A Few of My Top Viral Recipes
monday
Day Total Calories
Day Total Macros
116g
Carbs
116g
Protein
66g
Fat
Fiber
16g
Added Sugar
11g
breakfast @ 8:00 am
Edit Meal
Ingredients
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, dairy-free - 180 calories
⅛ Bell pepper, yellow, large - 6 calories
⅛ Onion, red - 6 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Lavash Bread, whole sheet - 120 calories
Directions
Swap chicken for white beans in Step 5, skipping the chicken prep.
Swap cheese for dairy-free version.
- Slice chicken into bite sized pieces.
- Spray a pan with an oil spray & stir fry chicken until cooked through.
- Preheat oven to 375 degrees F.
- Slice pepper and red onion into thin pieces.
- Top lavash bread with barbecue sauce, chicken, veggies, cheese, and seasonings.
- Bake for 15 minutes.
- Enjoy!
snack
Edit Meal
Ingredients
½ Banana - 53 calories
2 tsp Chocolate chips (tsp) - 46 calories
2 tsp Peanut butter (tsp) - 62 calories
2 Tbsp Peanuts (Tbsp) - 102 calories
⅓ Tbsp Coconut oil - 39 calories
⅛ tsp Salt - 0 calories
Directions
- Note: 1/2 of a whole banana is one serving
- Cut whole banana into quarters, as shown in the picture
- Mash peanuts in a baggie with a hard object to make “crushed” peanuts
- Melt in 2 separate bowls in the microwave for 15-30 seconds each (or until smooth): peanut butter and 1/2 your coconut oil, chocolate chips and 1/2 your coconut oil
- Add banana pieces on a small cookie sheet lined with parchment paper
- Top banana pieces with melted peanut butter, chocolate, crushed peanuts, and salt
- Freeze for at least 10 minutes
- Enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
¾ Sausage, vegetarian - 158 calories
1 Potato, sweet, medium, 5 inches - 112 calories
½ cup Brussels sprouts - 28 calories
1 Onion, red - 45 calories
½ cup Cauliflower florets - 13 calories
1 tsp Avocado oil (tsp) - 41 calories
1 tsp Garlic salt (tsp) - 0 calories
⅛ tsp Pepper, ground - 0 calories
¼ tsp Paprika - 0 calories
1 tsp Honey - 20 calories
0.3 Tbsp Dijon mustard - 5 calories
Directions
Swap sausage for vegetarian sausage in Step 2, following package instructions.
- Preheat oven to 400 degrees F.
- Slice sausage and veggies into bite sized pieces.
- Add to baking sheet, top with avocado oil and seasonings.
- Bake for 30-40 minutes, or until everything has cooked through (use a meat thermometer to make sure your meat has reached 165 degrees F).
- While baking, make your sauce with honey and dijon mustard.
- Once baked, drizzle with sauce.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
126g
Carbs
143g
Protein
75g
Fat
Fiber
22g
Added Sugar
11g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Banana - 105 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 150 calories
½ cup Strawberries, fresh - 25 calories
2 tsp Peanut butter (tsp) - 62 calories
1 cup Whole grain cereal, ~120 calories per serving - 120 calories
1 tsp Honey - 20 calories
Directions
Swap yogurt for dairy-free version.
- Slice banana and strawberries.
- Add banana to the bottom of your bowl.
- Add in yogurt, then cereal, then strawberries.
- Top with peanut butter drizzle and honey drizzle.
- Enjoy!
- No nuts? Use sunflower-seed butter.
lunch @ 12:30 pm
Edit Meal
Ingredients
2 Bell pepper, orange, large - 100 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ oz Pepperoni - 35 calories
4 oz Cheese, sliced, mozzarella, full fat/ regular - 280 calories
⅓ cup Cheese, Parmesan, shredded (cups) - 111 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Preheat oven to 425 degrees F
- Slice peppers in halves
- Add pepper halves to a casserole dish
- Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves
- Top with seasonings
- Optional: Add a few olive slices – track them if you do!
- Bake for 25 minutes, and enjoy!
- No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
snack
Edit Meal
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
dinner @ 7:30 pm
Edit Meal
Ingredients
5 oz Tofu, extra firm - 119 calories
1½ cups Broccoli, frozen - 47 calories
⅓ cup Cottage cheese, 2%, dairy-free - 76 calories
⅔ Tbsp Cream cheese, dairy-free (Tbsp) - 23 calories
1 Tbsp Almond milk (unsweetened), 1 Tbsp - 5 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
1 Uncured bacon, slice - 44 calories
¼ Jalapeno peppers (whole) - 1 calories
1 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap chicken for tofu, pressing it first to remove any excess moisture. Then, cut the tofu into bite-sized cubes.Before adding the tofu to the casserole, stir-fry or bake it until it has a slightly crisp outer layer. You may want to season the tofu with garlic, salt, and pepper.
