1-Week Meal Plan Example
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
75g
Carbs
116g
Protein
78g
Fat
Fiber
25g
Added Sugar
4g
breakfast @ 8:00 am
Edit Meal
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular - 160 calories
Directions
- Hard boil eggs
lunch @ 12:30 pm
Edit Meal
Ingredients
4 oz Deli slices, turkey - 120 calories
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
snack
Edit Meal
Whole Grain Crackers & 2 Tbsp Nut Butter
25g
Carbs
10g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Note: Try to choose a whole grain cracker. AkMak or Triscuits are good options available at most stores.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free crackers.
dinner @ 7:30 pm
Edit Meal
Ingredients
5 oz Ground beef, 93% lean, raw - 213 calories
1 cup Beans & legumes, black beans, cooked - 228 calories
2 cups Broccoli, frozen - 62 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
thursday, friday
Day Total Calories
Day Total Macros
141g
Carbs
92g
Protein
71g
Fat
Fiber
43g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Whole Milk Plain Yogurt with Frozen Berries
22g
Carbs
16g
Protein
8g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, whole milk, single-serving container - 140 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
Directions
- Add berries to yogurt & mix
- Fresh berries are also fine
- No dairy? Use a dairy-free yogurt.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
snack
Edit Meal
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
¼ cup Nuts - 200 calories
1 Round Wax-Covered Cheese (e.g. Baby Bell) - 70 calories
Directions
- Slice cucumbers, arrange all foods in a box
- String cheese can be an easy substitute if you can’t find wax round cheese
- No nuts? Use seeds
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Tomatoes, canned, crushed - 50 calories
1 Sausage, chicken - 140 calories
1 Sausage, vegetarian - 210 calories
1½ cups Cauliflower rice, raw (already riced) - 57 calories
¼ Bell pepper, yellow, large - 13 calories
¼ Onion, yellow - 14 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken sausage for vegetarian sausage and follow the package instructions.
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
saturday, sunday
Day Total Calories
Day Total Macros
119g
Carbs
91g
Protein
71g
Fat
Fiber
26g
Added Sugar
18g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Bread, thin, whole wheat, slice - 140 calories
4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories
4 oz Smoked salmon - 133 calories
Directions
- Toast bread
- Top with cream cheese and smoked salmon
- No dairy? Use sliced avocado
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Avocado, small - 233 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ Onion, red - 11 calories
1 tsp Olive oil (tsp) - 40 calories
1 tsp Pesto (tsp) - 27 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
- Dice red onion.
- Mix oil, pesto, chickpeas, red onion & seasonings to make the chickpeas salad.
- Slice avocado in half, remove the pit, and fill with the chickpea salad.
- If making this recipe before eating it: pour lemon juice over avocados to keep from browning.
- No dairy? Use a dairy-free pesto, available at most stores, or just use more oil.
snack
Edit Meal
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
dinner @ 7:30 pm
Edit Meal
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
3 Tbsp Peanut sauce - 120 calories
⅛ cup Peanuts (cups) - 96 calories
1 tsp Sesame seeds (tsp) - 13 calories
2 Lettuce leaves for lettuce wraps - 4 calories
1 Cucumber, small - 32 calories
Directions
Swap chicken for tofu in Step 1.
Press and cube the tofu, then cook on medium heat for 10 minutes until golden, stirring frequently.
Mix with peanuts, sesame seeds, and peanut sauce before adding to lettuce leaves.
- Spray pan with an oil spray. Slice chicken into small pieces.
- Cook chicken for ~10 minutes, on medium heat, stirring frequently, until cooked through.
- Remove chicken from heat, mix with peanuts, sesame seeds, and 2 Tbsp peanut sauce.
- Add to lettuce leaves.
- Slice cucumber and dip into 1 Tbsp peanut sauce on the side.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/
breakfast
lunch
snack
dinner
monday
Calories
1446
75g
Carbs
116g
Protein
79g
Fat
Fiber
25g
Added Sugar
4g
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular - 160 calories
Directions
- Hard boil eggs
Ingredients
4 oz Deli slices, turkey - 120 calories
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Whole Grain Crackers & 2 Tbsp Nut Butter
25g
Carbs
10g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Note: Try to choose a whole grain cracker. AkMak or Triscuits are good options available at most stores.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free crackers.
Ingredients
5 oz Ground beef, 93% lean, raw - 213 calories
1 cup Beans & legumes, black beans, cooked - 228 calories
2 cups Broccoli, frozen - 62 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
tuesday
Calories
1446
75g
Carbs
116g
Protein
79g
Fat
Fiber
25g
Added Sugar
4g
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular - 160 calories
Directions
- Hard boil eggs
Ingredients
4 oz Deli slices, turkey - 120 calories
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Whole Grain Crackers & 2 Tbsp Nut Butter
25g
Carbs
10g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Note: Try to choose a whole grain cracker. AkMak or Triscuits are good options available at most stores.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free crackers.
