Meal Prep 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 Garlic, minced (tsp) - 0 calories
½ Lemon, Whole - 11 calories
¼ Avocado, small - 58 calories
⅓ Tbsp Dijon mustard - 5 calories
¼ tsp 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 Taco seasoning - 5 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Salt - 0 calories
1 Tbsp 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 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
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
¼ tsp Ranch Seasoning - 2 calories
1 tsp 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!
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 Garlic, minced (tsp) - 0 calories
½ Lemon, Whole - 11 calories
¼ Avocado, small - 58 calories
⅓ Tbsp Dijon mustard - 5 calories
¼ tsp 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 Taco seasoning - 5 calories
1 tsp Hot sauce (tsp) - 0 calories
⅛ tsp Salt - 0 calories
1 Tbsp 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 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
476
18g
Carbs
55g
Protein
21g
Fat
Fiber
2g
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
¼ tsp Ranch Seasoning - 2 calories
1 tsp 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
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
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