Meal Prep Recipes
monday
Day Total Calories
Day Total Macros
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
½ cup Corn, canned
– 63 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Celery stalks, chopped in half
– 8 calories
⅛ Onion, red
– 6 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
1 tsp-dry Taco seasoning
– 5 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp Salt
– 0 calories
1 Tbsp-dry Cilantro
– 0 calories
Directions
Swap chicken for more black beans in Step 5, skipping the chicken prep.
Swap the regular yogurt for a dairy-free version.
- Slice chicken into bite sized pieces.
- Spray a pan with an oil spray.
- Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
- Dice pepper, celery, and red onion.
- Mix all ingredients together.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
45g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
3 Tempeh bacon
– 90 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
½ Cucumber, medium
– 21 calories
½ Bell pepper, orange, large
– 25 calories
⅛ Onion, red
– 6 calories
½ cup Tomatoes, grape
– 16 calories
⅓ Avocado, small
– 77 calories
2 oz Olives, whole
– 100 calories
⅛ cup Banana peppers
– 5 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
⅛ tsp-dry Italian seasoning
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
⅛ tsp Salt
– 0 calories
Directions
Swap salami for tempeh bacon in Step 2. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then dice and mix with the other ingredients.
Swap pepper jack cheese for sliced or chopped olives & mozzarella balls for diced avocado.
- Cook pasta as instructed on package.
- Dice vegetables, cheese, & salami.
- Mix all ingredients together, enjoy!
wednesday
Day Total Calories
Day Total Macros
17g
Carbs
41g
Protein
17g
Fat
Fiber
4g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, White, cooked
– 110 calories
7 oz Deli slices, turkey
– 210 calories
2 cups Romaine lettuce
– 16 calories
½ Cucumber, medium
– 21 calories
½ Tomato, medium
– 11 calories
⅛ Onion, red
– 6 calories
¼ cup Banana peppers
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
⅛ tsp-dry Italian seasoning
– 0 calories
¼ tsp-dry Salt
– 0 calories
Directions
Swap deli meat for Tofurky slices & salami for white beans in Step 1.
Swap cheese for additional turkey slices.
- Slice salami, cheese, and turkey into small pieces or strips.
- Slice cucumber and tomato into small pieces as well.
- Combine all ingredients, enjoy!
thursday
Day Total Calories
Day Total Macros
62g
Carbs
14g
Protein
16g
Fat
Fiber
16g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ Bell pepper, red, medium
– 19 calories
¼ Cucumber, medium
– 11 calories
⅛ Onion, red
– 6 calories
½ cup Beans & legumes, black beans, cooked
– 114 calories
½ cup Corn, canned
– 63 calories
½ Avocado, small
– 117 calories
⅛ tsp Salt
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
1 oz Tortilla chips
– 123 calories
Directions
- Dice pepper, cucumber, & red onion.
- Drain beans & corn if using canned.
- Mix all ingredients together & serve with chips.
- No avocado? Use oil instead.
friday
Day Total Calories
Day Total Macros
14g
Carbs
49g
Protein
30g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Lentils, cooked
– 230 calories
1 oz Soy pepperoni (Tofurky plant-based pepp’roni)
– 70 calories
½ Bell pepper, green, medium
– 14 calories
½ cup Mushrooms, small, whole or sliced
– 8 calories
¼ oz Olives, sliced
– 13 calories
½ cup Tomatoes, canned, crushed
– 25 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
⅛ tsp-dry Italian seasoning
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground turkey for cooked lentils in Step 5, skipping the ground turkey prep. Use pre-cooked or canned lentils, drain and rinse if needed, then mix them with the veggies, canned tomatoes, garlic, and seasonings in the oven-safe container as directed. Swap pepperoni for soy pepperoni.
Swap regular cheeses for dairy-free versions.
- Preheat oven to 375°F.
- Spray a pan with an oil spray.
- Stir fry ground turkey on medium heat until cooked through.
- Dice pepper and mushrooms.
- In an oven-safe bowl or container, mix together veggies, canned tomatoes, ground turkey, garlic, & seasonings.
- Top with cheeses & pepperoni.
- Bake for 20 minutes.
