Probiotics Meal Plan
monday
Day Total Calories
Day Total Macros
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
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Ingredients
6 oz Yogurt, plain, Greek, 2%, from tub - 128 calories
¾ cup Raspberries, fresh - 48 calories
1 tsp Honey - 20 calories
Directions
- Scoop yogurt into a bowl
- Top with berries and honey, mix all together and enjoy!
- No dairy? Use coconut or another non-dairy yogurt.
lunch @ 12:30 pm
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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.
snack
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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
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Sausage & Cabbage Stir Fry with Sauerkraut
32g
Carbs
31g
Protein
28g
Fat
Fiber
10g
Added Sugar
2g
Ingredients
2 Sausage, chicken - 280 calories
1 cup Cabbage, shredded - 34 calories
1 cup Carrots, shredded or julienned - 45 calories
1 Tbsp Avocado oil (Tbsp) - 124 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
8 Tbsp Sauerkraut - 20 calories
Directions
- Slice sausage into coin-shaped pieces.
- Add oil to a pan.
- Cook sausage ~8 minutes on medium-low heat.
- Add in cabbage and carrots another ~3 minutes, until slightly wilted.
- Top with seasonings.
- Add stir fry to a bowl, place sauerkraut on the side as shown in the picture.
- No meat? Use a vegetarian brand of sausage, tofu, or beans.
breakfast
lunch
snack
dinner
monday
Calories
1444
92g
Carbs
92g
Protein
80g
Fat
Fiber
23g
Added Sugar
8g
Ingredients
6 oz Yogurt, plain, Greek, 2%, from tub - 128 calories
¾ cup Raspberries, fresh - 48 calories
1 tsp Honey - 20 calories
Directions
- Scoop yogurt into a bowl
- Top with berries and honey, mix all together and enjoy!
- No dairy? Use coconut or another non-dairy yogurt.
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.
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.
Sausage & Cabbage Stir Fry with Sauerkraut
32g
Carbs
31g
Protein
28g
Fat
Fiber
10g
Added Sugar
2g
Ingredients
2 Sausage, chicken - 280 calories
1 cup Cabbage, shredded - 34 calories
1 cup Carrots, shredded or julienned - 45 calories
1 Tbsp Avocado oil (Tbsp) - 124 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
8 Tbsp Sauerkraut - 20 calories
Directions
- Slice sausage into coin-shaped pieces.
- Add oil to a pan.
- Cook sausage ~8 minutes on medium-low heat.
- Add in cabbage and carrots another ~3 minutes, until slightly wilted.
- Top with seasonings.
- Add stir fry to a bowl, place sauerkraut on the side as shown in the picture.
- No meat? Use a vegetarian brand of sausage, tofu, or beans.
tuesday
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Carbs
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Protein
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Added Sugar
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wednesday
Calories
0
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Carbs
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Protein
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thursday
Calories
0
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Carbs
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Protein
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friday
Calories
0
0g
Carbs
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Protein
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saturday
Calories
0
0g
Carbs
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Protein
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sunday
Calories
0
0g
Carbs
0g
Protein
0g
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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.