Bare Essentials Grocery Meal Ideas
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
91g
Carbs
133g
Protein
60g
Fat
Fiber
33g
Added Sugar
4g
breakfast @ 8:00 am
Edit Meal
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
1 cup Raspberries, frozen, not sweetened
– 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before & refrigerate (no need to let them melt first) in a mason jar.
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ Avocado, small
– 117 calories
½ cup Carrots, shredded or julienned
– 23 calories
½ Cucumber, medium
– 21 calories
1 cup Cabbage, shredded
– 16 calories
½ cup Quinoa, cooked
– 111 calories
1 Seaweed snacks, single serving pack
– 30 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.
- Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.
- Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.
snack
Edit Meal
Sauerkraut Turkey Wraps with 1/2 Avocado
9g
Carbs
30g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
2 Tbsp Sauerkraut
– 5 calories
½ Avocado, medium
– 161 calories
Directions
- Slice avocado.
- Layer turkey with sauerkraut and avocado slices.
- Roll to make a “wrap.”
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
dinner @ 7:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
thursday, friday
Day Total Calories
Day Total Macros
107g
Carbs
93g
Protein
80g
Fat
Fiber
23g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Egg, large
– 72 calories
1 Bread, sourdough, slice
– 160 calories
2 Tbsp Guacamole
– 53 calories
1 tsp Coconut oil (tsp)
– 43 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Melt butter in a pan.
- Fry egg to desired consistency.
- Toast slice of bread.
- Top bread with guac, egg, and seasonings. Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
1 Apple, small
– 77 calories
2 Tbsp Nuts
– 100 calories
2 Tbsp Tzatziki sauce
– 35 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
Directions
- Slice cheese in half; roll half with 1 Tbsp tzatziki sauce into 2 oz deli turkey (so make 2 wraps. total).
- Slice cucumber.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
snack
Edit Meal
Apple “Cookies” with Peanut Butter
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp)
– 282 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Slice apple as depicted in picture.
- Spread peanut butter on each slice.
- Top with cinnamon.
- No nuts? Use a seed butter e.g. sunflower seed butter
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Leafy greens, lettuce, raw
– 10 calories
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
¾ Avocado, small
– 175 calories
1 oz Pickles, chip-cut
– 0 calories
½ cup Tomatoes, grape
– 16 calories
2 Tbsp Onion, red, diced
– 4 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Dice onion and avocado, halve tomatoes. Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using ranch dressing here, but you can use 1000 Island, or whatever else you like.
saturday, sunday
Day Total Calories
Day Total Macros
97g
Carbs
140g
Protein
92g
Fat
Fiber
21g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Oatmeal with Peanut Butter & Banana
57g
Carbs
10g
Protein
11g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, & cinnamon.
- Feel free to swap out any nut/seed butter you prefer
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, White, cooked
– 110 calories
1 Cucumber, medium
– 42 calories
½ cup Celery stalks, chopped in half
– 8 calories
2 Tbsp Onion, red, diced
– 4 calories
½ Avocado, small
– 117 calories
1 oz Pickles, chip-cut
– 0 calories
½ Lemon, whole
– 11 calories
1 Tbsp Furikake seasoning (seaweed seasoning)
– 25 calories
Directions
- Dice onion, cucumber, celery, avocado, and pickles.
- Mix all ingredients together.
- Top with lemon juice and seasoning.
- Enjoy!
- No Furikake seasoning? Use salt & pepper.
snack
Edit Meal
2 Hard Boiled Egg & 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 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.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, kidney beans, cooked
– 224 calories
2 cups Broccoli, frozen
– 62 calories
6 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 144 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
¼ tsp Garlic powder
– 0 calories
Directions
- Note: This recipe works best when making multiple servings at once.
- Preheat oven to 375°F.
- Spray a pan with an oil spray, stir fry broccoli & ground beef until foods have cooked through.
- Add those contents to an oven-safe pan.
- Add in Alfredo and seasonings, add salt to taste, and mix everything so it’s combined.
- Top with cheese.
- Bake for 15 minutes.
breakfast
lunch
snack
dinner
monday
Calories
1451
92g
Carbs
134g
Protein
60g
Fat
Fiber
35g
Added Sugar
4g
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
1 cup Raspberries, frozen, not sweetened
– 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before & refrigerate (no need to let them melt first) in a mason jar.
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ Avocado, small
– 117 calories
½ cup Carrots, shredded or julienned
– 23 calories
½ Cucumber, medium
– 21 calories
1 cup Cabbage, shredded
– 16 calories
½ cup Quinoa, cooked
– 111 calories
1 Seaweed snacks, single serving pack
– 30 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.
- Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.
- Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.
Sauerkraut Turkey Wraps with 1/2 Avocado
9g
Carbs
30g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
2 Tbsp Sauerkraut
– 5 calories
½ Avocado, medium
– 161 calories
Directions
- Slice avocado.
