Bare Essentials Grocery Meal Ideas

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monday, tuesday, wednesday

Day Total Calories

1451

(1451 calories remainingover target)

Day Total Macros

91g

Carbs

133g

Protein

60g

Fat

Fiber

33g

Added Sugar

breakfast @ 8:00 am

Edit Meal

2% Plain Greek Yogurt with Frozen Berries

Fruit

190 calories (190 calories per serving)

22g

Carbs

17g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

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

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lunch @ 12:30 pm

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Salmon & Quinoa Buddha Bowl

Starch

573 calories (573 calories per serving)

46g

Carbs

39g

Protein

26g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

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

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.

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Omnivore Vegetarian

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snack

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Sauerkraut Turkey Wraps with 1/2 Avocado

286 calories (286 calories per serving)

Carbs

30g

Protein

15g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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.

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Omnivore Vegetarian Higher Protein

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dinner @ 7:30 pm

Edit Meal

Chicken & Broccoli Stir Fry

402 calories (402 calories per serving)

15g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

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

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.

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thursday, friday

Day Total Calories

1504

(1504 calories remainingover target)

Day Total Macros

107g

Carbs

93g

Protein

80g

Fat

Fiber

23g

Added Sugar

breakfast @ 8:00 am

Edit Meal

Fried Egg Guac Toast

Starch

281 calories (281 calories per serving)

24g

Carbs

11g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Egg, large – 72 calories

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 calories

2 Tbsp Guacamole – 53 calories

1 tsp Butter (tsp) – 36 calories

1 tsp Coconut oil (tsp) – 43 calories

¼ tsp Salt – 0 calories

¼ 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!

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Omnivore Dairy-Free Higher Protein No Sugar Added

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lunch @ 12:30 pm

Edit Meal

Turkey Roll Ups with Apple

Fruit

419 calories (419 calories per serving)

43g

Carbs

38g

Protein

12g

Fat

Fiber

Added Sugar

—g

View meal Details

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 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.

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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snack

Edit Meal

Apple “Cookies” with Peanut Butter

Fruit

359 calories (359 calories per serving)

30g

Carbs

12g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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Omnivore

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dinner @ 7:30 pm

Edit Meal

Big Mac Salad with Avocado

446 calories (446 calories per serving)

11g

Carbs

33g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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

¼ Avocado, small – 58 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 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.

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Omnivore Vegetarian Dairy-Free

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saturday, sunday

Day Total Calories

1755

(1755 calories remainingover target)

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

Starch

Fruit

349 calories (349 calories per serving)

57g

Carbs

10g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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Omnivore Higher Protein

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lunch @ 12:30 pm

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Probiotic Tuna Salad

326 calories (326 calories per serving)

21g

Carbs

34g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

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.

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Omnivore Vegetarian

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snack

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2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

—g

Added Sugar

—g

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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dinner @ 7:30 pm

Edit Meal

Quick Cheesy Protein Casserole

776 calories (776 calories per serving)

18g

Carbs

70g

Protein

48g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

1 cup Beans & legumes, kidney beans, cooked – 224 calories

2 cups Broccoli, frozen – 62 calories

6 Tbsp Cheese, Mexican, shredded (Tbsp) – 174 calories

6 Tbsp Cheese, shredded, dairy-free (Tbsp) – 144 calories

½ cup Alfredo sauce – 200 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.

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Add Day

breakfast

lunch

snack

dinner

monday

Calories

1451

92g

Carbs

134g

Protein

60g

Fat

Fiber

35g

Added Sugar

2% Plain Greek Yogurt with Frozen Berries

Fruit

190 calories (190 calories per serving)

22g

Carbs

17g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

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

View

Salmon & Quinoa Buddha Bowl

Starch

573 calories (573 calories per serving)

46g

Carbs

39g

Protein

26g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

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

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.

View

Sauerkraut Turkey Wraps with 1/2 Avocado

286 calories (286 calories per serving)

Carbs

30g

Protein

15g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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.

View

Chicken & Broccoli Stir Fry

402 calories (402 calories per serving)

15g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

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

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.

View

tuesday

Calories

1451

92g

Carbs

134g

Protein

60g

Fat

Fiber

35g

Added Sugar

2% Plain Greek Yogurt with Frozen Berries

Fruit

190 calories (190 calories per serving)

22g

Carbs

17g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

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

View

Salmon & Quinoa Buddha Bowl

Starch

573 calories (573 calories per serving)

46g

Carbs

39g

Protein

26g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

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

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.

View

Sauerkraut Turkey Wraps with 1/2 Avocado

286 calories (286 calories per serving)

Carbs

30g

Protein

15g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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.

View

Chicken & Broccoli Stir Fry

402 calories (402 calories per serving)

15g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

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

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.