Ingredients
5 oz Ground beef, 93% lean, raw - 213 calories
1 cup Beans & legumes, black beans, cooked - 228 calories
2 cups Broccoli, frozen - 62 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
wednesday
Calories
1446
75g
Carbs
116g
Protein
79g
Fat
Fiber
25g
Added Sugar
4g
2 Hard Boiled Egg And 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular - 160 calories
Directions
- Hard boil eggs
Ingredients
4 oz Deli slices, turkey - 120 calories
8¾ slice Deli slices, Tofurky - 175 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories
Directions
Use Tofurkey slices instead of turkey (or, if preferred, make a bean salad with cheese and apple).
- Slice apple and cheese into strips.
- Make turkey wraps as shown in the picture – use toothpicks if necessary. Have any extra apple slices on the side.
- Slice bell pepper and have on the side with nuts.
- No nuts? Use seeds. Roasted & salted nuts/ seeds are fine.
- No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Whole Grain Crackers & 2 Tbsp Nut Butter
25g
Carbs
10g
Protein
18g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Note: Try to choose a whole grain cracker. AkMak or Triscuits are good options available at most stores.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free crackers.
Ingredients
5 oz Ground beef, 93% lean, raw - 213 calories
1 cup Beans & legumes, black beans, cooked - 228 calories
2 cups Broccoli, frozen - 62 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
2 Tbsp Soy Ginger sauce - 30 calories
2 Tbsp Soy sauce (Tbsp) - 20 calories
1 tsp Garlic, minced (tsp) - 0 calories
Directions
Swap ground beef for black beans.
- Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.
- Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
- Add in sauce.
- Top with sesame seeds when ready to eat.
- Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or the vegetarian option. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
thursday
Calories
1498
142g
Carbs
93g
Protein
71g
Fat
Fiber
44g
Added Sugar
1g
Whole Milk Plain Yogurt with Frozen Berries
22g
Carbs
16g
Protein
8g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, whole milk, single-serving container - 140 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
Directions
- Add berries to yogurt & mix
- Fresh berries are also fine
- No dairy? Use a dairy-free yogurt.
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
¼ cup Nuts - 200 calories
1 Round Wax-Covered Cheese (e.g. Baby Bell) - 70 calories
Directions
- Slice cucumbers, arrange all foods in a box
- String cheese can be an easy substitute if you can’t find wax round cheese
- No nuts? Use seeds
Ingredients
1 cup Tomatoes, canned, crushed - 50 calories
1 Sausage, chicken - 140 calories
1 Sausage, vegetarian - 210 calories
1½ cups Cauliflower rice, raw (already riced) - 57 calories
¼ Bell pepper, yellow, large - 13 calories
¼ Onion, yellow - 14 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken sausage for vegetarian sausage and follow the package instructions.
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
friday
Calories
1498
142g
Carbs
93g
Protein
71g
Fat
Fiber
44g
Added Sugar
1g
Whole Milk Plain Yogurt with Frozen Berries
22g
Carbs
16g
Protein
8g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, whole milk, single-serving container - 140 calories
1 cup Raspberries, frozen, not sweetened - 80 calories
Directions
- Add berries to yogurt & mix
- Fresh berries are also fine
- No dairy? Use a dairy-free yogurt.
Ingredients
2 cups Mixed greens - 20 calories
3 Carrots, whole, large - 75 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Avocado, small - 117 calories
½ cup Quinoa, cooked - 111 calories
1 tsp Avocado oil (tsp) - 41 calories
1 Tbsp Balsamic vinegar - 14 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Add oil to a pan, cook chicken thigh ~4 minutes on each side or until cooked through
- Dice carrots, chicken, and avocado
- Add mixed greens, carrots, chicken, avocado, and (cooled) quinoa to a bowl and top with balsamic vinegar and seasonings
- Enjoy!
- No chicken? Use white beans.
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
¼ cup Nuts - 200 calories
1 Round Wax-Covered Cheese (e.g. Baby Bell) - 70 calories
Directions
- Slice cucumbers, arrange all foods in a box
- String cheese can be an easy substitute if you can’t find wax round cheese
- No nuts? Use seeds
Ingredients
1 cup Tomatoes, canned, crushed - 50 calories
1 Sausage, chicken - 140 calories
1 Sausage, vegetarian - 210 calories
1½ cups Cauliflower rice, raw (already riced) - 57 calories
¼ Bell pepper, yellow, large - 13 calories
¼ Onion, yellow - 14 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Paprika - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
Swap chicken sausage for vegetarian sausage and follow the package instructions.
- Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.
- Add oil to a pot.
- Stir fry diced onion for ~3 minutes on medium-low heat.
- Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.
- Add the cauli rice and stir fry for another 3-5 minutes until you see the cauli rice browning.
- Reduce heat to low. Add in tomatoes and seasonings.
- Let simmer for a minimum of 4-5 minutes.
- Note: I personally like these sausage brands, but choose whatever brand you have access to! Trader Joe’s, Fra’Mani, Teton, Open Nature, and Aidells.
saturday
Calories
1475
120g
Carbs
91g
Protein
72g
Fat
Fiber
27g
Added Sugar
18g
Ingredients
2 Bread, thin, whole wheat, slice - 140 calories
4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories
4 oz Smoked salmon - 133 calories
Directions
- Toast bread
- Top with cream cheese and smoked salmon
- No dairy? Use sliced avocado
Ingredients
1 Avocado, small - 233 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ Onion, red - 11 calories
1 tsp Olive oil (tsp) - 40 calories
1 tsp Pesto (tsp) - 27 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
- Dice red onion.
- Mix oil, pesto, chickpeas, red onion & seasonings to make the chickpeas salad.
- Slice avocado in half, remove the pit, and fill with the chickpea salad.
- If making this recipe before eating it: pour lemon juice over avocados to keep from browning.
- No dairy? Use a dairy-free pesto, available at most stores, or just use more oil.
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
3 Tbsp Peanut sauce - 120 calories
⅛ cup Peanuts (cups) - 96 calories
1 tsp Sesame seeds (tsp) - 13 calories
2 Lettuce leaves for lettuce wraps - 4 calories
1 Cucumber, small - 32 calories
Directions
Swap chicken for tofu in Step 1.
Press and cube the tofu, then cook on medium heat for 10 minutes until golden, stirring frequently.
Mix with peanuts, sesame seeds, and peanut sauce before adding to lettuce leaves.
- Spray pan with an oil spray. Slice chicken into small pieces.
- Cook chicken for ~10 minutes, on medium heat, stirring frequently, until cooked through.
- Remove chicken from heat, mix with peanuts, sesame seeds, and 2 Tbsp peanut sauce.
- Add to lettuce leaves.
- Slice cucumber and dip into 1 Tbsp peanut sauce on the side.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/
sunday
Calories
1475
120g
Carbs
91g
Protein
72g
Fat
Fiber
27g
Added Sugar
18g
Ingredients
2 Bread, thin, whole wheat, slice - 140 calories
4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories
4 oz Smoked salmon - 133 calories
Directions
- Toast bread
- Top with cream cheese and smoked salmon
- No dairy? Use sliced avocado
Ingredients
1 Avocado, small - 233 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 134 calories
¼ Onion, red - 11 calories
1 tsp Olive oil (tsp) - 40 calories
1 tsp Pesto (tsp) - 27 calories
⅛ tsp Red pepper flakes - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
- Dice red onion.
- Mix oil, pesto, chickpeas, red onion & seasonings to make the chickpeas salad.
- Slice avocado in half, remove the pit, and fill with the chickpea salad.
- If making this recipe before eating it: pour lemon juice over avocados to keep from browning.
- No dairy? Use a dairy-free pesto, available at most stores, or just use more oil.
1 Cup Strawberries & 2 Tbsp Melted Chocolate Chips
25g
Carbs
3g
Protein
6g
Fat
Fiber
5g
Added Sugar
10g
Ingredients
2 Tbsp Chocolate chips, semisweet, Tbsp - 120 calories
1 cup Strawberries, fresh - 50 calories
Directions
- Melt chocolate chips on the stove top or in the microwave. If you don’t have time to melt, just eat chocolate chips on the side!
- Slice strawberries
- Dip.
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
3 Tbsp Peanut sauce - 120 calories
⅛ cup Peanuts (cups) - 96 calories
1 tsp Sesame seeds (tsp) - 13 calories
2 Lettuce leaves for lettuce wraps - 4 calories
1 Cucumber, small - 32 calories
Directions
Swap chicken for tofu in Step 1.
Press and cube the tofu, then cook on medium heat for 10 minutes until golden, stirring frequently.
Mix with peanuts, sesame seeds, and peanut sauce before adding to lettuce leaves.
- Spray pan with an oil spray. Slice chicken into small pieces.
- Cook chicken for ~10 minutes, on medium heat, stirring frequently, until cooked through.
- Remove chicken from heat, mix with peanuts, sesame seeds, and 2 Tbsp peanut sauce.
- Add to lettuce leaves.
- Slice cucumber and dip into 1 Tbsp peanut sauce on the side.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/
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.