A Few of My Top Viral Recipes
monday
Day Total Calories
Day Total Macros
116g
Carbs
110g
Protein
65g
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
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- 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, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
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, dairy-free, tsp
– 54 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
Swap regular chocolate chips for a dairy-free version.
- 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, & 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
123g
Carbs
141g
Protein
83g
Fat
Fiber
17g
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
1 oz Soy pepperoni (Tofurky plant-based pepp’roni)
– 70 calories
4 oz Cheese, sliced, dairy-free
– 280 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Oregano
– 0 calories
⅛ tsp Garlic salt
– 0 calories
Directions
Swap pepperoni for a vegetarian pepperoni.
Swap regular cheese for dairy-free versions.
- Preheat oven to 425 degrees F.
- Slice peppers in halves.
- Add pepper halves to a casserole dish.
- Layer in crushed tomatoes, cheeses, & 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, & 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, shredded, dairy-free
– 90 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.
Swap regular cheese for dairy-free version.
- 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!
- 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
107g
Carbs
88g
Protein
91g
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
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 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.
Swap both regular cheeses for dairy-free versions.
- 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!
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, & red onion.
- Drain beans & corn if using canned.
- Mix all ingredients together & 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, dairy-free
– 70 calories
⅓ cup Cheese, shredded, dairy-free
– 120 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.
Swap the regular cheese and alfredo sauce for dairy-free versions.
- Preheat oven to 375 degrees F.
- Add oil to a pan & stir fry ground turkey until cooked through.
- Add green beans, ground turkey, Alfredo, Parmesan cheese & seasonings to your sheet pan.
- Bake for 25 minutes.
- Enjoy!
thursday
Day Total Calories
Day Total Macros
116g
Carbs
155g
Protein
95g
Fat
Fiber
20g
Added Sugar
4g
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
8 oz Tofu, extra firm
– 190 calories
1½ cups Cabbage, shredded
– 24 calories
⅛ cup Peanuts (cups)
– 96 calories
2 Tbsp Peanut sauce
– 80 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
1 tsp Avocado oil (tsp)
– 41 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Dice chicken. Add oil to a pan. Stir fry chicken until no longer pink, ~7 minutes, on medium heat.
- Chop up cabbage (I’m using a packaged coleslaw mix).
- When chicken has cooled, mix cabbage, chicken, peanuts, peanut sauce, sesame seeds, & seasonings in a bowl.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Use seeds and another sauce you prefer.
snack
Edit Meal
Fast Buffalo Chicken Dip with Veg
19g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 220 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free
– 203 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
1 tsp Ranch Seasoning
– 8 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.
Swap both regular cheeses for dairy-free versions.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, & 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!
friday
Day Total Calories
Day Total Macros
42g
Carbs
136g
Protein
86g
Fat
Fiber
13g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Turkey Egg Bites with Spinach and Pico (larger serving)
3g
Carbs
46g
Protein
16g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
3 Egg, large
– 216 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
¼ cup Leafy green, spinach
– 2 calories
Directions
Swap deli meat for Tofurky slices.
- Preheat oven to 375°F.
- Cut up spinach into small pieces.
- In a bowl mix together eggs, spinach, pico, & seasonings.
- Spray a muffin tin with an oil spray. Add to each muffin spot: 1 slice of turkey, then fill evenly with your mixture (for this recipe, 4 oz turkey = 4 slices of turkey).
- Bake for 20-25 minutes, or until whites of eggs have set.
- Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, White, cooked
– 198 calories
1 cup Broccoli, frozen
– 31 calories
¾ cup Cauliflower rice, frozen
– 20 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp Red pepper flakes
– 0 calories
⅛ tsp Garlic salt
– 0 calories
Directions
Swap chicken for white beans in Step 4. Depending on your desired consistency, consider using a blender.
Swap alfredo and cheese for dairy-free versions.
- Preheat oven to 375°F.
- Spray a pan with an oil spray.
- Stir fry cauli rice & broccoli until cooked through.
- In an oven safe bowl, mix veggies, diced chicken, Alfredo sauce, & seasonings.
- Top with cheese.
- Bake for 15 mins.
- Enjoy!
