1300 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1300 calorie meal plan to lose fat/weight or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1325cal, 120g protein, 88g net carbs, 45g fat, 21g fiber per day) cannot be customized.
Day 1
1300cal, 115g protein, 82g net carbs, 47g fat, 24g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 patties (99cal, 10p, 2c, 6f)
5 1/3 oz (250cal, 30p, 0c, 15f)
3 serving(s) (123cal, 8p, 12c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (222cal, 38p, 1c, 7f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
Day 2
1325cal, 117g protein, 97g net carbs, 44g fat, 20g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 patties (99cal, 10p, 2c, 6f)
7 1/2 oz (234cal, 39p, 3c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (358cal, 43p, 22c, 9f)
1/2 serving(s) (92cal, 4p, 18c, 0f)
Day 3
1275cal, 128g protein, 70g net carbs, 48g fat, 16g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 patties (99cal, 10p, 2c, 6f)
7 1/2 oz (234cal, 39p, 3c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/4 cup (138cal, 5p, 12c, 6f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Day 4
1325cal, 119g protein, 95g net carbs, 46g fat, 13g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 slice(s) (133cal, 4p, 17c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
6 oz (301cal, 36p, 12c, 12f)
1/2 sweet potato(es) (158cal, 2p, 21c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 5
1325cal, 121g protein, 104g net carbs, 34g fat, 28g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 slice(s) (133cal, 4p, 17c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (369cal, 34p, 35c, 5f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 container(s) (155cal, 12p, 16c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (313cal, 53p, 3c, 9f)
1/2 serving(s) (55cal, 2p, 5c, 2f)
Day 6
1325cal, 121g protein, 89g net carbs, 43g fat, 26g fiber
2 muffins (193cal, 14p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (369cal, 34p, 35c, 5f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2/3 serving(s) (291cal, 27p, 4c, 16f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
Day 7
1350cal, 121g protein, 83g net carbs, 51g fat, 17g fiber
2 muffins (193cal, 14p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (264cal, 37p, 15c, 5f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2/3 serving(s) (115cal, 2p, 23c, 1f)
2/3 serving(s) (291cal, 27p, 4c, 16f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
Grocery List (62 items)
Fruits and Fruit Juices
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Lemon
1 small (58g)
Avocados
2 avocado(s) (385g)
Lime juice
3/4 fl oz (24mL)
Watermelon
8 oz (227g)
Poultry Products
Ground chicken, raw
6 oz (170g)
Boneless skinless chicken breast, raw
2 1/4 lbs (1016g)
Ground turkey, raw
1/3 lbs (151g)
Sweets
Maple syrup
1 tsp (6mL)
Honey
3 tbsp (63g)
Jelly
2 tsp (14g)
Sugar
1/4 tbsp (3g)
Other
Italian seasoning
1/4 tbsp (2g)
Roasted chickpeas
3/4 cup (85g)
Stir-fry sauce
1/4 cup (79g)
Chicken bone broth
1/4 cup(s) (mL)
Mixed greens
1 1/3 cup (40g)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
10 1/2 g (12mL)
Balsamic vinaigrette
4 tbsp (60mL)
Spices and Herbs
Black pepper
3 1/2 g (3g)
Garlic powder
1/3 tsp (1g)
Lemon pepper
1 tsp (3g)
Salt
1/3 oz (8g)
Cajun seasoning
5 tsp (11g)
Cinnamon
1 1/2 dash (0g)
Balsamic vinegar
1/2 tbsp (8mL)
Chili powder
1/4 tbsp (2g)
Paprika
1 dash (0g)
Dairy and Egg Products
Nonfat greek yogurt, plain
6 tbsp (105g)
Low fat cottage cheese (1% milkfat)
2 1/4 cup (509g)
Butter
1/4 stick (25g)
Eggs
4 2/3 large (233g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Cheddar cheese
1/3 cup, shredded (38g)
Baked Products
Frozen waffles
3 waffles (105g)
Bread
2 slice (64g)
Vegetables and Vegetable Products
Kale leaves
6 3/4 oz (190g)
Frozen sugar snap peas
2 cup (288g)
Frozen mixed veggies
1/2 10oz package (142g)
Tomatoes
5 medium whole (2-3/5" dia) (627g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1/2 medium (2-1/2" dia) (48g)
Frozen corn kernels
1/3 cup (45g)
Lima beans, frozen
1/8 package (10 oz) (36g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Frozen broccoli
1/4 lbs (132g)
Carrots
3/4 medium (46g)
Beverages
Water
2 cup(s) (474mL)
Legumes and Legume Products
Lentils, raw
6 3/4 tbsp (80g)
Chickpeas, canned
