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, Greek, 2%, single-serving container - 110 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 and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
lunch @ 12:30 pm
Edit Meal
Ingredients
4 oz Salmon fillet, raw - 200 calories
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
Swap salmon for marinated tofu.
Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
- 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
29g
Protein
15g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
2 Tbsp Sauerkraut - 5 calories
½ Avocado, medium - 161 calories
Directions
Swap deli meat for Tofurky slices.
- 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- 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
109g
Carbs
95g
Protein
86g
Fat
Fiber
23g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Egg, large - 72 calories
1 Bread, thick, whole wheat, slice - 120 calories
⅛ cup Guacamole - 53 calories
1 tsp Butter (tsp) - 36 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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
1 Apple, small - 77 calories
1 oz Cheese, sliced cheese, full fat/ regular - 110 calories
2 Tbsp Tzatziki sauce - 35 calories
1 cup Carrots, baby - 45 calories
1 Cucumber, small - 32 calories
Directions
Swap deli meat for Tofurky slices.
- Slice cheese in half; roll half with 1 Tbsp tzatziki sauce into 2 oz deli turkey (so make 2 wraps. total).
- Slice cucumber
- No deli meat? Use tofurkey slices or make a bento box with nuts. No dairy? Have some nuts on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
snack
Edit Meal
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
4 oz Ground beef, 93% lean, raw - 170 calories
½ cup Beans & legumes, kidney beans, cooked - 112 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
⅛ Onion, red - 6 calories
¼ Avocado, small - 58 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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.
- No beef? Use ground turkey or the vegetarian swap. No dairy? Use more avocado and a vinaigrette.
saturday, sunday
Day Total Calories
Day Total Macros
95g
Carbs
108g
Protein
80g
Fat
Fiber
24g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Oatmeal with Peanut Butter and 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, and cinnamon.
- Feel free to swap out any nut/seed butter you prefer
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, White, cooked - 110 calories
1 Cucumber, medium - 42 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 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
Swap tuna for white beans in Step 2.
- 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 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
dinner @ 7:30 pm
Edit Meal
Ingredients
1½ cups Broccoli, frozen - 47 calories
4 oz Ground beef, 93% lean, raw - 170 calories
½ cup Beans & legumes, kidney beans, cooked - 112 calories
¼ cup Cheese, Mexican, shredded - 114 calories
½ cup Alfredo sauce - 200 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap beef for kidney beans in Step 4.
Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
- 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 and ground beef until foods have cooked through
- Add those contents to an oven-safe pan
- Add in Alfredo and seasonings, mix everything so it’s combined
- Top with cheese
- Bake for 15 minutes
- No dairy? Use pesto instead of Alfredo, and top with diced avocado after cooking. No meat? Use beans.
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, Greek, 2%, single-serving container - 110 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 and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Ingredients
4 oz Salmon fillet, raw - 200 calories
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
Swap salmon for marinated tofu.
Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
- 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
29g
Protein
15g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
2 Tbsp Sauerkraut - 5 calories
½ Avocado, medium - 161 calories
Directions
Swap deli meat for Tofurky slices.
- 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- 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, Greek, 2%, single-serving container - 110 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 and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Ingredients
4 oz Salmon fillet, raw - 200 calories
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
Swap salmon for marinated tofu.
Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
- 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
29g
Protein
15g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
2 Tbsp Sauerkraut - 5 calories
½ Avocado, medium - 161 calories
Directions
Swap deli meat for Tofurky slices.
- 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- 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, Greek, 2%, single-serving container - 110 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 and refrigerate (no need to let them melt first) in a mason jar.
- No dairy? Use a dairy-free yogurt.
Ingredients
4 oz Salmon fillet, raw - 200 calories
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
Swap salmon for marinated tofu.
Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
- 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
29g
Protein
15g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
2 Tbsp Sauerkraut - 5 calories
½ Avocado, medium - 161 calories
Directions
Swap deli meat for Tofurky slices.
- 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
6 oz Chicken breast, boneless, skinless, raw - 190 calories
8 oz Tofu, extra firm - 190 calories
1½ cups Broccoli - 36 calories
2 Tbsp Peanut sauce - 80 calories
⅛ cup Peanuts (cups) - 96 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap chicken for tofu.
Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- 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
1506
108g
Carbs
94g
Protein
81g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 Egg, large - 72 calories
1 Bread, thick, whole wheat, slice - 120 calories
⅛ cup Guacamole - 53 calories
1 tsp Butter (tsp) - 36 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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
1 Apple, small - 77 calories
1 oz Cheese, sliced cheese, full fat/ regular - 110 calories
2 Tbsp Tzatziki sauce - 35 calories
1 cup Carrots, baby - 45 calories
1 Cucumber, small - 32 calories
Directions
Swap deli meat for Tofurky slices.
