Skillet Dinners
monday
Day Total Calories
Day Total Macros
18g
Carbs
60g
Protein
21g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
11 oz Tofu, extra firm
– 261 calories
¾ Avocado, small
– 175 calories
½ Bell pepper, red, medium
– 19 calories
½ Bell pepper, orange, large
– 25 calories
½ cup Mushrooms, small, whole or sliced
– 8 calories
½ Onion, yellow, large
– 28 calories
1 tsp Avocado oil (tsp)
– 41 calories
¼ tsp Red pepper flakes
– 0 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Italian seasoning
– 0 calories
Directions
- Slice veggies & chicken into thin strips.
- Add oil to a pan.
- Stir fry veggies & chicken, stirring occasionally, about 15 minutes on low-medium heat.
- Mix in seasonings & top with cheese.
- Let cheese melt ~5 minutes.
- Optional: top with fresh chopped parsley at the end.
tuesday
Day Total Calories
Day Total Macros
26g
Carbs
26g
Protein
25g
Fat
Fiber
8g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
3 Egg, large
– 216 calories
1½ cups Cauliflower rice, frozen
– 40 calories
⅔ cup Peas/Corn/Carrots, Frozen
– 70 calories
¼ Onion, yellow
– 14 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
1 Tbsp Soy sauce (Tbsp)
– 10 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Garlic salt
– 0 calories
1 tsp Hot sauce (tsp)
– 0 calories
Directions
- Add oil to a pan
- Stir fry cauliflower rice and peas mixture until cooked through
- Crack in eggs, continue cooking, stirring occasionally so that eggs cook through
- Top with seasonings and sesame seeds
wednesday
Day Total Calories
Day Total Macros
13g
Carbs
56g
Protein
18g
Fat
Fiber
5g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
6 oz Tofu, extra firm
– 143 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ cup Tomatoes, grape
– 16 calories
1½ cups Broccoli
– 36 calories
¼ tsp Red pepper flakes
– 0 calories
¼ tsp Italian seasoning
– 0 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray.
- Stir fry chicken, broccoli, & tomatoes until chicken has cooked through.
- Mix in pesto & seasonings.
- Top with cheese & let the cheese melt.
- Enjoy!
thursday
Day Total Calories
Day Total Macros
22g
Carbs
38g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, black beans, cooked
– 171 calories
½ cup Corn, canned
– 63 calories
1 Zucchini, medium
– 33 calories
½ Avocado, small
– 117 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 tsp Taco seasoning
– 5 calories
⅛ tsp Garlic salt
– 0 calories
Directions
- Dice zucchini.
- Add oil to your pan.
- Cook ground beef on medium heat until cooked through.
- Add in zucchini, corn, and seasoning, stir fry until zucchini is soft (to your liking).
- Top with cheese and cover your pan with a lid so the cheese melts (about 2 minutes).
- Enjoy!
friday
Day Total Calories
Day Total Macros
18g
Carbs
33g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Cauli Mac & Cheese with Cottage Cheese
19g
Carbs
34g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
2 cups Cauliflower rice, frozen
– 53 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
½ cup Cheese, shredded, dairy-free
– 180 calories
½ tsp Garlic powder
– 0 calories
1 dash Salt
– 0 calories
Directions
- Optional: blend cottage cheese in a blender until smooth.
- Spray pot with an oil spray.
- Stir fry cauli rice on low heat, until cooked through.
- Add in the rest of your ingredients (cheese, seasonings, etc.), mix them in so everything has heated & combined.
- Enjoy!
saturday
Day Total Calories
Day Total Macros
19g
Carbs
34g
Protein
21g
Fat
Fiber
3g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, black beans, cooked
– 114 calories
1 cup Bell pepper, yellow, diced
– 40 calories
¼ cup Canned, diced tomatoes
– 14 calories
½ cup Onion, yellow, diced
– 14 calories
⅔ Avocado, small
– 154 calories
¼ tsp Garlic salt
– 0 calories
1 tsp Taco seasoning
– 5 calories
Directions
- Dice onion and bell pepper.
- Spray a pan with oil spray.
- Add ground turkey, onion, and bell pepper.
- Stir fry on medium heat until cooked through.
- Add tomatoes & seasonings, stir to combine.
