Meal Plan - Meal plan with over 140g protein

Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Don't forget to generate your plan for next week on

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Day 1 1659 cals 142g protein (34%) 77g fat (42%) 79g carbs (19%) 21g fiber (5%)

Breakfast Lunch
325 cals, 23g protein, 9g net carbs, 21g fat 600 cals, 49g protein, 58g net carbs, 15g fat

Boiled eggs Sauteed corn & lima beans w/ shallot

2 egg(s)- 139 cals 181 cals

Bacon omelet Teriyaki chicken

140 cals 4 oz- 190 cals

Kiwi Lentils
1 kiwi- 47 cals 231 cals

Snacks Dinner
245 cals, 16g protein, 10g net carbs, 14g fat 485 cals, 54g protein, 2g net carbs, 27g fat

Carrots and hummus Buttered broccoli

82 cals 1 1/4 cup(s)- 167 cals

String cheese Basic chicken breast

2 stick(s)- 165 cals 8 oz- 317 cals

Day 2 1706 cals 149g protein (35%) 73g fat (39%) 94g carbs (22%) 19g fiber (4%)

Breakfast Lunch
325 cals, 23g protein, 9g net carbs, 21g fat 590 cals, 46g protein, 56g net carbs, 17g fat

Boiled eggs High-protein granola bar

2 egg(s)- 139 cals 1 bar(s)- 204 cals

Bacon omelet Bbq deli chicken sandwich

140 cals 1 1/2 sandwich(es)- 387 cals

Kiwi
1 kiwi- 47 cals

Snacks Dinner
245 cals, 16g protein, 10g net carbs, 14g fat 540 cals, 63g protein, 19g net carbs, 21g fat

Carrots and hummus Tilapia with tomato caper sauce

82 cals 10 oz tilapia- 487 cals

String cheese Buttered lima beans

2 stick(s)- 165 cals 55 cals
Day 3 1707 cals 147g protein (34%) 57g fat (30%) 131g carbs (31%) 21g fiber (5%)

Breakfast Lunch
275 cals, 17g protein, 20g net carbs, 12g fat 555 cals, 66g protein, 33g net carbs, 14g fat

Cottage cheese & fruit cup Pork-broccoli-sweet potato bowl

1 container- 107 cals 554 cals

Egg in an eggplant
120 cals

Kiwi
1 kiwi- 47 cals

Snacks Dinner
245 cals, 16g protein, 10g net carbs, 14g fat 630 cals, 48g protein, 69g net carbs, 17g fat

Carrots and hummus Leek & ground beef pasta

82 cals 632 cals

String cheese
2 stick(s)- 165 cals

Day 4 1727 cals 144g protein (33%) 61g fat (32%) 130g carbs (30%) 20g fiber (5%)

Breakfast Lunch
275 cals, 17g protein, 20g net carbs, 12g fat 555 cals, 66g protein, 33g net carbs, 14g fat

Cottage cheese & fruit cup Pork-broccoli-sweet potato bowl

1 container- 107 cals 554 cals

Egg in an eggplant
120 cals

Kiwi
1 kiwi- 47 cals

Snacks Dinner
265 cals, 13g protein, 9g net carbs, 19g fat 630 cals, 48g protein, 69g net carbs, 17g fat

Skillet cauliflower tots Leek & ground beef pasta

267 cals 632 cals
Day 5 1720 cals 149g protein (35%) 86g fat (45%) 70g carbs (16%) 18g fiber (4%)

Breakfast Lunch
325 cals, 24g protein, 7g net carbs, 22g fat 585 cals, 51g protein, 35g net carbs, 23g fat

Basic scrambled eggs Spiced chicken tabbouleh bowl

4 egg(s)- 285 cals 362 cals

Cherry tomatoes Roasted almonds

12 cherry tomatoes- 42 cals 1/4 cup(s)- 222 cals

Snacks Dinner
265 cals, 13g protein, 9g net carbs, 19g fat 545 cals, 61g protein, 19g net carbs, 23g fat

