Rachel’s Family Dinners

Join Best Body
monday
Day Total Calories
395
0
(395 calories remainingover target)
Day Total Macros
18g
Carbs
29g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Salmon, Eggs, & Veg

395 calories (395 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
29g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Egg, large - 144 calories per serving
8 oz Salmon fillet, raw - 100 calories per serving
16 oz Tofu, extra firm - 95 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
2.64 Tbsp Ghee - 74 calories per serving
2.64 Tbsp Olive oil (Tbsp) - 79 calories per serving
½ tsp Salt - 0 calories per serving
4 Tbsp Balsamic vinegar - 14 calories per serving

Directions

Swap salmon for marinated tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
Swap ghee for olive oil.
  1. Preheat oven to 400F.
  2. Line a baking sheet with parchment paper, and spray it with an oil spray.
  3. Bake salmon for 10-25 minutes, until cooked through (more time for more portions).
  4. Melt ghee in a pan on the stovetop on low heat.
  5. Crack in eggs, cook for 2-4 minutes on each side - or until cooked through to your desired preference.
  6. Top salmon and eggs with salt.
  7. Dice cucumber and tomato, mix together with vinegar and more salt.
  8. When ready to eat, make a plate of salmon, eggs, vegetables, and pickles.
  9. Enjoy!
Recipe Details
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Change Portions
 Change to Vegetarian
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tuesday
Day Total Calories
465
0
(465 calories remainingover target)
Day Total Macros
18g
Carbs
40g
Protein
26g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Burgers, Veg, & Eggs

465 calories (465 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
40g
Protein
26g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
8 Egg, large - 144 calories per serving
16 oz Ground beef, 93% lean, raw - 170 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
2.64 Tbsp Ghee - 74 calories per serving
2.64 Tbsp Olive oil (Tbsp) - 79 calories per serving
4 Tbsp Balsamic vinegar - 14 calories per serving
1 tsp Salt - 0 calories per serving

Directions

Swap ground beef for mashed black beans. Mix in the salt before shaping into patties.
Swap ghee for olive oil.
  1. Make small burger patty shapes with your hands.
  2. 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.
  3. 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.
  4. Dice tomato and cucumber, mix together with vinegar and salt.
  5. Arrange foods on a plate and enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
wednesday
Day Total Calories
470
0
(470 calories remainingover target)
Day Total Macros
35g
Carbs
42g
Protein
20g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Burgers, Sliced Veg, & Strawberries

Fruit
470 calories (470 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
35g
Carbs
42g
Protein
20g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw - 255 calories per serving
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 Ghee - 74 calories per serving
2.64 Tbsp Olive oil (Tbsp) - 79 calories per serving

Directions

Swap ground beef for mashed black beans. Mix in the salt before shaping into patties.
Swap ghee for olive oil.
  1. Make small burger patty shapes with your hands.
  2. 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.
  3. Slice peppers, cucumbers, and strawberries.
  4. Arrange foods on a plate and enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
thursday
Day Total Calories
546
0
(546 calories remainingover target)
Day Total Macros
26g
Carbs
48g
Protein
26g
Fat
Fiber
11g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Beef, Salmon, Broccoli, & Beans

Starch
546 calories (546 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
26g
Carbs
48g
Protein
26g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz New York strip steak, raw - 260 calories per serving
24 oz Tempeh - 280 calories per serving
8 oz Salmon fillet, raw - 100 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 Ghee - 37 calories per serving
1.32 Tbsp Olive oil (Tbsp) - 39 calories per serving
½ tsp Salt - 0 calories per serving

Directions

Swap beef for tempeh in Step 6. Slice tempeh into thin strips or cubes. Melt ghee in a pan over low heat, then cook tempeh until golden and heated through. Top with salt. Swap salmon for marinated tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
Swap ghee for olive oil.
  1. Preheat oven to 400F.
  2. Slice broccoli into bite-sized chunks, if it's not already.
  3. Line a baking sheet with parchment paper, and spray it with an oil spray.
  4. Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
  5. Melt ghee in a pan on the stovetop on low heat.
  6. Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
  7. Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
  8. Note: I'm using leftover salmon in the picture, yours will look normal haha!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
friday
Day Total Calories
447
0
(447 calories remainingover target)
Day Total Macros
7g
Carbs
41g
Protein
28g
Fat
Fiber
9g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Dairy Swap
Veg Swap

Slow Cooker Beef & Stir Fried Broccoli

447 calories (447 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
7g
Carbs
41g
Protein
28g
Fat
Fiber
9g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
24 oz Beef, chuck roast (stew meat), raw - 364 calories per serving
60 oz Tofu, extra firm - 356 calories per serving
6 cups Broccoli, frozen - 47 calories per serving
1.32 Tbsp Ghee - 37 calories per serving
1.32 Tbsp Olive oil (Tbsp) - 39 calories per serving
½ tsp Salt - 0 calories per serving

Directions

Swap beef for tofu. Press and cube tofu, then pan-fry (8–12 mins) until golden brown. Stir-fry with broccoli in ghee, season with salt.
Swap ghee for olive oil.
  1. Add beef to your slow cooker (no liquid or other ingredients needed).
  2. Cover, cook on low for 6-8 hours (assuming you're cooking at least 4 portions at once).
  3. Once cooked, shred with forks, add salt.
  4. Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
  5. Enjoy!

Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
Add Meal
Add Day
Notes

Each recipe is 4 servings.

dinner

monday

Calories
396
18g
Carbs
29g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
Dairy Swap
Veg Swap

Salmon, Eggs, & Veg

395 calories (395 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
29g
Protein
23g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
8 Egg, large - 144 calories per serving
8 oz Salmon fillet, raw - 100 calories per serving
16 oz Tofu, extra firm - 95 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
2.64 Tbsp Ghee - 74 calories per serving
2.64 Tbsp Olive oil (Tbsp) - 79 calories per serving
½ tsp Salt - 0 calories per serving
4 Tbsp Balsamic vinegar - 14 calories per serving

Directions

Swap salmon for marinated tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
Swap ghee for olive oil.
  1. Preheat oven to 400F.
  2. Line a baking sheet with parchment paper, and spray it with an oil spray.
  3. Bake salmon for 10-25 minutes, until cooked through (more time for more portions).
  4. Melt ghee in a pan on the stovetop on low heat.
  5. Crack in eggs, cook for 2-4 minutes on each side - or until cooked through to your desired preference.
  6. Top salmon and eggs with salt.
  7. Dice cucumber and tomato, mix together with vinegar and more salt.
  8. When ready to eat, make a plate of salmon, eggs, vegetables, and pickles.
  9. Enjoy!
Recipe Details
View

tuesday

Calories
466
18g
Carbs
40g
Protein
27g
Fat
Fiber
3g
Added Sugar
—g
Dairy Swap
Veg Swap

Burgers, Veg, & Eggs

465 calories (465 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
18g
Carbs
40g
Protein
26g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
8 Egg, large - 144 calories per serving
16 oz Ground beef, 93% lean, raw - 170 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
2.64 Tbsp Ghee - 74 calories per serving
2.64 Tbsp Olive oil (Tbsp) - 79 calories per serving
4 Tbsp Balsamic vinegar - 14 calories per serving
1 tsp Salt - 0 calories per serving

Directions

Swap ground beef for mashed black beans. Mix in the salt before shaping into patties.
Swap ghee for olive oil.
  1. Make small burger patty shapes with your hands.
  2. 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.
  3. 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.
  4. Dice tomato and cucumber, mix together with vinegar and salt.
  5. Arrange foods on a plate and enjoy!
Recipe Details
View

wednesday

Calories
471
35g
Carbs
43g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
Dairy Swap
Veg Swap

Burgers, Sliced Veg, & Strawberries

Fruit
470 calories (470 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
35g
Carbs
42g
Protein
20g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Ground beef, 93% lean, raw - 255 calories per serving
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 Ghee - 74 calories per serving
2.64 Tbsp Olive oil (Tbsp) - 79 calories per serving

Directions

Swap ground beef for mashed black beans. Mix in the salt before shaping into patties.
Swap ghee for olive oil.
  1. Make small burger patty shapes with your hands.
  2. 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.
  3. Slice peppers, cucumbers, and strawberries.
  4. Arrange foods on a plate and enjoy!
Recipe Details
View

thursday

Calories
547
26g
Carbs
48g
Protein
27g
Fat
Fiber
12g
Added Sugar
—g
Dairy Swap
Veg Swap

Beef, Salmon, Broccoli, & Beans

Starch
546 calories (546 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
26g
Carbs
48g
Protein
26g
Fat
Fiber
11g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz New York strip steak, raw - 260 calories per serving
24 oz Tempeh - 280 calories per serving
8 oz Salmon fillet, raw - 100 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 Ghee - 37 calories per serving
1.32 Tbsp Olive oil (Tbsp) - 39 calories per serving
½ tsp Salt - 0 calories per serving

Directions

Swap beef for tempeh in Step 6. Slice tempeh into thin strips or cubes. Melt ghee in a pan over low heat, then cook tempeh until golden and heated through. Top with salt. Swap salmon for marinated tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
Swap ghee for olive oil.
  1. Preheat oven to 400F.
  2. Slice broccoli into bite-sized chunks, if it's not already.
  3. Line a baking sheet with parchment paper, and spray it with an oil spray.
  4. Bake salmon and broccoli for 10-25 minutes, until salmon has cooked through (more time for more portions). Top salmon and broccoli with salt.
  5. Melt ghee in a pan on the stovetop on low heat.
  6. Add in beef, cook on low heat flipping occasionally, until cooked to your desired likeness. Top with salt.
  7. Arrange beef, salmon, beans, and broccoli on a plate and enjoy!
  8. Note: I'm using leftover salmon in the picture, yours will look normal haha!
Recipe Details
View

friday

Calories
447
8g
Carbs
41g
Protein
28g
Fat
Fiber
9g
Added Sugar
—g
Dairy Swap
Veg Swap

Slow Cooker Beef & Stir Fried Broccoli

447 calories (447 calories per serving)Portions for Me: 1Portions for Family: 3 (only impacts ingredients and grocery list)
7g
Carbs
41g
Protein
28g
Fat
Fiber
9g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
24 oz Beef, chuck roast (stew meat), raw - 364 calories per serving
60 oz Tofu, extra firm - 356 calories per serving
6 cups Broccoli, frozen - 47 calories per serving
1.32 Tbsp Ghee - 37 calories per serving
1.32 Tbsp Olive oil (Tbsp) - 39 calories per serving
½ tsp Salt - 0 calories per serving

Directions

Swap beef for tofu. Press and cube tofu, then pan-fry (8–12 mins) until golden brown. Stir-fry with broccoli in ghee, season with salt.
Swap ghee for olive oil.
  1. Add beef to your slow cooker (no liquid or other ingredients needed).
  2. Cover, cook on low for 6-8 hours (assuming you're cooking at least 4 portions at once).
  3. Once cooked, shred with forks, add salt.
  4. Melt ghee in a pan on the stovetop on low heat, stir fry broccoli until cooked through, add more salt.
  5. Enjoy!

Recipe Details
View

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
Note: list includes all portions (including family portions) multiplied by the number of days that meal is selected
Frozen
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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