3100 calorie macro meal plan
In just a few clicks, generate your own 3100 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 (3075cals, 216g protein, 193g net carbs, 139g fat 47g fiber per day) cannot be customized.
Day 1
3150cals, 211g protein, 181g net carbs, 151g fat 51g fiber per day
3 serving(s) (361cal, 20p, 2c, 28f)
1 container (139cal, 20p, 8c, 3f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 sandwich(es) (907cal, 74p, 56c, 39f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 serving(s) (825cal, 61p, 20c, 49f)
3 stick(s) (248cal, 20p, 5c, 17f)
Day 2
3075cals, 202g protein, 246g net carbs, 122g fat 45g fiber per day
3 serving(s) (361cal, 20p, 2c, 28f)
1 container (139cal, 20p, 8c, 3f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 sandwich(es) (907cal, 74p, 56c, 39f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 sub(s) (636cal, 44p, 43c, 31f)
2 container (261cal, 28p, 26c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
Day 3
3075cals, 202g protein, 184g net carbs, 147g fat 48g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 2/3 cup(s) (120cal, 3p, 11c, 1f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 sandwich(es) (911cal, 78p, 77c, 31f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 pear(s) (113cal, 1p, 22c, 0f)
12 oz (858cal, 77p, 6c, 59f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
Day 4
3075cals, 196g protein, 275g net carbs, 104g fat 60g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 2/3 cup(s) (120cal, 3p, 11c, 1f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 sandwich(es) (911cal, 78p, 77c, 31f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (799cal, 69p, 91c, 14f)
2 serving(s) (242cal, 9p, 20c, 8f)
Day 5
3050cals, 223g protein, 132g net carbs, 160g fat 48g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 2/3 cup(s) (120cal, 3p, 11c, 1f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 1/2 sandwich(es) (816cal, 56p, 42c, 44f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 pear(s) (113cal, 1p, 22c, 0f)
20 oz (983cal, 122p, 6c, 52f)
1 serving(s) (121cal, 4p, 10c, 4f)
Day 6
3075cals, 240g protein, 167g net carbs, 144g fat 40g fiber per day
2/3 serving(s) (382cal, 26p, 3c, 29f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 1/3 serving(s) (914cal, 70p, 75c, 31f)
2 serving(s) (141cal, 3p, 15c, 6f)
2 mug cake(s) (389cal, 62p, 4c, 11f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 7
3075cals, 240g protein, 167g net carbs, 144g fat 40g fiber per day
2/3 serving(s) (382cal, 26p, 3c, 29f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 1/3 serving(s) (914cal, 70p, 75c, 31f)
2 serving(s) (141cal, 3p, 15c, 6f)
2 mug cake(s) (389cal, 62p, 4c, 11f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (61 items)
Fruits and Fruit Juices
Pears
7 medium (1246g)
Nectarine
4 medium (2-1/2" dia) (568g)
Lime juice
1 1/4 fl oz (38mL)
Apples
1 3/4 medium (3" dia) (319g)
Avocados
3 avocado(s) (603g)
Raspberries
6 cup (738g)
Lemon juice
1 1/4 tbsp (19mL)
Spices and Herbs
Dijon mustard
5 tsp (25g)
Black pepper
3/4 tbsp, ground (5g)
Salt
2 tsp (12g)
Garlic powder
1 tsp (3g)
Paprika
1 tsp (2g)
Thyme, dried
1/2 tsp, ground (1g)
Vegetables and Vegetable Products
Romaine lettuce
2 head (1182g)
Tomatoes
6 1/4 medium whole (2-3/5" dia) (769g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Carrots
19 1/4 medium (1176g)
Raw celery
3 tbsp chopped (19g)
Iceberg lettuce
4 tbsp shredded (18g)
Red onion
1 1/3 medium (2-1/2" dia) (132g)
Cucumber
1 1/2 cucumber (8-1/4") (470g)
Frozen mixed veggies
26 oz (742g)
Onion
1/2 medium (2-1/2" dia) (57g)
Bell pepper
2 2/3 tbsp, diced (25g)
Baked Products
Bread
16 slice (512g)
Hamburger buns
4 bun(s) (204g)
Baking powder
2 tsp (10g)
Dairy and Egg Products
Sliced cheese
9 oz (259g)
Eggs
29 1/3 large (1467g)
String cheese
3 stick (84g)
Butter
4 tsp (18g)
Parmesan cheese
5 tbsp (31g)
Blue cheese
1 1/2 oz (43g)
Sausages and Luncheon Meats
Turkey cold cuts
22 oz (624g)
Fats and Oils
Oil
2 oz (64mL)
Olive oil
2 1/2 oz (81mL)
Mayonnaise
1/4 cup (66mL)
Ranch dressing
2 2/3 tbsp (40mL)
Salad dressing
1/2 cup (127mL)
Other
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
2 container (340g)
Sub roll(s)
1 roll(s) (85g)
Roasted red peppers
1 pepper(s) (70g)
Stir-fry sauce
4 tbsp (68g)
Flavored quinoa mix
1 1/6 package (4.9 oz) (162g)
Calorie-free sweetener
2 2/3 tbsp (28g)
Protein powder, chocolate
4 scoop (1/3 cup ea) (124g)
Nut and Seed Products
Roasted cashews
10 tbsp (86g)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1188g)
Boneless skinless chicken thighs
1 thigh(s) (148g)
Boneless chicken thighs, with skin
3/4 lbs (341g)
Ground turkey, raw
18 3/4 oz (529g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Snacks
Small granola bar
3 bar (75g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (136g)
Beverages
Water
1 cup (230mL)
Cereal Grains and Pasta
