Burger-Inspired Meals
monday
Day Total Calories
Day Total Macros
45g
Carbs
34g
Protein
13g
Fat
Fiber
4g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Tortilla, XL (burrito size)
– 210 calories
1 cup Romaine lettuce
– 8 calories
½ Tomato, medium
– 11 calories
⅛ Onion, red
– 6 calories
3 oz Tempeh
– 140 calories
½ oz Pickles, chip-cut
– 0 calories
1 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 25 calories
2 Tbsp Almond milk, unsweetened
– 4 calories
⅛ tsp Ranch seasoning
– 1 calories
⅛ tsp Garlic salt
– 0 calories
Directions
- Preheat oven to 375°F.
- Add tortilla to a circular oven-safe dish (see video) & bake for 10-15 minutes (check that it doesn’t poof, but also gets as crispy as possible).
- Stir fry ground beef on stove top on medium heat until cooked through.
- Dice tomato & red onion.
- To make ranch dressing: mix together with a fork: greek yogurt, milk, ranch seasoning – add more ranch seasoning or salt to taste.
- Remove tortilla from the baking dish & fill with all other ingredients (top with garlic salt at the end), & enjoy!
tuesday
Day Total Calories
Day Total Macros
9g
Carbs
32g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Low Carb Burger Bowl (light version)
9g
Carbs
33g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
2 cups Romaine lettuce
– 16 calories
½ cup Tomatoes, grape
– 16 calories
1 oz Pickles, chip-cut
– 0 calories
4 oz Tofu, extra firm
– 95 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
1 Tbsp Hot sauce (Tbsp)
– 1 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Add ground beef to a pan, stir fry on low-medium heat until cooked through, breaking up sporadically.
- Slice tomatoes.
- Add all ingredients to a bowl.
- Top with ranch, hot sauce, & seasoning.
- Enjoy!
wednesday
Day Total Calories
Day Total Macros
48g
Carbs
33g
Protein
22g
Fat
Fiber
5g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, black beans, cooked
– 171 calories
1 Potato, Russet, medium, 5 inches
– 160 calories
½ Onion, yellow, large
– 28 calories
½ cup Leafy greens, romaine
– 4 calories
¼ cup Tomatoes, grape
– 8 calories
¼ Avocado, small
– 58 calories
1 oz Pickles, chip-cut
– 0 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
1 tsp Butter (tsp)
– 36 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Note: This recipe works well when making multiple servings at once.
- Slice potato into small pieces, and bake at 425°F for 30 minutes or air fry at 400°F for 15 minutes.
- Dice onions, slice tomatoes in halves.
- Melt butter in a pan. Add ground beef and onions, stir frying on medium heat until cooked through.
- Mix in potatoes, ranch, and seasonings.
- Make a salad with lettuce, tomatoes, pickles, and cheese.
- Top skillet contents with salad, and serve!
thursday
Day Total Calories
Day Total Macros
6g
Carbs
26g
Protein
23g
Fat
Fiber
4g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Veggie burger (black bean & quinoa), patty
– 180 calories
1 Avocado, small
– 233 calories
2 Lettuce leaves for lettuce wraps
– 4 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Mix turkey with salt & pepper.
- Divide into two mini patties.
- Spray a pan with an oil spray.
- Cook the burger patties for ~4 minutes on each side. Cover the pan with a lid while they cook.
- Place burgers, avocado, & cheese evenly in lettuce wraps.
- Pescaterian? Use canned tuna or canned salmon.
- Note 1: 1 oz cheese = typically 1 slice. So 1/2 oz cheese = 1/2 a slice. Cut this 1/2 a slice into 2 pieces for the 2 burgers.
- Note 2: even though there are 4 burgers in the picture, this recipe makes 2 burgers.
friday
Day Total Calories
Day Total Macros
48g
Carbs
38g
Protein
12g
Fat
Fiber
6g
Added Sugar
—g
lunch @ 12:30 pm
Edit Meal
Ingredients
4 oz Tempeh
– 182 calories
1 Potato, Russet, medium, 5 inches
– 160 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ Yogurt, plain, 2%, dairy-free, from tub
– 19 calories
1 Tbsp Almond milk (unsweetened), 1 Tbsp
– 5 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
2 cups Romaine lettuce
– 16 calories
1 oz Pickles, chip-cut
– 0 calories
¼ tsp Ranch seasoning
– 1 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice potato into thin strips.
- Spray a sheet pan with an oil spray, line potato pieces in a single layer, bake for 20+ minutes or until cooked through.
- Stir fry ground beef on medium heat until cooked through.
- To make ranch dressing: mix yogurt, milk, & ranch seasoning (add more seasoning to taste).
