Breakfast Bowls

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monday
Day Total Calories
541
0
(541 calories remainingover target)
Day Total Macros
16g
Carbs
28g
Protein
41g
Fat
Fiber
8g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Dairy Swap

Egg Frittata with Cottage Cheese Peppers

541 calories (541 calories per serving)
16g
Carbs
28g
Protein
41g
Fat
Fiber
8g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large - 216 calories
1 Bell pepper, red, medium - 37 calories
¼ cup Cottage cheese, 2% - 45 calories
¼ cup Cottage cheese, 2%, dairy-free - 58 calories
½ Avocado, small - 117 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
⅛ tsp Garlic salt - 0 calories
2 tsp Avocado oil (tsp) - 82 calories

Directions

Swap cottage cheese for dairy-free version.
  1. Slice pepper in half - halve one half, & dice the other.
  2. Add oil to a pan, stir fry diced pepper slightly.
  3. Whisk eggs in a small bowl, pour into the pan - cover with a lid and cook on low heat until cooked through. Then top with garlic salt & slice into quarters to eat.
  4. Add cottage cheese to the rest of the pepper, & top with everything bagel seasoning.
  5. Mash avocado & add more garlic salt.
  6. Arrange all foods on a plate & enjoy!
Recipe Details
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 Change to Dairy-Free
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tuesday
Day Total Calories
530
0
(530 calories remainingover target)
Day Total Macros
18g
Carbs
37g
Protein
35g
Fat
Fiber
5g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal

Egg Bowl with Smoked Salmon

530 calories (530 calories per serving)
18g
Carbs
37g
Protein
35g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
½ Avocado, small - 117 calories
4 oz Smoked salmon - 133 calories
½ Cucumber, medium - 21 calories
2 cups Leafy greens, arugula, raw - 10 calories
⅛ Onion, red - 6 calories
1 Tbsp Balsamic vinegar - 14 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

  1. Add oil to a pan
  2. Scramble eggs to your desired consistency
  3. Slice cucumber and avocado, dice onion
  4. Add arugula to a bowl, top with balsamic vinegar
  5. Add remaining ingredients to the bowl
  6. Top with everything bagel seasoning, enjoy!
Recipe Details
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wednesday
Day Total Calories
496
0
(496 calories remainingover target)
Day Total Macros
11g
Carbs
27g
Protein
38g
Fat
Fiber
4g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Dairy Swap

Fried Eggs with Cheesy Zoodles

496 calories (496 calories per serving)
11g
Carbs
27g
Protein
38g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
½ cup Cheese, shredded, cheddar - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
2 tsp Avocado oil (tsp) - 82 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Hot sauce (tsp) - 0 calories

Directions

Swap regular cheese for a dairy-free version.
  1. Spray a pan with an oil spray.
  2. Add zoodles to a pan, stir fry on low-medium heat until cooked through (drain away any excess liquid).
  3. Mix in cheese, let the cheese melt.
  4. Remove zoodles from pan.
  5. Add oil to your pan.
  6. Crack in eggs, let sit on low-medium heat until fried until your desired consistency.
  7. Arrange foods on a plate, top with garlic salt & hot sauce.
  8. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
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Add Meal
thursday
Day Total Calories
538
0
(538 calories remainingover target)
Day Total Macros
13g
Carbs
43g
Protein
34g
Fat
Fiber
3g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Veg Swap

Spicy and Ground Turkey Bowl

538 calories (538 calories per serving)
13g
Carbs
43g
Protein
34g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large - 216 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, pinto beans, cooked - 185 calories
1 Zucchini, medium - 33 calories
½ cup Mushrooms, small, whole or sliced - 8 calories
¼ cup Fresh Salsa (Pico de Gallo) - 20 calories
2 tsp Avocado oil (tsp) - 82 calories
1 Tbsp Barbeque sauce, unsweetened - 8 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap ground turkey for pinto beans in Step 3. Rinse and drain the beans if canned, then stir them into the dish during cooking or add them as a topping, depending on the recipe.
  1. Add 1/2 your oil to a pan.
  2. Dice zucchini.
  3. Stir fry ground turkey, zucchini, & mushrooms on low-medium heat until ground turkey has cooked through. Remove from the pan, mix with BBQ sauce.
  4. Add the rest of the oil to the pan, scramble eggs on low-medium heat to desired consistency.
  5. Compile all ingredients in a bowl, top with garlic salt, & enjoy!

Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
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Add Day

breakfast

monday

Calories
542
17g
Carbs
29g
Protein
42g
Fat
Fiber
8g
Added Sugar
—g
Dairy Swap

Egg Frittata with Cottage Cheese Peppers

541 calories (541 calories per serving)
16g
Carbs
28g
Protein
41g
Fat
Fiber
8g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large - 216 calories
1 Bell pepper, red, medium - 37 calories
¼ cup Cottage cheese, 2% - 45 calories
¼ cup Cottage cheese, 2%, dairy-free - 58 calories
½ Avocado, small - 117 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
⅛ tsp Garlic salt - 0 calories
2 tsp Avocado oil (tsp) - 82 calories

Directions

Swap cottage cheese for dairy-free version.
  1. Slice pepper in half - halve one half, & dice the other.
  2. Add oil to a pan, stir fry diced pepper slightly.
  3. Whisk eggs in a small bowl, pour into the pan - cover with a lid and cook on low heat until cooked through. Then top with garlic salt & slice into quarters to eat.
  4. Add cottage cheese to the rest of the pepper, & top with everything bagel seasoning.
  5. Mash avocado & add more garlic salt.
  6. Arrange all foods on a plate & enjoy!
Recipe Details
View

tuesday

Calories
530
19g
Carbs
37g
Protein
35g
Fat
Fiber
6g
Added Sugar
—g

Egg Bowl with Smoked Salmon

530 calories (530 calories per serving)
18g
Carbs
37g
Protein
35g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
½ Avocado, small - 117 calories
4 oz Smoked salmon - 133 calories
½ Cucumber, medium - 21 calories
2 cups Leafy greens, arugula, raw - 10 calories
⅛ Onion, red - 6 calories
1 Tbsp Balsamic vinegar - 14 calories
1 Tbsp Everything Bagel Seasoning (Tbsp) - 45 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

  1. Add oil to a pan
  2. Scramble eggs to your desired consistency
  3. Slice cucumber and avocado, dice onion
  4. Add arugula to a bowl, top with balsamic vinegar
  5. Add remaining ingredients to the bowl
  6. Top with everything bagel seasoning, enjoy!
Recipe Details
View

wednesday

Calories
496
12g
Carbs
28g
Protein
38g
Fat
Fiber
4g
Added Sugar
—g
Dairy Swap

Fried Eggs with Cheesy Zoodles

496 calories (496 calories per serving)
11g
Carbs
27g
Protein
38g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 Egg, large - 144 calories
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
½ cup Cheese, shredded, cheddar - 228 calories
½ cup Cheese, shredded, dairy-free - 180 calories
2 tsp Avocado oil (tsp) - 82 calories
⅛ tsp Garlic salt - 0 calories
1 tsp Hot sauce (tsp) - 0 calories

Directions

Swap regular cheese for a dairy-free version.
  1. Spray a pan with an oil spray.
  2. Add zoodles to a pan, stir fry on low-medium heat until cooked through (drain away any excess liquid).
  3. Mix in cheese, let the cheese melt.
  4. Remove zoodles from pan.
  5. Add oil to your pan.
  6. Crack in eggs, let sit on low-medium heat until fried until your desired consistency.
  7. Arrange foods on a plate, top with garlic salt & hot sauce.
  8. Enjoy!
Recipe Details
View

thursday

Calories
538
13g
Carbs
44g
Protein
34g
Fat
Fiber
4g
Added Sugar
—g
Veg Swap

Spicy and Ground Turkey Bowl

538 calories (538 calories per serving)
13g
Carbs
43g
Protein
34g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large - 216 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
¾ cup Beans & legumes, pinto beans, cooked - 185 calories
1 Zucchini, medium - 33 calories
½ cup Mushrooms, small, whole or sliced - 8 calories
¼ cup Fresh Salsa (Pico de Gallo) - 20 calories
2 tsp Avocado oil (tsp) - 82 calories
1 Tbsp Barbeque sauce, unsweetened - 8 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap ground turkey for pinto beans in Step 3. Rinse and drain the beans if canned, then stir them into the dish during cooking or add them as a topping, depending on the recipe.
  1. Add 1/2 your oil to a pan.
  2. Dice zucchini.
  3. Stir fry ground turkey, zucchini, & mushrooms on low-medium heat until ground turkey has cooked through. Remove from the pan, mix with BBQ sauce.
  4. Add the rest of the oil to the pan, scramble eggs on low-medium heat to desired consistency.
  5. Compile all ingredients in a bowl, top with garlic salt, & enjoy!

Recipe Details
View

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

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
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Frozen

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