Rachel’s Family Meals
Rachel’s Meal Plans are a 1200 calorie base. Add calories to meet your personal calorie goal. Here is a tutorial on how to add calories.
monday
Day Total Calories
Day Total Macros
18g
Carbs
29g
Protein
27g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
Note: includes all selected portions
16 Egg, large
(288 calories per serving)
4 Tomato, medium
(22 calories per serving)
4 Cucumber, medium
(42 calories per serving)
4 oz Pickles, chip-cut
(0 calories per serving)
4 Tbsp Olive oil (Tbsp)
(119 calories per serving)
½ tsp Salt
(0 calories per serving)
4 Tbsp Balsamic vinegar
(14 calories per serving)
Directions
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper, and spray it with an oil spray.
- Bake salmon for 10-25 minutes, until cooked through (more time for more portions).
- Melt ghee in a pan on the stovetop on low heat.
- Crack in eggs, cook for 2-4 minutes on each side – or until cooked through to your desired preference.
- Top salmon and eggs with salt.
- Dice cucumber and tomato, mix together with vinegar and more salt.
- When ready to eat, make a plate of salmon, eggs, vegetables, and pickles.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
18g
Carbs
40g
Protein
31g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
Note: includes all selected portions
8 Egg, large
(144 calories per serving)
3 cups Beans & legumes, black beans, cooked
(171 calories per serving)
4 Tomato, medium
(22 calories per serving)
4 Cucumber, medium
(42 calories per serving)
4 Tbsp Olive oil (Tbsp)
(119 calories per serving)
4 Tbsp Balsamic vinegar
(14 calories per serving)
1 tsp Salt
(0 calories per serving)
Directions
- Make small burger patty shapes with your hands.
- Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt. Note: I made 1/2 this beef into patties, and 1/2 into ground beef crumbles – you can of course do that too if you prefer! Top with salt.
- Remove the burgers from the pan, and crack in eggs. Fry on low heat, flipping occasionally until eggs have cooked through to your desired amount. Top with salt.
- Dice tomato and cucumber, mix together with vinegar and salt.
- Arrange foods on a plate and enjoy!
wednesday
Day Total Calories
Day Total Macros
35g
Carbs
42g
Protein
20g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
Note: includes all selected portions
4 cups Beans & legumes, black beans, cooked
(228 calories per serving)
4 Bell pepper, orange, large
(50 calories per serving)
4 Cucumber, medium
(42 calories per serving)
4 cups Strawberries, fresh
(50 calories per serving)
½ tsp Salt
(0 calories per serving)
2.64 Tbsp Olive oil (Tbsp)
(79 calories per serving)
Directions
- Make small burger patty shapes with your hands.
- Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt.
- Slice peppers, cucumbers, and strawberries.
- Arrange foods on a plate and enjoy!
thursday
Day Total Calories
Day Total Macros
26g
Carbs
48g
Protein
26g
Fat
Fiber
11g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
Note: includes all selected portions
24 oz Tempeh
(280 calories per serving)
16 oz Tofu, extra firm
(95 calories per serving)
6 cups Broccoli
(36 calories per serving)
2 cups Beans & legumes, black beans, cooked
(114 calories per serving)
1.32 Tbsp Olive oil (Tbsp)
(39 calories per serving)
½ tsp Salt
(0 calories per serving)
Directions
- Preheat oven to 400F.
- Slice broccoli into bite-sized chunks, if it’s not already.
- Line a baking sheet with parchment paper, and spray it with an oil spray.
- Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
- Melt ghee in a pan on the stovetop on low heat.
- Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
- Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
- Note: I’m using leftover salmon in the picture, yours will look normal haha!
friday
Day Total Calories
Day Total Macros
6g
Carbs
42g
Protein
29g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Slow Cooker Beef & Stir-Fried Broccoli
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
Note: includes all selected portions
2 cups Beans & legumes, black beans, cooked
(114 calories per serving)
6 cups Broccoli, frozen
(47 calories per serving)
1 Tbsp + 1 tsp Olive oil (tsp)
(40 calories per serving)
½ tsp Salt
(0 calories per serving)
Directions
- Add beef to your slow cooker (no liquid or other ingredients needed).
- Cover, cook on low for 6-8 hours (assuming you’re cooking at least 4 portions at once).
- Once cooked, shred with forks, add salt.
- Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
- Enjoy!
dinner
monday
Calories
434
18g
Carbs
29g
Protein
28g
Fat
Fiber
3g
Added Sugar
—g
4
Ingredients
Note: includes all selected portions
16 Egg, large
(288 calories per serving)
4 Tomato, medium
(22 calories per serving)
4 Cucumber, medium
(42 calories per serving)
4 oz Pickles, chip-cut
(0 calories per serving)
4 Tbsp Olive oil (Tbsp)
(119 calories per serving)
½ tsp Salt
(0 calories per serving)
4 Tbsp Balsamic vinegar
(14 calories per serving)
Directions
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper, and spray it with an oil spray.
- Bake salmon for 10-25 minutes, until cooked through (more time for more portions).
- Melt ghee in a pan on the stovetop on low heat.
- Crack in eggs, cook for 2-4 minutes on each side – or until cooked through to your desired preference.
- Top salmon and eggs with salt.
- Dice cucumber and tomato, mix together with vinegar and more salt.
- When ready to eat, make a plate of salmon, eggs, vegetables, and pickles.
- Enjoy!
tuesday
Calories
504
18g
Carbs
40g
Protein
31g
Fat
Fiber
3g
Added Sugar
—g
4
Ingredients
Note: includes all selected portions
8 Egg, large
(144 calories per serving)
3 cups Beans & legumes, black beans, cooked
(171 calories per serving)
4 Tomato, medium
(22 calories per serving)
4 Cucumber, medium
(42 calories per serving)
4 Tbsp Olive oil (Tbsp)
(119 calories per serving)
4 Tbsp Balsamic vinegar
(14 calories per serving)
1 tsp Salt
(0 calories per serving)
Directions
- Make small burger patty shapes with your hands.
- Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt. Note: I made 1/2 this beef into patties, and 1/2 into ground beef crumbles – you can of course do that too if you prefer! Top with salt.
- Remove the burgers from the pan, and crack in eggs. Fry on low heat, flipping occasionally until eggs have cooked through to your desired amount. Top with salt.
- Dice tomato and cucumber, mix together with vinegar and salt.
- Arrange foods on a plate and enjoy!
wednesday
Calories
471
35g
Carbs
43g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
4
Ingredients
Note: includes all selected portions
4 cups Beans & legumes, black beans, cooked
(228 calories per serving)
4 Bell pepper, orange, large
(50 calories per serving)
4 Cucumber, medium
(42 calories per serving)
4 cups Strawberries, fresh
(50 calories per serving)
½ tsp Salt
(0 calories per serving)
2.64 Tbsp Olive oil (Tbsp)
(79 calories per serving)
Directions
- Make small burger patty shapes with your hands.
- Melt ghee to a pan on low heat, add burgers. Cook on low heat flipping occasionally until cooked to your desired level. Top with salt.
- Slice peppers, cucumbers, and strawberries.
- Arrange foods on a plate and enjoy!
thursday
Calories
547
26g
Carbs
48g
Protein
27g
Fat
Fiber
12g
Added Sugar
—g
4
Ingredients
Note: includes all selected portions
24 oz Tempeh
(280 calories per serving)
16 oz Tofu, extra firm
(95 calories per serving)
6 cups Broccoli
(36 calories per serving)
2 cups Beans & legumes, black beans, cooked
(114 calories per serving)
1.32 Tbsp Olive oil (Tbsp)
(39 calories per serving)
½ tsp Salt
(0 calories per serving)
Directions
- Preheat oven to 400F.
- Slice broccoli into bite-sized chunks, if it’s not already.
- Line a baking sheet with parchment paper, and spray it with an oil spray.
- Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
- Melt ghee in a pan on the stovetop on low heat.
- Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
- Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
- Note: I’m using leftover salmon in the picture, yours will look normal haha!
friday
Calories
456
6g
Carbs
43g
Protein
29g
Fat
Fiber
5g
Added Sugar
—g
Slow Cooker Beef & Stir-Fried Broccoli
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
4
Ingredients
Note: includes all selected portions
2 cups Beans & legumes, black beans, cooked
(114 calories per serving)
6 cups Broccoli, frozen
(47 calories per serving)
1 Tbsp + 1 tsp Olive oil (tsp)
(40 calories per serving)
½ tsp Salt
(0 calories per serving)
Directions
- Add beef to your slow cooker (no liquid or other ingredients needed).
- Cover, cook on low for 6-8 hours (assuming you’re cooking at least 4 portions at once).
- Once cooked, shred with forks, add salt.
- Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
- Enjoy!
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.