1/2 can (224g)
Black beans
2/3 can (293g)
Hummus
2 tbsp (31g)
Finfish and Shellfish Products
Cod, raw
1 lbs (425g)
Tilapia, raw
6 oz (168g)
Shrimp, raw
14 oz (397g)
Canned tuna
2 can (377g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
All-purpose flour
2 tbsp (16g)
Brown rice
6 1/4 tbsp (74g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (1mL)
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/131676/medium_thumb_2a02cb65f8a2343fc032f1a8e411f0da-1708110540.jpg)
1. Waffles & Greek yogurt
120 cals, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/26693/medium_thumb_76a20d5b45da088c2d306c990de02b9a-1659474300.jpg)
2. Chicken breakfast sausage patty
100 cals, 10p, 2c, 6f (per meal)
6 oz (170g)
1 tsp (6mL)
1 1/2 dash (1g)
1/4 tbsp (4mL)
1/6 gram (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix all of the ingredients besides the oil in a bowl with your hands until well-incorporated.
2
Form into small patties (for serving size accuracy, use the number of patties listed in the recipe details above, about 2 oz per patty).
3
Heat oil in a skillet over medium heat. Add patties and cook for 4-6 minutes on each side or until middle is no longer pink. Serve.
4
Meal Prep Note: Store leftover patties in an airtight container in the fridge. Reheat in the microwave.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59361/medium_thumb_97a64d9c45892338f30948e114d37863-1686612960.jpeg)
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59602/medium_thumb_e504ec14775214b4536e7da18d09c8d5-1686688860.jpeg)
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20144/medium_thumb_4b7d6c7906be11cdd14852ccd111448d-1638236340.jpeg)
1. Lemon pepper chicken breast
220 cals, 38p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/396/medium_thumb_723301e36000bc47a36238f3c2d8f6e1-1558498200.jpg)
3. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118602/medium_thumb_b583bfa4bad883fddfb90d688b064467-1704657120.jpeg)
1. Basic ground turkey
250 cals, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/127/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498020.jpg)
2. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/397/medium_thumb_cb9b3dc185e3d341b56a4a3bc4767fca-1558498200.jpg)
1. Cajun cod
235 cals, 39p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/396/medium_thumb_723301e36000bc47a36238f3c2d8f6e1-1558498200.jpg)
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/644/medium_thumb_36109ba2f7d08f86aab3a94887a0549c-1558498380.jpg)
1. Chicken and vegetable stir fry
360 cals, 43p, 22c, 9f (per meal)
2 tbsp (34g)
1/2 10oz package (142g)
1/4 tbsp (4mL)
2 dash, ground (1g)
1 dash (1g)
6 oz (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return chicken to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until chicken is fully cooked.
6
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/28212/medium_thumb_b9753f887508b14185babfc4b23360ed-1664465580.jpg)
2. Bone both rice
90 cals, 4p, 18c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27760/medium_thumb_6a68b2588bdfcd1933d0c2776f63b5f7-1663010520.jpg)
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
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.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/404/medium_thumb_f99ab82275bfa5008c801deeba04d989-1558498200.jpg)
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59361/medium_thumb_97a64d9c45892338f30948e114d37863-1686612960.jpeg)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59/medium_thumb_e2c97866e173bd20909f254e945bde6f-1558497960.jpg)
3. Toast with butter and jelly
135 cals, 4p, 17c, 5f (per meal)
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/154/medium_thumb_98872f9b3555e2af180c553ca4964ec0-1558498080.jpg)
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/553/medium_thumb_92d35b9e8bd7a83412a6d740a196d63f-1558498320.jpg)
1. Pan seared breaded tilapia
300 cals, 36p, 12c, 12f (per meal)
1/2 tbsp (7g)
2 tbsp (16g)
6 oz (168g)
2 dash (2g)
2 dash, ground (1g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/170/medium_thumb_d2d6007002ac714c2db5677b95e3a7dc-1558498080.jpg)
2. Baked cinnamon sweet potato
160 cals, 2p, 21c, 6f (per meal)
1/2 tbsp (7g)
1 1/2 dash (0g)
1/4 tbsp (3g)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Preheat oven to 400°F (200°C).
