Meal Prep Creamy Salads
monday
Day Total Calories
Day Total Macros
12g
Carbs
57g
Protein
23g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¾ cup Cottage cheese, 2%, dairy-free
– 173 calories
3 Uncured bacon, slice
– 132 calories
⅛ Jalapeno peppers (whole)
– 1 calories
⅛ tsp Garlic salt
– 0 calories
½ Cucumber, medium
– 21 calories
½ cup Celery stalks, chopped in half
– 8 calories
1 tsp Hot sauce (tsp)
– 0 calories
¼ tsp Ranch Seasoning
– 2 calories
Directions
Swap chicken for white beans. Depending on your desired consistency, consider using a blender.
Swap cottage cheese for dairy-free version and cheddar for more bacon.
- Optional: blend cottage cheese in a blender.
- Cube chicken, & slice bacon into small pieces. Separately, dice jalapeno.
- Spray a pan with an oil spray. Cook chicken & bacon on stovetop until both have cooked through.
- In a bowl, mix together cottage cheese, chicken, bacon, jalapeno, cheese, & garlic salt.
- EITHER: Bake at 375°F for 8 minutes, or microwave for 1-2 minutes (or, eat cold! Although heated is better!)
- Dip with veggies, enjoy!
- Notes: 1) Use rotisserie chicken if you prefer. 2) The picture shows veg and pretzels – but this recipe includes veg to dip only. If you want other dippers, just track them!
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
19g
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 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
58g
Carbs
38g
Protein
14g
Fat
Fiber
8g
Added Sugar
3g
lunch @ 12:30 pm
Edit Meal
Tzatziki Rotisserie Chicken Salad
58g
Carbs
38g
Protein
14g
Fat
Fiber
8g
Added Sugar
3g
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 225 calories
¼ cup Hummus
– 100 calories
½ Cucumber, medium
– 21 calories
½ Bell pepper, red, medium
– 19 calories
½ Bell pepper, yellow, large
– 25 calories
2 Tbsp Pickled Onions
– 16 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
¼ tsp Garlic salt
– 0 calories
Directions
Swap chicken for beans.
Swap tzatziki sauce for hummus.
- Dice veggies, chop chicken into small pieces.
- Fill the bottom of a bowl (or plate, or to-go container) with tzatziki.
- Add veggies & rotisserie chicken to the container with tzatziki. Mix everything together when you’re ready to eat.
- Enjoy!
- Note: you can stir-fry up some chicken if you don’t want to use rotisserie.
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 Hot sauce (tsp)
– 0 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ oz Tortilla chips
– 62 calories
1 tsp 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
505
13g
Carbs
57g
Protein
24g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, White, cooked
– 165 calories
¾ cup Cottage cheese, 2%, dairy-free
– 173 calories
3 Uncured bacon, slice
– 132 calories
⅛ Jalapeno peppers (whole)
– 1 calories
⅛ tsp Garlic salt
– 0 calories
½ Cucumber, medium
– 21 calories
½ cup Celery stalks, chopped in half
– 8 calories
1 tsp Hot sauce (tsp)
– 0 calories
¼ tsp Ranch Seasoning
– 2 calories
Directions
Swap chicken for white beans. Depending on your desired consistency, consider using a blender.
Swap cottage cheese for dairy-free version and cheddar for more bacon.
- Optional: blend cottage cheese in a blender.
- Cube chicken, & slice bacon into small pieces. Separately, dice jalapeno.
- Spray a pan with an oil spray. Cook chicken & bacon on stovetop until both have cooked through.
- In a bowl, mix together cottage cheese, chicken, bacon, jalapeno, cheese, & garlic salt.
- EITHER: Bake at 375°F for 8 minutes, or microwave for 1-2 minutes (or, eat cold! Although heated is better!)
- Dip with veggies, enjoy!
- Notes: 1) Use rotisserie chicken if you prefer. 2) The picture shows veg and pretzels – but this recipe includes veg to dip only. If you want other dippers, just track them!
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
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 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
520
59g
Carbs
39g
Protein
15g
Fat
Fiber
8g
Added Sugar
3g
Tzatziki Rotisserie Chicken Salad
58g
Carbs
38g
Protein
14g
Fat
Fiber
8g
Added Sugar
3g
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 225 calories
¼ cup Hummus
– 100 calories
½ Cucumber, medium
– 21 calories
½ Bell pepper, red, medium
– 19 calories
½ Bell pepper, yellow, large
– 25 calories
2 Tbsp Pickled Onions
– 16 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked
– 134 calories
¼ tsp Garlic salt
– 0 calories
Directions
Swap chicken for beans.
Swap tzatziki sauce for hummus.
- Dice veggies, chop chicken into small pieces.
- Fill the bottom of a bowl (or plate, or to-go container) with tzatziki.
- Add veggies & rotisserie chicken to the container with tzatziki. Mix everything together when you’re ready to eat.
- Enjoy!
- Note: you can stir-fry up some chicken if you don’t want to use rotisserie.
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 Hot sauce (tsp)
– 0 calories
¼ cup Beans & legumes, black beans, cooked
– 57 calories
½ oz Tortilla chips
– 62 calories
1 tsp 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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