, turkey – 60 calories

3 slice Deli slices, Tofurky – 60 calories

1 Bread, thick, slice – 110 calories

1 Bread, sourdough, slice – 160 calories

2 Egg, large – 144 calories

¼ tsp Vanilla – 0 calories

⅓ Tbsp Milk, 2% (Tbsp) – 3 calories

⅓ Tbsp Almond milk (unsweetened), 1 Tbsp – 2 calories

¼ tsp Cinnamon – 0 calories

1 cup Raspberries, fresh – 64 calories

Directions

Combine one egg, vanilla, milk, and cinnamon in a bowl.
Whisk with a fork until smooth.
Spray a pan with an oil spray and put on medium heat.
Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
Cook ~3 minutes each side, until mixture has been soaked up.
While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
Add turkey. Fold bread over & make a sandwich if you like.
Serve berries on the side.
Note: 1/3 Tbsp = 1 tsp.

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Omnivore Vegetarian Dairy-Free No Sugar Added

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lunch @ 12:30 pm

Edit Meal

White plate of lettuce wraps filled with sesame chicken and avocado.

Buffalo Chicken Lettuce Wraps

334 calories (334 calories per serving)

Carbs

41g

Protein

13g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

½ Avocado, small – 117 calories

2 Lettuce leaves for lettuce wraps – 4 calories

1 tsp Sesame seeds (tsp) – 13 calories

2 tsp Buffalo sauce – 10 calories

¼ tsp Salt – 0 calories

Directions

Spray a pan with an oil spray. Slice chicken into thin strips.
Cook chicken for ~8 minutes on low heat, until cooked through.
Remove chicken from heat. Mix with buffalo sauce.
Slice avocado.
Add all ingredients to lettuce wraps.
No chicken? Use fish or the vegetarian option. Don’t like buffalo sauce? Use a low calorie vinaigrette.

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Omnivore Vegetarian

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snack

Edit Meal

A bowl of baked cheese crackers beside a whole orange.

2 Servings Baked Cheese Crackers & 1 Orange

Fruit

402 calories (402 calories per serving)

17g

Carbs

31g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 oz Baked cheese bites – 340 calories

3 Egg, hard-boiled – 180 calories

1 Orange, medium – 62 calories

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Swapped to Omnivore. Change to:

Omnivore Dairy-Free

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dinner @ 7:30 pm

Edit Meal

A cast iron skillet of eggplant parmesan with cheese.

Eggplant Parm Skillet

415 calories (415 calories per serving)

24g

Carbs

27g

Protein

27g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1½ cups Eggplant slices – 53 calories

½ cup Cheese, parmesan, shredded (cups) – 167 calories

¾ cup Cheese, shredded, dairy-free – 300 calories

4 Tbsp Cheese, parmesan, grated (Tbsp) – 68 calories

½ cup Tomatoes, canned, crushed – 25 calories

1 Tbsp Butter (Tbsp) – 103 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

Directions

This recipe works best when making 2 or 3 servings at once.
Preheat oven to 425°F.
Cut eggplant into small cubes.
Add butter to an oven-safe pan and melt on low heat.
Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through.
Mix in tomatoes and seasonings.
Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes.

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Omnivore Dairy-Free Higher Protein

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Add Day

breakfast

lunch

snack

dinner

monday

Calories

1579

86g

Carbs

148g

Protein

73g

Fat

Fiber

16g

Added Sugar

2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Egg, large – 144 calories

2 Cheese, string cheese, cheddar, full fat/regular – 160 calories

3 Tbsp Nuts (Tbsp) – 141 calories

Directions

Place eggs in a saucepan and cover with cold water.
Bring to a boil, then reduce to a gentle boil and cook for 9–10 minutes.
Transfer eggs to an ice bath and let cool for a few minutes.
Peel and enjoy, or store peeled or unpeeled in the fridge.

View

Chickpea Greek Salad with Chicken

Starch

518 calories (518 calories per serving)

45g

Carbs

48g

Protein

15g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 cup Tomatoes, grape – 32 calories

1 Cucumber, small – 32 calories

¼ Onion, red – 11 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Spray pan with an oil spray.
Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
Chop cucumber, tomatoes, and onion.
Combine all ingredients into a salad.

View

Yogurt with Strawberries & 1/8 Cup Nuts

Fruit

320 calories (320 calories per serving)

25g

Carbs

29g

Protein

14g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 200 calories

2 Tbsp Nuts – 100 calories

1 cup Strawberries, fresh – 50 calories

Directions

Add nuts and berries (sliced) to yogurt.
Feel free to swap out these nuts for any nut or seed you prefer.

