Protein Meal Prep

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monday, tuesday, wednesday, thursday

Day Total Calories

1119

(1119 calories remainingover target)

Day Total Macros

23g

Carbs

139g

Protein

51g

Fat

Fiber

Added Sugar

—g

breakfast @ 8:00 am

Edit Meal

Turkey Egg Pico Bites

244 calories (244 calories per serving)

Carbs

33g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

8 Egg white – 136 calories

3 oz Deli slices, turkey – 90 calories

5 slice Deli slices, Tofurky – 100 calories

2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 oz turkey = 1 slice.
Preheat oven to 400°F.
In a bowl mix egg, pico, seasonings.
Add turkey slices to muffin tin.
Add in egg mixture.
Bake for 25 minutes or until eggs have set.
Enjoy!

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Swapped to Omnivore. Change to:

Omnivore Vegetarian Higher Protein

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lunch @ 12:30 pm

Edit Meal

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

6 oz Rotisserie chicken – 300 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

Change Recipe

Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free Higher Protein

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snack

Edit Meal

Meatball Packs

439 calories (439 calories per serving)

Carbs

59g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

8 oz Meatballs, meat-free – 405 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ cup Tomatoes, canned, crushed – 13 calories

Directions

Preheat oven to 400°F.
Line a baking sheet with parchment paper.
In a bowl mix ground beef, Parm, & seasonings.
Make small meatballs (8 oz beef = 18 mini meatballs).
Add onto baking sheet in a single layer.
Bake for 20 minutes.
Enjoy!

Change Recipe

Change Portions

Swapped to Omnivore. Change to:

Omnivore Vegetarian Dairy-Free

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Add Recipe

Add Day

breakfast

lunch

snack

monday

Calories

1120

25g

Carbs

140g

Protein

52g

Fat

Fiber

Added Sugar

—g

Turkey Egg Pico Bites

244 calories (244 calories per serving)

Carbs

33g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

8 Egg white – 136 calories

3 oz Deli slices, turkey – 90 calories

5 slice Deli slices, Tofurky – 100 calories

2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 oz turkey = 1 slice.
Preheat oven to 400°F.
In a bowl mix egg, pico, seasonings.
Add turkey slices to muffin tin.
Add in egg mixture.
Bake for 25 minutes or until eggs have set.
Enjoy!

View

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

6 oz Rotisserie chicken – 300 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

View

Meatball Packs

439 calories (439 calories per serving)

Carbs

59g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

8 oz Meatballs, meat-free – 405 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ cup Tomatoes, canned, crushed – 13 calories

Directions

Preheat oven to 400°F.
Line a baking sheet with parchment paper.
In a bowl mix ground beef, Parm, & seasonings.
Make small meatballs (8 oz beef = 18 mini meatballs).
Add onto baking sheet in a single layer.
Bake for 20 minutes.
Enjoy!

View

tuesday

Calories

1120

25g

Carbs

140g

Protein

52g

Fat

Fiber

Added Sugar

—g

Turkey Egg Pico Bites

244 calories (244 calories per serving)

Carbs

33g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

8 Egg white – 136 calories

3 oz Deli slices, turkey – 90 calories

5 slice Deli slices, Tofurky – 100 calories

2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 oz turkey = 1 slice.
Preheat oven to 400°F.
In a bowl mix egg, pico, seasonings.
Add turkey slices to muffin tin.
Add in egg mixture.
Bake for 25 minutes or until eggs have set.
Enjoy!

View

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

6 oz Rotisserie chicken – 300 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

View

Meatball Packs

439 calories (439 calories per serving)

Carbs

59g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

8 oz Meatballs, meat-free – 405 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ cup Tomatoes, canned, crushed – 13 calories

Directions

Preheat oven to 400°F.
Line a baking sheet with parchment paper.
In a bowl mix ground beef, Parm, & seasonings.
Make small meatballs (8 oz beef = 18 mini meatballs).
Add onto baking sheet in a single layer.
Bake for 20 minutes.
Enjoy!

View

wednesday

Calories

1120

25g

Carbs

140g

Protein

52g

Fat

Fiber

Added Sugar

—g

Turkey Egg Pico Bites

244 calories (244 calories per serving)

Carbs

33g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

8 Egg white – 136 calories

3 oz Deli slices, turkey – 90 calories

5 slice Deli slices, Tofurky – 100 calories

2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 oz turkey = 1 slice.
Preheat oven to 400°F.
In a bowl mix egg, pico, seasonings.
Add turkey slices to muffin tin.
Add in egg mixture.
Bake for 25 minutes or until eggs have set.
Enjoy!

