2900 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 2900 calorie meal plan to gain muscle/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 (2900cal, 213g protein, 182g net carbs, 128g fat, 43g fiber per day) cannot be customized.
Day 1
2850cal, 234g protein, 168g net carbs, 123g fat, 30g fiber
2 serving(s) (378cal, 26p, 4c, 28f)
2/3 serving(s) (129cal, 4p, 19c, 3f)
16 oz (592cal, 102p, 3c, 19f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 burger(s) (799cal, 74p, 57c, 30f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 2
2900cal, 184g protein, 235g net carbs, 117g fat, 44g fiber
2 serving(s) (378cal, 26p, 4c, 28f)
2/3 serving(s) (129cal, 4p, 19c, 3f)
2 serving(s) (473cal, 27p, 39c, 15f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
12 oz (691cal, 76p, 8c, 39f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 3
2925cal, 194g protein, 140g net carbs, 159g fat, 43g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
3 peach(es) (198cal, 4p, 36c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
12 oz (691cal, 76p, 8c, 39f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 4
2875cal, 242g protein, 124g net carbs, 138g fat, 45g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
16 oz (760cal, 110p, 22c, 26f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 bagel(s) (150cal, 4p, 25c, 4f)
3 peach(es) (198cal, 4p, 36c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (958cal, 95p, 19c, 49f)
Day 5
2925cal, 194g protein, 172g net carbs, 138g fat, 54g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 meatballs (344cal, 26p, 17c, 19f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
4 serving(s) (326cal, 11p, 16c, 19f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (958cal, 95p, 19c, 49f)
Day 6
2925cal, 222g protein, 189g net carbs, 122g fat, 46g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 meatballs (344cal, 26p, 17c, 19f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
4 serving(s) (326cal, 11p, 16c, 19f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
18 oz (697cal, 115p, 6c, 23f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
Day 7
2875cal, 219g protein, 243g net carbs, 97g fat, 39g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 wrap(s) (586cal, 38p, 72c, 14f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1/4 cup (136cal, 0p, 31c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
18 oz (697cal, 115p, 6c, 23f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
Grocery List (63 items)
Breakfast Cereals
Breakfast cereal
1 1/3 serving (40g)
Dairy and Egg Products
Whole milk
2 2/3 cup (641mL)
Eggs
18 large (900g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nonfat greek yogurt, plain
5/8 container (105g)
Butter
3/4 stick (84g)
Low fat cottage cheese (1% milkfat)
2 1/4 cup (509g)
Spices and Herbs
Salt
2/3 oz (19g)
Garlic powder
1 tbsp (10g)
Black pepper
3 g (3g)
Lemon pepper
1 tbsp (7g)
Ground cumin
1/2 oz (15g)
Ground coriander
3/4 tbsp (4g)
Crushed red pepper
4 dash (1g)
Fresh basil
4 leaves (2g)
Cayenne pepper
3 dash (1g)
Paprika
1 1/2 dash (0g)
Thyme, dried
3 dash, ground (1g)
Vegetables and Vegetable Products
Kale leaves
1/2 lbs (208g)
Cucumber
12 slices (84g)
Onion
1 medium (2-1/2" dia) (125g)
Tomatoes
11 medium whole (2-3/5" dia) (1350g)
Fresh ginger
3 inch (2.5cm) cube (15g)
Fresh spinach
1/2 lbs (227g)
Frozen sugar snap peas
13 2/3 cup (1968g)
Garlic
2 3/4 clove(s) (8g)
Shallots
1/2 shallot (57g)
Carrots
1/2 small (5-1/2" long) (25g)
Fats and Oils
Oil
1/4 lbs (111mL)
Olive oil
3 oz (96mL)
Ranch dressing
6 tbsp (90mL)
Fruits and Fruit Juices
Grapes
4 cup (368g)
Lime juice
1/3 cup (83mL)
Avocados
4 3/4 avocado(s) (954g)
Lemon
3/4 small (44g)
Peach
8 medium (2-2/3" dia) (1200g)
Lemon juice
1/2 tbsp (8mL)
Apples
3 medium (3" dia) (546g)
Dried cranberries
4 tbsp (40g)
Legumes and Legume Products
Roasted peanuts
1 cup (158g)
Chickpeas, canned
1/2 can (224g)
Black beans
1/2 cup (120g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Naan bread
2 piece (180g)
Bagel
1 small bagel (3" dia) (69g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Other
Teriyaki sauce
1/2 lbs (180mL)
Ranch dressing mix
3/4 packet (1 oz) (21g)
Mixed greens
1 1/6 package (5.5 oz) (180g)
Orange marmalade
1 1/2 tbsp (30g)
Sriracha chili sauce
2 tsp (10g)
Beef Products
Ground beef (93% lean)
1 1/4 lbs (567g)
Poultry Products
Boneless skinless chicken breast, raw
7 1/4 lbs (3256g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Quinoa, uncooked
2 1/2 cup (425g)
Beverages
Water
5 1/2 cup(s) (1317mL)
Soups, Sauces, and Gravies
Vegetable broth
1 1/4 cup(s) (mL)
Salsa verde
4 tbsp (64g)
Sweets
Jelly
1 serving 1 tbsp (21g)
Honey
3 tbsp (63g)
Pork Products
Pork loin chops, boneless, raw
1 1/2 chop (278g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Finfish and Shellfish Products
Canned salmon
1 5oz can(s) (undrained) (142g)
breakfast prep - 2 days
1. Kale & eggs
380 cals, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Breakfast cereal
130 cals, 4p, 19c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
snack prep - 2 days
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. 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.