View

Zucchini Bowl Lasagna

437 calories (437 calories per serving)

14g

Carbs

45g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Lentils, cooked – 173 calories

¼ cup Canned, diced tomatoes – 14 calories

¼ cup Ricotta cheese, part-skim – 108 calories

¼ cup Ricotta cheese, dairy-free – 108 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Red pepper flakes – 0 calories

Directions

Chop zucchini into small pieces.
Spray a pan with an oil spray. Stir fry ground beef & zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid (important!).
Mix in drained tomatoes, ricotta, & seasonings. Let all contents heat through.
Top with mozzarella.
Cover pan with a lid to let the cheese melt.
Enjoy!

View

tuesday

Calories

1579

86g

Carbs

148g

Protein

73g

Fat

Fiber

16g

Added Sugar

2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Egg, large – 144 calories

2 Cheese, string cheese, cheddar, full fat/regular – 160 calories

3 Tbsp Nuts (Tbsp) – 141 calories

Directions

Place eggs in a saucepan and cover with cold water.
Bring to a boil, then reduce to a gentle boil and cook for 9–10 minutes.
Transfer eggs to an ice bath and let cool for a few minutes.
Peel and enjoy, or store peeled or unpeeled in the fridge.

View

Chickpea Greek Salad with Chicken

Starch

518 calories (518 calories per serving)

45g

Carbs

48g

Protein

15g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 cup Tomatoes, grape – 32 calories

1 Cucumber, small – 32 calories

¼ Onion, red – 11 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Spray pan with an oil spray.
Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
Chop cucumber, tomatoes, and onion.
Combine all ingredients into a salad.

View

Yogurt with Strawberries & 1/8 Cup Nuts

Fruit

320 calories (320 calories per serving)

25g

Carbs

29g

Protein

14g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 200 calories

2 Tbsp Nuts – 100 calories

1 cup Strawberries, fresh – 50 calories

Directions

Add nuts and berries (sliced) to yogurt.
Feel free to swap out these nuts for any nut or seed you prefer.

View

Zucchini Bowl Lasagna

437 calories (437 calories per serving)

14g

Carbs

45g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Lentils, cooked – 173 calories

¼ cup Canned, diced tomatoes – 14 calories

¼ cup Ricotta cheese, part-skim – 108 calories

¼ cup Ricotta cheese, dairy-free – 108 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Red pepper flakes – 0 calories

Directions

Chop zucchini into small pieces.
Spray a pan with an oil spray. Stir fry ground beef & zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid (important!).
Mix in drained tomatoes, ricotta, & seasonings. Let all contents heat through.
Top with mozzarella.
Cover pan with a lid to let the cheese melt.
Enjoy!

View

wednesday

Calories

1579

86g

Carbs

148g

Protein

73g

Fat

Fiber

16g

Added Sugar

2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Egg, large – 144 calories

2 Cheese, string cheese, cheddar, full fat/regular – 160 calories

3 Tbsp Nuts (Tbsp) – 141 calories

Directions

Place eggs in a saucepan and cover with cold water.
Bring to a boil, then reduce to a gentle boil and cook for 9–10 minutes.
Transfer eggs to an ice bath and let cool for a few minutes.
Peel and enjoy, or store peeled or unpeeled in the fridge.

View

Chickpea Greek Salad with Chicken

Starch

518 calories (518 calories per serving)

45g

Carbs

48g

Protein

15g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, garbanzo beans (chickpeas), cooked – 268 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

1 cup Tomatoes, grape – 32 calories

1 Cucumber, small – 32 calories

¼ Onion, red – 11 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

Directions

Spray pan with an oil spray.
Cube chicken. Cook for ~10 minutes on low heat, until cooked through.
Chop cucumber, tomatoes, and onion.
Combine all ingredients into a salad.

View

Yogurt with Strawberries & 1/8 Cup Nuts

Fruit

320 calories (320 calories per serving)

25g

Carbs

29g

Protein

14g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 200 calories

2 Tbsp Nuts – 100 calories

1 cup Strawberries, fresh – 50 calories

Directions

Add nuts and berries (sliced) to yogurt.
Feel free to swap out these nuts for any nut or seed you prefer.

