Meal Prep Salads

monday
Day Total Calories
540
0
(540 calories remainingover target)
Day Total Macros
38g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
g
lunch @ 12:30 pm
Edit Meal
tuesday
Day Total Calories
389
0
(389 calories remainingover target)
Day Total Macros
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
g
lunch @ 12:30 pm
Edit Meal
wednesday
Day Total Calories
480
0
(480 calories remainingover target)
Day Total Macros
37g
Carbs
63g
Protein
7g
Fat
Fiber
6g
Added Sugar
g
lunch @ 12:30 pm
Edit Meal
thursday
Day Total Calories
315
0
(315 calories remainingover target)
Day Total Macros
6g
Carbs
64g
Protein
4g
Fat
Fiber
2g
Added Sugar
g
lunch @ 12:30 pm
Edit Meal
friday
Day Total Calories
476
0
(476 calories remainingover target)
Day Total Macros
18g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
g
lunch @ 12:30 pm
Edit Meal

lunch

monday

Calories
540
39g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
g
Dairy Swap
Veg Swap

Chicken Caesar Pasta Bowl

Starch
540 calories (540 calories per serving)
38g
Carbs
66g
Protein
10g
Fat
Fiber
7g
Added Sugar
g
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Ingredients

6 oz Chicken breast, boneless, skinless, raw - 190 calories
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
2 Uncured bacon, slice - 88 calories
4 slice Soy bacon, slice - 80 calories
2 oz Yogurt, plain, Greek, 2%, from tub - 43 calories
¼ Yogurt, plain, 2%, dairy-free, from tub - 38 calories
1 tsp Garlic, minced (tsp) - 0 calories
½ Lemon, Whole - 11 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 17 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.
  1. Cook pasta as instructed on package. Drain and let cool once cooked.
  2. Slice bacon into small pieces then fry on stove top until cooked through.
  3. Slice chicken into bites. Stir fry chicken in bacon's pan until chicken has cooked through.
  4. Slice tomatoes.
  5. To make Caesar dressing: mix together Greek yogurt, minced garlic, more salt & pepper, Worcestershire sauce, mustard, lemon (juiced), and grated Parmesan cheese.
  6. Combine kale, tomatoes, pasta, bacon, chicken, and mix together with Caesar dressing.
  7. Enjoy!
  8. No bacon? Use turkey or the vegetarian option.

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tuesday

Calories
389
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
g
Dairy Swap
Veg Swap

Creamy Southwest Chicken Salad

Starch
389 calories (389 calories per serving)
32g
Carbs
52g
Protein
3g
Fat
Fiber
8g
Added Sugar
g
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Ingredients

6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 cup Beans & legumes, black beans, cooked - 228 calories
¼ cup Beans & legumes, black beans, cooked - 57 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, Greek, 2%, from tub - 43 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.
  1. Slice chicken into bite sized pieces.
  2. Spray a pan with an oil spray.
  3. Cook chicken pieces on medium heat until cooked through, finely chop even more once cooled down.
  4. Dice pepper, celery, and red onion.
  5. Mix all ingredients together.
  6. Enjoy!
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wednesday

Calories
481
38g
Carbs
64g
Protein
8g
Fat
Fiber
6g
Added Sugar
g
Dairy Swap
Veg Swap

Creamy Protein Pasta Salad

Starch
480 calories (480 calories per serving)
37g
Carbs
63g
Protein
7g
Fat
Fiber
6g
Added Sugar
g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw - 190 calories
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
3 Tbsp Milk, 2% (Tbsp) - 27 calories
2 Tbsp Pesto, dairy-free (Tbsp) - 160 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
4 oz Yogurt, plain, Greek, 2%, from tub - 85 calories
2 tsp Ranch Seasoning - 16 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.
  1. Cook pasta as instructed on packaged. Refrigerate to cool down.
  2. On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
  3. Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
  4. To make dressing: mix together yogurt, milk, ranch seasoning, and salt in a bowl.
  5. Combine all foods, enjoy!
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thursday

Calories
316
7g
Carbs
64g
Protein
5g
Fat
Fiber
2g
Added Sugar
g
Dairy Swap
Veg Swap

Probiotic Tuna Salad

315 calories (315 calories per serving)
6g
Carbs
64g
Protein
4g
Fat
Fiber
2g
Added Sugar
g
ViewHide meal Details

Ingredients

2 Tuna, canned (1 can) - 240 calories
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked - 225 calories
¼ cup Yogurt, plain, whole milk, from tub - 53 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.
  1. Dice pickles, celery, radish, parsley.
  2. Mix all ingredients in a bowl, enjoy!
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friday

Calories
476
18g
Carbs
55g
Protein
21g
Fat
Fiber
2g
Added Sugar
g
Dairy Swap
Veg Swap

Fast Buffalo Chicken Dip with Veg

476 calories (476 calories per serving)
18g
Carbs
55g
Protein
21g
Fat
Fiber
1g
Added Sugar
g
ViewHide meal Details

Ingredients

5 oz Rotisserie chicken - 250 calories
1 cup Beans & legumes, White, cooked - 220 calories
¾ cup Cottage cheese, 2% - 135 calories
¾ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free - 203 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) - 60 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.
  1. Optional: blend cottage cheese in a blender.
  2. Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
  3. Top with cheddar cheese, microwave for 1-2 minutes.
  4. Dip with veggies, enjoy!
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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
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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