Carb-Lover's Example Meal Plan with 100gm+ Protein

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monday
Day Total Calories
1596
0
(1596 calories remainingover target)
Day Total Macros
132g
Carbs
111g
Protein
69g
Fat
Fiber
20g
Added Sugar
—g
breakfast @ 8:00 am
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Potatoes, Eggs, & Strawberries

Starch
Fruit
395 calories (395 calories per serving)
52g
Carbs
18g
Protein
15g
Fat
Fiber
6g
Added Sugar
—g
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Ingredients

1 Potato, Russet, medium, 5 inches – 160 calories
2 Egg, large – 144 calories
1 tsp Avocado oil (tsp) – 41 calories
1 cup Strawberries, fresh – 50 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Dice potato.
  3. Mix together potato, oil, and garlic salt.
  4. Add to a baking sheet, bake for 30 minutes.
  5. While baking, spray a pan with an oil spray. Scramble or fry eggs.
  6. Separately, slice strawberries.
  7. Add all foods to a plate, and enjoy!
Recipe Details
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Omnivore
Higher Protein
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lunch @ 12:30 pm
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Chicken & Chips Plate

Starch
581 calories (581 calories per serving)
30g
Carbs
34g
Protein
36g
Fat
Fiber
6g
Added Sugar
—g
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Ingredients

5 oz Rotisserie chicken – 250 calories
10 oz Tofu, extra firm – 238 calories
1 oz Potato chips – 162 calories
1 Bell pepper, red, medium – 37 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories
3 Tbsp Guacamole (Tbsp) – 78 calories
¼ Avocado, small – 58 calories
⅛ tsp Salt – 0 calories

Directions

  1. Slice bell pepper and avocado into strips.
  2. Arrange all foods on a plate, and enjoy!
Recipe Details
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Omnivore
Vegetarian
Dairy-Free
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snack
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Tuna with Crackers

Starch
291 calories (291 calories per serving)
26g
Carbs
33g
Protein
6g
Fat
Fiber
4g
Added Sugar
—g
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Ingredients

1 Tuna, canned (1 can) – 120 calories
¼ cup Hummus – 100 calories
1 tsp Mayonnaise (tsp) – 32 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Cucumber, medium – 21 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories

Directions

  1. Dice celery, slice cucumber into strips.
  2. Mix together tuna, celery, mayo, salt & pepper.
  3. Dip with crackers and cucumber, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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dinner @ 7:30 pm
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Spaghetti Squash with Hearty Sauce

329 calories (329 calories per serving)
26g
Carbs
28g
Protein
13g
Fat
Fiber
5g
Added Sugar
—g
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Ingredients

2 cups Squash, spaghetti – 90 calories
½ cup Canned, diced tomatoes – 28 calories
4 oz Ground beef, 93% lean, raw – 170 calories
¾ cup Lentils, cooked – 173 calories
¼ tsp Red pepper flakes – 0 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 tsp Avocado oil (tsp) – 41 calories

Directions

  1. Preheat oven to 400°F.
  2. Cut whole spaghetti squash in half if not already done so (be careful!). Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
  3. Scoop out the seeds of spaghetti squash.
  4. Line the baking sheet with parchment paper and spray it with an oil spray.
  5. Bake spaghetti squash, cut side faced down, for 35 minutes.
  6. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
  7. While spaghetti squash is baking, spray a pan with an oil spray. Stir fry beef until no longer pink, then add in tomatoes and seasonings & let heat through.
  8. Top spaghetti squash with meat sauce, enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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Notes

Each recipe is 1 serving. The grocery list at the end is for the entire day.

breakfast

lunch

snack

dinner

monday

Calories
1596
133g
Carbs
112g
Protein
70g
Fat
Fiber
21g
Added Sugar
—g
Swaps

Potatoes, Eggs, & Strawberries

Starch
Fruit
395 calories (395 calories per serving)
52g
Carbs
18g
Protein
15g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Potato, Russet, medium, 5 inches – 160 calories
2 Egg, large – 144 calories
1 tsp Avocado oil (tsp) – 41 calories
1 cup Strawberries, fresh – 50 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Dice potato.
  3. Mix together potato, oil, and garlic salt.
  4. Add to a baking sheet, bake for 30 minutes.
  5. While baking, spray a pan with an oil spray. Scramble or fry eggs.
  6. Separately, slice strawberries.
  7. Add all foods to a plate, and enjoy!
Recipe Details
View
Swaps

Chicken & Chips Plate

Starch
581 calories (581 calories per serving)
30g
Carbs
34g
Protein
36g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories
10 oz Tofu, extra firm – 238 calories
1 oz Potato chips – 162 calories
1 Bell pepper, red, medium – 37 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 Tbsp) – 74 calories
3 Tbsp Guacamole (Tbsp) – 78 calories
¼ Avocado, small – 58 calories
⅛ tsp Salt – 0 calories

Directions

  1. Slice bell pepper and avocado into strips.
  2. Arrange all foods on a plate, and enjoy!
Recipe Details
View
Swaps

Tuna with Crackers

Starch
291 calories (291 calories per serving)
26g
Carbs
33g
Protein
6g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Tuna, canned (1 can) – 120 calories
¼ cup Hummus – 100 calories
1 tsp Mayonnaise (tsp) – 32 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
½ cup Celery stalks, chopped in half – 8 calories
½ Cucumber, medium – 21 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories

Directions

  1. Dice celery, slice cucumber into strips.
  2. Mix together tuna, celery, mayo, salt & pepper.
  3. Dip with crackers and cucumber, enjoy!
Recipe Details
View
Swaps

Spaghetti Squash with Hearty Sauce

329 calories (329 calories per serving)
26g
Carbs
28g
Protein
13g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Squash, spaghetti – 90 calories
½ cup Canned, diced tomatoes – 28 calories
4 oz Ground beef, 93% lean, raw – 170 calories
¾ cup Lentils, cooked – 173 calories
¼ tsp Red pepper flakes – 0 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 tsp Avocado oil (tsp) – 41 calories

Directions

  1. Preheat oven to 400°F.
  2. Cut whole spaghetti squash in half if not already done so (be careful!). Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
  3. Scoop out the seeds of spaghetti squash.
  4. Line the baking sheet with parchment paper and spray it with an oil spray.
  5. Bake spaghetti squash, cut side faced down, for 35 minutes.
  6. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
  7. While spaghetti squash is baking, spray a pan with an oil spray. Stir fry beef until no longer pink, then add in tomatoes and seasonings & let heat through.
  8. Top spaghetti squash with meat sauce, enjoy!
Recipe Details
View

tuesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

wednesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

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
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

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.
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