Skillet cauliflower tots Chicken marsala

267 cals 8 oz chicken- 466 cals

Lima beans
77 cals

Day 6 1698 cals 146g protein (34%) 79g fat (42%) 85g carbs (20%) 17g fiber (4%)

Breakfast Lunch
325 cals, 24g protein, 7g net carbs, 22g fat 585 cals, 51g protein, 35g net carbs, 23g fat

Basic scrambled eggs Spiced chicken tabbouleh bowl

4 egg(s)- 285 cals 362 cals

Cherry tomatoes Roasted almonds

12 cherry tomatoes- 42 cals 1/4 cup(s)- 222 cals

Snacks Dinner
245 cals, 10g protein, 24g net carbs, 11g fat 545 cals, 61g protein, 19g net carbs, 23g fat

Toast with butter Chicken marsala

1 1/2 slice(s)- 171 cals 8 oz chicken- 466 cals

Milk Lima beans

1/2 cup(s)- 75 cals 77 cals
Day 7 1636 cals 158g protein (39%) 82g fat (45%) 50g carbs (12%) 18g fiber (4%)

Breakfast Lunch
325 cals, 24g protein, 7g net carbs, 22g fat 555 cals, 50g protein, 8g net carbs, 32g fat

Basic scrambled eggs Garlic collard greens

4 egg(s)- 285 cals 159 cals

Cherry tomatoes Caprese chicken

12 cherry tomatoes- 42 cals 5 1/3 oz- 398 cals

Snacks Dinner
245 cals, 10g protein, 24g net carbs, 11g fat 505 cals, 73g protein, 12g net carbs, 17g fat

Toast with butter Cajun cod

1 1/2 slice(s)- 171 cals 14 oz- 436 cals

Milk Tomato cucumber salad

1/2 cup(s)- 75 cals 71 cals
Grocery List

Dairy and Egg Products Other

eggs teriyaki sauce
24 1/4 medium (1068g) 2 tbsp (31mL)
butter coleslaw mix
1/3 stick (34g) 1/2 cup (45g)
string cheese cottage cheese & fruit cup
6 stick (168g) 2 container (266g)
whole milk italian seasoning
1 1/2 cup (360mL) 1/3 tsp (1g)
fresh mozzarella cheese
1 1/3 oz (38g) Poultry Products
boneless skinless chicken breast, raw
Fats and Oils
3 lbs (1269g)
olive oil
1 oz (29mL) Beverages
oil
1/4 lbs (135mL) water
salad dressing 1 1/3 cup(s) (315mL)
1 tbsp (14mL)
Legumes and Legume Products
Pork Products lentils, raw
bacon 1/3 cup (64g)
2 slice(s) (20g) hummus
pork tenderloin, raw 6 tbsp (90g)
1 1/4 lbs (567g)
Soups, Sauces, and Gravies
Fruits and Fruit Juices vegetable broth
kiwi 2 1/2 cup(s) (mL)
4 fruit (276g) barbecue sauce
lemon juice 3 tbsp (51g)
1 1/4 tbsp (19mL) hot sauce
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products pesto sauce
4 tsp (21g)
frozen corn kernels
6 tbsp (51g) Finfish and Shellfish Products
lima beans, frozen
5/6 package (10 oz) (238g) tilapia, raw
shallots 10 oz (284g)
1/2 shallot (59g) cod, raw
frozen broccoli 14 oz (397g)
3/4 lbs (350g)
baby carrots Snacks
24 medium (240g)
high-protein granola bar
garlic
1 bar (40g)
7 clove(s) (21g)
tomatoes
7 1/2 medium whole (2-3/5" dia) (930g) Sausages and Luncheon Meats
leeks chicken cold cuts
1 leek (89g) 6 oz (170g)
sweet potatoes
1 2/3 sweetpotato, 5" long (350g) Baked Products
eggplant
2 1 inch (2.5 cm) slice(s) (120g) bread
cauliflower 5 oz (144g)
2 1/2 cup(s), riced (320g)
cucumber Cereal Grains and Pasta
1/2 cucumber (8-1/4") (151g)
uncooked dry pasta
fresh parsley
6 oz (171g)
2 sprigs (2g)
instant couscous, flavored
mushrooms
1/2 box (5.8 oz) (82g)
1/2 lbs (227g)
red onion
1/4 small (18g) Beef Products
collard greens ground beef (93% lean)
1/2 lbs (227g) 3/4 lbs (339g)

