Rachel's Meal Prep Recipes
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
37g
Carbs
150g
Protein
53g
Fat
Fiber
9g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
4 Egg, large
– 288 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of turkey, crack in 1 egg, top with salt & pepper (for this recipe, 4 oz turkey = 4 slices of turkey).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
4 Tbsp Sauerkraut
– 10 calories
1 Cucumber, medium
– 42 calories
1 cup Celery stalks, chopped in half
– 16 calories
1 Tbsp Dijon mustard
– 15 calories
1 Tbsp Hot sauce (Tbsp)
– 1 calories
¼ tsp Salt
– 0 calories
4 Tbsp Parsley, fresh
– 0 calories
Directions
- Dice cucumber and celery.
- Mix all ingredients together.
- Enjoy!
snack
Edit Meal
3-ingredient Chicken Nuggets (half-serving)
1g
Carbs
33g
Protein
18g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Mix together your ground turkey, seasonings, egg, & 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties), & then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400°F (you can bake; alternatively – make sure they’re done in the center; they should get to 165°F!).
- Enjoy!
- Note: you could also use ground chicken or canned chicken if you prefer.
dinner @ 7:30 pm
Edit Meal
Ingredients
4½ oz Tempeh
– 210 calories
1 Bell pepper, yellow, large
– 50 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Onion, red, diced
– 15 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 tsp Taco seasoning
– 5 calories
¼ tsp Garlic salt
– 0 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice peppers, onions, and chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
- Spread in a single layer on a baking sheet.
- Bake for 20-25 minutes, or until chicken has cooked through.
- Broil for another 2 minutes so it gets crispy.
- Enjoy!
tuesday
Day Total Calories
Day Total Macros
27g
Carbs
145g
Protein
56g
Fat
Fiber
11g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
4 Egg, large
– 288 calories
3 Tbsp Cottage cheese, 2%, dairy-free (Tbsp)
– 42 calories
4 slice Soy bacon, slice
– 80 calories
3 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 72 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Note: This recipe works best when making multiple portions at once.
- Preheat oven to 375°F.
- Slice bacon into small pieces.
- Add to a pan, fry on stove top on low heat until cooked through.
- In a large bowl, crack in eggs, & add cottage cheese, cheese, cooked bacon pieces, & seasonings.
- Add evenly to muffin tin.
- Bake for 20-25 minutes, until eggs have set.
- Enjoy!
- 1 serving = 4 egg bites
lunch @ 12:30 pm
Edit Meal
Ingredients
1 cup Lentils, cooked
– 230 calories
1 cup Celery stalks, chopped in half
– 16 calories
1 oz Pickles, chip-cut
– 0 calories
2 Tbsp Onion, red, diced
– 4 calories
2 Tbsp Parsley, fresh
– 0 calories
2 Tbsp Balsamic vinegar
– 28 calories
¼ tsp Salt
– 0 calories
Directions
- Dice celery, red onion, pickles, parsley.
- Mix together tuna, above veggies, balsamic, seasonings.
- Enjoy!
snack
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
8 oz Canned salmon
– 240 calories
2 oz Pickles, chip-cut
– 0 calories
6 Tbsp Sauerkraut
– 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning)
– 50 calories
¼ tsp Salt
– 0 calories
Directions
- Drain salmon.
- Quarter pickle slices.
- Mix all ingredients together, enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
8 oz Canned salmon
– 240 calories
1 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 18 calories
½ cup Asparagus spears, chopped
– 14 calories
1½ Zucchini, medium
– 50 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Italian seasoning
– 0 calories
Directions
- Preheat oven to 400°F.
- In a bowl mix together drained salmon, seasonings.
- Make burger patty shapes (1 serving = 2 patties) & coat with grated Parmesan on both sides.
- Chop hard ends off asparagus, then cut asparagus in half.
- Slice zucchini into half moon shapes.
- Line a baking sheet with parchment paper.
- Add veg & patties to the sheet pan.
- Top with more seasonings (use as much as you like).
- Bake for 25 minutes.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1346
38g
Carbs
151g
Protein
54g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
4 slice Deli slices, Tofurky
– 80 calories
4 Egg, large
– 288 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Preheat oven to 375°F.
- Spray a muffin tin with an oil spray.