3. White rice
165 cals, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (120mL)
2 dash (2g)
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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Spinach soup with yogurt
475 cals, 27p, 39c, 15f (per meal)
4 tbsp (70g)
1/2 can (224g)
2 tsp (10mL)
1 medium (2-1/2" dia) (110g)
2 inch (2.5cm) cube (10g)
1/2 lbs (227g)
1 1/4 cup(s) (mL)
1 tsp (2g)
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Stir in greek yogurt and serve.
dinner prep - 2 days
1. Ranch chicken
690 cals, 76p, 8c, 39f (per meal)
3/4 packet (1 oz) (21g)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Quinoa
210 cals, 8p, 32c, 3f (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.
snack prep - 2 days
1. Small toasted bagel with butter and jelly
150 cals, 4p, 25c, 4f (per meal)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
645 cals, 62p, 4c, 41f (per meal)
1 1/2 dash (0g)
1 1/2 chop (278g)
1 1/2 tbsp (23mL)
3/4 tbsp (4g)
3/4 tbsp (5g)
3 dash (2g)
2 1/4 clove(s) (7g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Buttered sugar snap peas
375 cals, 10p, 14c, 27f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 tbsp (32g)
2 1/3 cup (336g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Salsa verde chicken salad
960 cals, 95p, 19c, 49f (per meal)
1 1/2 lbs (680g)
4 tsp (20mL)
6 cup (180g)
8 slices (200g)
1/2 cup (59g)
1/2 cup (120g)
4 tsp (8g)
4 tbsp (64g)
2 roma tomato (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
3
When chicken is cool enough to handle, chop it into bite-sized pieces.
4
Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
lunch prep - 1 days
1. Teriyaki chicken
760 cals, 110p, 22c, 26f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
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.
lunch prep - 2 days
1. Spicy orange meatballs
345 cals, 26p, 17c, 19f (per meal)
1 1/2 tbsp (23mL)
2 tbsp (30mL)
1/2 shallot (57g)
4 dash (1g)
1 1/2 tbsp (30g)
1 inch (2.5cm) cube (5g)
1/2 clove (2g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
In a large bowl mix together the ground beef, shallot, and a pinch of salt/pepper. Form into meatballs (into the number of meatballs listed in the recipes serving details). Place on a baking sheet and bake in the oven for about 15-20 minutes until fully cooked. Set aside.
3
In a large skillet over medium-low heat, add the oil, ginger, and garlic. Cook for 2 minutes until fragrant and softened.
4
Add the marmalade, teriyaki, and the crushed red pepper. Stir and cook for about 3 minutes until the sauce is warmed.
5
Add meatballs into the sauce and stir until fully coated. Serve.
2. Olive oil drizzled sugar snap peas
325 cals, 11p, 16c, 19f (per meal)
4 dash (0g)
4 dash (2g)
5 1/3 cup (768g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 1.33x. 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.
snack prep - 3 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 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.
dinner prep - 2 days
1. Spicy garlic lime chicken breast
695 cals, 115p, 6c, 23f (per meal)
1 1/2 tbsp (23mL)
1 tbsp (9g)
1/4 cup (68mL)
1 tsp (7g)
3 dash, ground (1g)
3 dash (1g)
1 1/2 dash (0g)
3 dash, ground (1g)
2 1/4 lbs (1008g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Buttered sugar snap peas
270 cals, 7p, 10c, 19f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
1/4 cup (45g)
3 1/3 cup (480g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Spicy salmon wrap
585 cals, 38p, 72c, 14f (per meal)
2 tsp (10g)
1/4 gram (0g)
1/2 small (5-1/2" long) (25g)
4 slices (28g)
2 tbsp (35g)
1 5oz can(s) (undrained) (142g)
2 tortilla (approx 10" dia) (144g)
1
Mix salmon with Greek yogurt and some salt/pepper.
2
Top tortilla with greens, cucumber, carrot, and salmon mixture. Drizzle sriracha on top. Wrap and serve.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.