- Note: You can cook up stir fried chicken instead of using rotisserie if you prefer!
snack
Edit Meal
Ingredients
1 Zucchini, medium
– 33 calories
¼ cup Tomatoes, canned, crushed
– 13 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
⅛ tsp Italian seasoning
– 0 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Red pepper flakes
– 0 calories
Directions
Swap cheeses for dairy-free version.
- Preheat oven to 350°F.
- Slice zucchini into coin shapes.
- Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
- Bake zucchini pizza bites for 10 minutes.
dinner @ 7:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
1½ cups Broccoli, frozen
– 47 calories
⅔ Avocado, small
– 154 calories
½ cup Alfredo sauce, dairy-free
– 140 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.
Swap cheese for diced avocado and regular alfredo sauce for a dairy-free version
- 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, mix everything so it’s combined.
- Top with cheese.
- Bake for 15 minutes.
saturday
Day Total Calories
Day Total Macros
96g
Carbs
143g
Protein
78g
Fat
Fiber
13g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Scrambled Egg Cottage Cheese Toast
25g
Carbs
29g
Protein
19g
Fat
Fiber
3g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice
– 120 calories
⅓ Avocado, small
– 77 calories
2 Egg, large
– 144 calories
⅓ Tbsp Olive oil (Tbsp)
– 39 calories
⅛ tsp Red pepper flakes
– 0 calories
⅛ tsp Salt
– 0 calories
1 Tbsp Cilantro
– 0 calories
Directions
Swap the cottage cheese for sliced or mashed avocado & the ghee for olive oil.
- Toast bread.
- Melt ghee in a small pan, crack in eggs and scramble to your liking.
- Top toast with cottage cheese, eggs, seasonings, and cilantro.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Sausage, vegetarian
– 210 calories
½ cup Gnocchi, regular
– 140 calories
1½ cups Tomatoes, grape
– 48 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
¼ tsp Salt
– 0 calories
⅛ tsp Italian seasoning
– 0 calories
⅛ tsp Red pepper flakes
– 0 calories
Directions
Swap sausage for vegetarian sausage, following package instructions.
Swap regular pesto for dairy-free version of pesto (available at most stores).
- Preheat oven to 375 degrees F.
- In glass bowls, add in tomatoes, gnocchi, tomatoes, pesto, and spices.
- Bake for 40 mins, mix up food 20 mins through
- Make sure gnocchi and sausage have cooked through (test gnocchi, sausage should reach 165F internally)
- No sausage? Use chicken or the vegetarian option. No gluten? Use gluten-free gnocchi.
snack
Edit Meal
Ingredients
¼ Seaweed snacks, single serving pack
– 8 calories
¾ Avocado, small
– 175 calories
4 Tbsp Cream cheese, dairy-free (Tbsp)
– 140 calories
2 tsp Everything bagel seasoning (tsp)
– 30 calories
Directions
Swap the smoked salmon for sliced or mashed avocado.
Swap cheese for dairy-free version.
- Add smoked salmon to mini seaweed sheets.
- Top with whipped cream cheese, & everything bagel seasoning.
- Enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
1½ cups Beans & legumes, kidney beans, cooked
– 336 calories
1 Bell pepper, green, medium
– 27 calories
½ cup Mushrooms, small, whole or sliced
– 8 calories
½ Onion, yellow
– 28 calories
1½ Tbsp Pesto, dairy-free (Tbsp)
– 120 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Red pepper flakes
– 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.
Swap provolone for dairy-free pesto. Add the dairy-free pesto to your stir fry in Step 4.
- Preheat oven to 375°F.
- Dice onion.
- Boil a large pot of water. When water has come to a boil, boil pepper halves (fully submerged) for 3 minutes. Place pepper halves in an oven-safe pan.
- Spray a pan with an oil spray. Stir fry onion, mushrooms, ground beef, garlic, a& seasonings until all foods have cooked through.
- Add those contents to pepper halves, top with cheese.
- Bake for 10 minutes, or until cheese has melted.
Notes
Each recipe & ingredients list is for one serving.
breakfast
lunch
snack
dinner
monday
Calories
1488
117g
Carbs
111g
Protein
65g
Fat
Fiber
18g
Added Sugar
11g
Ingredients
12 slice Deli slices, Tofurky
– 240 calories
2 Egg, large
– 144 calories
2½ Tbsp Cheese, shredded, dairy-free (Tbsp)
– 60 calories
⅛ tsp Garlic salt
– 0 calories
Directions
Swap ham for Tofurky slices.
