Meal Prep Creamy Salads
monday
Day Total Calories
Day Total Macros
38g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
1 cup Leafy greens, kale, raw
– 10 calories
1 cup Tomatoes, grape
– 32 calories
4 slice Soy bacon, slice
– 80 calories
¼ Yogurt, plain, 2%, dairy-free, from tub
– 38 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
½ Lemon, Whole
– 11 calories
¼ Avocado, small
– 58 calories
⅓ Tbsp Dijon mustard
– 5 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 tsp Worcestershire sauce
– 5 calories
Directions
Swap bacon for soy bacon and chicken for tofu.
Swap regular yogurt for dairy-free version and parmesan for avocado.
- Cook pasta as instructed on package. Drain and let cool once cooked.
- Slice bacon into small pieces then fry on stove top until cooked through.
- Slice chicken into bites. Stir fry chicken in bacon’s pan until chicken has cooked through.
- Slice tomatoes.
- To make Caesar dressing: mix together Greek yogurt, minced garlic, more salt & pepper, Worcestershire sauce, mustard, lemon (juiced), & grated Parmesan cheese.
- Combine kale, tomatoes, pasta, bacon, chicken, & mix together with Caesar dressing.
- Enjoy!
- No bacon? Use turkey or the vegetarian option.
tuesday
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!
wednesday
Day Total Calories
Day Total Macros
37g
Carbs
63g
Protein
7g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
½ cup Pasta, elbows, whole wheat, cooked
– 90 calories
½ cup Broccoli
– 12 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Cabbage, shredded
– 8 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
- Combine all foods, enjoy!
thursday
Day Total Calories
Day Total Macros
6g
Carbs
64g
Protein
4g
Fat
Fiber
2g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 225 calories
⅓ Yogurt, plain, 2%, dairy-free, from tub
– 50 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ cup Radish slices
– 10 calories
⅛ Onion, red
– 6 calories
1 oz Pickles, chip-cut
– 0 calories
1 Tbsp Parsley, fresh
– 0 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp Salt
– 0 calories
Directions
Swap tuna for cannellini beans.
Swap regular yogurt for a dairy-free version.
- Dice pickles, celery, radish, parsley.
- Mix all ingredients in a bowl, enjoy!
friday
Day Total Calories
Day Total Macros
18g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Fast Buffalo Chicken Dip with Veg
19g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 220 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free
– 203 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
1 tsp Ranch Seasoning
– 8 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Cucumber, medium
– 21 calories
Directions
Swap chicken for white beans in Step 2. Depending on your desired consistency, consider using a blender.
Swap both regular cheeses for dairy-free versions.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
- Top with cheddar cheese, microwave for 1-2 minutes.
- Dip with veggies, enjoy!
saturday
Day Total Calories
Day Total Macros
29g
Carbs
54g
Protein
18g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ground Beef Cottage Cheese Taco Bowls
29g
Carbs
54g
Protein
18g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
½ cup Corn, canned
– 63 calories
½ oz Tortilla chips
– 62 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
2 Tbsp-dry Cilantro
– 0 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
Directions
Swap ground beef for black beans.
Swap cottage cheese for dairy-free version.
- Stir fry ground beef on low-medium heat until cooked through.
- Optional: blend cottage cheese in a blender.
- Ideally: wait until ground beef has cooled before combining in next step.
- Add cottage cheese, ground beef, taco seasoning, & salt to a bowl, mix together.
- Top with drained corn, drained pico, & chopped cilantro.
- Optional: top with more taco seasoning, salt, & hot sauce.
- Enjoy with chips!
sunday
Day Total Calories
Day Total Macros
38g
Carbs
40g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Creamy Taco Chicken Salad with Chips
38g
Carbs
40g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
½ cup Corn, canned
– 63 calories
½ cup Celery stalks, chopped in half
– 8 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ oz Tortilla chips
– 62 calories
1 tsp-dry Taco seasoning
– 5 calories
½ Bell pepper, green, medium
– 14 calories
⅛ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 4, skipping the chicken prep.
Swap regular yogurt for dairy-free version.
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
- Dice celery.
- Mix together all ingredients (apart from chips).
- Serve with chips, enjoy!
lunch
monday
Calories
540
39g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
8 oz Tofu, extra firm
– 190 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry
– 140 calories
1 cup Leafy greens, kale, raw
– 10 calories
1 cup Tomatoes, grape
– 32 calories
4 slice Soy bacon, slice
– 80 calories
¼ Yogurt, plain, 2%, dairy-free, from tub
– 38 calories
1 tsp-dry Garlic, minced (tsp)
– 0 calories
½ Lemon, Whole
– 11 calories
¼ Avocado, small
– 58 calories
⅓ Tbsp Dijon mustard
– 5 calories
¼ tsp-dry Salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
1 tsp Worcestershire sauce
– 5 calories
Directions
Swap bacon for soy bacon and chicken for tofu.