Spices and Herbs Nut and Seed Products

salt almonds
1/4 oz (7g) 1/2 cup, whole (72g)
black pepper
1/8 oz (2g)
capers
1/2 tbsp, drained (4g)
paprika
1/2 tsp (1g)
ground cumin
4 dash (1g)
balsamic vinegar
1 tbsp (15mL)
cajun seasoning
1 1/2 tbsp (10g)
fresh basil
4 tsp, chopped (4g)
Recipes

Breakfast 1
Eat on day 1, day 2

Boiled eggs
2 egg(s) - 139 cals 13g protein 10g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
eggs eggs
2 large (100g) 4 large (200g)

1. Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw
eggs as described below.
2. Place the eggs in a small sauce pan and cover with water.
3. Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point
of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4. Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

Bacon omelet
140 cals 10g protein 11g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
eggs eggs
1 large (50g) 2 large (100g)
olive oil olive oil
1/2 tsp (3mL) 1 tsp (5mL)
bacon, cooked and chopped bacon, cooked and chopped
1 slice(s) (10g) 2 slice(s) (20g)

1. Beat eggs with some salt and pepper in small bowl until blended.
2. Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat
bottom.
3. Pour in egg mixture.
4. Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan
surface.
5. Continue cooking, tilting pan and gently moving cooked portions as needed.
6. After a couple minutes add the chopped bacon to one half of the omelet.
7. Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.

Kiwi
1 kiwi - 47 cals 1g protein 0g fat 8g carbs 2g fiber
For single meal: For all 2 meals:
kiwi kiwi
1 fruit (69g) 2 fruit (138g)

1. Slice the kiwi and serve.

Breakfast 2
Eat on day 3, day 4

Cottage cheese & fruit cup

1 container - 107 cals 10g protein 3g fat 11g carbs 0g fiber
For single meal: For all 2 meals:
cottage cheese & fruit cup cottage cheese & fruit cup
1 container (133g) 2 container (266g)

1. Mix cottage cheese and fruit portions of the container together and serve.

Egg in an eggplant
120 cals 7g protein 9g fat 1g carbs 2g fiber
For single meal: For all 2 meals:
eggs eggs
1 large (50g) 2 large (100g)
eggplant eggplant
1 1 inch (2.5 cm) slice(s) (60g) 2 1 inch (2.5 cm) slice(s) (120g)
oil oil
1 tsp (5mL) 2 tsp (10mL)

1. Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side
until soft and lightly browned.
2. Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the
small circle to the side.
3. Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes,
then flip and cook for another 2-3 minutes.
4. Add salt and pepper to taste and serve with eggplant circle that had been set aside.

Kiwi
1 kiwi - 47 cals 1g protein 0g fat 8g carbs 2g fiber
For single meal: For all 2 meals:
kiwi kiwi
1 fruit (69g) 2 fruit (138g)

1. Slice the kiwi and serve.

Breakfast 3
Eat on day 5, day 6, day 7

Basic scrambled eggs

4 egg(s) - 285 cals 22g protein 21g fat 1g carbs 0g fiber
For single meal: For all 3 meals:
oil oil
1 tsp (5mL) 1 tbsp (15mL)
eggs eggs
4 medium (176g) 12 medium (528g)

1. Beat eggs in medium bowl until blended.

2. Heat oil in large nonstick skillet over medium heat until hot.
3. Pour in egg mixture.
4. As eggs begin to set, scramble them.
5. Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with
salt/pepper.

