Meal Prep Creamy Salads

Spicy Jalapeño Popper Dip

505 calories (505 calories per serving)

13g

Carbs

57g

Protein

24g

Fat

Fiber

Added Sugar

—g

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Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

¾ cup Beans & legumes, White, cooked – 165 calories

¾ cup Cottage cheese, 2% – 135 calories

¾ cup Cottage cheese, 2%, dairy-free – 173 calories

2 Uncured bacon, slice – 88 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

3 Uncured bacon, slice – 132 calories

⅛ Jalapeno peppers (whole) – 1 calories

¼ 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

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 until set, about 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!

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dinner @ 7:30 pm

Egg Salad “Salsa”

381 calories (381 calories per serving)

13g

Carbs

31g

Protein

21g

Fat

Fiber

Added Sugar

—g

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Ingredients

4 Egg, large – 288 calories

½ cup Celery stalks, chopped in half – 8 calories

¾ Bell pepper, green, medium – 20 calories

3 Pickle spears – 12 calories

2 Tbsp Cilantro – 0 calories

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories

3 Tbsp Yogurt, plain, 2%, dairy-free, from tub – 38 calories

2 tsp Dijon mustard (tsp) – 10 calories

¼ tsp Salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Hard boil eggs by placing them in water, bringing to a boil, then reducing to a gentle boil for 9–10 minutes (or turn off heat, cover, and let sit 10–12 minutes). Drain and let cool.
Peel and dice the eggs. Dice veggies and pickles.
Add all ingredients to a bowl and mix well.
Enjoy!

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tuesday

Day Total Calories

859

(859 calories remainingover target)

Day Total Macros

57g

Carbs

105g

Protein

20g

Fat

Fiber

14g

Added Sugar

—g

lunch @ 12:30 pm

Creamy Southwest Chicken Salad with Beans & Corn

Starch

389 calories (389 calories per serving)

32g

Carbs

52g

Protein

Fat

Fiber

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

¼ tsp Salt – 0 calories

1 Tbsp Cilantro – 0 calories

Directions

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!

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dinner @ 7:30 pm

Chicken Cucumber Salad

470 calories (470 calories per serving)

26g

Carbs

53g

Protein

17g

Fat

Fiber

Added Sugar

—g

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Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

1 cup Beans & legumes, White, cooked – 198 calories

1 Cucumber, medium – 42 calories

½ cup Celery stalks, chopped in half – 8 calories

¼ cup Onion, red, diced – 8 calories

2 Tbsp Parsley, fresh – 0 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 Ranch seasoning – 8 calories

2 tsp Hot sauce (tsp) – 0 calories

¼ tsp Salt – 0 calories

¼ cup Pistachios, shelled – 172 calories

Directions

Dice chicken.
Spray a pan with an oil spray, cook chicken on low heat until cooked through.
Dice vegetables, also chop pistachios.
Mix all ingredients together.
Enjoy!
Note: use rotisserie chicken instead if you prefer.

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wednesday

Day Total Calories

868

(868 calories remainingover target)

Day Total Macros

66g

Carbs

99g

Protein

20g

Fat

Fiber

10g

Added Sugar

—g

lunch @ 12:30 pm

Creamy Protein Pasta Salad

Starch

481 calories (481 calories per serving)

38g

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

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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

1 tsp Salt – 0 calories

Directions

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!

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dinner @ 7:30 pm

Spicy Chicken Salad with Chips

Starch

389 calories (389 calories per serving)

30g

Carbs

36g

Protein

13g

Fat

Fiber

Added Sugar

—g

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Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

¾ cup Beans & legumes, White, cooked – 165 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

½ Bell pepper, green, medium – 14 calories

½ cup Corn, canned – 63 calories

½ cup Celery stalks, chopped in half – 8 calories

⅛ Onion, red – 6 calories

1 Tbsp Cilantro – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

1 tsp Taco seasoning – 5 calories

¼ tsp Salt – 0 calories

1 Lime (half) – 0 calories

½ oz Tortilla chips – 62 calories

Directions

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, pepper, onion.
Mix together all ingredients (apart from chips & lime).
Squeeze lime juice into your bowl, mix all ingredients again.
Serve with chips, enjoy!
Inspo for this recipe from @clairehodginss

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thursday

Day Total Calories

798

(798 calories remainingover target)

Day Total Macros

42g

Carbs

114g

Protein

15g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Probiotic Tuna Salad

318 calories (318 calories per serving)

Carbs

64g

Protein

Fat

Fiber

Added Sugar

—g

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Ingredients

2 Tuna, canned in water, drained – 240 calories

¾ cup Beans & legumes, Cannellini (white kidney beans), cooked – 150 calories

¼ cup Yogurt, plain, whole milk, from tub – 53 calories

¼ cup Yogurt, plain, 2%, dairy-free, from tub – 50 calories

½ cup Celery stalks, chopped in half – 8 calories

½ cup Radish slices – 10 calories

¼ cup Onion, red, diced – 8 calories

1 oz Pickles, chip-cut – 0 calories

1 Tbsp Parsley, fresh – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

¼ tsp Salt – 0 calories

Directions

Dice pickles, celery, radish, and parsley.
Mix all ingredients in a bowl, enjoy!