View

wednesday

Calories

1451

92g

Carbs

134g

Protein

60g

Fat

Fiber

35g

Added Sugar

2% Plain Greek Yogurt with Frozen Berries

Fruit

190 calories (190 calories per serving)

22g

Carbs

17g

Protein

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

1 Yogurt, plain, thick-style (e.g., Greek-style), single-serving container, dairy-free – 130 calories

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

View

Salmon & Quinoa Buddha Bowl

Starch

573 calories (573 calories per serving)

46g

Carbs

39g

Protein

26g

Fat

Fiber

12g

Added Sugar

—g

View meal Details

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

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.

View

Sauerkraut Turkey Wraps with 1/2 Avocado

286 calories (286 calories per serving)

Carbs

30g

Protein

15g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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.

View

Chicken & Broccoli Stir Fry

402 calories (402 calories per serving)

15g

Carbs

49g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

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

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.

View

thursday

Calories

1505

108g

Carbs

94g

Protein

81g

Fat

Fiber

23g

Added Sugar

Fried Egg Guac Toast

Starch

281 calories (281 calories per serving)

24g

Carbs

11g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Egg, large – 72 calories

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 calories

2 Tbsp Guacamole – 53 calories

1 tsp Butter (tsp) – 36 calories

1 tsp Coconut oil (tsp) – 43 calories

¼ tsp Salt – 0 calories

¼ 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!

View

Turkey Roll Ups with Apple

Fruit

419 calories (419 calories per serving)

43g

Carbs

38g

Protein

12g

Fat

Fiber

Added Sugar

—g

View meal Details

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 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.

View

Apple “Cookies” with Peanut Butter

Fruit

359 calories (359 calories per serving)

30g

Carbs

12g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

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

View

Big Mac Salad with Avocado

446 calories (446 calories per serving)

11g

Carbs

33g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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

¼ Avocado, small – 58 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 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.

View

friday

Calories

1505

108g

Carbs

94g

Protein

81g

Fat

Fiber

23g

Added Sugar

Fried Egg Guac Toast

Starch

281 calories (281 calories per serving)

24g

Carbs

11g

Protein

16g

Fat

Fiber

Added Sugar

View meal Details

Ingredients

1 Egg, large – 72 calories

1 Bread, thick, whole wheat, slice – 120 calories

1 Bread, sourdough, slice – 160 calories

2 Tbsp Guacamole – 53 calories

1 tsp Butter (tsp) – 36 calories

1 tsp Coconut oil (tsp) – 43 calories

¼ tsp Salt – 0 calories

¼ 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!

View

Turkey Roll Ups with Apple

Fruit

419 calories (419 calories per serving)

43g

Carbs

38g

Protein

12g

Fat

Fiber

Added Sugar

—g

View meal Details

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 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.

View

Apple “Cookies” with Peanut Butter

Fruit

359 calories (359 calories per serving)

30g

Carbs

12g

Protein

24g

Fat

Fiber

Added Sugar

—g

View meal Details

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

View

Big Mac Salad with Avocado

446 calories (446 calories per serving)

11g

Carbs

33g

Protein

30g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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

¼ Avocado, small – 58 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 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.

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saturday

Calories

1755

98g

Carbs

140g

Protein

93g

Fat

Fiber

21g

Added Sugar

—g

Oatmeal with Peanut Butter & Banana

Starch

Fruit

349 calories (349 calories per serving)

57g

Carbs

10g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

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

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Probiotic Tuna Salad

326 calories (326 calories per serving)

21g

Carbs

34g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

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.

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2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

—g

Added Sugar

—g

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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Quick Cheesy Protein Casserole

776 calories (776 calories per serving)

18g

Carbs

70g

Protein

48g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

1 cup Beans & legumes, kidney beans, cooked – 224 calories

2 cups Broccoli, frozen – 62 calories

6 Tbsp Cheese, Mexican, shredded (Tbsp) – 174 calories

6 Tbsp Cheese, shredded, dairy-free (Tbsp) – 144 calories

½ cup Alfredo sauce – 200 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.

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sunday

Calories

1755

98g

Carbs

140g

Protein

93g

Fat

Fiber

21g

Added Sugar

—g

Oatmeal with Peanut Butter & Banana

Starch

Fruit

349 calories (349 calories per serving)

57g

Carbs

10g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

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

View

Probiotic Tuna Salad

326 calories (326 calories per serving)

21g

Carbs

34g

Protein

13g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

1 Tuna, canned in water, drained – 120 calories

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.

View

2 Hard Boiled Egg & 2 String Cheese

304 calories (304 calories per serving)

Carbs

26g

Protein

22g

Fat

Fiber

—g

Added Sugar

—g

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

Quick Cheesy Protein Casserole

776 calories (776 calories per serving)

18g

Carbs

70g

Protein

48g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

1 cup Beans & legumes, kidney beans, cooked – 224 calories

2 cups Broccoli, frozen – 62 calories

6 Tbsp Cheese, Mexican, shredded (Tbsp) – 174 calories

6 Tbsp Cheese, shredded, dairy-free (Tbsp) – 144 calories

½ cup Alfredo sauce – 200 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.

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Grocery List

Frozen

Broccoli, frozen…4 cups
Raspberries, frozen, not sweetened…3 cups

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.