Cherry tomatoes
12 cherry tomatoes - 42 cals 2g protein 0g fat 6g carbs 2g fiber
For single meal: For all 3 meals:
tomatoes tomatoes
12 cherry tomatoes (204g) 36 cherry tomatoes (612g)

1. Rinse tomatoes, remove any stems, and serve.

Lunch 1
Eat on day 1

Sauteed corn & lima beans w/ shallot

181 cals 6g protein 7g fat 19g carbs 5g fiber
olive oil 1. Add the oil to a large skillet
1/2 tbsp (8mL) over medium-high heat.
frozen corn kernels
2. Add the shallot and cook
6 tbsp (51g)
lima beans, frozen for about 1-2 minutes, until
6 tbsp (60g) soft.
salt 3. Add the lima beans, corn,
1 dash (1g) and seasoning and cook,
black pepper stirring occasionally, until
1 dash, ground (0g) heated through and tender,
shallots
about 3-4 minutes.
1/4 tbsp chopped (3g)
4. Serve.

Teriyaki chicken
4 oz - 190 cals 27g protein 6g fat 6g carbs 0g fiber
Makes 4 oz
oil 1. Heat oil in a skillet over
1/4 tbsp (4mL) medium heat. Add cubed
teriyaki sauce chicken and stir
2 tbsp (30mL) occasionally until fully
boneless skinless chicken breast,
cooked, about 8-10
raw, cubed
4 oz (112g) minutes.
2. Pour in teriyaki sauce and
stir until heated through, 1-
2 minutes. Serve.

Lentils
231 cals 16g protein 1g fat 34g carbs 7g fiber
salt 1. Cooking instructions of
2/3 dash (0g) lentils can vary. Follow
water package instructions if
1 1/3 cup(s) (316mL) possible.
lentils, raw, rinsed
1/3 cup (64g) 2. Heat lentils, water, and salt
in a saucepan over
medium heat. Bring to a
simmer and cover, cooking
for about 20-30 minutes or
until lentils are soft. Drain
any extra water. Serve.
Lunch 2
Eat on day 2

High-protein granola bar

1 bar(s) - 204 cals 10g protein 12g fat 12g carbs 2g fiber
Makes 1 bar(s)
high-protein granola bar 1. This recipe has no
1 bar (40g) instructions.

Bbq deli chicken sandwich

1 1/2 sandwich(es) - 387 cals 36g protein 5g fat 44g carbs 4g fiber
Makes 1 1/2 sandwich(es)
coleslaw mix 1. Create sandwich by
1/2 cup (45g) spreading barbecue sauce
barbecue sauce over the half the bread and
3 tbsp (51g) fill with chicken and
chicken cold cuts
coleslaw. Top with
6 oz (170g)
bread remaining bread. Serve.
1 1/2 slice(s) (48g)
Lunch 3
Eat on day 3, day 4

Pork-broccoli-sweet potato bowl

554 cals 66g protein 14g fat 33g carbs 9g fiber
For single meal: For all 2 meals:
paprika paprika
1/4 tsp (0g) 1/2 tsp (1g)
sweet potatoes, cut into bite- sweet potatoes, cut into bite-
sized cubes sized cubes
5/6 sweetpotato, 5" long (175g) 1 2/3 sweetpotato, 5" long (350g)
frozen broccoli frozen broccoli
3/8 package (118g) 5/6 package (237g)
salt salt
1/4 tsp (1g) 1/2 tsp (3g)
black pepper black pepper
1/4 tsp, ground (0g) 1/2 tsp, ground (1g)
pork tenderloin, raw, cut into pork tenderloin, raw, cut into
bite-sized cubes bite-sized cubes
10 oz (284g) 1 1/4 lbs (567g)
olive oil olive oil
1/2 tbsp (8mL) 1 tbsp (17mL)

1. Preheat oven to 400 F (200 C)

2. In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3. Take the mixture and coat the sweet potatoes.
4. Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5. Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the
pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6. Prepare the broccoli according to the instructions on its packaging.
7. Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all
separate- whichever you prefer!). Serve.
Lunch 4
Eat on day 5, day 6