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dinner @ 7:30 pm

Omnivore Vegetarian Dairy-Free Higher Protein

Street Corn Protein Salad

Starch

482 calories (482 calories per serving)

36g

Carbs

50g

Protein

11g

Fat

Fiber

Added Sugar

—g

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Ingredients

4 oz Chicken breast, boneless, skinless, raw – 127 calories

½ cup Beans & legumes, black beans, cooked – 114 calories

¾ cup Corn, canned – 94 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, dairy-free – 115 calories

1 oz Cotija cheese – 110 calories

1 oz Cheese, crumbled, feta, dairy-free – 80 calories

1½ Bell pepper, red, medium – 56 calories

⅛ Onion, red – 6 calories

2 Tbsp Cilantro – 0 calories

½ tsp Chili seasoning – 0 calories

½ tsp Garlic salt – 0 calories

Directions

Slice chicken into bite-sized pieces. Spray a pan with an oil spray, cook chicken until cooked through (you can use pre-cooked chicken strips or rotisserie chicken if you prefer).
Dice cilantro, red onion, & 1/2 of one red pepper. Slice the rest of the pepper (1 pepper per serving) into chunks for scooping.
Optional: blend cottage cheese in a blender.
Mix together all foods, fill what you can into red pepper chunks. Eat the rest with a spoon!
Optional: top with hot sauce or more chili or taco seasoning.
Enjoy!

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friday

Day Total Calories

914

(914 calories remainingover target)

Day Total Macros

38g

Carbs

105g

Protein

37g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Omnivore Vegetarian Dairy-Free Higher Protein

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

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Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

6 oz Rotisserie chicken – 300 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 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

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!

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dinner @ 7:30 pm

Rotel Protein Dip

478 calories (478 calories per serving)

21g

Carbs

57g

Protein

19g

Fat

Fiber

Added Sugar

—g

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Ingredients

⅔ cup Cottage cheese, 2% – 120 calories

⅔ cup Cottage cheese, 2%, dairy-free – 153 calories

5 oz Ground beef, 93% lean, raw – 213 calories

4½ oz Tempeh – 210 calories

2 Tbsp Cheese, Mexican, shredded (Tbsp) – 58 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 Tbsp Nutritional yeast – 20 calories

¼ cup Canned, diced tomatoes – 14 calories

1 Tbsp Green chiles, canned – 5 calories

2 tsp Taco seasoning – 10 calories

¼ tsp Salt – 0 calories

½ Cucumber, medium – 21 calories

½ cup Celery stalks, chopped in half – 8 calories

½ cup Radish slices – 10 calories

Directions

Preheat oven to 375°F.
Mash & cook ground beef until cooked through.
Optional: blend cottage cheese in a blender.
In an oven-safe container, mix together all ingredients (aside from veggies and cheese), then top with cheese.
Bake for 10 minutes.
Slice veggies for dipping.
Enjoy!

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saturday

Day Total Calories

943

(943 calories remainingover target)

Day Total Macros

71g

Carbs

91g

Protein

31g

Fat

Fiber

Added Sugar

lunch @ 12:30 pm

Omnivore Vegetarian Dairy-Free No Sugar Added

Tzatziki Rotisserie Chicken Salad

Starch

520 calories (520 calories per serving)

59g

Carbs

39g

Protein

15g

Fat

Fiber

Added Sugar

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Ingredients

4 oz Rotisserie chicken – 200 calories

¾ cup Beans & legumes, Cannellini (white kidney beans), cooked – 150 calories

6 Tbsp Tzatziki sauce – 105 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 oz Pickled onions – 16 calories

2 oz Pickled onions, no sugar added – 20 calories

½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

¼ tsp Garlic salt – 0 calories

Directions

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.

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dinner @ 7:30 pm

Tuna Egg Ranch Salad

424 calories (424 calories per serving)

13g

Carbs

53g

Protein

17g

Fat

Fiber

Added Sugar

—g

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Ingredients

3 Egg, large – 216 calories

1 Tuna, canned in water, drained – 120 calories

½ cup Lentils, cooked – 115 calories

½ cup Celery stalks, chopped in half – 8 calories

⅛ Onion, red – 6 calories

1 oz Pickles, chip-cut – 0 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 Tbsp + 1 tsp Ranch seasoning – 32 calories

Directions

Hard boil eggs, let cool (or, you can buy pre-hard boiled eggs!) then dice.
Dice celery & onion.
Mix all ingredients together.
Enjoy!

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sunday

Day Total Calories

440

(440 calories remainingover target)

Day Total Macros

38g

Carbs

40g

Protein

13g

Fat

Fiber

Added Sugar

—g

lunch @ 12:30 pm

Creamy Taco Chicken Salad with Chips

Starch

440 calories (440 calories per serving)

38g

Carbs

40g

Protein

13g

Fat

Fiber

Added Sugar

—g

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Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories

¾ cup Beans & legumes, White, cooked – 165 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

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

¼ tsp Salt – 0 calories

Directions

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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