Breakfast Meal Prep
monday
Day Total Calories
Day Total Macros
11g
Carbs
39g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
¾ Sausage, vegetarian - 158 calories
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
½ cup Fresh Salsa (Pico de Gallo) - 40 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ground sausage for vegetarian sausage in Step 1, following package instructions.
Swap both cheeses for dairy-free versions.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400°F.
- 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!
tuesday
Day Total Calories
Day Total Macros
8g
Carbs
35g
Protein
25g
Fat
Fiber
—g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 slice Soy bacon, slice - 40 calories
2 Egg, large - 144 calories
¼ cup Cheese, shredded, dairy-free - 90 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
¼ Bell pepper, red, medium - 9 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
- Preheat oven to 400 degrees F.
- Slice pepper into small pieces.
- Crack eggs into oven-safe container, then add the rest of your ingredients.
- Mix to combine.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
wednesday
Day Total Calories
Day Total Macros
6g
Carbs
37g
Protein
28g
Fat
Fiber
1g
Added Sugar
—g
breakfast @ 8:00 am
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!
thursday
Day Total Calories
Day Total Macros
7g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
⅓ cup Broccoli - 8 calories
½ cup Leafy greens, arugula, raw - 3 calories
¼ cup Tomatoes, grape - 8 calories
2 slice Soy bacon, slice - 40 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap bacon for crumbled soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves, chop broccoli into small pieces.
- Crack eggs into oven-safe container (the one's I'm using are 6-cup glass), 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
34g
Carbs
29g
Protein
25g
Fat
Fiber
5g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Egg Bake with Sweet Potato and Feta
31g
Carbs
22g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
½ Sausage, vegetarian - 105 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Egg, large - 144 calories
¼ Avocado, small - 58 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
1 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap sausage for vegetarian sausage, following package instructions.
Swap cheese for avocado.
- Preheat oven to 400°F.
- Dice sausage &sweet potatoes.
- Put oven-safe containers on a baking sheet.
- Add to sausage & sweet potato to oven-safe containers, add in oil, garlic salt, paprika, pepper, & bake for 20 minutes.
- Remove from oven, crack in eggs & mix in.
- Top with sun-dried tomatoes and feta.
- Return baking sheet with oven-safe containers back to the oven and bake for another 30 minutes.
- Enjoy!
breakfast
monday
Calories
476
11g
Carbs
40g
Protein
29g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
¾ Sausage, vegetarian - 158 calories
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
½ cup Fresh Salsa (Pico de Gallo) - 40 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ground sausage for vegetarian sausage in Step 1, following package instructions.
Swap both cheeses for dairy-free versions.
- Spray a pan with an oil spray. Stir fry ground sausage low heat until cooked through.
- Preheat oven to 400°F.
- 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!
tuesday
Calories
393
8g
Carbs
35g
Protein
25g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
2 slice Soy bacon, slice - 40 calories
2 Egg, large - 144 calories
¼ cup Cheese, shredded, dairy-free - 90 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
¼ Bell pepper, red, medium - 9 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap bacon for soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Slice bacon into bite-sized pieces, then cook them on low heat on the stove top ~5 minutes.
- Preheat oven to 400 degrees F.
- Slice pepper into small pieces.
- Crack eggs into oven-safe container, then add the rest of your ingredients.
- Mix to combine.
- Bake for 35 minutes, or until the mixture has set.
- Enjoy!
wednesday
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!
thursday
Calories
337
8g
Carbs
36g
Protein
18g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
½ cup Cottage cheese, 2%, dairy-free - 115 calories
⅓ cup Broccoli - 8 calories
½ cup Leafy greens, arugula, raw - 3 calories
¼ cup Tomatoes, grape - 8 calories
2 slice Soy bacon, slice - 40 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp) - 48 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories
Directions
Swap bacon for crumbled soy bacon, cooking it to package instructions.
Swap both regular cheeses for dairy-free versions.
- Preheat oven to 400 degrees F.
- Slice tomatoes in halves, chop broccoli into small pieces.
- Crack eggs into oven-safe container (the one's I'm using are 6-cup glass), 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
409
31g
Carbs
22g
Protein
22g
Fat
Fiber
5g
Added Sugar
1g
Egg Bake with Sweet Potato and Feta
31g
Carbs
22g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
½ Sausage, vegetarian - 105 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 Egg, large - 144 calories
¼ Avocado, small - 58 calories
1 Tbsp Tomatoes, sun-dried, oil packed - 17 calories
1 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
Directions
Swap sausage for vegetarian sausage, following package instructions.
Swap cheese for avocado.
- Preheat oven to 400°F.
- Dice sausage &sweet potatoes.
- Put oven-safe containers on a baking sheet.
- Add to sausage & sweet potato to oven-safe containers, add in oil, garlic salt, paprika, pepper, & bake for 20 minutes.
- Remove from oven, crack in eggs & mix in.
- Top with sun-dried tomatoes and feta.
- Return baking sheet with oven-safe containers back to the oven and bake for another 30 minutes.
- 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.