Swap regular yogurt for dairy-free version and parmesan for avocado.
- Cook pasta as instructed on package. Drain and let cool once cooked.
- Slice bacon into small pieces then fry on stove top until cooked through.
- Slice chicken into bites. Stir fry chicken in bacon’s pan until chicken has cooked through.
- Slice tomatoes.
- To make Caesar dressing: mix together Greek yogurt, minced garlic, more salt & pepper, Worcestershire sauce, mustard, lemon (juiced), & grated Parmesan cheese.
- Combine kale, tomatoes, pasta, bacon, chicken, & mix together with Caesar dressing.
- Enjoy!
- No bacon? Use turkey or the vegetarian option.
tuesday
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!
wednesday
Calories
481
38g
Carbs
64g
Protein
8g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
½ cup Pasta, elbows, whole wheat, cooked
– 90 calories
½ cup Broccoli
– 12 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Cabbage, shredded
– 8 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap yogurt, milk, cheese, & ranch seasoning for dairy-free pesto.
- Cook pasta as instructed on packaged. Refrigerate to cool down.
- On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
- Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
- To make dressing: mix together yogurt, milk, ranch seasoning, & salt in a bowl.
- Combine all foods, enjoy!
thursday
Calories
316
7g
Carbs
64g
Protein
5g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 225 calories
⅓ Yogurt, plain, 2%, dairy-free, from tub
– 50 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ cup Radish slices
– 10 calories
⅛ Onion, red
– 6 calories
1 oz Pickles, chip-cut
– 0 calories
1 Tbsp Parsley, fresh
– 0 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
⅛ tsp Salt
– 0 calories
Directions
Swap tuna for cannellini beans.
Swap regular yogurt for a dairy-free version.
- Dice pickles, celery, radish, parsley.
- Mix all ingredients in a bowl, enjoy!
friday
Calories
482
20g
Carbs
55g
Protein
21g
Fat
Fiber
2g
Added Sugar
—g
Fast Buffalo Chicken Dip with Veg
19g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 220 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free
– 203 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
1 tsp Ranch Seasoning
– 8 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
½ cup Celery stalks, chopped in half
– 8 calories
½ Cucumber, medium
– 21 calories
Directions
Swap chicken for white beans in Step 2. Depending on your desired consistency, consider using a blender.
Swap both regular cheeses for dairy-free versions.
- Optional: blend cottage cheese in a blender.
- Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
- Top with cheddar cheese, microwave for 1-2 minutes.
- Dip with veggies, enjoy!
saturday
Calories
494
29g
Carbs
55g
Protein
18g
Fat
Fiber
3g
Added Sugar
—g
Ground Beef Cottage Cheese Taco Bowls
29g
Carbs
54g
Protein
18g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
½ cup Corn, canned
– 63 calories
½ oz Tortilla chips
– 62 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
2 Tbsp-dry Cilantro
– 0 calories
1 tsp-dry Taco seasoning
– 5 calories
⅛ tsp Salt
– 0 calories
Directions
Swap ground beef for black beans.
Swap cottage cheese for dairy-free version.
- Stir fry ground beef on low-medium heat until cooked through.
- Optional: blend cottage cheese in a blender.
- Ideally: wait until ground beef has cooled before combining in next step.
- Add cottage cheese, ground beef, taco seasoning, & salt to a bowl, mix together.
- Top with drained corn, drained pico, & chopped cilantro.
- Optional: top with more taco seasoning, salt, & hot sauce.
- Enjoy with chips!
sunday
Calories
440
38g
Carbs
40g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Creamy Taco Chicken Salad with Chips
38g
Carbs
40g
Protein
13g
Fat
Fiber
8g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
2 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
½ cup Corn, canned
– 63 calories
½ cup Celery stalks, chopped in half
– 8 calories
1 tsp-dry Hot sauce (tsp)
– 0 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ oz Tortilla chips
– 62 calories
1 tsp-dry Taco seasoning
– 5 calories
½ Bell pepper, green, medium
– 14 calories
⅛ tsp Salt
– 0 calories
Directions
Swap chicken for white beans in Step 4, skipping the chicken prep.
Swap regular yogurt for dairy-free version.
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces.
- Dice celery.
- Mix together all ingredients (apart from chips).
- Serve with chips, enjoy!
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