Swap cheeses for dairy-free versions.
- Note: this recipe works best when making multiple servings at once.
- Slice chicken, bacon, and jalapenos into bite-sized pieces.
- Add oil to a pan. Stir-fry chicken and frozen broccoli on low heat until both are cooked through. Top with 1/2 of your garlic salt and pepper.
- In a separate pan, fry bacon pieces on low heat until cooked through.
- Preheat oven to 375 degrees F.
- Blend cottage cheese and cream cheese in a blender until smooth. Add in milk & blend it in. Add in the rest of your garlic salt and pepper.
- Spray a casserole dish with an oil spray.
- Add in broccoli, chicken, and cottage cheese. Mix.
- Top with cheese, bacon, and jalapeños.
- Bake for 15 minutes.
- Enjoy!
wednesday
Day Total Calories
Day Total Macros
108g
Carbs
105g
Protein
83g
Fat
Fiber
25g
Added Sugar
2g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 slice Soy bacon, slice - 40 calories
2 Egg, large - 144 calories
½ cup Cottage cheese, 2% - 90 calories
¼ cup Cheese, Mexican, shredded - 114 calories
¼ Bell pepper, red, medium - 9 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
- Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
- Preheat oven to 400 degrees F.
- Slice pepper into small pieces.
- Crack eggs into oven-safe container, then add the rest of your ingredients.
- Mix to combine.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
- No dairy? Use more eggs, or swap this meal out for another.
lunch @ 12:30 pm
Edit Meal
Ingredients
½ Bell pepper, red, medium - 19 calories
¼ Cucumber, medium - 11 calories
⅛ Onion, red - 6 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
½ cup Corn, canned - 63 calories
½ Avocado, small - 117 calories
⅛ tsp Salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
1 oz Tortilla chips - 123 calories
Directions
- Dice pepper, cucumber, and red onion
- Drain beans and corn if using canned
- Mix all ingredients together and serve with chips
- No avocado? Use oil instead.
snack
Edit Meal
Ingredients
2 Tbsp Almond butter, unsweetened - 202 calories
1 Tbsp Pumpkin, puree, unsweetened (Tbsp) - 5 calories
2 tsp Maple Syrup (tsp) - 34 calories
1 Tbsp Coconut flour - 30 calories
¼ tsp Pumpkin seasoning - 0 calories
¼ tsp Cinnamon - 0 calories
0.3 Tbsp White chocolate chips, diary-free (Tbsp) - 24 calories
Directions
Swap white chocolate chips for dairy-free version.
- Note: This recipe works best when making multiple servings at once.
- Mix together all ingredients besides white chocolate.
- Make ball shapes (1 serving = 3 balls).
- Melt white chocolate in the microwave in 15-second intervals until smooth.
- Drizzle on top of balls.
- Refrigerate for 15 minutes before eating.
- Storage: 4-5 days in the fridge, up to 6 months in the freezer.
- No nuts? Use sunflower seed butter.
dinner @ 7:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, White, cooked - 110 calories
1½ cups Green beans - 47 calories
¼ cup Alfredo sauce - 100 calories
¼ cup Cheese, Parmesan, shredded (cups) - 83 calories
1 tsp Garlic salt (tsp) - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Avocado oil (tsp) - 41 calories
Directions
Swap turkey for white beans.
- Preheat oven to 375 degrees F
- Add oil to a pan and stir fry ground turkey until cooked through
- Add green beans, ground turkey, Alfredo, Parmesan cheese and seasonings to your sheet pan
- Bake for 25 minutes
- Enjoy!
- No dairy? Use dairy-free pesto and dairy-free cheese, available at most stores.
thursday
Day Total Calories
Day Total Macros
115g
Carbs
157g
Protein
74g
Fat
Fiber
16g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Apple, medium - 95 calories
1 Tbsp Coconut oil - 117 calories
¼ tsp Cinnamon - 0 calories
¼ tsp Pumpkin seasoning - 0 calories
¼ tsp Vanilla - 0 calories
¼ tsp Salt - 0 calories
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
Directions
Swap regular yogurt for a dairy-free version and butter for coconut oil.
- Dice apple.
- Melt your butter in a small pan on the stove top.
- Cook your apple until you see browning, on low heat.
- Top with cinnamon, pumpkin pie spice, vanilla, and salt, and mix together.
- Eat on top of yogurt.