- Enjoy!
saturday
Day Total Calories
Day Total Macros
38g
Carbs
62g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
¾ cup Beans & legumes, White, cooked
– 165 calories
5 slice Soy bacon, slice
– 100 calories
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
1 Tbsp Tomatoes, sun-dried, oil packed
– 17 calories
⅓ Avocado, small
– 77 calories
1 Tbsp Basil, fresh
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap chicken for white beans & bacon for soy bacon in Step 5.
Swap mozzarella balls for diced avocado.
- Cook pasta as instructed on package. Once cooked, cool in the fridge.
- Preheat your oven to 400°F.
- Slice chicken into small pieces.
- Line a baking sheet with parchment paper.
- Add bacon and chicken to baking sheet in a single layer. Bake for 20 minutes, or until food has cooked through. Once cooked, chop bacon into small pieces. If possible, cool in the fridge before you mix all your ingredients.
- Slice tomatoes in halves, chop basil.
- Mix all ingredients together. Enjoy!
- No bacon? Use turkey bacon, the vegetarian option, or add oil to your salad with the balsamic vinegar.
sunday
Day Total Calories
Day Total Macros
51g
Carbs
33g
Protein
13g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, black beans, cooked
– 171 calories
5 Baby potatoes, yellow/golden
– 125 calories
1 tsp-dry Avocado oil (tsp)
– 41 calories
1 Bell pepper, orange, large
– 50 calories
½ Onion, yellow
– 28 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
1 Tbsp-dry Cilantro
– 0 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ground beef for black beans in Step 6.
- Preheat oven to 400°F.
- Chop potatoes, peppers, and onions in small pieces. Mix together with oil.
- Add potatoes on a baking sheet in a single layer, bake for 20 minutes.
- Remove from oven, add on pepper pieces, bake for another 20 minutes.
- Once cooked, top with taco seasoning & garlic salt.
- Spray a pan with an oil spray, stir fry ground beef until cooked through, top with more taco seasoning and garlic salt.
- Add all ingredients to a bowl, enjoy!
lunch
monday
Calories
389
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
½ cup Corn, canned
– 63 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Celery stalks, chopped in half
– 8 calories
⅛ Onion, red
– 6 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
1 tsp-dry Taco seasoning
– 5 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp Salt
– 0 calories
1 Tbsp-dry Cilantro
– 0 calories
Directions
Swap chicken for more black beans in Step 5, skipping the chicken prep.
Swap the regular yogurt for a dairy-free version.
- Slice chicken into bite sized pieces.
- Spray a pan with an oil spray.
- Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
- Dice pepper, celery, and red onion.
- Mix all ingredients together.
- Enjoy!
tuesday
Calories
493
46g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
3 Tempeh bacon
– 90 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
½ Cucumber, medium
– 21 calories
½ Bell pepper, orange, large
– 25 calories
⅛ Onion, red
– 6 calories
½ cup Tomatoes, grape
– 16 calories
⅓ Avocado, small
– 77 calories
2 oz Olives, whole
– 100 calories
⅛ cup Banana peppers
– 5 calories
2 Tbsp Red wine vinegar (Tbsp)
– 6 calories
⅛ tsp-dry Italian seasoning
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
⅛ tsp Salt
– 0 calories
Directions
Swap salami for tempeh bacon in Step 2. Cook the tempeh bacon as directed on the package or pan-fry until crispy, then dice and mix with the other ingredients.
Swap pepper jack cheese for sliced or chopped olives & mozzarella balls for diced avocado.
- Cook pasta as instructed on package.
- Dice vegetables, cheese, & salami.
- Mix all ingredients together, enjoy!
wednesday
Calories
391
18g
Carbs
42g
Protein
17g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
½ cup Beans & legumes, White, cooked
– 110 calories
7 oz Deli slices, turkey
– 210 calories
2 cups Romaine lettuce
– 16 calories
½ Cucumber, medium
– 21 calories
½ Tomato, medium
– 11 calories
⅛ Onion, red
– 6 calories
¼ cup Banana peppers
– 10 calories
1 Tbsp Red wine vinegar (Tbsp)
– 3 calories
⅛ tsp-dry Italian seasoning
– 0 calories
¼ tsp-dry Salt
– 0 calories
Directions
Swap deli meat for Tofurky slices & salami for white beans in Step 1.
Swap cheese for additional turkey slices.
- Slice salami, cheese, and turkey into small pieces or strips.
- Slice cucumber and tomato into small pieces as well.
