Meal Prep Lunches
monday
Day Total Calories
Day Total Macros
41g
Carbs
41g
Protein
23g
Fat
Fiber
8g
Added Sugar
6g
lunch @ 12:30 pm
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Viral Cottage Cheese Ground Beef Bowl
41g
Carbs
41g
Protein
23g
Fat
Fiber
8g
Added Sugar
6g
Ingredients
6 oz Ground beef, 93% lean, raw - 255 calories
1 Potato, sweet, medium, 5 inches - 112 calories
½ Avocado, small - 117 calories
½ tsp Avocado oil (tsp) - 21 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Salt - 0 calories
1 tsp Honey - 20 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground beef for cooked white beans in Step 2. Use pre-cooked or canned white beans, drain and rinse if needed, then stir-fry them with salt and taco seasoning until warmed through.
Swap cottage cheese for additional ground beef.
- Preheat oven to 425F. Slice potato into bite sized pieces. Mix together with oil and salt. Bake for 25-35 minutes, until roasted.
- Spray a pan with an oil spray, stir fry ground beef until cooked through. Top with salt and taco seasoning.
- In a bowl or to-go container add cottage cheese, ground beef, potato, and cubed avocado. Top with hot honey (or just regular honey if you prefer), and salt and/or red pepper flakes if you like.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
50g
Carbs
51g
Protein
7g
Fat
Fiber
3g
Added Sugar
3g
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm - 190 calories
2 Tbsp Pesto (Tbsp) - 120 calories
½ Cucumber, medium - 21 calories
1 Bell pepper, yellow, large - 50 calories
2 Tbsp Pickled Onions - 16 calories
⅛ tsp Garlic salt - 0 calories
½ Pita bread - 100 calories
Directions
Swap chicken for cooked tofu strips. To cook tofu: Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
Swap tzatziki for dairy-free pesto.
- To make chicken: Dice chicken. Spray a pan with an oil spray, cook chicken through on the stovetop. Top with more garlic salt when you're done.
- Dice veggies.
- Add all ingredients besides pita to a bowl, mix together. Fill into pita.
- Enjoy!
- Note: you can use rotisserie chicken if easier.
wednesday
Day Total Calories
Day Total Macros
29g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 50 calories
½ Bell pepper, green, medium - 14 calories
½ cup Corn, canned - 63 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 calories
1 Tbsp Cilantro - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Salt - 0 calories
1 Lime (half) - 0 calories
½ oz Tortilla chips - 62 calories
Directions
Swap chicken for white beans in Step 4, skipping the chicken prep.
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
- Dice celery, pepper, onion.
- Mix together all ingredients (apart from chips and lime).
- Squeeze lime juice into your bowl, mix all ingredients again.
- Serve with chips, enjoy!
- Inspo for this recipe from @clairehodginss
thursday
Day Total Calories
Day Total Macros
7g
Carbs
38g
Protein
25g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
3⅓ oz Ground sausage, raw - 279 calories
¼ cup Tomatoes, grape - 8 calories
½ cup Leafy green, spinach - 4 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap sausage for more eggs, skipping Step 1.
Swap cheeses for more sausage.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
friday
Day Total Calories
Day Total Macros
32g
Carbs
33g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
¾ cup Cauliflower rice, raw (already riced) - 29 calories
½ cup Corn, canned - 63 calories
¼ cup Beans & legumes, Cannellini (white kidney beans), cooked - 75 calories
½ cup Salsa verde - 32 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap ground beef for kidney beans in Step 3.
Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
- Preheat oven to 375 degrees F
- Chop up chicken
- In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, and seasonings. Top with cheese.
- When ready to eat, bake for 15 minutes
- Enjoy!
- No dairy? Top this meal with diced avocado after cooking.
saturday
Day Total Calories
Day Total Macros
37g
Carbs
63g
Protein
7g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
½ cup Pasta, elbows, whole wheat, cooked - 90 calories
½ cup Broccoli - 12 calories
½ Bell pepper, red, medium - 19 calories
½ cup Cabbage, shredded - 8 calories
2 Tbsp Pesto, dairy-free (Tbsp) - 160 calories
½ tsp Salt - 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, and salt in a bowl.