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, White, cooked - 110 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
½ Avocado, small - 117 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap tuna for white beans in Step 2.
Swap cheese for avocado.
- Dice onion, cucumber, and parsley.
- In a large bowl mix together tuna, feta, onion, parsley, and cucumber.
- Top with lemon juice and salt & pepper.
- Enjoy!
snack
Edit Meal
Ingredients
1 cup Beans & legumes, White, cooked - 220 calories
¾ cup Cottage cheese, 2% - 135 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
¼ tsp Ranch Seasoning - 2 calories
1 tsp Hot sauce (tsp) - 0 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Cucumber, medium - 21 calories
Directions
Swap chicken for white beans in Step 2.
Depending on your desired consistency, consider using a blender.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce.
- Top with cheddar cheese, microwave for 1-2 minutes.
- Dip with veggies, enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
1⅛ cups Beans & legumes, black beans, cooked - 257 calories
1 Potato, sweet, medium, 5 inches - 112 calories
1 cup Brussels sprouts - 56 calories
1 Onion, red - 45 calories
1 tsp Avocado oil (tsp) - 41 calories
1 tsp Garlic salt (tsp) - 0 calories
1 tsp Rosemary, dried - 0 calories
1 tsp Thyme, dried - 0 calories
Directions
Swap ground turkey for mashed black beans in Step 3.
- Preheat oven to 400 degrees F.
- Slice veggies into bite sized pieces.
- Mix together turkey and 1/2 of seasonings, form patties (1 serving = 1 patty).
- Spray a baking sheet with an oil spray, or line with parchment paper.
- Add all foods to baking sheet, top veggies with avocado oil and the rest of your seasonings.
- Bake for 35-40 minutes, or until everything has cooked through (use a meat thermometer to make sure your meat has reached 165 degrees F).
- Enjoy!
Notes
Each recipe & ingredients list is for one serving.
breakfast
lunch
snack
dinner
monday
Calories
1538
117g
Carbs
117g
Protein
66g
Fat
Fiber
18g
Added Sugar
11g
Ingredients
12 slice Deli slices, Tofurky - 240 calories
2 Egg, large - 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ham for Tofurky slices.
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
4 Tbsp Barbeque sauce, unsweetened - 30 calories
½ cup Cheese, shredded, dairy-free - 180 calories
⅛ Bell pepper, yellow, large - 6 calories
⅛ Onion, red - 6 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 Lavash Bread, whole sheet - 120 calories
Directions
Swap chicken for white beans in Step 5, skipping the chicken prep.
Swap cheese for dairy-free version.
- Slice chicken into bite sized pieces.
- Spray a pan with an oil spray & stir fry chicken until cooked through.
- Preheat oven to 375 degrees F.
- Slice pepper and red onion into thin pieces.
- Top lavash bread with barbecue sauce, chicken, veggies, cheese, and seasonings.
- Bake for 15 minutes.
- Enjoy!
Ingredients
½ Banana - 53 calories
2 tsp Chocolate chips (tsp) - 46 calories
2 tsp Peanut butter (tsp) - 62 calories
2 Tbsp Peanuts (Tbsp) - 102 calories
⅓ Tbsp Coconut oil - 39 calories
⅛ tsp Salt - 0 calories
Directions
- Note: 1/2 of a whole banana is one serving
- Cut whole banana into quarters, as shown in the picture
- Mash peanuts in a baggie with a hard object to make “crushed” peanuts
- Melt in 2 separate bowls in the microwave for 15-30 seconds each (or until smooth): peanut butter and 1/2 your coconut oil, chocolate chips and 1/2 your coconut oil
- Add banana pieces on a small cookie sheet lined with parchment paper
- Top banana pieces with melted peanut butter, chocolate, crushed peanuts, and salt
- Freeze for at least 10 minutes
- Enjoy!
Ingredients
¾ Sausage, vegetarian - 158 calories
1 Potato, sweet, medium, 5 inches - 112 calories
½ cup Brussels sprouts - 28 calories
1 Onion, red - 45 calories
½ cup Cauliflower florets - 13 calories
1 tsp Avocado oil (tsp) - 41 calories
1 tsp Garlic salt (tsp) - 0 calories
⅛ tsp Pepper, ground - 0 calories
¼ tsp Paprika - 0 calories
1 tsp Honey - 20 calories
0.3 Tbsp Dijon mustard - 5 calories
Directions
Swap sausage for vegetarian sausage in Step 2, following package instructions.
- Preheat oven to 400 degrees F.
- Slice sausage and veggies into bite sized pieces.
- Add to baking sheet, top with avocado oil and seasonings.
