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, 87g 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
1300cal, 121g protein, 76g net carbs, 50g 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)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 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
1/4 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 ea) 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) (448mL)
Legumes and Legume Products
Lentils, raw
6 3/4 tbsp (80g)
Chickpeas, canned
1/2 can (224g)
Black beans
2/3 can(s) (293g)
Hummus
2 tbsp (31g)
Finfish and Shellfish Products
Cod, raw
15 oz (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
1/8 cup(s) (16g)
Brown rice
1/3 cup (63g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (1mL)
breakfast prep - 3 days
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.
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.
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
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
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.
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.
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
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.
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
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.
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
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.
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
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.
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
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.
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)
3. Toast with butter and jelly
135 cals, 4p, 17c, 5f (per meal)
snack prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
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
1. Pan seared breaded tilapia
300 cals, 36p, 12c, 12f (per meal)
1/2 tbsp (7g)
1/8 cup(s) (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.
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
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(s) (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.
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
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.
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
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.
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
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.
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
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.
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
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.
2. Brown rice
75 cals, 2p, 16c, 1f (per meal)
1 3/4 tbsp (21g)
2/3 dash (1g)
1/4 cup(s) (53mL)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.11x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
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.