- Combine all foods, enjoy!
lunch
monday
Calories
534
42g
Carbs
41g
Protein
24g
Fat
Fiber
8g
Added Sugar
6g
Viral Cottage Cheese Ground Beef Bowl
41g
Carbs
41g
Protein
23g
Fat
Fiber
8g
Added Sugar
6g
Ingredients
6 oz Ground beef, 93% lean, raw - 255 calories
1 Potato, sweet, medium, 5 inches - 112 calories
½ Avocado, small - 117 calories
½ tsp Avocado oil (tsp) - 21 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Salt - 0 calories
1 tsp Honey - 20 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap ground beef for cooked white beans in Step 2. Use pre-cooked or canned white beans, drain and rinse if needed, then stir-fry them with salt and taco seasoning until warmed through.
Swap cottage cheese for additional ground beef.
- Preheat oven to 425F. Slice potato into bite sized pieces. Mix together with oil and salt. Bake for 25-35 minutes, until roasted.
- Spray a pan with an oil spray, stir fry ground beef until cooked through. Top with salt and taco seasoning.
- In a bowl or to-go container add cottage cheese, ground beef, potato, and cubed avocado. Top with hot honey (or just regular honey if you prefer), and salt and/or red pepper flakes if you like.
- Enjoy!
tuesday
Calories
482
51g
Carbs
52g
Protein
7g
Fat
Fiber
4g
Added Sugar
3g
Ingredients
8 oz Tofu, extra firm - 190 calories
2 Tbsp Pesto (Tbsp) - 120 calories
½ Cucumber, medium - 21 calories
1 Bell pepper, yellow, large - 50 calories
2 Tbsp Pickled Onions - 16 calories
⅛ tsp Garlic salt - 0 calories
½ Pita bread - 100 calories
Directions
Swap chicken for cooked tofu strips. To cook tofu: Press and cube tofu, then pan-fry (8-12 mins) or bake (400°F for 25-30 mins) until golden brown.
Swap tzatziki for dairy-free pesto.
- To make chicken: Dice chicken. Spray a pan with an oil spray, cook chicken through on the stovetop. Top with more garlic salt when you're done.
- Dice veggies.
- Add all ingredients besides pita to a bowl, mix together. Fill into pita.
- Enjoy!
- Note: you can use rotisserie chicken if easier.
wednesday
Calories
389
30g
Carbs
36g
Protein
13g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free - 50 calories
½ Bell pepper, green, medium - 14 calories
½ cup Corn, canned - 63 calories
½ cup Celery stalks, chopped in half - 8 calories
⅛ Onion, red - 6 calories
1 Tbsp Cilantro - 0 calories
1 tsp Hot sauce (tsp) - 0 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Salt - 0 calories
1 Lime (half) - 0 calories
½ oz Tortilla chips - 62 calories
Directions
Swap chicken for white beans in Step 4, skipping the chicken prep.
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
- Dice celery, pepper, onion.
- Mix together all ingredients (apart from chips and lime).
- Squeeze lime juice into your bowl, mix all ingredients again.
- Serve with chips, enjoy!
- Inspo for this recipe from @clairehodginss
thursday
Calories
431
6g
Carbs
38g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
3⅓ oz Ground sausage, raw - 279 calories
¼ cup Tomatoes, grape - 8 calories
½ cup Leafy green, spinach - 4 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap sausage for more eggs, skipping Step 1.
Swap cheeses for more sausage.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves.
- Crack eggs into oven-safe container, then add the rest of your ingredients, aside from grated Parm cheese.
- Mix to combine. Top with grated Parm cheese.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
friday
Calories
458
33g
Carbs
34g
Protein
14g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
½ cup Beans & legumes, Cannellini (white kidney beans), cooked - 150 calories
¾ cup Cauliflower rice, raw (already riced) - 29 calories
½ cup Corn, canned - 63 calories
¼ cup Beans & legumes, Cannellini (white kidney beans), cooked - 75 calories
½ cup Salsa verde - 32 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap ground beef for kidney beans in Step 3.
Drain and rinse the beans, then add them to the dish as directed, cooking until heated through.
- Preheat oven to 375 degrees F
- Chop up chicken
- In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, and seasonings. Top with cheese.
- When ready to eat, bake for 15 minutes
- Enjoy!
- No dairy? Top this meal with diced avocado after cooking.
saturday
Calories
481
38g
Carbs
64g
Protein
8g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked - 165 calories
½ cup Pasta, elbows, whole wheat, cooked - 90 calories
½ cup Broccoli - 12 calories
½ Bell pepper, red, medium - 19 calories
½ cup Cabbage, shredded - 8 calories
2 Tbsp Pesto, dairy-free (Tbsp) - 160 calories
½ tsp Salt - 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, and salt in a bowl.
- Combine all foods, enjoy!
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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