Skillet Dinners
Rachel’s Meal Plans are a 1200 calorie base. Add calories to meet your personal calorie goal. Here is a tutorial on how to add calories.
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
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Italian seasoning - 0 calories
Directions
Swap chicken for tofu, pressing tofu to remove excess water, then slice into thin strips first.
Swap provolone for avocado. Dice the avocado and top the meal before serving.
- Slice veggies and 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
¾ cup Beans & legumes, White, cooked - 165 calories
2 Tbsp Pesto, dairy-free (Tbsp) - 160 calories
½ cup Tomatoes, grape - 16 calories
1½ cups Broccoli - 36 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap cheese for more dairy-free pesto.
- 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
Swap ground beef for black beans in Step 3.
Swap cheese for avocado, topping the dish at the end.
- 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
18g
Carbs
33g
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
⅛ tsp Garlic salt - 0 calories
Directions
Swap all dairy for their dairy-free versions.
- 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!
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
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Italian seasoning - 0 calories
Directions
Swap chicken for tofu, pressing tofu to remove excess water, then slice into thin strips first.
Swap provolone for avocado. Dice the avocado and top the meal before serving.
- Slice veggies and 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
¾ cup Beans & legumes, White, cooked - 165 calories
2 Tbsp Pesto, dairy-free (Tbsp) - 160 calories
½ cup Tomatoes, grape - 16 calories
1½ cups Broccoli - 36 calories
⅛ tsp Red pepper flakes - 0 calories
⅛ tsp Italian seasoning - 0 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap chicken for white beans in Step 3.
Swap cheese for more dairy-free pesto.
- 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
Swap ground beef for black beans in Step 3.
Swap cheese for avocado, topping the dish at the end.
- 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
18g
Carbs
33g
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
⅛ tsp Garlic salt - 0 calories
Directions
Swap all dairy for their dairy-free versions.
- 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
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
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.