Pasta Recipes!

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monday
Day Total Calories
454
0
(454 calories remainingover target)
Day Total Macros
42g
Carbs
41g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
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Hamburger Helper Style Meal Prep Bowls

Starch
455 calories (455 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
42g
Carbs
41g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
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Ingredients

Note: includes all selected portions
16 oz Ground beef, 93% lean, raw (170 calories per serving)
3 cups Beans & legumes, black beans, cooked (171 calories per serving)
1 Onion, yellow (14 calories per serving)
1⅓ cups Canned, diced tomatoes (19 calories per serving)
3 cups Pasta, macaroni, whole wheat, cooked (131 calories per serving)
1 cup Cheese, shredded, mozzarella (84 calories per serving)
1 cup Cheese, shredded, dairy-free (90 calories per serving)
4 cups Cauliflower rice, raw (already riced) (38 calories per serving)
1 tsp Taco seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 375°F.
  2. Dice onion.
  3. Boil pasta as instructed on a package, drain once done.
  4. Stir fry onion, garlic, ground beef, & cauli rice in a pan on medium heat until all foods have cooked through. Mix in tomatoes & seasonings.
  5. Add oven-safe bowls (I use 6-cup) to a baking sheet.
  6. Add into bowls: ground beef mixture, & pasta. Mix gently.
  7. Top with cheese.
  8. Bake for 10 minutes.
  9. Enjoy!
Recipe Details
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Omnivore
Vegetarian
Dairy-Free
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tuesday
Day Total Calories
492
0
(492 calories remainingover target)
Day Total Macros
45g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Swaps

Italian Pasta Salad

Starch
493 calories (493 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
46g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
4 oz Salami (104 calories per serving)
12 Tempeh bacon (90 calories per serving)
2 cups Pasta, bean (e.g. chickpea, lentil), dry (140 calories per serving)
2 Cucumber, medium (21 calories per serving)
2 Bell pepper, orange, large (25 calories per serving)
½ Onion, red (6 calories per serving)
2 cups Tomatoes, grape (16 calories per serving)
4 oz Mozzarella balls, mini (70 calories per serving)
1.32 Avocado, small (77 calories per serving)
4 oz Cheese, sliced, pepper jack, full fat/regular (100 calories per serving)
8 oz Olives, whole (100 calories per serving)
½ cup Banana peppers (5 calories per serving)
½ cup Red wine vinegar (Tbsp) (6 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)
½ tsp Salt (0 calories per serving)

Directions

  1. Cook pasta as instructed on package.
  2. Dice vegetables, cheese, & salami.
  3. Mix all ingredients together, enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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wednesday
Day Total Calories
574
0
(574 calories remainingover target)
Day Total Macros
39g
Carbs
51g
Protein
23g
Fat
Fiber
6g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Protein Ziti

Starch
575 calories (575 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
40g
Carbs
52g
Protein
24g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
2 cups Pasta, bean (e.g. chickpea, lentil), dry (140 calories per serving)
16 oz Rotisserie chicken (200 calories per serving)
3.6 cups Beans & legumes, White, cooked (198 calories per serving)
4 cups Cauliflower florets (25 calories per serving)
1 cup Tomatoes, canned, crushed (13 calories per serving)
1 cup Cottage cheese, 2% (45 calories per serving)
1 cup Cottage cheese, 2%, dairy-free (58 calories per serving)
1⅓ cups Cheese, shredded, cheddar (152 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Spray a pan with an oil spray, stir fry cauliflower florets on low heat until slightly softened.
  2. Boil pasta as instructed on package, drain.
  3. Preheat oven to 375°F.
  4. In a casserole dish, add chicken, cauli florets, cottage cheese, tomatoes, seasonings – mix all together.
  5. Top with cheese.
  6. Bake for 20 mins.
  7. Enjoy!
  8. Note: You can stir fry raw chicken if you don’t want to use rotisserie.
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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Add Meal
thursday
Day Total Calories
531
0
(531 calories remainingover target)
Day Total Macros
43g
Carbs
41g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
dinner @ 7:30 pm
Edit Meal
Swaps

