Yummy 1400 Cal Example Day
monday
Day Total Calories
Day Total Macros
100g
Carbs
138g
Protein
41g
Fat
Fiber
17g
Added Sugar
12g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, hard-boiled
– 120 calories
2 tsp Everything Bagel Seasoning (tsp)
– 30 calories
1 Tomato, medium
– 22 calories
Directions
- Slice tomato.
- Arrange foods on a plate, top with everything bagel seasoning.
- Enjoy!
lunch @ 12:30 pm
Edit Meal
Ingredients
½ cup Beans & legumes, black beans, cooked
– 114 calories
¾ cup Corn, canned
– 94 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
1 oz Cheese, crumbled, feta, dairy-free
– 80 calories
1½ Bell pepper, red, medium
– 56 calories
⅛ Onion, red
– 6 calories
2 Tbsp Cilantro
– 0 calories
½ tsp Chili seasoning
– 0 calories
½ tsp Garlic salt
– 0 calories
Directions
- Slice chicken into bite-sized pieces. Spray a pan with an oil spray, cook chicken until cooked through (you can use pre-cooked chicken strips or rotisserie chicken if you prefer).
- Dice cilantro, red onion, & 1/2 of one red pepper. Slice the rest of the pepper (1 pepper per serving) into chunks for scooping.
- Optional: blend cottage cheese in a blender.
- Mix together all foods, fill what you can into red pepper chunks. Eat the rest with a spoon!
- Optional: top with hot sauce or more chili or taco seasoning.
- Enjoy!
snack
Edit Meal
Light Strawberry Cheesecake Yogurt Bowl
33g
Carbs
19g
Protein
7g
Fat
Fiber
2g
Added Sugar
13g
Ingredients
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
8 oz Yogurt, plain, Greek, 2%, from tub
– 170 calories
½ tsp Vanilla
– 0 calories
½ cup Strawberries, fresh
– 25 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
⅓ Tbsp White chocolate chips, diary-free (Tbsp)
– 26 calories
⅓ Tbsp White chocolate chips, no sugar added (Tbsp)
– 26 calories
Directions
- Mix together yogurt, vanilla, and honey as your base.
- Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
- Dice strawberries, add to yogurt bowl.
- Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
- Enjoy!
- No gluten? Use gluten-free graham crackers or other cookies.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Cauliflower rice, frozen
– 27 calories
1 cup Mixed veggies, starchy, frozen
– 90 calories
4 oz Tofu, extra firm
– 95 calories
6 oz Chicken breast, boneless, skinless, raw
– 190 calories
2 Egg, large
– 144 calories
1 Tbsp + 1 tsp Soy sauce (tsp)
– 16 calories
2 tsp Sesame seeds (tsp)
– 26 calories
Directions
- Spray a pan with an oil spray, dice chicken.
- Stir fry all frozen veggies & chicken on low heat until food has cooked through.
- Crack in eggs, mix in until cooked through.
- Add in soy sauce and sesame seeds.
- Enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1351
102g
Carbs
139g
Protein
42g
Fat
Fiber
18g
Added Sugar
13g
Ingredients
2 Egg, hard-boiled
– 120 calories
2 tsp Everything Bagel Seasoning (tsp)
– 30 calories
1 Tomato, medium
– 22 calories
Directions
- Slice tomato.
- Arrange foods on a plate, top with everything bagel seasoning.
- Enjoy!
Ingredients
½ cup Beans & legumes, black beans, cooked
– 114 calories
¾ cup Corn, canned
– 94 calories
½ cup Cottage cheese, 2%, dairy-free
– 115 calories
1 oz Cheese, crumbled, feta, dairy-free
– 80 calories
1½ Bell pepper, red, medium
– 56 calories
⅛ Onion, red
– 6 calories
2 Tbsp Cilantro
– 0 calories
½ tsp Chili seasoning
– 0 calories
½ tsp Garlic salt
– 0 calories
Directions
- Slice chicken into bite-sized pieces. Spray a pan with an oil spray, cook chicken until cooked through (you can use pre-cooked chicken strips or rotisserie chicken if you prefer).
- Dice cilantro, red onion, & 1/2 of one red pepper. Slice the rest of the pepper (1 pepper per serving) into chunks for scooping.
- Optional: blend cottage cheese in a blender.
- Mix together all foods, fill what you can into red pepper chunks. Eat the rest with a spoon!
- Optional: top with hot sauce or more chili or taco seasoning.
- Enjoy!
Light Strawberry Cheesecake Yogurt Bowl
33g
Carbs
19g
Protein
7g
Fat
Fiber
2g
Added Sugar
13g
Ingredients
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
8 oz Yogurt, plain, Greek, 2%, from tub
– 170 calories
½ tsp Vanilla
– 0 calories
½ cup Strawberries, fresh
– 25 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
⅓ Tbsp White chocolate chips, diary-free (Tbsp)
– 26 calories
⅓ Tbsp White chocolate chips, no sugar added (Tbsp)
– 26 calories
Directions
- Mix together yogurt, vanilla, and honey as your base.
- Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
- Dice strawberries, add to yogurt bowl.
- Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
- Enjoy!
- No gluten? Use gluten-free graham crackers or other cookies.
Ingredients
1 cup Cauliflower rice, frozen
– 27 calories
1 cup Mixed veggies, starchy, frozen
– 90 calories
4 oz Tofu, extra firm
– 95 calories
6 oz Chicken breast, boneless, skinless, raw
– 190 calories
2 Egg, large
– 144 calories
1 Tbsp + 1 tsp Soy sauce (tsp)
– 16 calories
2 tsp Sesame seeds (tsp)
– 26 calories
Directions
- Spray a pan with an oil spray, dice chicken.
- Stir fry all frozen veggies & chicken on low heat until food has cooked through.
- Crack in eggs, mix in until cooked through.
- Add in soy sauce and sesame seeds.
- Enjoy!
tuesday
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wednesday
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thursday
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friday
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saturday
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sunday
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Fat
Fruit
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Starch
Non-Starchy Vegetable
Dessert
Other
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