- Slice cheese in half; roll half with 1 Tbsp tzatziki sauce into 2 oz deli turkey (so make 2 wraps. total).
- Slice cucumber
- No deli meat? Use tofurkey slices or make a bento box with nuts. No dairy? Have some nuts on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
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
4 oz Ground beef, 93% lean, raw - 170 calories
½ cup Beans & legumes, kidney beans, cooked - 112 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
⅛ Onion, red - 6 calories
¼ Avocado, small - 58 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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.
- No beef? Use ground turkey or the vegetarian swap. No dairy? Use more avocado and a vinaigrette.
friday
Calories
1506
108g
Carbs
94g
Protein
81g
Fat
Fiber
23g
Added Sugar
2g
Ingredients
1 Egg, large - 72 calories
1 Bread, thick, whole wheat, slice - 120 calories
⅛ cup Guacamole - 53 calories
1 tsp Butter (tsp) - 36 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
4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
1 Apple, small - 77 calories
1 oz Cheese, sliced cheese, full fat/ regular - 110 calories
2 Tbsp Tzatziki sauce - 35 calories
1 cup Carrots, baby - 45 calories
1 Cucumber, small - 32 calories
Directions
Swap deli meat for Tofurky slices.
- Slice cheese in half; roll half with 1 Tbsp tzatziki sauce into 2 oz deli turkey (so make 2 wraps. total).
- Slice cucumber
- No deli meat? Use tofurkey slices or make a bento box with nuts. No dairy? Have some nuts on the side.
- Note: When choosing deli meat, look for organic and “no nitrates” if possible.
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
4 oz Ground beef, 93% lean, raw - 170 calories
½ cup Beans & legumes, kidney beans, cooked - 112 calories
¼ cup Cheese, shredded, cheddar - 114 calories
1 oz Pickles, chip-cut - 0 calories
½ cup Tomatoes, grape - 16 calories
⅛ Onion, red - 6 calories
¼ Avocado, small - 58 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap kidney beans for ground beef, skipping Step 1 unless you prefer warm beans.
If so, lightly heat kidney beans on the stove or microwave.
- 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.
- No beef? Use ground turkey or the vegetarian swap. No dairy? Use more avocado and a vinaigrette.
saturday
Calories
1512
97g
Carbs
109g
Protein
81g
Fat
Fiber
24g
Added Sugar
—g
Oatmeal with Peanut Butter and 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, and cinnamon.
- Feel free to swap out any nut/seed butter you prefer
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, White, cooked - 110 calories
1 Cucumber, medium - 42 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 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
Swap tuna for white beans in Step 2.
- 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 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
1½ cups Broccoli, frozen - 47 calories
4 oz Ground beef, 93% lean, raw - 170 calories
½ cup Beans & legumes, kidney beans, cooked - 112 calories
¼ cup Cheese, Mexican, shredded - 114 calories
½ cup Alfredo sauce - 200 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap beef for kidney beans in Step 4.
Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
- 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 and ground beef until foods have cooked through
- Add those contents to an oven-safe pan
- Add in Alfredo and seasonings, mix everything so it’s combined
- Top with cheese
- Bake for 15 minutes
- No dairy? Use pesto instead of Alfredo, and top with diced avocado after cooking. No meat? Use beans.
sunday
Calories
1512
97g
Carbs
109g
Protein
81g
Fat
Fiber
24g
Added Sugar
—g
Oatmeal with Peanut Butter and 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, and cinnamon.
- Feel free to swap out any nut/seed butter you prefer
Ingredients
1 Tuna, canned (1 can) - 120 calories
½ cup Beans & legumes, White, cooked - 110 calories
1 Cucumber, medium - 42 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 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
Swap tuna for white beans in Step 2.
- 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 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
1½ cups Broccoli, frozen - 47 calories
4 oz Ground beef, 93% lean, raw - 170 calories
½ cup Beans & legumes, kidney beans, cooked - 112 calories
¼ cup Cheese, Mexican, shredded - 114 calories
½ cup Alfredo sauce - 200 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap beef for kidney beans in Step 4.
Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
- 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 and ground beef until foods have cooked through
- Add those contents to an oven-safe pan
- Add in Alfredo and seasonings, mix everything so it’s combined
- Top with cheese
- Bake for 15 minutes
- No dairy? Use pesto instead of Alfredo, and top with diced avocado after cooking. No meat? Use beans.
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.