Chicken Parm Skillet

Starch
532 calories (532 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
43g
Carbs
42g
Protein
23g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

Note: includes all selected portions
16 oz Rotisserie chicken (200 calories per serving)
4 cups Beans & legumes, White, cooked (220 calories per serving)
6 cups Cauliflower florets (38 calories per serving)
2 cups Pasta, penne, cooked (100 calories per serving)
1⅓ cups Cheese, parmesan, shredded (cups) (111 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
4 Tbsp Cheese, parmesan, grated (Tbsp) (17 calories per serving)
2 cups Tomatoes, canned, crushed (25 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 tsp Red pepper flakes (tsp) (0 calories per serving)
2 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Note: this recipe works best when making 2+ servings at once. Double, triple etc. the ingredients list to make multiple servings.
  2. Preheat oven to 400 degrees F.
  3. Cook pasta as instructed on package.
  4. Chop rotisserie chicken and cauliflower into small pieces.
  5. Add oil to an oven-safe pan.
  6. Stir fry chicken and cauliflower rice for ~6 minutes, until cauliflower has softened.
  7. Mix in tomatoes, seasonings, and pasta.
  8. Top with cheeses.
  9. Bake for 8 minutes, then broil for 3.
  10. Serve hot, or this dish also lasts for a 2-3 days in the fridge.
  11. Note: no rotisserie chicken? Use chicken thigh or the vegetarian option.

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
View
Add Meal
Add Day

lunch

dinner

monday

Calories
455
42g
Carbs
41g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
Swaps

Hamburger Helper Style Meal Prep Bowls

Starch
455 calories (455 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
42g
Carbs
41g
Protein
14g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz Ground beef, 93% lean, raw (170 calories per serving)
3 cups Beans & legumes, black beans, cooked (171 calories per serving)
1 Onion, yellow (14 calories per serving)
1⅓ cups Canned, diced tomatoes (19 calories per serving)
3 cups Pasta, macaroni, whole wheat, cooked (131 calories per serving)
1 cup Cheese, shredded, mozzarella (84 calories per serving)
1 cup Cheese, shredded, dairy-free (90 calories per serving)
4 cups Cauliflower rice, raw (already riced) (38 calories per serving)
1 tsp Taco seasoning (0 calories per serving)
½ tsp Garlic salt (0 calories per serving)
1 Tbsp + 1 tsp Garlic, minced (tsp) (0 calories per serving)

Directions

  1. Preheat oven to 375°F.
  2. Dice onion.
  3. Boil pasta as instructed on a package, drain once done.
  4. Stir fry onion, garlic, ground beef, & cauli rice in a pan on medium heat until all foods have cooked through. Mix in tomatoes & seasonings.
  5. Add oven-safe bowls (I use 6-cup) to a baking sheet.
  6. Add into bowls: ground beef mixture, & pasta. Mix gently.
  7. Top with cheese.
  8. Bake for 10 minutes.
  9. Enjoy!
Recipe Details
View

tuesday

Calories
493
46g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Swaps

Italian Pasta Salad

Starch
493 calories (493 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
46g
Carbs
30g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
4 oz Salami (104 calories per serving)
12 Tempeh bacon (90 calories per serving)
2 cups Pasta, bean (e.g. chickpea, lentil), dry (140 calories per serving)
2 Cucumber, medium (21 calories per serving)
2 Bell pepper, orange, large (25 calories per serving)
½ Onion, red (6 calories per serving)
2 cups Tomatoes, grape (16 calories per serving)
4 oz Mozzarella balls, mini (70 calories per serving)
1.32 Avocado, small (77 calories per serving)
4 oz Cheese, sliced, pepper jack, full fat/regular (100 calories per serving)
8 oz Olives, whole (100 calories per serving)
½ cup Banana peppers (5 calories per serving)
½ cup Red wine vinegar (Tbsp) (6 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)
½ tsp Salt (0 calories per serving)