- Add in 1 slice of turkey, crack in 1 egg, top with salt & pepper (for this recipe, 4 oz turkey = 4 slices of turkey).
- Bake for 20-25 minutes, until whites of eggs have set.
- Enjoy!
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 268 calories
4 Tbsp Sauerkraut
– 10 calories
1 Cucumber, medium
– 42 calories
1 cup Celery stalks, chopped in half
– 16 calories
1 Tbsp Dijon mustard
– 15 calories
1 Tbsp Hot sauce (Tbsp)
– 1 calories
¼ tsp Salt
– 0 calories
4 Tbsp Parsley, fresh
– 0 calories
Directions
- Dice cucumber and celery.
- Mix all ingredients together.
- Enjoy!
3-ingredient Chicken Nuggets (half-serving)
1g
Carbs
33g
Protein
18g
Fat
Fiber
—g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
½ Egg, large
– 36 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Mix together your ground turkey, seasonings, egg, & 1/2 your Parmesan cheese.
- Make small patties (4 oz ground turkey = 6 patties), & then coat your patties with the rest of your Parmesan cheese.
- Air fry for 10 minutes at 400°F (you can bake; alternatively – make sure they’re done in the center; they should get to 165°F!).
- Enjoy!
- Note: you could also use ground chicken or canned chicken if you prefer.
Ingredients
4½ oz Tempeh
– 210 calories
1 Bell pepper, yellow, large
– 50 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Onion, red, diced
– 15 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 tsp Taco seasoning
– 5 calories
¼ tsp Garlic salt
– 0 calories
1 tsp Garlic, minced (tsp)
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice peppers, onions, and chicken into thin strips, mix together with oil, taco seasoning, garlic salt, & minced garlic.
- Spread in a single layer on a baking sheet.
- Bake for 20-25 minutes, or until chicken has cooked through.
- Broil for another 2 minutes so it gets crispy.
- Enjoy!
tuesday
Calories
1361
29g
Carbs
147g
Protein
56g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
4 Egg, large
– 288 calories
3 Tbsp Cottage cheese, 2%, dairy-free (Tbsp)
– 42 calories
4 slice Soy bacon, slice
– 80 calories
3 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 72 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Note: This recipe works best when making multiple portions at once.
- Preheat oven to 375°F.
- Slice bacon into small pieces.
- Add to a pan, fry on stove top on low heat until cooked through.
- In a large bowl, crack in eggs, & add cottage cheese, cheese, cooked bacon pieces, & seasonings.
- Add evenly to muffin tin.
- Bake for 20-25 minutes, until eggs have set.
- Enjoy!
- 1 serving = 4 egg bites
Ingredients
1 cup Lentils, cooked
– 230 calories
1 cup Celery stalks, chopped in half
– 16 calories
1 oz Pickles, chip-cut
– 0 calories
2 Tbsp Onion, red, diced
– 4 calories
2 Tbsp Parsley, fresh
– 0 calories
2 Tbsp Balsamic vinegar
– 28 calories
¼ tsp Salt
– 0 calories
Directions
- Dice celery, red onion, pickles, parsley.
- Mix together tuna, above veggies, balsamic, seasonings.
- Enjoy!
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
8 oz Canned salmon
– 240 calories
2 oz Pickles, chip-cut
– 0 calories
6 Tbsp Sauerkraut
– 15 calories
2 Tbsp Furikake seasoning (seaweed seasoning)
– 50 calories
¼ tsp Salt
– 0 calories
Directions
- Drain salmon.
- Quarter pickle slices.
- Mix all ingredients together, enjoy!
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 201 calories
8 oz Canned salmon
– 240 calories
1 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 18 calories
½ cup Asparagus spears, chopped
– 14 calories
1½ Zucchini, medium
– 50 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
¼ tsp Italian seasoning
– 0 calories
Directions
- Preheat oven to 400°F.
- In a bowl mix together drained salmon, seasonings.
- Make burger patty shapes (1 serving = 2 patties) & coat with grated Parmesan on both sides.
- Chop hard ends off asparagus, then cut asparagus in half.
- Slice zucchini into half moon shapes.
- Line a baking sheet with parchment paper.
- Add veg & patties to the sheet pan.
- Top with more seasonings (use as much as you like).
- Bake for 25 minutes.
- Enjoy!
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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.