Spiced chicken tabbouleh bowl

362 cals 44g protein 5g fat 32g carbs 3g fiber
For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
6 oz (168g) 3/4 lbs (336g)
instant couscous, flavored instant couscous, flavored
1/4 box (5.8 oz) (41g) 1/2 box (5.8 oz) (82g)
oil oil
1/8 tsp (1mL) 1/4 tsp (1mL)
ground cumin ground cumin
2 dash (1g) 4 dash (1g)
cucumber, chopped cucumber, chopped
1/8 cucumber (8-1/4") (38g) 1/4 cucumber (8-1/4") (75g)
tomatoes, chopped tomatoes, chopped
1/4 roma tomato (20g) 1/2 roma tomato (40g)
fresh parsley, chopped fresh parsley, chopped
1 sprigs (1g) 2 sprigs (2g)
lemon juice lemon juice
3/8 tsp (2mL) 1/4 tbsp (4mL)

1. Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until
chicken is cooked through. Set aside.
2. Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little,
mix in the parsley.
3. Chop the chicken.
4. Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.

Roasted almonds
1/4 cup(s) - 222 cals 8g protein 18g fat 3g carbs 5g fiber
For single meal: For all 2 meals:
almonds almonds
4 tbsp, whole (36g) 1/2 cup, whole (72g)

1. This recipe has no instructions.

Lunch 5
Eat on day 7

Garlic collard greens

159 cals 7g protein 8g fat 5g carbs 9g fiber
collard greens 1. Rinse the collards, pat
1/2 lbs (227g) them dry, remove their
oil stems, and chop up the
1/2 tbsp (8mL) leaves.
garlic, minced
1 1/2 clove(s) (5g) 2. Add the oil of your choice
salt to a pan on medium-low
1 dash (1g) heat. Once the oil is
heated (about 1 minute),
add the garlic and saute
until garlic is fragrant,
about 1-2 minutes.
3. Add the collards and stir
frequently for about 4-6
minutes until they are
softened and bright (do not
let them turn dark as this
will affect the flavor).
4. Season with salt and
serve.

Caprese chicken
5 1/3 oz - 398 cals 43g protein 23g fat 3g carbs 1g fiber
Makes 5 1/3 oz
italian seasoning 1. Spread oil over breasts
1/3 tsp (1g) and season with
pesto sauce salt/pepper and italian
4 tsp (21g) seasoning to taste.
oil
1/4 tbsp (3mL) 2. Heat a skillet over medium
tomatoes, quartered heat and add the chicken.
2 cherry tomatoes (34g) 3. Cook for about 6-10
fresh basil minutes on each side until
4 tsp, chopped (4g) fully cooked.
fresh mozzarella cheese, sliced
1 1/3 oz (38g) 4. Meanwhile, prepare the
boneless skinless chicken breast, topping by mixing the
raw tomatoes and basil
1/3 lbs (149g) together.
5. When chicken is done,
place sliced mozzarella on
top of each breast and
continue cooking for
another minute or two until
it has softened.
6. Remove and top with
tomato mixture and a
drizzle of pesto.
7. Serve.
Snacks 1
Eat on day 1, day 2, day 3

Carrots and hummus

82 cals 3g protein 3g fat 7g carbs 4g fiber
For single meal: For all 3 meals:
hummus hummus
2 tbsp (30g) 6 tbsp (90g)
baby carrots baby carrots
8 medium (80g) 24 medium (240g)

1. Serve carrots with hummus.

String cheese
2 stick(s) - 165 cals 13g protein 11g fat 3g carbs 0g fiber
For single meal: For all 3 meals:
string cheese string cheese
2 stick (56g) 6 stick (168g)

1. This recipe has no instructions.

Snacks 2
Eat on day 4, day 5

Skillet cauliflower tots

267 cals 13g protein 19g fat 9g carbs 3g fiber
For single meal: For all 2 meals:
hot sauce hot sauce
2 tsp (9mL) 1 1/4 tbsp (19mL)
oil oil
2 1/2 tsp (13mL) 5 tsp (25mL)
garlic, diced garlic, diced
1 1/4 tsp (4g) 2 1/2 tsp (7g)
eggs eggs
1 1/4 extra large (70g) 2 1/2 extra large (140g)
cauliflower cauliflower
1 1/4 cup(s), riced (160g) 2 1/2 cup(s), riced (320g)

1. In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2. Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once
the garlic is done, add it to the bowl and mix well.
3. Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size
shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify
more.
4. Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple
minutes.
5. Serve with some hot sauce.
6. To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.