- Mix together all ingredients, enjoy!
lunch
monday
Calories
442
46g
Carbs
35g
Protein
13g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Tortilla, XL (burrito size)
– 210 calories
1 cup Romaine lettuce
– 8 calories
½ Tomato, medium
– 11 calories
⅛ Onion, red
– 6 calories
3 oz Tempeh
– 140 calories
½ oz Pickles, chip-cut
– 0 calories
1 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 25 calories
2 Tbsp Almond milk, unsweetened
– 4 calories
⅛ tsp Ranch seasoning
– 1 calories
⅛ tsp Garlic salt
– 0 calories
Directions
- Preheat oven to 375°F.
- Add tortilla to a circular oven-safe dish (see video) & bake for 10-15 minutes (check that it doesn’t poof, but also gets as crispy as possible).
- Stir fry ground beef on stove top on medium heat until cooked through.
- Dice tomato & red onion.
- To make ranch dressing: mix together with a fork: greek yogurt, milk, ranch seasoning – add more ranch seasoning or salt to taste.
- Remove tortilla from the baking dish & fill with all other ingredients (top with garlic salt at the end), & enjoy!
tuesday
Calories
391
9g
Carbs
33g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
Low Carb Burger Bowl (light version)
9g
Carbs
33g
Protein
25g
Fat
Fiber
3g
Added Sugar
—g
Ingredients
2 cups Romaine lettuce
– 16 calories
½ cup Tomatoes, grape
– 16 calories
1 oz Pickles, chip-cut
– 0 calories
4 oz Tofu, extra firm
– 95 calories
¼ cup Cheese, shredded, dairy-free
– 90 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
1 Tbsp Hot sauce (Tbsp)
– 1 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Add ground beef to a pan, stir fry on low-medium heat until cooked through, breaking up sporadically.
- Slice tomatoes.
- Add all ingredients to a bowl.
- Top with ranch, hot sauce, & seasoning.
- Enjoy!
wednesday
Calories
509
49g
Carbs
34g
Protein
22g
Fat
Fiber
5g
Added Sugar
—g
Ingredients
¾ cup Beans & legumes, black beans, cooked
– 171 calories
1 Potato, Russet, medium, 5 inches
– 160 calories
½ Onion, yellow, large
– 28 calories
½ cup Leafy greens, romaine
– 4 calories
¼ cup Tomatoes, grape
– 8 calories
¼ Avocado, small
– 58 calories
1 oz Pickles, chip-cut
– 0 calories
1 Tbsp Dressing, ranch, dairy-free
– 60 calories
1 tsp Butter (tsp)
– 36 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Note: This recipe works well when making multiple servings at once.
- Slice potato into small pieces, and bake at 425°F for 30 minutes or air fry at 400°F for 15 minutes.
- Dice onions, slice tomatoes in halves.
- Melt butter in a pan. Add ground beef and onions, stir frying on medium heat until cooked through.
- Mix in potatoes, ranch, and seasonings.
- Make a salad with lettuce, tomatoes, pickles, and cheese.
- Top skillet contents with salad, and serve!
thursday
Calories
348
7g
Carbs
26g
Protein
24g
Fat
Fiber
4g
Added Sugar
—g
Ingredients
1 Veggie burger (black bean & quinoa), patty
– 180 calories
1 Avocado, small
– 233 calories
2 Lettuce leaves for lettuce wraps
– 4 calories
¼ tsp Salt
– 0 calories
¼ tsp Pepper, ground
– 0 calories
Directions
- Mix turkey with salt & pepper.
- Divide into two mini patties.
- Spray a pan with an oil spray.
- Cook the burger patties for ~4 minutes on each side. Cover the pan with a lid while they cook.
- Place burgers, avocado, & cheese evenly in lettuce wraps.
- Pescaterian? Use canned tuna or canned salmon.
- Note 1: 1 oz cheese = typically 1 slice. So 1/2 oz cheese = 1/2 a slice. Cut this 1/2 a slice into 2 pieces for the 2 burgers.
- Note 2: even though there are 4 burgers in the picture, this recipe makes 2 burgers.
friday
Calories
457
49g
Carbs
38g
Protein
13g
Fat
Fiber
6g
Added Sugar
—g
Ingredients
4 oz Tempeh
– 182 calories
1 Potato, Russet, medium, 5 inches
– 160 calories
2 Tbsp Cheese, shredded, dairy-free (Tbsp)
– 48 calories
⅛ Yogurt, plain, 2%, dairy-free, from tub
– 19 calories
1 Tbsp Almond milk (unsweetened), 1 Tbsp
– 5 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
2 cups Romaine lettuce
– 16 calories
1 oz Pickles, chip-cut
– 0 calories
¼ tsp Ranch seasoning
– 1 calories
¼ tsp Garlic salt
– 0 calories
Directions
- Preheat oven to 400°F.
- Slice potato into thin strips.
- Spray a sheet pan with an oil spray, line potato pieces in a single layer, bake for 20+ minutes or until cooked through.
- Stir fry ground beef on medium heat until cooked through.
- To make ranch dressing: mix yogurt, milk, & ranch seasoning (add more seasoning to taste).
- Mix together all ingredients, 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
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