Directions

  1. Cook pasta as instructed on package.
  2. Dice vegetables, cheese, & salami.
  3. Mix all ingredients together, enjoy!
Recipe Details
View

wednesday

Calories
575
40g
Carbs
52g
Protein
24g
Fat
Fiber
6g
Added Sugar
—g
Swaps

Protein Ziti

Starch
575 calories (575 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
40g
Carbs
52g
Protein
24g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
2 cups Pasta, bean (e.g. chickpea, lentil), dry (140 calories per serving)
16 oz Rotisserie chicken (200 calories per serving)
3.6 cups Beans & legumes, White, cooked (198 calories per serving)
4 cups Cauliflower florets (25 calories per serving)
1 cup Tomatoes, canned, crushed (13 calories per serving)
1 cup Cottage cheese, 2% (45 calories per serving)
1 cup Cottage cheese, 2%, dairy-free (58 calories per serving)
1⅓ cups Cheese, shredded, cheddar (152 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
½ tsp Garlic salt (0 calories per serving)
½ tsp Italian seasoning (0 calories per serving)
½ tsp Red pepper flakes (0 calories per serving)

Directions

  1. Spray a pan with an oil spray, stir fry cauliflower florets on low heat until slightly softened.
  2. Boil pasta as instructed on package, drain.
  3. Preheat oven to 375°F.
  4. In a casserole dish, add chicken, cauli florets, cottage cheese, tomatoes, seasonings – mix all together.
  5. Top with cheese.
  6. Bake for 20 mins.
  7. Enjoy!
  8. Note: You can stir fry raw chicken if you don’t want to use rotisserie.
Recipe Details
View

thursday

Calories
532
43g
Carbs
42g
Protein
23g
Fat
Fiber
5g
Added Sugar
—g
Swaps

Chicken Parm Skillet

Starch
532 calories (532 calories per serving) Portions for Me: 1 Portions for Family: 3 (only impacts ingredients and grocery list)
43g
Carbs
42g
Protein
23g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details
4

Ingredients

Note: includes all selected portions
16 oz Rotisserie chicken (200 calories per serving)
4 cups Beans & legumes, White, cooked (220 calories per serving)
6 cups Cauliflower florets (38 calories per serving)
2 cups Pasta, penne, cooked (100 calories per serving)
1⅓ cups Cheese, parmesan, shredded (cups) (111 calories per serving)
1⅓ cups Cheese, shredded, dairy-free (120 calories per serving)
4 Tbsp Cheese, parmesan, grated (Tbsp) (17 calories per serving)
2 cups Tomatoes, canned, crushed (25 calories per serving)
1 Tbsp + 1 tsp Avocado oil (tsp) (41 calories per serving)
1 tsp Red pepper flakes (tsp) (0 calories per serving)
2 tsp Garlic salt (tsp) (0 calories per serving)

Directions

  1. Note: this recipe works best when making 2+ servings at once. Double, triple etc. the ingredients list to make multiple servings.
  2. Preheat oven to 400 degrees F.
  3. Cook pasta as instructed on package.
  4. Chop rotisserie chicken and cauliflower into small pieces.
  5. Add oil to an oven-safe pan.
  6. Stir fry chicken and cauliflower rice for ~6 minutes, until cauliflower has softened.
  7. Mix in tomatoes, seasonings, and pasta.
  8. Top with cheeses.
  9. Bake for 8 minutes, then broil for 3.
  10. Serve hot, or this dish also lasts for a 2-3 days in the fridge.
  11. Note: no rotisserie chicken? Use chicken thigh or the vegetarian option.

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

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
Grocery List
Note: list includes all portions (including family portions) multiplied by the number of days that meal is selected
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Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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