Meal Prep Creamy Salads
monday
Day Total Calories
Day Total Macros
26g
Carbs
88g
Protein
44g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Cottage cheese, 2%, dairy-free
– 173 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!
dinner @ 7:30 pm
Edit Meal
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
¼ 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!
tuesday
Day Total Calories
Day Total Macros
56g
Carbs
105g
Protein
20g
Fat
Fiber
14g
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
- 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!
dinner @ 7:30 pm
Edit Meal
Ingredients
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, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
½ tsp Ranch seasoning
– 4 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.
wednesday
Day Total Calories
Day Total Macros
66g
Carbs
99g
Protein
20g
Fat
Fiber
10g
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
- 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!
dinner @ 7:30 pm
Edit Meal
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 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
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
– 150 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
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!
friday
Day Total Calories
Day Total Macros
17g
Carbs
48g
Protein
19g
Fat
Fiber
1g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Fast Buffalo Chicken Dip with Veg
18g
Carbs
49g
Protein
20g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 220 calories
½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free
– 135 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!
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
59g
Carbs
39g
Protein
15g
Fat
Fiber
8g
Added Sugar
3g
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 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, 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.
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
- 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
dinner
monday
Calories
885
26g
Carbs
88g
Protein
45g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
¾ cup Cottage cheese, 2%, dairy-free
– 173 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!
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
¼ 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!
tuesday
Calories
855
57g
Carbs
106g
Protein
21g
Fat
Fiber
15g
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
- 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!
Ingredients
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, thick-style (e.g., Greek-style), from tub, dairy-free
– 50 calories
½ tsp Ranch seasoning
– 4 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.
wednesday
Calories
869
67g
Carbs
100g
Protein
21g
Fat
Fiber
10g
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
- 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!
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 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
thursday
Calories
318
7g
Carbs
64g
Protein
5g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 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
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!
friday
Calories
437
18g
Carbs
49g
Protein
20g
Fat
Fiber
2g
Added Sugar
—g
Fast Buffalo Chicken Dip with Veg
18g
Carbs
49g
Protein
20g
Fat
Fiber
2g
Added Sugar
—g
Ingredients
1 cup Beans & legumes, White, cooked
– 220 calories
½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free
– 135 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!
saturday
Calories
520
59g
Carbs
39g
Protein
15g
Fat
Fiber
8g
Added Sugar
3g
Tzatziki Rotisserie Chicken Salad
59g
Carbs
39g
Protein
15g
Fat
Fiber
8g
Added Sugar
3g
Ingredients
¾ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 150 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, 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.
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
- 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!
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
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