Swap regular cheese for dairy-free version.
- 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, 2 oz ham = 2 slices of ham).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
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, dairy-free, tsp
– 54 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
Swap regular chocolate chips for a dairy-free version.
- 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, & 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
125g
Carbs
143g
Protein
85g
Fat
Fiber
18g
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
1 oz Soy pepperoni (Tofurky plant-based pepp’roni)
– 70 calories
4 oz Cheese, sliced, dairy-free
– 280 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
¼ tsp Basil, dried
– 0 calories
¼ tsp Oregano
– 0 calories
⅛ tsp Garlic salt
– 0 calories
Directions
Swap pepperoni for a vegetarian pepperoni.
Swap regular cheese for dairy-free versions.
- Preheat oven to 425 degrees F.
- Slice peppers in halves.
- Add pepper halves to a casserole dish.
- Layer in crushed tomatoes, cheeses, & 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, & 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, shredded, dairy-free
– 90 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.
Swap regular cheese for dairy-free version.
- 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!
- 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
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 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.
Swap both regular cheeses for dairy-free versions.
- 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!
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, & red onion.
- Drain beans & corn if using canned.
- Mix all ingredients together & 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, dairy-free
– 70 calories
⅓ cup Cheese, shredded, dairy-free
– 120 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.
Swap the regular cheese and alfredo sauce for dairy-free versions.
- Preheat oven to 375 degrees F.
- Add oil to a pan & stir fry ground turkey until cooked through.
- Add green beans, ground turkey, Alfredo, Parmesan cheese & seasonings to your sheet pan.
- Bake for 25 minutes.
- Enjoy!
thursday
Calories
1895
117g
Carbs
156g
Protein
96g
Fat
Fiber
21g
Added Sugar
4g
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
8 oz Tofu, extra firm
– 190 calories
1½ cups Cabbage, shredded
– 24 calories
⅛ cup Peanuts (cups)
– 96 calories
2 Tbsp Peanut sauce
– 80 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
1 tsp Avocado oil (tsp)
– 41 calories
Directions
Swap chicken for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
- Dice chicken. Add oil to a pan. Stir fry chicken until no longer pink, ~7 minutes, on medium heat.
- Chop up cabbage (I’m using a packaged coleslaw mix).
- When chicken has cooled, mix cabbage, chicken, peanuts, peanut sauce, sesame seeds, & seasonings in a bowl.
- Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here one: minimalistbaker.com/5-ingredient-peanut-sauce/
- No nuts? Use seeds and another sauce you prefer.
Fast Buffalo Chicken Dip with Veg
19g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 220 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free
– 203 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
1 tsp Ranch Seasoning
– 8 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.
Swap both regular cheeses for dairy-free versions.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, & 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
1524
44g
Carbs
138g
Protein
87g
Fat
Fiber
14g
Added Sugar
—g
Turkey Egg Bites with Spinach and Pico (larger serving)
3g
Carbs
46g
Protein
16g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
3 Egg, large
– 216 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
¼ cup Leafy green, spinach
– 2 calories
Directions
Swap deli meat for Tofurky slices.
- Preheat oven to 375°F.
- Cut up spinach into small pieces.
- In a bowl mix together eggs, spinach, pico, & seasonings.
- Spray a muffin tin with an oil spray. Add to each muffin spot: 1 slice of turkey, then fill evenly with your mixture (for this recipe, 4 oz turkey = 4 slices of turkey).
- Bake for 20-25 minutes, or until whites of eggs have set.
- Enjoy!
Ingredients
1 cup Beans & legumes, White, cooked
– 198 calories
1 cup Broccoli, frozen
– 31 calories
¾ cup Cauliflower rice, frozen
– 20 calories
½ cup Alfredo sauce, dairy-free
– 140 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ tsp Red pepper flakes
– 0 calories
⅛ tsp Garlic salt
– 0 calories
Directions
Swap chicken for white beans in Step 4. Depending on your desired consistency, consider using a blender.
Swap alfredo and cheese for dairy-free versions.
- Preheat oven to 375°F.
- Spray a pan with an oil spray.
- Stir fry cauli rice & broccoli until cooked through.
- In an oven safe bowl, mix veggies, diced chicken, Alfredo sauce, & seasonings.
