1800 calorie macro meal plan
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 (1800cals, 125g protein, 140g net carbs, 72g fat 25g fiber per day) cannot be customized.
Table of Contents
Overview
This 1800-calorie macro meal plan offers a practical, structured approach to healthy eating for people who want clear calorie and macronutrient targets. Use it two ways: generate your own customizable diet plan by picking and swapping recipes to fit your tastes, or follow the pre-made 7-day PDF (1800 kcal/day with about 125 g protein, 140 g net carbs, 72 g fat and 25 g fiber per day) that includes a complete grocery list and easy recipes. Whether you call it a meal plan, weekly plan, or nutrition plan, it’s designed to simplify shopping and cooking so you can focus on results.
The sample weekly plan balances breakfasts, lunches, dinners and snacks around high-protein choices like chicken, eggs and cottage cheese, plus fiber-rich fruits, vegetables and whole grains for steady energy. The customizable meal planner lets you randomize or swap meals to create a diet plan that fits your schedule and preferences, while the downloadable PDF gives a fixed nutrition plan for people who prefer a ready-to-follow option. Both ways provide detailed recipes, prep tips and portion guidance so you can execute the weekly plan efficiently.
Following this 1800-calorie nutrition plan can support weight management or gradual fat loss when paired with your personal energy needs, and the relatively high protein helps preserve lean muscle and improve satiety. Expect more stable energy across the day, improved recovery if you’re training, and easier grocery shopping and meal prep habits. Use the plan for short-term meal prep or as a long-term diet framework — adjust portions or swap recipes in the customizable version to match activity level, dietary needs or body composition goals.
Day 1
1775cals, 120g protein, 132g net carbs, 75g fat 22g fiber per day
3/4 serving(s) (273cal, 20p, 2c, 20f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sandwich(es) (550cal, 40p, 26c, 29f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 kiwi (47cal, 1p, 8c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (533cal, 46p, 61c, 9f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
Day 2
1800cals, 130g protein, 144g net carbs, 68g fat 22g fiber per day
3/4 serving(s) (273cal, 20p, 2c, 20f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 kiwi (47cal, 1p, 8c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (249cal, 3p, 36c, 7f)
Day 3
1800cals, 129g protein, 153g net carbs, 64g fat 24g fiber per day
2 quiche(s) (192cal, 13p, 10c, 11f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 kiwi (47cal, 1p, 8c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (249cal, 3p, 36c, 7f)
Day 4
1850cals, 125g protein, 137g net carbs, 74g fat 31g fiber per day
2 quiche(s) (192cal, 13p, 10c, 11f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (500cal, 43p, 8c, 28f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
6 oz (255cal, 32p, 0c, 14f)
1 serving(s) (108cal, 5p, 10c, 4f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
Day 5
1825cals, 115g protein, 151g net carbs, 69g fat 34g fiber per day
2 quiche(s) (192cal, 13p, 10c, 11f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (110cal, 5p, 10c, 4f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (529cal, 20p, 59c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 6
1750cals, 137g protein, 126g net carbs, 68g fat 22g fiber per day
4 mini muffin(s) (244cal, 19p, 2c, 18f)
8 oz (316cal, 51p, 1c, 12f)
1 serving(s) (110cal, 5p, 10c, 4f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (263cal, 27p, 21c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 serving(s) (184cal, 8p, 36c, 1f)
Day 7
1850cals, 118g protein, 135g net carbs, 84g fat 19g fiber per day
4 mini muffin(s) (244cal, 19p, 2c, 18f)
1/2 serving(s) (328cal, 18p, 14c, 20f)
2 container (261cal, 28p, 26c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 serving(s) (263cal, 27p, 21c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 serving(s) (184cal, 8p, 36c, 1f)
Grocery List (58 items)
Dairy and Egg Products
Whole milk
1/3 gallon (1126mL)
Butter
4 tbsp (54g)
Eggs
16 1/2 large (825g)
Romano cheese
3 dash (1g)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Swiss cheese
1/2 cup, shredded (54g)
String cheese
3 stick (84g)
Goat cheese
4 tbsp (56g)
Spices and Herbs
Black pepper
1 tsp, ground (2g)
Salt
1 1/4 tsp (8g)
Dijon mustard
1 tbsp (15g)
Dry mustard powder
4 dash (1g)
Garlic powder
5 dash (2g)
Crushed red pepper
2 dash (0g)
Ground cumin
1/4 tbsp (2g)
Fruits and Fruit Juices
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Kiwi
3 fruit (207g)
Dried cranberries
2 tsp (7g)
Avocados
2 1/2 avocado(s) (503g)
Lemon
1 1/4 small (73g)
Lime juice
1/2 fl oz (18mL)
Baked Products
Bread
8 slice (256g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Other
Stir-fry sauce
2 3/4 tbsp (45g)
Mixed greens
1/2 cup (15g)
Cottage cheese & fruit cup
3 container (510g)
Italian seasoning
4 dash (2g)
Roasted chickpeas
1/2 cup (57g)
Chicken bone broth
1 cup(s) (mL)
Alfredo sauce
1/4 jar (106g)