Snacks 3
Eat on day 6, day 7

Toast with butter

1 1/2 slice(s) - 171 cals 6g protein 7g fat 18g carbs 3g fiber
For single meal: For all 2 meals:
bread bread
1 1/2 slice (48g) 3 slice (96g)
butter butter
1/2 tbsp (7g) 1 tbsp (14g)

1. Toast the bread to desired toastiness.

2. Spread the butter on the bread.

Milk
1/2 cup(s) - 75 cals 4g protein 4g fat 6g carbs 0g fiber
For single meal: For all 2 meals:
whole milk whole milk
1/2 cup (120mL) 1 cup (240mL)

1. This recipe has no instructions.

Dinner 1
Eat on day 1

Buttered broccoli
1 1/4 cup(s) - 167 cals 4g protein 14g fat 2g carbs 3g fiber
Makes 1 1/4 cup(s)
black pepper 1. Prepare broccoli according
5/8 dash (0g) to instructions on package.
salt
2. Mix in butter until melted
5/8 dash (0g)
frozen broccoli and season with salt and
1 1/4 cup (114g) pepper to taste.
butter
1 1/4 tbsp (18g)

Basic chicken breast

8 oz - 317 cals 50g protein 13g fat 0g carbs 0g fiber
Makes 8 oz
oil 1. First, rub the chicken with
1/2 tbsp (8mL) oil, salt and pepper, and
boneless skinless chicken breast, any other preferred
raw seasonings. If cooking on
1/2 lbs (224g)
stovetop, save some oil for
the pan.
2. STOVETOP: Heat the rest
of oil in a medium skillet
over medium heat, place
chicken breasts in and
cook until edges are
opaque, about 10 minutes.
Flip to the other side, then
cover the pan, lower the
heat and cook for another
10 minutes.
3. BAKED: Preheat oven to
400°F (200°C). Place
chicken on a baking sheet.
Bake for 10 minutes, flip
and bake 15 more minutes
or until internal
temperature reaches
165°F (75°C).
4. BROILED/GRILLED: Set
oven to broil and preheat
on high. Broil chicken 3-8
minutes on each side.
Actual time will vary based
on thickness of breasts
and proximity to the
heating element.
5. ALL: Finally, let the
chicken rest for at least 5
minutes before you cut it.
Serve.
Dinner 2
Eat on day 2

Tilapia with tomato caper sauce

10 oz tilapia - 487 cals 60g protein 19g fat 14g carbs 4g fiber
Makes 10 oz tilapia
oil 1. Sauce: Add half of the oil
1 tbsp (15mL) (reserving the rest for
vegetable broth later), garlic and shallot to
1/8 cup(s) (mL) a skillet over medium heat.
garlic, minced
Sautee for about 5
1 clove(s) (3g)
shallots, finely chopped minutes. Stir in tomatoes
1/2 shallot (57g) and cook for another 3-5
capers minutes. Add in broth and
1/2 tbsp, drained (4g) simmer for about 5
tomatoes, chopped minutes until it has
1 large whole (3" dia) (182g) reduced. Add capers, cook
tilapia, raw for 1 more minute and turn
10 oz (284g) off heat.
2. Fish: Line a baking sheet
with foil and preheat your
oven's broiler. Prep the fish
by rubbing all sides with
the remaining oil, and a
pinch of salt/pepper. Place
the fish on the baking
sheet and bake in the
broiler on the lowest rack
for 6-8 minutes. Check fish
every few minutes to make
sure it doesn't overcook or
get scorched. Tilapia will
be done when flesh is
opaque and flakes with a
fork.
3. When both elements are
done, pour the tomato
caper sauce on top of the
tilapia and serve.

