2700 calorie macro meal plan
In just a few clicks, generate your own 2700 calorie macro meal plan 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 (2650cal, 197g protein, 144g net carbs, 126g fat, 36g fiber per day) cannot be customized.
Day 1
2675cal, 174g protein, 120g net carbs, 150g fat, 36g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (561cal, 48p, 9c, 36f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 egg(s) (69cal, 6p, 0c, 5f)
Day 2
2675cal, 212g protein, 120g net carbs, 130g fat, 44g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 cup(s) (149cal, 8p, 12c, 8f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 egg(s) (69cal, 6p, 0c, 5f)
12 oz (543cal, 80p, 8c, 19f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
Day 3
2725cal, 184g protein, 131g net carbs, 146g fat, 39g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 serving(s) (71cal, 2p, 7c, 3f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1/2 cup (276cal, 10p, 24c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
12 oz (543cal, 80p, 8c, 19f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
Day 4
2700cal, 176g protein, 185g net carbs, 126g fat, 30g fiber
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 serving(s) (71cal, 2p, 7c, 3f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1/2 cup (276cal, 10p, 24c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
7 1/2 oz (502cal, 44p, 12c, 31f)
1 serving(s) (179cal, 5p, 18c, 7f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Day 5
2350cal, 211g protein, 136g net carbs, 94g fat, 26g fiber
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/2 cup (276cal, 10p, 24c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
10 oz (456cal, 67p, 14c, 15f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
Day 6
2650cal, 239g protein, 139g net carbs, 113g fat, 33g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 bar (245cal, 20p, 26c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 cup(s) (149cal, 8p, 12c, 8f)
16 oz (635cal, 101p, 0c, 26f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 7
2750cal, 181g protein, 178g net carbs, 124g fat, 47g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 bar (245cal, 20p, 26c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 can(s) (707cal, 25p, 60c, 34f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 cup(s) (149cal, 8p, 12c, 8f)
16 oz (635cal, 101p, 0c, 26f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Grocery List (58 items)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (747g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Lima beans, frozen
3/4 package (10 oz) (202g)
Cucumber
5/6 cucumber (8-1/4") (244g)
Onion
3 medium (2-1/2" dia) (316g)
Bell pepper
5 3/4 large (936g)
Fresh ginger
1 tbsp (6g)
Garlic
5 clove(s) (15g)
Red onion
1/2 medium (2-1/2" dia) (49g)
Romaine lettuce
1/2 head (286g)
Carrots
1/2 small (5-1/2" long) (25g)
Frozen corn kernels
6 tbsp (51g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Kale leaves
5/8 bunch (106g)
Dairy and Egg Products
Eggs
10 large (500g)
Whole milk
1/2 gallon (1800mL)
Cheese
3 tbsp, shredded (21g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Provolone cheese
3 slice(s) (84g)
Egg whites
1 1/2 cup (365g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Butter
2 1/2 tsp (12g)
Fruits and Fruit Juices
Avocados
6 avocado(s) (1198g)
Lime juice
2 2/3 fl oz (82mL)
Lemon
5/8 small (36g)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
5 g (5g)
Fresh basil
6 leaves (3g)
Garlic powder
1 tsp (3g)
Lemon pepper
2 tsp (5g)
Taco seasoning mix
1 1/2 tbsp (13g)
Dijon mustard
1 1/4 tbsp (19g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Lentils, raw
6 3/4 tbsp (80g)
Hummus
2/3 cup (162g)
Fats and Oils
Oil
4 oz (123mL)
Olive oil
1 1/3 oz (43mL)
Salad dressing
3 tbsp (46mL)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread crumbs
1/4 cup (23g)
Other
Teriyaki sauce
2 tbsp (30mL)
Roasted chickpeas
1 1/2 cup (170g)
Italian seasoning
1/4 tbsp (3g)
Mixed greens
3 1/3 cup (100g)
Protein bar (20g protein)
2 bar (100g)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Sirloin steak, raw
1 1/4 lbs (567g)
Cereal Grains and Pasta
Quinoa, uncooked
2/3 cup (113g)
Brown rice
4 tbsp (48g)
Beverages
Water
3 1/2 cup(s) (830mL)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2150g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Finfish and Shellfish Products
Salmon
1 1/4 fillet/s (6 oz each) (213g)
Canned tuna
3 1/3 can (573g)
Sweets
Honey
2 oz (55g)
Snacks
Large granola bar
2 bar (74g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
breakfast prep - 3 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Teriyaki burgers
800 cals, 74p, 57c, 30f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Lima beans
155 cals, 9p, 21c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 1 days
1. Pepper steak stir fry
560 cals, 48p, 9c, 36f (per meal)
1/2 lbs (227g)
1 medium (119g)
1 tbsp (6g)
2 clove(s) (6g)
2 dash, ground (1g)
1/2 tbsp (8mL)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Lemon pepper chicken breast
395 cals, 68p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.67x. 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. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 2 days
1. Southwest chicken
545 cals, 80p, 8c, 19f (per meal)
1 tbsp (15mL)
3 tbsp, shredded (21g)
1 1/2 tbsp (13g)
1 1/2 lbs (672g)
3 medium (357g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Tomato and avocado salad
350 cals, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. 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 - 3 days
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Philly cheesesteak lettuce wrap
670 cals, 47p, 11c, 47f (per meal)
2 tbsp (30mL)
1/4 tbsp (3g)
3 slice(s) (84g)
1 1/2 medium (2-1/2" dia) (165g)
3 small (222g)
3/4 lbs (340g)
6 leaf inner (36g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Flavored rice mix
190 cals, 6p, 39c, 1f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 2 days
1. Scrambled egg whites
180 cals, 20p, 1c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
dinner prep - 1 days
1. Honey dijon salmon
500 cals, 44p, 12c, 31f (per meal)
1 1/4 fillet/s (6 oz each) (213g)
1 1/4 tbsp (19g)
2 tsp (13g)
5/8 clove (2g)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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. Sauteed corn & lima beans
180 cals, 5p, 18c, 7f (per meal)
1 dash, ground (0g)
1 dash (1g)
6 tbsp (60g)
6 tbsp (51g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 2 days
1. Avocado tuna salad
725 cals, 68p, 10c, 40f (per meal)
1 2/3 avocado(s) (335g)
1 tbsp (17mL)
1/2 tsp (1g)
1/2 tsp (0g)
3 1/3 cup (100g)
5/6 small (58g)
3 1/3 can (573g)
13 1/3 tbsp, chopped (150g)
Recipe has been scaled from original by 3.33x. 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.
dinner prep - 1 days
1. Easy garlic chicken
455 cals, 67p, 14c, 15f (per meal)
10 oz (284g)
2 1/2 tsp (12g)
1/4 cup (23g)
2 1/2 clove(s) (8g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on 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.
2. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
705 cals, 25p, 60c, 34f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. 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.