3
Bake sweet potatoes for 45 to 75 minutes (bigger ones take longer to cook).
4
When they are done, the outside will have darkened and the inside will be soft.
5
MICROWAVE:
6
Pierce the sweet potato skins 5-6 times.
7
Place on a microwaveable plate and microwave for 5-8 minutes, rotating halfway through. The potato is ready when the skin puffs to a crisp finish and the inside is soft. Cooking time will be longer if microwaving multiple potatoes at once.
8
Mix the sugar and cinnamon together and set aside.
9
To serve, slice a potato down the center. Add butter, then sprinkle some cinnamon/sugar over the top.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/24384/medium_thumb_4c8f1c1a66fe2a612687cdaa127361fe-1651536840.jpg)
1. Southwest shrimp & black bean bowl
370 cals, 34p, 35c, 5f (per meal)
2/3 roma tomato (53g)
1/2 lbs (227g)
2/3 can (293g)
1/3 cup (45g)
1/4 cup (42g)
1/4 tbsp (2g)
1/2 tbsp (7mL)
2 tsp (10mL)
1 1/3 tbsp (1mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/26687/medium_thumb_6b6ca5aaef6d81ecc3c849f5f5ad2df7-1659462900.jpg)
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/124249/medium_thumb_8864fea27a75c2f54fbd339f07f57336-1706054700.jpg)
1. Hummus crusted chicken
315 cals, 53p, 3c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/369/medium_thumb_ac8e60492f7a45bf0f6f4ab168d9ef03-1558498200.jpg)
2. Buttered lima beans
55 cals, 2p, 5c, 2f (per meal)
1/8 package (10 oz) (36g)
1/2 dash (0g)
4 dash (2g)
1/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2301/medium_thumb_28aa01a22df54ca01fec84bfc6bea0f9-1558498740.jpg)
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/26041/medium_thumb_626cfc186122d11ba08e8dee533235ce-1657826160.jpeg)
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
8 oz (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
breakfast prep - 2 days
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1. Broccoli & cheddar egg muffins
195 cals, 14p, 2c, 14f (per meal)
2 2/3 large (133g)
1/3 cup, shredded (38g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1/4 tbsp (3mL)
2/3 cup (61g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/425/medium_thumb_0c0649ba4d05c504af13c22ca6e946cd-1558498260.jpg)
1. Avocado tuna salad
290 cals, 27p, 4c, 16f (per meal)
2/3 avocado(s) (134g)
1/2 tbsp (7mL)
1 1/3 dash (1g)
1 1/3 dash (0g)
1 1/3 cup (40g)
1/3 small (23g)
1 1/3 can (229g)
1/3 cup, chopped (60g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59602/medium_thumb_e504ec14775214b4536e7da18d09c8d5-1686688860.jpeg)
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/647/medium_thumb_31fd2f6d64237057dd8670ce59ed1828-1558498380.jpg)
1. Shrimp and vegetable stir fry
265 cals, 37p, 15c, 5f (per meal)
3/4 medium (46g)
1/4 package (71g)
6 oz (170g)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
2 2/3 tbsp (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
2
Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
3
Return shrimp to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until shrimp is fully cooked.
6
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/375/medium_thumb_e20c39221bb035bf2d3b1d14da358b7c-1558498200.jpg)
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/367/medium_thumb_73aebfe129da6a2c96355ebd5f6f0c06-1558498200.jpg)
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.