Buttered lima beans

55 cals 2g protein 2g fat 5g carbs 2g fiber
lima beans, frozen 1. Cook lima beans according
1/8 package (10 oz) (36g) to package.
salt
2. Once drained, add in
1/2 dash (0g)
butter butter, salt, and pepper;
4 dash (2g) stir until butter is melted.
black pepper 3. Serve.
1/4 dash, ground (0g)
Dinner 3
Eat on day 3, day 4

Leek & ground beef pasta

632 cals 48g protein 17g fat 69g carbs 4g fiber
For single meal: For all 2 meals:
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
vegetable broth vegetable broth
1 cup(s) (mL) 2 cup(s) (mL)
uncooked dry pasta uncooked dry pasta
3 oz (86g) 6 oz (171g)
ground beef (93% lean) ground beef (93% lean)
6 oz (170g) 3/4 lbs (339g)
leeks, chopped leeks, chopped
1/2 leek (45g) 1 leek (89g)

1. Heat oil in a large skillet over medium heat. Add the beef and break apart, cooking for about 5 minutes or
until browned.
2. Add in the leeks and cook for 3 minutes until leeks have slightly softened.
3. Add in broth and pasta. Bring to a simmer and cook for 10-12 minutes or until pasta is cooked to your
liking. Stir occasionally to ensure pasta gets evenly cooked.
4. Season with a hefty pinch of salt and black pepper and serve.
Dinner 4
Eat on day 5, day 6

Chicken marsala
8 oz chicken - 466 cals 56g protein 22g fat 9g carbs 1g fiber
For single meal: For all 2 meals:
oil, divided oil, divided
1 tbsp (15mL) 2 tbsp (30mL)
balsamic vinegar balsamic vinegar
1/2 tbsp (8mL) 1 tbsp (15mL)
lemon juice lemon juice
1/2 tbsp (8mL) 1 tbsp (15mL)
whole milk whole milk
4 tbsp (60mL) 1/2 cup (120mL)
vegetable broth vegetable broth
1/4 cup(s) (mL) 1/2 cup(s) (mL)
garlic, diced garlic, diced
1 clove(s) (3g) 2 clove(s) (6g)
mushrooms, sliced mushrooms, sliced
4 oz (113g) 1/2 lbs (227g)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (224g) 1 lbs (448g)

1. Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side.
Remove chicken from skillet and set aside.
2. Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5
minutes until mushrooms have softened.
3. Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet,
and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.

Lima beans
77 cals 5g protein 0g fat 10g carbs 4g fiber
For single meal: For all 2 meals:
lima beans, frozen lima beans, frozen
1/4 package (10 oz) (71g) 1/2 package (10 oz) (142g)
salt salt
1 dash (1g) 2 dash (2g)
black pepper black pepper
1/2 dash, ground (0g) 1 dash, ground (0g)

1. Cook lima beans according to package.

2. Season to taste with salt and pepper.
3. Serve.
Dinner 5
Eat on day 7

Cajun cod
14 oz - 436 cals 72g protein 14g fat 5g carbs 1g fiber
Makes 14 oz
cod, raw 1. Season the cod fillet(s)
14 oz (397g) with the Cajun seasoning
cajun seasoning on all sides.
1 1/2 tbsp (10g)
oil 2. In a non-stick skillet, add
3/4 tbsp (12mL) the oil and heat the pan.
3. Add cod to the skillet and
cook on each side 2-3
minutes until fully cooked
and flaky.
4. Let sit a couple minutes
and serve.

Tomato cucumber salad

71 cals 2g protein 3g fat 7g carbs 1g fiber
tomatoes, thinly sliced 1. Mix ingredients together in
1/2 medium whole (2-3/5" dia) (62g) a bowl and serve.
cucumber, thinly sliced
1/4 cucumber (8-1/4") (75g)
red onion, thinly sliced
1/4 small (18g)
salad dressing
1 tbsp (15mL)