- Bake for 30-40 minutes, or until everything has cooked through (use a meat thermometer to make sure your meat has reached 165 degrees F).
- While baking, make your sauce with honey and dijon mustard.
- Once baked, drizzle with sauce.
- Enjoy!
tuesday
Calories
1792
126g
Carbs
141g
Protein
85g
Fat
Fiber
23g
Added Sugar
11g
Ingredients
1 Banana - 105 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 150 calories
½ cup Strawberries, fresh - 25 calories
2 tsp Peanut butter (tsp) - 62 calories
1 cup Whole grain cereal, ~120 calories per serving - 120 calories
1 tsp Honey - 20 calories
Directions
Swap yogurt for dairy-free version.
- Slice banana and strawberries.
- Add banana to the bottom of your bowl.
- Add in yogurt, then cereal, then strawberries.
- Top with peanut butter drizzle and honey drizzle.
- Enjoy!
- No nuts? Use sunflower-seed butter.
Ingredients
2 Bell pepper, orange, large - 100 calories
½ cup Tomatoes, canned, crushed - 25 calories
¼ oz Pepperoni - 35 calories
4 oz Cheese, sliced, mozzarella, full fat/ regular - 280 calories
⅓ cup Cheese, Parmesan, shredded (cups) - 111 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
- Preheat oven to 425 degrees F
- Slice peppers in halves
- Add pepper halves to a casserole dish
- Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves
- Top with seasonings
- Optional: Add a few olive slices – track them if you do!
- Bake for 25 minutes, and enjoy!
- No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.
Half Serving 3-ingredient Spicy Chicken Nuggets
0g
Carbs
32g
Protein
17g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
½ Egg, large - 36 calories
2 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
⅛ tsp Onion powder - 0 calories
Directions
Swap ground turkey for white beans.
- Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).
- Enjoy!
- No dairy? Use dairy-free cheese.
- Note: you could also use ground chicken, or canned chicken if you prefer.
Ingredients
5 oz Tofu, extra firm - 119 calories
1½ cups Broccoli, frozen - 47 calories
⅓ cup Cottage cheese, 2%, dairy-free - 76 calories
⅔ Tbsp Cream cheese, dairy-free (Tbsp) - 23 calories
1 Tbsp Almond milk (unsweetened), 1 Tbsp - 5 calories
⅓ cup Cheese, shredded, dairy-free - 120 calories
1 Uncured bacon, slice - 44 calories
¼ Jalapeno peppers (whole) - 1 calories
1 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap chicken for tofu, pressing it first to remove any excess moisture. Then, cut the tofu into bite-sized cubes.Before adding the tofu to the casserole, stir-fry or bake it until it has a slightly crisp outer layer. You may want to season the tofu with garlic, salt, and pepper.
Swap cheeses for dairy-free versions.
- Note: this recipe works best when making multiple servings at once.
- Slice chicken, bacon, and jalapenos into bite-sized pieces.
- Add oil to a pan. Stir-fry chicken and frozen broccoli on low heat until both are cooked through. Top with 1/2 of your garlic salt and pepper.
- In a separate pan, fry bacon pieces on low heat until cooked through.
- Preheat oven to 375 degrees F.
- Blend cottage cheese and cream cheese in a blender until smooth. Add in milk & blend it in. Add in the rest of your garlic salt and pepper.
- Spray a casserole dish with an oil spray.
- Add in broccoli, chicken, and cottage cheese. Mix.
- Top with cheese, bacon, and jalapeños.
- Bake for 15 minutes.
- Enjoy!
wednesday
Calories
1579
108g
Carbs
89g
Protein
91g
Fat
Fiber
27g
Added Sugar
2g
Ingredients
2 slice Soy bacon, slice - 40 calories
2 Egg, large - 144 calories
½ cup Cottage cheese, 2% - 90 calories
¼ cup Cheese, Mexican, shredded - 114 calories
¼ Bell pepper, red, medium - 9 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
- Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
- Preheat oven to 400 degrees F.
- Slice pepper into small pieces.
- Crack eggs into oven-safe container, then add the rest of your ingredients.
- Mix to combine.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
- No dairy? Use more eggs, or swap this meal out for another.
Ingredients
½ Bell pepper, red, medium - 19 calories
¼ Cucumber, medium - 11 calories
⅛ Onion, red - 6 calories
½ cup Beans & legumes, black beans, cooked - 114 calories
½ cup Corn, canned - 63 calories
½ Avocado, small - 117 calories
⅛ tsp Salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
1 oz Tortilla chips - 123 calories
Directions
- Dice pepper, cucumber, and red onion
- Drain beans and corn if using canned
- Mix all ingredients together and serve with chips
- No avocado? Use oil instead.