- Layer turkey with sauerkraut and avocado slices.
- Roll to make a “wrap.”
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
tuesday
Calories
1451
92g
Carbs
134g
Protein
60g
Fat
Fiber
35g
Added Sugar
4g
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
1 cup Raspberries, frozen, not sweetened
– 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before & refrigerate (no need to let them melt first) in a mason jar.
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ Avocado, small
– 117 calories
½ cup Carrots, shredded or julienned
– 23 calories
½ Cucumber, medium
– 21 calories
1 cup Cabbage, shredded
– 16 calories
½ cup Quinoa, cooked
– 111 calories
1 Seaweed snacks, single serving pack
– 30 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.
- Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.
- Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.
Sauerkraut Turkey Wraps with 1/2 Avocado
9g
Carbs
30g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
2 Tbsp Sauerkraut
– 5 calories
½ Avocado, medium
– 161 calories
Directions
- Slice avocado.
- Layer turkey with sauerkraut and avocado slices.
- Roll to make a “wrap.”
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
wednesday
Calories
1451
92g
Carbs
134g
Protein
60g
Fat
Fiber
35g
Added Sugar
4g
2% Plain Greek Yogurt with Frozen Berries
22g
Carbs
17g
Protein
3g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free
– 130 calories
1 cup Raspberries, frozen, not sweetened
– 80 calories
Directions
- Let berries melt for a few minutes before adding them to the plain yogurt – their juices will really mix in so you don’t need to buy a flavored yogurt.
- If you’re on the go: Add the berries to the yogurt the night before & refrigerate (no need to let them melt first) in a mason jar.
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ Avocado, small
– 117 calories
½ cup Carrots, shredded or julienned
– 23 calories
½ Cucumber, medium
– 21 calories
1 cup Cabbage, shredded
– 16 calories
½ cup Quinoa, cooked
– 111 calories
1 Seaweed snacks, single serving pack
– 30 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
Directions
- Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.
- Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.
- Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.
Sauerkraut Turkey Wraps with 1/2 Avocado
9g
Carbs
30g
Protein
15g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
2 Tbsp Sauerkraut
– 5 calories
½ Avocado, medium
– 161 calories
Directions
- Slice avocado.
- Layer turkey with sauerkraut and avocado slices.
- Roll to make a “wrap.”
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Ingredients
8 oz Tofu, extra firm
– 190 calories
1½ cups Broccoli
– 36 calories
2 Tbsp Peanut sauce, no sugar added
– 60 calories
2 Tbsp Peanuts (cups)
– 96 calories
¼ tsp Red pepper flakes
– 0 calories
Directions
- Cut chicken into bite-size pieces.
- Spray a pan with an oil spray, add in garlic.
- Cook for 7-8 minutes on medium heat, stirring frequently.
- Add in broccoli, peanuts, and red pepper flakes for ~5 minutes on low heat.
- Add in peanut sauce at the end.
thursday
Calories
1505
108g
Carbs
94g
Protein
81g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Bread, sourdough, slice
– 160 calories
2 Tbsp Guacamole
– 53 calories
1 tsp Coconut oil (tsp)
– 43 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Melt butter in a pan.
- Fry egg to desired consistency.
- Toast slice of bread.
- Top bread with guac, egg, and seasonings. Enjoy!
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
1 Apple, small
– 77 calories
2 Tbsp Nuts
– 100 calories
2 Tbsp Tzatziki sauce
– 35 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
Directions
- Slice cheese in half; roll half with 1 Tbsp tzatziki sauce into 2 oz deli turkey (so make 2 wraps. total).
- Slice cucumber.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Apple “Cookies” with Peanut Butter
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp)
– 282 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Slice apple as depicted in picture.
- Spread peanut butter on each slice.
- Top with cinnamon.
- No nuts? Use a seed butter e.g. sunflower seed butter
Ingredients
2 cups Leafy greens, lettuce, raw
– 10 calories
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
¾ Avocado, small
– 175 calories
1 oz Pickles, chip-cut
– 0 calories
½ cup Tomatoes, grape
– 16 calories
2 Tbsp Onion, red, diced
– 4 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Dice onion and avocado, halve tomatoes. Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using ranch dressing here, but you can use 1000 Island, or whatever else you like.
friday
Calories
1505
108g
Carbs
94g
Protein
81g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 Egg, large
– 72 calories
1 Bread, sourdough, slice
– 160 calories
2 Tbsp Guacamole
– 53 calories
1 tsp Coconut oil (tsp)
– 43 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Melt butter in a pan.
- Fry egg to desired consistency.
- Toast slice of bread.
- Top bread with guac, egg, and seasonings. Enjoy!