- Top with cheese.
- Bake for 15 mins.
- Enjoy!
- Note: You can cook up stir fried chicken instead of using rotisserie if you prefer!
Ingredients
1 Zucchini, medium
– 33 calories
¼ cup Tomatoes, canned, crushed
– 13 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
⅛ tsp Italian seasoning
– 0 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Red pepper flakes
– 0 calories
Directions
Swap cheeses for dairy-free version.
- Preheat oven to 350°F.
- Slice zucchini into coin shapes.
- Add zucchini to a baking sheet, top with sauce, cheeses, & seasonings.
- Bake zucchini pizza bites for 10 minutes.
Ingredients
½ cup Beans & legumes, kidney beans, cooked
– 112 calories
1½ cups Broccoli, frozen
– 47 calories
⅔ Avocado, small
– 154 calories
½ cup Alfredo sauce, dairy-free
– 140 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.
Swap cheese for diced avocado and regular alfredo sauce for a dairy-free version
- 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, mix everything so it’s combined.
- Top with cheese.
- Bake for 15 minutes.
saturday
Calories
1654
97g
Carbs
143g
Protein
79g
Fat
Fiber
14g
Added Sugar
4g
Scrambled Egg Cottage Cheese Toast
25g
Carbs
29g
Protein
19g
Fat
Fiber
3g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice
– 120 calories
⅓ Avocado, small
– 77 calories
2 Egg, large
– 144 calories
⅓ Tbsp Olive oil (Tbsp)
– 39 calories
⅛ tsp Red pepper flakes
– 0 calories
⅛ tsp Salt
– 0 calories
1 Tbsp Cilantro
– 0 calories
Directions
Swap the cottage cheese for sliced or mashed avocado & the ghee for olive oil.
- Toast bread.
- Melt ghee in a small pan, crack in eggs and scramble to your liking.
- Top toast with cottage cheese, eggs, seasonings, and cilantro.
Ingredients
1 Sausage, vegetarian
– 210 calories
½ cup Gnocchi, regular
– 140 calories
1½ cups Tomatoes, grape
– 48 calories
1 Tbsp Pesto, dairy-free (Tbsp)
– 80 calories
¼ tsp Salt
– 0 calories
⅛ tsp Italian seasoning
– 0 calories
⅛ tsp Red pepper flakes
– 0 calories
Directions
Swap sausage for vegetarian sausage, following package instructions.
Swap regular pesto for dairy-free version of pesto (available at most stores).
- Preheat oven to 375 degrees F.
- In glass bowls, add in tomatoes, gnocchi, tomatoes, pesto, and spices.
- Bake for 40 mins, mix up food 20 mins through
- Make sure gnocchi and sausage have cooked through (test gnocchi, sausage should reach 165F internally)
- No sausage? Use chicken or the vegetarian option. No gluten? Use gluten-free gnocchi.
Ingredients
¼ Seaweed snacks, single serving pack
– 8 calories
¾ Avocado, small
– 175 calories
4 Tbsp Cream cheese, dairy-free (Tbsp)
– 140 calories
2 tsp Everything bagel seasoning (tsp)
– 30 calories
Directions
Swap the smoked salmon for sliced or mashed avocado.
Swap cheese for dairy-free version.
- Add smoked salmon to mini seaweed sheets.
- Top with whipped cream cheese, & everything bagel seasoning.
- Enjoy!
Ingredients
1½ cups Beans & legumes, kidney beans, cooked
– 336 calories
1 Bell pepper, green, medium
– 27 calories
½ cup Mushrooms, small, whole or sliced
– 8 calories
½ Onion, yellow
– 28 calories
1½ Tbsp Pesto, dairy-free (Tbsp)
– 120 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Red pepper flakes
– 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.
Swap provolone for dairy-free pesto. Add the dairy-free pesto to your stir fry in Step 4.
- Preheat oven to 375°F.
- Dice onion.
- Boil a large pot of water. When water has come to a boil, boil pepper halves (fully submerged) for 3 minutes. Place pepper halves in an oven-safe pan.
- Spray a pan with an oil spray. Stir fry onion, mushrooms, ground beef, garlic, a& seasonings until all foods have cooked through.
- Add those contents to pepper halves, top with cheese.
- Bake for 10 minutes, or until cheese has melted.
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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