Grain Bowls
monday
Day Total Calories
Day Total Macros
34g
Carbs
30g
Protein
32g
Fat
Fiber
9g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
6 oz Tempeh - 280 calories
½ Bell pepper, red, medium - 19 calories
⅛ Onion, red - 6 calories
½ cup Rice, wild, cooked - 94 calories
2 cups Mixed greens - 20 calories
½ Avocado, small - 117 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap steak for tempeh in Step 3. Slice the tempeh into thin strips or cubes, then steam or marinate (optional for added flavor). Bake at 400°F for 10–15 minutes, flipping halfway through.
- Cook rice as instructed on package.
- Preheat oven to 400F.
- Slice steak.
- Spray a baking sheet with an oil spray, add on steak. Bake for 8-10 minutes, flipping halfway through.
- Slice avocado, dice onion.
- Arrange all foods in a bowl, drizzle with olive oil and salt & pepper.
tuesday
Day Total Calories
Day Total Macros
41g
Carbs
26g
Protein
18g
Fat
Fiber
8g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Cucumber, medium - 21 calories
½ cup Broccoli - 12 calories
½ cup Rice, brown, cooked - 109 calories
2 cups Mixed greens - 20 calories
2 Tbsp Sauerkraut - 5 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook rice as instructed on package
- Preheat oven to 400F
- Slice tofu into cubes
- Spray a baking sheet with an oil spray, add on tofu cubes and broccoli. Bake for 25 minutes or until tofu has cooked through.
- Slice cucumber.
- Arrange all foods in a bowl, drizzle with olive oil and salt & pepper.
wednesday
Day Total Calories
Day Total Macros
37g
Carbs
33g
Protein
23g
Fat
Fiber
9g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Cucumber, medium - 21 calories
½ Bell pepper, red, medium - 19 calories
½ cup Barley, cooked - 97 calories
2 cups Romaine lettuce - 16 calories
2 Tbsp Pecans (Tbsp) - 94 calories
1 oz Pickles, chip-cut - 0 calories
⅛ Onion, red - 6 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap salmon for marinated tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
- Cook barley as instructed on package.
- Preheat oven to 400F.
- Spray a baking sheet with an oil spray, add on salmon. Bake for 15 minutes or until cooked through.
- Dice cucumber and red onion, slice pepper.
- Arrange all foods to a bowl, drizzle with olive oil and salt & pepper.
thursday
Day Total Calories
Day Total Macros
41g
Carbs
27g
Protein
29g
Fat
Fiber
10g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
3 Egg, large - 216 calories
½ Cucumber, medium - 21 calories
½ cup Tomatoes, grape - 16 calories
½ cup Quinoa, cooked - 111 calories
2 cups Mixed greens - 20 calories
½ Avocado, small - 117 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Hard boil eggs (place eggs in a pot with water, bring to a boil and boil for 5 minutes). Once eggs have cooled, slice.
- Separately, slice cucumbers, tomatoes, and avocado
- Add all ingredients to a bowl, drizzle with olive oil and salt & pepper
friday
Day Total Calories
Day Total Macros
34g
Carbs
45g
Protein
8g
Fat
Fiber
5g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
½ Cucumber, medium - 21 calories
½ cup Broccoli - 12 calories
2 Tbsp Sauerkraut - 5 calories
½ oz Olives, whole - 25 calories
½ cup Quinoa, cooked - 111 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap chicken breast for chickpeas in Step 4. Drain and rinse the chickpeas, then stir fry in the pan until warmed through or lightly browned.
- Cook quinoa as instructed on package.
- Slice chicken into bite sized pieces.
- Separately, slice cucumbers and broccoli.
- Spray a pan with an oil spray, stir fry chicken until cooked through.
- Add all ingredients to a bowl, drizzle with olive oil and salt & pepper.
lunch
monday
Calories
555
34g
Carbs
31g
Protein
32g
Fat
Fiber
10g
Added Sugar
—g
Ingredients
6 oz Tempeh - 280 calories
½ Bell pepper, red, medium - 19 calories
⅛ Onion, red - 6 calories
½ cup Rice, wild, cooked - 94 calories
2 cups Mixed greens - 20 calories
½ Avocado, small - 117 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap steak for tempeh in Step 3. Slice the tempeh into thin strips or cubes, then steam or marinate (optional for added flavor). Bake at 400°F for 10–15 minutes, flipping halfway through.
- Cook rice as instructed on package.
- Preheat oven to 400F.
- Slice steak.
- Spray a baking sheet with an oil spray, add on steak. Bake for 8-10 minutes, flipping halfway through.
- Slice avocado, dice onion.
- Arrange all foods in a bowl, drizzle with olive oil and salt & pepper.
tuesday
Calories
437
41g
Carbs
26g
Protein
18g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Cucumber, medium - 21 calories
½ cup Broccoli - 12 calories
½ cup Rice, brown, cooked - 109 calories
2 cups Mixed greens - 20 calories
2 Tbsp Sauerkraut - 5 calories
2 tsp Olive oil (tsp) - 80 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook rice as instructed on package
- Preheat oven to 400F
- Slice tofu into cubes
- Spray a baking sheet with an oil spray, add on tofu cubes and broccoli. Bake for 25 minutes or until tofu has cooked through.
- Slice cucumber.
- Arrange all foods in a bowl, drizzle with olive oil and salt & pepper.
wednesday
Calories
492
38g
Carbs
34g
Protein
23g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
8 oz Tofu, extra firm - 190 calories
½ Cucumber, medium - 21 calories
½ Bell pepper, red, medium - 19 calories
½ cup Barley, cooked - 97 calories
2 cups Romaine lettuce - 16 calories
2 Tbsp Pecans (Tbsp) - 94 calories
1 oz Pickles, chip-cut - 0 calories
⅛ Onion, red - 6 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap salmon for marinated tofu. Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
- Cook barley as instructed on package.
- Preheat oven to 400F.
- Spray a baking sheet with an oil spray, add on salmon. Bake for 15 minutes or until cooked through.
- Dice cucumber and red onion, slice pepper.
- Arrange all foods to a bowl, drizzle with olive oil and salt & pepper.
thursday
Calories
541
41g
Carbs
27g
Protein
29g
Fat
Fiber
11g
Added Sugar
—g
Ingredients
3 Egg, large - 216 calories
½ Cucumber, medium - 21 calories
½ cup Tomatoes, grape - 16 calories
½ cup Quinoa, cooked - 111 calories
2 cups Mixed greens - 20 calories
½ Avocado, small - 117 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
- Cook quinoa as instructed on package
- Hard boil eggs (place eggs in a pot with water, bring to a boil and boil for 5 minutes). Once eggs have cooled, slice.
- Separately, slice cucumbers, tomatoes, and avocado
- Add all ingredients to a bowl, drizzle with olive oil and salt & pepper
friday
Calories
414
34g
Carbs
45g
Protein
8g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
½ Cucumber, medium - 21 calories
½ cup Broccoli - 12 calories
2 Tbsp Sauerkraut - 5 calories
½ oz Olives, whole - 25 calories
½ cup Quinoa, cooked - 111 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 tsp Olive oil (tsp) - 40 calories
⅛ tsp Salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap chicken breast for chickpeas in Step 4. Drain and rinse the chickpeas, then stir fry in the pan until warmed through or lightly browned.
- Cook quinoa as instructed on package.
- Slice chicken into bite sized pieces.
- Separately, slice cucumbers and broccoli.
- Spray a pan with an oil spray, stir fry chicken until cooked through.
- Add all ingredients to a bowl, drizzle with olive oil and salt & pepper.
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.