Ingredients
6 slice Deli slices, Tofurky
– 120 calories
1 Apple, small
– 77 calories
2 Tbsp Nuts
– 100 calories
2 Tbsp Tzatziki sauce
– 35 calories
1 cup Carrots, baby
– 45 calories
1 Cucumber, small
– 32 calories
Directions
- Slice cheese in half; roll half with 1 Tbsp tzatziki sauce into 2 oz deli turkey (so make 2 wraps. total).
- Slice cucumber.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
Apple “Cookies” with Peanut Butter
30g
Carbs
12g
Protein
24g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
1 Apple, small
– 77 calories
3 Tbsp Peanut butter, unsweetened (Tbsp)
– 282 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Slice apple as depicted in picture.
- Spread peanut butter on each slice.
- Top with cinnamon.
- No nuts? Use a seed butter e.g. sunflower seed butter
Ingredients
2 cups Leafy greens, lettuce, raw
– 10 calories
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
¾ Avocado, small
– 175 calories
1 oz Pickles, chip-cut
– 0 calories
½ cup Tomatoes, grape
– 16 calories
2 Tbsp Onion, red, diced
– 4 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes.
- Dice onion and avocado, halve tomatoes. Combine all ingredients in a bowl.
- Top with salt & dressing.
- Note: I’m using ranch dressing here, but you can use 1000 Island, or whatever else you like.
saturday
Calories
1755
98g
Carbs
140g
Protein
93g
Fat
Fiber
21g
Added Sugar
—g
Oatmeal with Peanut Butter & Banana
57g
Carbs
10g
Protein
11g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, & cinnamon.
- Feel free to swap out any nut/seed butter you prefer
Ingredients
½ cup Beans & legumes, White, cooked
– 110 calories
1 Cucumber, medium
– 42 calories
½ cup Celery stalks, chopped in half
– 8 calories
2 Tbsp Onion, red, diced
– 4 calories
½ Avocado, small
– 117 calories
1 oz Pickles, chip-cut
– 0 calories
½ Lemon, whole
– 11 calories
1 Tbsp Furikake seasoning (seaweed seasoning)
– 25 calories
Directions
- Dice onion, cucumber, celery, avocado, and pickles.
- Mix all ingredients together.
- Top with lemon juice and seasoning.
- Enjoy!
- No Furikake seasoning? Use salt & pepper.
2 Hard Boiled Egg & 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 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.
Ingredients
1 cup Beans & legumes, kidney beans, cooked
– 224 calories
2 cups Broccoli, frozen
– 62 calories
6 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 144 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
¼ tsp Garlic powder
– 0 calories
Directions
- Note: This recipe works best when making multiple servings at once.
- Preheat oven to 375°F.
- Spray a pan with an oil spray, stir fry broccoli & ground beef until foods have cooked through.
- Add those contents to an oven-safe pan.
- Add in Alfredo and seasonings, add salt to taste, and mix everything so it’s combined.
- Top with cheese.
- Bake for 15 minutes.
sunday
Calories
1755
98g
Carbs
140g
Protein
93g
Fat
Fiber
21g
Added Sugar
—g
Oatmeal with Peanut Butter & Banana
57g
Carbs
10g
Protein
11g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
½ cup Oatmeal, dry oats (uncooked)
– 150 calories
1 Banana
– 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp)
– 94 calories
¼ tsp Cinnamon
– 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency
- Top with nut butter, banana, & cinnamon.
- Feel free to swap out any nut/seed butter you prefer
Ingredients
½ cup Beans & legumes, White, cooked
– 110 calories
1 Cucumber, medium
– 42 calories
½ cup Celery stalks, chopped in half
– 8 calories
2 Tbsp Onion, red, diced
– 4 calories
½ Avocado, small
– 117 calories
1 oz Pickles, chip-cut
– 0 calories
½ Lemon, whole
– 11 calories
1 Tbsp Furikake seasoning (seaweed seasoning)
– 25 calories
Directions
- Dice onion, cucumber, celery, avocado, and pickles.
- Mix all ingredients together.
- Top with lemon juice and seasoning.
- Enjoy!
- No Furikake seasoning? Use salt & pepper.
2 Hard Boiled Egg & 2 String Cheese
2g
Carbs
26g
Protein
22g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 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.
Ingredients
1 cup Beans & legumes, kidney beans, cooked
– 224 calories
2 cups Broccoli, frozen
– 62 calories
6 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 144 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
¼ tsp Garlic powder
– 0 calories
Directions
- Note: This recipe works best when making multiple servings at once.
- Preheat oven to 375°F.
- Spray a pan with an oil spray, stir fry broccoli & ground beef until foods have cooked through.
- Add those contents to an oven-safe pan.
- Add in Alfredo and seasonings, add salt to taste, and mix everything so it’s combined.
- Top with cheese.
- Bake for 15 minutes.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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