View

Zucchini Bowl Lasagna

437 calories (437 calories per serving)

14g

Carbs

45g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Zucchini, medium – 33 calories

4 oz Ground beef, 93% lean, raw – 170 calories

¾ cup Lentils, cooked – 173 calories

¼ cup Canned, diced tomatoes – 14 calories

¼ cup Ricotta cheese, part-skim – 108 calories

¼ cup Ricotta cheese, dairy-free – 108 calories

⅓ cup Cheese, shredded, mozzarella – 112 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Red pepper flakes – 0 calories

Directions

Chop zucchini into small pieces.
Spray a pan with an oil spray. Stir fry ground beef & zucchini ~10 minutes on medium heat, or until cooked through. Drain away any excess liquid (important!).
Mix in drained tomatoes, ricotta, & seasonings. Let all contents heat through.
Top with mozzarella.
Cover pan with a lid to let the cheese melt.
Enjoy!

View

thursday

Calories

1503

154g

Carbs

109g

Protein

59g

Fat

Fiber

29g

Added Sugar

11g

Bagel with Cream Cheese & Smoked Salmon

Starch

348 calories (348 calories per serving)

38g

Carbs

30g

Protein

10g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

½ Cucumber, small – 16 calories

½ Tomato, medium – 11 calories

½ Bagel, regular, whole wheat – 155 calories

½ Bagel, no sugar added – 55 calories

4 oz Smoked salmon – 133 calories

1 Tbsp Cream cheese, whipped (Tbsp) – 33 calories

1 Tbsp Cream cheese, dairy-free (Tbsp) – 35 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Toast bagel.
Top bagel with cream cheese, smoked salmon, and seasoning.
Slice veggies and have on the side.
Gluten-free? Use a gluten-free bagel or bread.

View

Harvest Bowl with Tuna, Sweet Potato, & Apple

Starch

Fruit

459 calories (459 calories per serving)

61g

Carbs

36g

Protein

11g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

½ Apple, medium – 48 calories

2 Tbsp Cranberries, dried, sweetened (cups) – 49 calories

½ Tbsp Cranberries, dried, unsweetened (Tbsp) – 4 calories

2 Tbsp Pecans (cups) – 94 calories

3 cups Mixed greens – 30 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Lentils, cooked – 115 calories

1 Potato, sweet, medium, 5 inches – 112 calories

2 Tbsp Red wine vinegar (Tbsp) – 6 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Poke holes in potato with fork on its top & bottom. Microwave for 4 minutes on its top & bottom.
Dice apple & chop up sweet potato.
Combine all ingredients in a large bowl.
Top with red wine vinegar & seasonings.
No nuts? Use seeds.

View

1 Cup Baby Carrots & Guac

145 calories (145 calories per serving)

17g

Carbs

Protein

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 cup Carrots, baby – 45 calories

¼ cup Guacamole – 100 calories

Directions

Dip carrots in guac.
Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!

View

Pizza Stuffed Peppers

551 calories (551 calories per serving)

38g

Carbs

41g

Protein

30g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Bell pepper, orange, large – 100 calories

½ cup Tomatoes, canned, crushed – 25 calories

¼ oz Pepperoni – 35 calories

1 oz Soy pepperoni (Tofurky plant-based pepp’roni) – 70 calories

4 oz Cheese, sliced, mozzarella, full fat/regular – 280 calories

4 oz Cheese, sliced, dairy-free – 280 calories

⅓ cup Cheese, parmesan, shredded (cups) – 111 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

¼ tsp Garlic salt – 0 calories

Directions

Preheat oven to 425°F.
Slice peppers in half.
Add pepper halves to a casserole dish.
Layer in crushed tomatoes, cheeses, & pepperoni evenly to the 4 pepper halves.
Top with seasonings.
Optional: Add a few olive slices – track them if you do!
Bake for 25 minutes, & enjoy!
No pepperoni? Use turkey or the vegetarian swap.

View

friday

Calories

1503

154g

Carbs

109g

Protein

59g

Fat

Fiber

29g

Added Sugar

11g

Bagel with Cream Cheese & Smoked Salmon

Starch

348 calories (348 calories per serving)

38g

Carbs

30g

Protein

10g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

½ Cucumber, small – 16 calories

½ Tomato, medium – 11 calories

½ Bagel, regular, whole wheat – 155 calories

½ Bagel, no sugar added – 55 calories

4 oz Smoked salmon – 133 calories

1 Tbsp Cream cheese, whipped (Tbsp) – 33 calories

1 Tbsp Cream cheese, dairy-free (Tbsp) – 35 calories

¼ tsp Everything Bagel Seasoning – 0 calories

Directions

Toast bagel.
Top bagel with cream cheese, smoked salmon, and seasoning.
Slice veggies and have on the side.
Gluten-free? Use a gluten-free bagel or bread.