- Top with cheese and cover until melted.
dinner
monday
Calories
530
19g
Carbs
61g
Protein
22g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
11 oz Tofu, extra firm
– 261 calories
¾ Avocado, small
– 175 calories
½ Bell pepper, red, medium
– 19 calories
½ Bell pepper, orange, large
– 25 calories
½ cup Mushrooms, small, whole or sliced
– 8 calories
½ Onion, yellow, large
– 28 calories
1 tsp Avocado oil (tsp)
– 41 calories
¼ tsp Red pepper flakes
– 0 calories
¼ tsp Garlic salt
– 0 calories
¼ tsp Italian seasoning
– 0 calories
Directions
- Slice veggies & chicken into thin strips.
- Add oil to a pan.
- Stir fry veggies & chicken, stirring occasionally, about 15 minutes on low-medium heat.
- Mix in seasonings & top with cheese.
- Let cheese melt ~5 minutes.
- Optional: top with fresh chopped parsley at the end.
tuesday
Calories
441
26g
Carbs
27g
Protein
25g
Fat
Fiber
9g
Added Sugar
—g
Ingredients
3 Egg, large
– 216 calories
1½ cups Cauliflower rice, frozen
– 40 calories
⅔ cup Peas/Corn/Carrots, Frozen
– 70 calories
¼ Onion, yellow
– 14 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 Tbsp Sesame seeds (Tbsp)
– 50 calories
1 Tbsp Soy sauce (Tbsp)
– 10 calories
1 tsp Garlic, minced (tsp)
– 0 calories
⅛ tsp Garlic salt
– 0 calories
1 tsp Hot sauce (tsp)
– 0 calories
Directions
- Add oil to a pan
- Stir fry cauliflower rice and peas mixture until cooked through
- Crack in eggs, continue cooking, stirring occasionally so that eggs cook through
- Top with seasonings and sesame seeds
wednesday
Calories
442
13g
Carbs
56g
Protein
19g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
6 oz Tofu, extra firm
– 143 calories
2 Tbsp Pesto, dairy-free (Tbsp)
– 160 calories
½ cup Tomatoes, grape
– 16 calories
1½ cups Broccoli
– 36 calories
¼ tsp Red pepper flakes
– 0 calories
¼ tsp Italian seasoning
– 0 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Slice chicken into bite-sized pieces.
- Spray a pan with an oil spray.
- Stir fry chicken, broccoli, & tomatoes until chicken has cooked through.
- Mix in pesto & seasonings.
- Top with cheese & let the cheese melt.
- Enjoy!
thursday
Calories
464
23g
Carbs
39g
Protein
25g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, black beans, cooked
– 171 calories
½ cup Corn, canned
– 63 calories
1 Zucchini, medium
– 33 calories
½ Avocado, small
– 117 calories
1 tsp Avocado oil (tsp)
– 41 calories
1 tsp Taco seasoning
– 5 calories
⅛ tsp Garlic salt
– 0 calories
Directions
- Dice zucchini.
- Add oil to your pan.
- Cook ground beef on medium heat until cooked through.
- Add in zucchini, corn, and seasoning, stir fry until zucchini is soft (to your liking).
- Top with cheese and cover your pan with a lid so the cheese melts (about 2 minutes).
- Enjoy!
friday
Calories
437
19g
Carbs
34g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
Cauli Mac & Cheese with Cottage Cheese
19g
Carbs
34g
Protein
27g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
2 cups Cauliflower rice, frozen
– 53 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
2 Tbsp Cream cheese, dairy-free (Tbsp)
– 70 calories
½ cup Cheese, shredded, dairy-free
– 180 calories
½ tsp Garlic powder
– 0 calories
1 dash Salt
– 0 calories
Directions
- Optional: blend cottage cheese in a blender until smooth.
- Spray pot with an oil spray.
- Stir fry cauli rice on low heat, until cooked through.
- Add in the rest of your ingredients (cheese, seasonings, etc.), mix them in so everything has heated & combined.
- Enjoy!
saturday
Calories
397
20g
Carbs
34g
Protein
21g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
½ cup Beans & legumes, black beans, cooked
– 114 calories
1 cup Bell pepper, yellow, diced
– 40 calories
¼ cup Canned, diced tomatoes
– 14 calories
½ cup Onion, yellow, diced
– 14 calories
⅔ Avocado, small
– 154 calories
¼ tsp Garlic salt
– 0 calories
1 tsp Taco seasoning
– 5 calories
Directions
- Dice onion and bell pepper.
- Spray a pan with oil spray.
- Add ground turkey, onion, and bell pepper.
- Stir fry on medium heat until cooked through.
- Add tomatoes & seasonings, stir to combine.
- Top with cheese and cover until melted.
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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