Long-grain white rice
6 tbsp (69g)
Instant couscous, flavored
5/6 box (5.8 oz) (137g)
Finfish and Shellfish Products
Tilapia, raw
1 1/4 lbs (560g)
Pork Products
Bacon
5 1/3 slice(s) (53g)
Sweets
Cocoa powder
2 2/3 tbsp (14g)
lunch prep - 2 days
1. Turkey sandwich with mustard
907cal, 74p, 56c, 39f (per meal)
2 tsp (10g)
2 leaf inner (12g)
4 slice(s), thin/small (60g)
4 slice (128g)
4 slice (3/4 oz ea) (84g)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
breakfast prep - 2 days
1. Egg in an eggplant
361cal, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
3. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Avocado, apple, chicken salad
825cal, 61p, 20c, 49f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3 dash (1g)
1 1/2 tbsp (23mL)
3 tbsp chopped (19g)
3/4 medium (3" dia) (137g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
dinner prep - 1 days
1. Grilled chicken thigh sub
636cal, 44p, 43c, 31f (per meal)
1 thigh(s) (148g)
1 tsp (5g)
1 tbsp (15mL)
2 slice(s), thin/small (30g)
4 tbsp shredded (18g)
1 slice (1 oz ea) (28g)
1 roll(s) (85g)
1
Season the chicken with some salt and pepper. Lightly spray a grill, grill pan, or skillet with cooking spray, then add the chicken.
2
Grill until cooked through, flipping halfway.
3
Transfer the chicken to a plate. Once cool enough to handle, slice into strips.
4
Spread mayo and mustard on the top half of the bun. On the bottom half, layer the chicken, cheese, lettuce, and tomato. Add any other low-calorie toppings you like.
5
Press the sandwich together and serve.
6
Meal Prep Note: Cook and slice the chicken in advance. Store separately from the buns and toppings to keep everything fresh. Assemble just before eating.
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.
snack prep - 3 days
breakfast prep - 3 days
1. Avocado toast with egg
238cal, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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. Raspberries
120cal, 3p, 11c, 1f (per meal)
5 cup (615g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Shredded bbq & ranch chicken sandwich
911cal, 78p, 77c, 31f (per meal)
1 1/2 lbs (680g)
4 tsp (20mL)
4 leaf inner (24g)
2 2/3 tbsp (40mL)
4 bun(s) (204g)
1/2 cup (136g)
Recipe has been scaled from original by 4x. 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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
2. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
858cal, 77p, 6c, 59f (per meal)
1 pepper(s) (70g)
1/2 tbsp (8mL)
4 dash (1g)
3/4 lbs (341g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Chicken stir fry with rice
799cal, 69p, 91c, 14f (per meal)
4 tbsp (68g)
3/4 10oz package (213g)
1 tsp (6mL)
3 dash, ground (1g)
1 1/2 dash (1g)
1/2 lbs (252g)
3/4 cup(s) (178mL)
6 tbsp (69g)
Recipe has been scaled from original by 0.38x. 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. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
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.
lunch prep - 1 days
1. Simple turkey sandwich
816cal, 56p, 42c, 44f (per meal)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
1 1/2 tbsp (23mL)
3 slice (96g)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mayonnaise on the other slice of bread and place it mayonnaise-down on top of the turkey/cheese/lettuce/tomato.
3
Serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
dinner prep - 1 days
1. Broiled tilapia parmesan
983cal, 122p, 6c, 52f (per meal)
1 1/4 tbsp (18g)
5 dash (4g)
5 dash, ground (1g)
1 1/4 lbs (560g)
1 1/4 tbsp (19mL)
2 tbsp (28mL)
5 tbsp (31g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
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.
breakfast prep - 2 days
1. Southwest bacon omelet
383cal, 26p, 3c, 29f (per meal)
2 2/3 large (133g)
4 tsp chopped (13g)
4 tsp, diced (12g)
1/2 tbsp (7mL)
2 2/3 slice(s) (27g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in a skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the bell pepper, onion, and bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 2 days
1. Turkey-mixed veggies-quinoa bowl
914cal, 70p, 75c, 31f (per meal)
3/4 tbsp (12mL)
1 1/6 package (16 oz ea) (529g)
1 1/6 package (4.9 oz) (162g)
18 2/3 oz (529g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
2. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
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.
snack prep - 2 days
1. Chocolate protein mug cake
389cal, 62p, 4c, 11f (per meal)
4 tsp (14g)
4 tsp (20mL)
2 large (100g)
4 tsp (7g)
1 tsp (5g)
2 scoop (1/3 cup ea) (62g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
678cal, 62p, 1c, 47f (per meal)
3 dash (1g)
1 tsp (6mL)
1/2 tsp, ground (1g)
1 1/2 oz (43g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
3. Couscous
251cal, 9p, 50c, 1f (per meal)
5/6 box (5.8 oz) (137g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.