View

Harvest Bowl with Tuna, Sweet Potato, & Apple

Starch

Fruit

459 calories (459 calories per serving)

61g

Carbs

36g

Protein

11g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

½ Apple, medium – 48 calories

2 Tbsp Cranberries, dried, sweetened (cups) – 49 calories

½ Tbsp Cranberries, dried, unsweetened (Tbsp) – 4 calories

2 Tbsp Pecans (cups) – 94 calories

3 cups Mixed greens – 30 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Lentils, cooked – 115 calories

1 Potato, sweet, medium, 5 inches – 112 calories

2 Tbsp Red wine vinegar (Tbsp) – 6 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Poke holes in potato with fork on its top & bottom. Microwave for 4 minutes on its top & bottom.
Dice apple & chop up sweet potato.
Combine all ingredients in a large bowl.
Top with red wine vinegar & seasonings.
No nuts? Use seeds.

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1 Cup Baby Carrots & Guac

145 calories (145 calories per serving)

17g

Carbs

Protein

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 cup Carrots, baby – 45 calories

¼ cup Guacamole – 100 calories

Directions

Dip carrots in guac.
Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!

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Pizza Stuffed Peppers

551 calories (551 calories per serving)

38g

Carbs

41g

Protein

30g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 Bell pepper, orange, large – 100 calories

½ cup Tomatoes, canned, crushed – 25 calories

¼ oz Pepperoni – 35 calories

1 oz Soy pepperoni (Tofurky plant-based pepp’roni) – 70 calories

4 oz Cheese, sliced, mozzarella, full fat/regular – 280 calories

4 oz Cheese, sliced, dairy-free – 280 calories

⅓ cup Cheese, parmesan, shredded (cups) – 111 calories

⅓ cup Cheese, shredded, dairy-free – 120 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

¼ tsp Garlic salt – 0 calories

Directions

Preheat oven to 425°F.
Slice peppers in half.
Add pepper halves to a casserole dish.
Layer in crushed tomatoes, cheeses, & pepperoni evenly to the 4 pepper halves.
Top with seasonings.
Optional: Add a few olive slices – track them if you do!
Bake for 25 minutes, & enjoy!
No pepperoni? Use turkey or the vegetarian swap.

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saturday

Calories

1531

84g

Carbs

131g

Protein

74g

Fat

Fiber

24g

Added Sugar

French Toast Sammie & Berries

Starch

Fruit

381 calories (381 calories per serving)

34g

Carbs

32g

Protein

13g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

2 oz Deli slices, turkey – 60 calories

3 slice Deli slices, Tofurky – 60 calories

1 Bread, thick, slice – 110 calories

1 Bread, sourdough, slice – 160 calories

2 Egg, large – 144 calories

¼ tsp Vanilla – 0 calories

⅓ Tbsp Milk, 2% (Tbsp) – 3 calories

⅓ Tbsp Almond milk (unsweetened), 1 Tbsp – 2 calories

¼ tsp Cinnamon – 0 calories

1 cup Raspberries, fresh – 64 calories

Directions

Combine one egg, vanilla, milk, and cinnamon in a bowl.
Whisk with a fork until smooth.
Spray a pan with an oil spray and put on medium heat.
Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
Cook ~3 minutes each side, until mixture has been soaked up.
While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
Add turkey. Fold bread over & make a sandwich if you like.
Serve berries on the side.
Note: 1/3 Tbsp = 1 tsp.

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Buffalo Chicken Lettuce Wraps

334 calories (334 calories per serving)

Carbs

41g

Protein

13g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

½ Avocado, small – 117 calories

2 Lettuce leaves for lettuce wraps – 4 calories

1 tsp Sesame seeds (tsp) – 13 calories

2 tsp Buffalo sauce – 10 calories

¼ tsp Salt – 0 calories

Directions

Spray a pan with an oil spray. Slice chicken into thin strips.
Cook chicken for ~8 minutes on low heat, until cooked through.
Remove chicken from heat. Mix with buffalo sauce.
Slice avocado.
Add all ingredients to lettuce wraps.
No chicken? Use fish or the vegetarian option. Don’t like buffalo sauce? Use a low calorie vinaigrette.