- Combine all ingredients, enjoy!
thursday
Calories
451
62g
Carbs
15g
Protein
16g
Fat
Fiber
17g
Added Sugar
—g
Ingredients
½ Bell pepper, red, medium
– 19 calories
¼ Cucumber, medium
– 11 calories
⅛ Onion, red
– 6 calories
½ cup Beans & legumes, black beans, cooked
– 114 calories
½ cup Corn, canned
– 63 calories
½ Avocado, small
– 117 calories
⅛ tsp Salt
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
1 oz Tortilla chips
– 123 calories
Directions
- Dice pepper, cucumber, & red onion.
- Drain beans & corn if using canned.
- Mix all ingredients together & serve with chips.
- No avocado? Use oil instead.
friday
Calories
516
15g
Carbs
49g
Protein
30g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 cup Lentils, cooked
– 230 calories
1 oz Soy pepperoni (Tofurky plant-based pepp’roni)
– 70 calories
½ Bell pepper, green, medium
– 14 calories
½ cup Mushrooms, small, whole or sliced
– 8 calories
¼ oz Olives, sliced
– 13 calories
½ cup Tomatoes, canned, crushed
– 25 calories
⅓ cup Cheese, shredded, dairy-free
– 120 calories
⅛ tsp-dry Italian seasoning
– 0 calories
⅛ tsp-dry Red pepper flakes
– 0 calories
⅛ tsp-dry Garlic salt
– 0 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
Directions
Swap ground turkey for cooked lentils in Step 5, skipping the ground turkey prep. Use pre-cooked or canned lentils, drain and rinse if needed, then mix them with the veggies, canned tomatoes, garlic, and seasonings in the oven-safe container as directed. Swap pepperoni for soy pepperoni.
Swap regular cheeses for dairy-free versions.
- Preheat oven to 375°F.
- Spray a pan with an oil spray.
- Stir fry ground turkey on medium heat until cooked through.
- Dice pepper and mushrooms.
- In an oven-safe bowl or container, mix together veggies, canned tomatoes, ground turkey, garlic, & seasonings.
- Top with cheeses & pepperoni.
- Bake for 20 minutes.
- Enjoy!
saturday
Calories
556
38g
Carbs
62g
Protein
14g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
¾ cup Beans & legumes, White, cooked
– 165 calories
5 slice Soy bacon, slice
– 100 calories
1 cup Leafy greens, arugula, raw
– 5 calories
1 cup Tomatoes, grape
– 32 calories
1 Tbsp Tomatoes, sun-dried, oil packed
– 17 calories
⅓ Avocado, small
– 77 calories
1 Tbsp Basil, fresh
– 0 calories
1 Tbsp-dry Balsamic vinegar
– 14 calories
⅛ tsp Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
Swap chicken for white beans & bacon for soy bacon in Step 5.
Swap mozzarella balls for diced avocado.
- Cook pasta as instructed on package. Once cooked, cool in the fridge.
- Preheat your oven to 400°F.
- Slice chicken into small pieces.
- Line a baking sheet with parchment paper.
- Add bacon and chicken to baking sheet in a single layer. Bake for 20 minutes, or until food has cooked through. Once cooked, chop bacon into small pieces. If possible, cool in the fridge before you mix all your ingredients.
- Slice tomatoes in halves, chop basil.
- Mix all ingredients together. Enjoy!
- No bacon? Use turkey bacon, the vegetarian option, or add oil to your salad with the balsamic vinegar.
sunday
Calories
439
51g
Carbs
34g
Protein
13g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, black beans, cooked
– 171 calories
5 Baby potatoes, yellow/golden
– 125 calories
1 tsp-dry Avocado oil (tsp)
– 41 calories
1 Bell pepper, orange, large
– 50 calories
½ Onion, yellow
– 28 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
1 Tbsp-dry Cilantro
– 0 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp-dry Garlic salt
– 0 calories
Directions
Swap ground beef for black beans in Step 6.
- Preheat oven to 400°F.
- Chop potatoes, peppers, and onions in small pieces. Mix together with oil.
- Add potatoes on a baking sheet in a single layer, bake for 20 minutes.
- Remove from oven, add on pepper pieces, bake for another 20 minutes.
- Once cooked, top with taco seasoning & garlic salt.
- Spray a pan with an oil spray, stir fry ground beef until cooked through, top with more taco seasoning and garlic salt.
- Add all ingredients to a bowl, enjoy!
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