Vegetables and Vegetable Products
Frozen mixed veggies
1/2 10oz package (142g)
Fresh spinach
1/8 6oz package (21g)
Carrots
4 medium (244g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (304g)
Kale leaves
1 1/4 bunch (213g)
Sweet potatoes
4 1/2 sweetpotato, 5" long (945g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Brussels sprouts
5 sprouts (95g)
Garlic
1 1/2 clove(s) (5g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Raspberry walnut vinaigrette
2 tsp (10mL)
Olive oil
1 tsp (6mL)
Balsamic vinaigrette
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
3 3/4 lbs (1671g)
Boneless skinless chicken thighs
6 oz (170g)
Beverages
Water
3 cup (730mL)
Cereal Grains and Pasta
Long-grain white rice
1 cup (170g)
Uncooked dry pasta
2 oz (57g)
Nut and Seed Products
Walnuts
1 oz (30g)
Roasted cashews
2 tbsp, halves and whole (17g)
Pork Products
Bacon
3 slice(s) (30g)
Sausages and Luncheon Meats
Ham cold cuts
4 oz (113g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (48g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Peanut butter
1 tbsp (16g)
Kidney beans
1/2 can (224g)
breakfast prep - 2 days
1. Creamy scrambled eggs
273cal, 20p, 2c, 21f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (7g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3 large (150g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Grapefruit
59cal, 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)
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
3. Kiwi
47cal, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 1 days
1. Chicken stir fry with rice
533cal, 46p, 61c, 9f (per meal)
2 2/3 tbsp (45g)
1/2 10oz package (142g)
1/4 tbsp (4mL)
2 dash, ground (1g)
1 dash (1g)
6 oz (168g)
1/2 cup(s) (119mL)
4 tbsp (46g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, 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.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return chicken to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until chicken is fully cooked.
7
Serve over rice.
2. Cranberry spinach salad
95cal, 2p, 7c, 6f (per meal)
3 dash (1g)
2 tsp (10mL)
1/8 6oz package (21g)
2 tsp, chopped (5g)
2 tsp (7g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 1 days
1. Ham, bacon, avocado sandwich
550cal, 40p, 26c, 29f (per meal)
2 slice(s) (20g)
4 oz (113g)
1 slice (3/4 oz ea) (21g)
1/4 avocado(s) (50g)
2 slice (64g)
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Bbq chicken stuffed sweet potatoes
260cal, 27p, 28c, 3f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
breakfast prep - 3 days
1. Easy mini quiche
192cal, 13p, 10c, 11f (per meal)
2 large (100g)
1/2 cup (120mL)
1/2 medium (2-1/2" dia) (55g)
1/2 cup, shredded (54g)
4 dash (1g)
2 slice (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
3. Grapefruit
59cal, 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 - 2 days
2. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Basic chicken thighs
255cal, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1/4 tbsp (4mL)
1/4 package (10 oz) (71g)
1 dash (1g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Chicken avocado salad
500cal, 43p, 8c, 28f (per meal)
5 sprouts (95g)
2 tsp (10mL)
2 tsp (10mL)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
6 oz (170g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Balsamic chicken breast
316cal, 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
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Buttered lima beans
110cal, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Spicy peanut & bean curry over rice
529cal, 20p, 59c, 18f (per meal)
1/2 tbsp (8mL)
2 dash (0g)
2 2/3 tbsp (31g)
1 tbsp (16g)
1/2 cup(s) (119mL)
1/4 tbsp (2g)
1 1/2 clove(s) (5g)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (2-1/2" dia) (55g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
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.
snack prep - 2 days
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
244cal, 19p, 2c, 18f (per meal)
4 slice(s), thin/small (60g)
4 tbsp (56g)
4 large (200g)
4 tsp (20mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
dinner prep - 2 days
1. Chicken alfredo pasta
263cal, 27p, 21c, 8f (per meal)
2 oz (57g)
1/4 jar (106g)
1/2 lbs (202g)
1 tsp (6mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. Drain and set aside.
2
Meanwhile, season chicken with some salt and pepper. Heat oil in a skillet over medium-high heat. Add chicken breast and cook 5-10 minutes on each side until the inside is no longer pink.
3
Pour alfredo sauce in with the chicken and stir until it comes to a simmer.
4
Pour chicken and alfredo sauce over pasta, season with freshly cracked pepper, and serve.
2. Bone both rice
184cal, 8p, 36c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Simple kale & avocado salad
173cal, 4p, 7c, 12f (per meal)
3/4 avocado(s) (151g)
3/4 small (44g)
3/4 bunch (128g)
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.
lunch prep - 1 days
1. Avocado and bacon egg salad sandwich
328cal, 18p, 14c, 20f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
1 slice(s) (10g)
4 dash (2g)
1 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.