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2 Servings Baked Cheese Crackers & 1 Orange

Fruit

402 calories (402 calories per serving)

17g

Carbs

31g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 oz Baked cheese bites – 340 calories

3 Egg, hard-boiled – 180 calories

1 Orange, medium – 62 calories

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Eggplant Parm Skillet

415 calories (415 calories per serving)

24g

Carbs

27g

Protein

27g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1½ cups Eggplant slices – 53 calories

½ cup Cheese, parmesan, shredded (cups) – 167 calories

¾ cup Cheese, shredded, dairy-free – 300 calories

4 Tbsp Cheese, parmesan, grated (Tbsp) – 68 calories

½ cup Tomatoes, canned, crushed – 25 calories

1 Tbsp Butter (Tbsp) – 103 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

Directions

This recipe works best when making 2 or 3 servings at once.
Preheat oven to 425°F.
Cut eggplant into small cubes.
Add butter to an oven-safe pan and melt on low heat.
Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through.
Mix in tomatoes and seasonings.
Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes.

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sunday

Calories

1531

84g

Carbs

131g

Protein

74g

Fat

Fiber

24g

Added Sugar

French Toast Sammie & Berries

Starch

Fruit

381 calories (381 calories per serving)

34g

Carbs

32g

Protein

13g

Fat

Fiber

10g

Added Sugar

View meal Details

Ingredients

2 oz Deli slices, turkey – 60 calories

3 slice Deli slices, Tofurky – 60 calories

1 Bread, thick, slice – 110 calories

1 Bread, sourdough, slice – 160 calories

2 Egg, large – 144 calories

¼ tsp Vanilla – 0 calories

⅓ Tbsp Milk, 2% (Tbsp) – 3 calories

⅓ Tbsp Almond milk (unsweetened), 1 Tbsp – 2 calories

¼ tsp Cinnamon – 0 calories

1 cup Raspberries, fresh – 64 calories

Directions

Combine one egg, vanilla, milk, and cinnamon in a bowl.
Whisk with a fork until smooth.
Spray a pan with an oil spray and put on medium heat.
Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.
Cook ~3 minutes each side, until mixture has been soaked up.
While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.
Add turkey. Fold bread over & make a sandwich if you like.
Serve berries on the side.
Note: 1/3 Tbsp = 1 tsp.

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Buffalo Chicken Lettuce Wraps

334 calories (334 calories per serving)

Carbs

41g

Protein

13g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

8 oz Tofu, extra firm – 190 calories

½ Avocado, small – 117 calories

2 Lettuce leaves for lettuce wraps – 4 calories

1 tsp Sesame seeds (tsp) – 13 calories

2 tsp Buffalo sauce – 10 calories

¼ tsp Salt – 0 calories

Directions

Spray a pan with an oil spray. Slice chicken into thin strips.
Cook chicken for ~8 minutes on low heat, until cooked through.
Remove chicken from heat. Mix with buffalo sauce.
Slice avocado.
Add all ingredients to lettuce wraps.
No chicken? Use fish or the vegetarian option. Don’t like buffalo sauce? Use a low calorie vinaigrette.

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2 Servings Baked Cheese Crackers & 1 Orange

Fruit

402 calories (402 calories per serving)

17g

Carbs

31g

Protein

22g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

2 oz Baked cheese bites – 340 calories

3 Egg, hard-boiled – 180 calories

1 Orange, medium – 62 calories

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Eggplant Parm Skillet

415 calories (415 calories per serving)

24g

Carbs

27g

Protein

27g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1½ cups Eggplant slices – 53 calories

½ cup Cheese, parmesan, shredded (cups) – 167 calories

¾ cup Cheese, shredded, dairy-free – 300 calories

4 Tbsp Cheese, parmesan, grated (Tbsp) – 68 calories

½ cup Tomatoes, canned, crushed – 25 calories

1 Tbsp Butter (Tbsp) – 103 calories

1 Tbsp Olive oil (Tbsp) – 119 calories

¼ tsp Salt – 0 calories

¼ tsp Basil, dried – 0 calories

¼ tsp Oregano – 0 calories

Directions

This recipe works best when making 2 or 3 servings at once.
Preheat oven to 425°F.
Cut eggplant into small cubes.
Add butter to an oven-safe pan and melt on low heat.
Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through.
Mix in tomatoes and seasonings.
Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes.

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