View

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

6 oz Rotisserie chicken – 300 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

View

Meatball Packs

439 calories (439 calories per serving)

Carbs

59g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

8 oz Meatballs, meat-free – 405 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ cup Tomatoes, canned, crushed – 13 calories

Directions

Preheat oven to 400°F.
Line a baking sheet with parchment paper.
In a bowl mix ground beef, Parm, & seasonings.
Make small meatballs (8 oz beef = 18 mini meatballs).
Add onto baking sheet in a single layer.
Bake for 20 minutes.
Enjoy!

View

thursday

Calories

1120

25g

Carbs

140g

Protein

52g

Fat

Fiber

Added Sugar

—g

Turkey Egg Pico Bites

244 calories (244 calories per serving)

Carbs

33g

Protein

11g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

2 Egg, large – 144 calories

8 Egg white – 136 calories

3 oz Deli slices, turkey – 90 calories

5 slice Deli slices, Tofurky – 100 calories

2 Tbsp Fresh Salsa (Pico de Gallo) – 10 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

Directions

Note: 1 oz turkey = 1 slice.
Preheat oven to 400°F.
In a bowl mix egg, pico, seasonings.
Add turkey slices to muffin tin.
Add in egg mixture.
Bake for 25 minutes or until eggs have set.
Enjoy!

View

Fast Buffalo Chicken Dip with Veg

437 calories (437 calories per serving)

18g

Carbs

49g

Protein

20g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

5 oz Rotisserie chicken – 250 calories

1 cup Beans & legumes, White, cooked – 220 calories

6 oz Rotisserie chicken – 300 calories

½ cup Cottage cheese, 2% – 90 calories

½ cup Cottage cheese, 2%, single-serving, unsweetened, dairy-free – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

2 Tbsp Cheese, shredded, dairy-free (Tbsp) – 48 calories

1 tsp Ranch seasoning – 8 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Directions

Optional: blend cottage cheese in a blender.
Mix together cottage cheese, rotisserie chicken, ranch seasoning, & hot sauce.
Top with cheddar cheese, microwave for 1-2 minutes.
Dip with veggies, enjoy!

View

Meatball Packs

439 calories (439 calories per serving)

Carbs

59g

Protein

22g

Fat

Fiber

Added Sugar

—g

View meal Details

Ingredients

8 oz Ground beef, 93% lean, raw – 340 calories

8 oz Meatballs, meat-free – 405 calories

¼ cup Cheese, parmesan, grated (cups) – 86 calories

¼ cup Cheese, shredded, dairy-free – 90 calories

¼ tsp Italian seasoning – 0 calories

¼ tsp Garlic salt – 0 calories

¼ tsp Pepper, ground – 0 calories

¼ cup Tomatoes, canned, crushed – 13 calories

Directions

Preheat oven to 400°F.
Line a baking sheet with parchment paper.
In a bowl mix ground beef, Parm, & seasonings.
Make small meatballs (8 oz beef = 18 mini meatballs).
Add onto baking sheet in a single layer.
Bake for 20 minutes.
Enjoy!

View

friday

Calories

Carbs

Protein

Fat

Fiber

—g

Added Sugar

—g

saturday

Calories

Carbs

Protein

Fat

Fiber

—g

Added Sugar

—g

sunday

Calories

Carbs

Protein

Fat

Fiber

—g

Added Sugar

—g

Grocery List

Not refrigerated (dried, canned, bottled, etc.)

Garlic salt…1 tsp
Hot sauce (tsp)…1 Tbsp + 1 tsp
Italian seasoning…½ tsp
Pepper, ground…1 tsp
Ranch seasoning…1 Tbsp + 1 tsp
Tomatoes, canned, crushed…1 cup

Produce (fruits, veg, fresh herbs, etc.)

Celery stalks, chopped in half…2 cups
Cucumber, medium…2
Fresh Salsa (Pico de Gallo)…½ cup

Refrigerated (meat, dairy, eggs, etc.)

Cheese, parmesan, grated (cups)…1 cup
Cheese, shredded, cheddar (Tbsp)…½ cup
Cottage cheese, 2%…2 cups
Deli slices, turkey…12 oz
Egg, large…8
Ground beef, 93% lean, raw…32 oz
Rotisserie chicken…20 oz

Frozen

No groceries in this food group.

Fat

Fruit

Protein

Starch

Non-Starchy Vegetable

Dessert

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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.