Ingredients
2 Tbsp Almond butter, unsweetened - 202 calories
1 Tbsp Pumpkin, puree, unsweetened (Tbsp) - 5 calories
2 tsp Maple Syrup (tsp) - 34 calories
1 Tbsp Coconut flour - 30 calories
¼ tsp Pumpkin seasoning - 0 calories
¼ tsp Cinnamon - 0 calories
0.3 Tbsp White chocolate chips, diary-free (Tbsp) - 24 calories
Directions
Swap white chocolate chips for dairy-free version.
- Note: This recipe works best when making multiple servings at once.
- Mix together all ingredients besides white chocolate.
- Make ball shapes (1 serving = 3 balls).
- Melt white chocolate in the microwave in 15-second intervals until smooth.
- Drizzle on top of balls.
- Refrigerate for 15 minutes before eating.
- Storage: 4-5 days in the fridge, up to 6 months in the freezer.
- No nuts? Use sunflower seed butter.
Ingredients
½ cup Beans & legumes, White, cooked - 110 calories
1½ cups Green beans - 47 calories
¼ cup Alfredo sauce - 100 calories
¼ cup Cheese, Parmesan, shredded (cups) - 83 calories
1 tsp Garlic salt (tsp) - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Avocado oil (tsp) - 41 calories
Directions
Swap turkey for white beans.
- Preheat oven to 375 degrees F
- Add oil to a pan and stir fry ground turkey until cooked through
- Add green beans, ground turkey, Alfredo, Parmesan cheese and seasonings to your sheet pan
- Bake for 25 minutes
- Enjoy!
- No dairy? Use dairy-free pesto and dairy-free cheese, available at most stores.
thursday
Calories
1719
116g
Carbs
158g
Protein
75g
Fat
Fiber
17g
Added Sugar
—g
Ingredients
1 Apple, medium - 95 calories
1 Tbsp Coconut oil - 117 calories
¼ tsp Cinnamon - 0 calories
¼ tsp Pumpkin seasoning - 0 calories
¼ tsp Vanilla - 0 calories
¼ tsp Salt - 0 calories
8 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 200 calories
Directions
Swap regular yogurt for a dairy-free version and butter for coconut oil.
- Dice apple.
- Melt your butter in a small pan on the stove top.
- Cook your apple until you see browning, on low heat.
- Top with cinnamon, pumpkin pie spice, vanilla, and salt, and mix together.
- Eat on top of yogurt.
Ingredients
½ cup Beans & legumes, White, cooked - 110 calories
1 Cucumber, medium - 42 calories
⅛ Onion, red - 6 calories
½ Avocado, small - 117 calories
4 Tbsp Parsley, fresh - 0 calories
½ Lemon, Whole - 11 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap tuna for white beans in Step 2.
Swap cheese for avocado.
- Dice onion, cucumber, and parsley.
- In a large bowl mix together tuna, feta, onion, parsley, and cucumber.
- Top with lemon juice and salt & pepper.
- Enjoy!
Ingredients
1 cup Beans & legumes, White, cooked - 220 calories
¾ cup Cottage cheese, 2% - 135 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
¼ tsp Ranch Seasoning - 2 calories
1 tsp Hot sauce (tsp) - 0 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Cucumber, medium - 21 calories
Directions
Swap chicken for white beans in Step 2.
Depending on your desired consistency, consider using a blender.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce.
- Top with cheddar cheese, microwave for 1-2 minutes.
- Dip with veggies, enjoy!
Ingredients
1⅛ cups Beans & legumes, black beans, cooked - 257 calories
1 Potato, sweet, medium, 5 inches - 112 calories
1 cup Brussels sprouts - 56 calories
1 Onion, red - 45 calories
1 tsp Avocado oil (tsp) - 41 calories
1 tsp Garlic salt (tsp) - 0 calories
1 tsp Rosemary, dried - 0 calories
1 tsp Thyme, dried - 0 calories
Directions
Swap ground turkey for mashed black beans in Step 3.
- Preheat oven to 400 degrees F.
- Slice veggies into bite sized pieces.
- Mix together turkey and 1/2 of seasonings, form patties (1 serving = 1 patty).
- Spray a baking sheet with an oil spray, or line with parchment paper.
- Add all foods to baking sheet, top veggies with avocado oil and the rest of your seasonings.
- Bake for 35-40 minutes, or until everything has cooked through (use a meat thermometer to make sure your meat has reached 165 degrees F).
- Enjoy!
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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.