3400 calorie pescetarian meal plan
        
            In just a few clicks, generate your own 3400 calorie pescetarian 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 (3375cals, 241g protein, 262g net carbs, 130g fat 48g fiber per day) cannot be customized.
            Day 1
          
          3375cals, 273g protein, 236g net carbs, 131g fat 40g fiber per day
            
                      
                      3 egg(s) (238cal, 19p, 1c, 18f)
                    
                  
                      
                      2 cup(s) (144cal, 3p, 13c, 2f)
                    
                  
                      
                      1 packet(s) (165cal, 4p, 29c, 2f)
                    
                  
                      
                      2 serving(s) (531cal, 48p, 8c, 33f)
                    
                  
                      
                      1/4 cup(s) (230cal, 9p, 5c, 18f)
                    
                  
                      
                      2 container(s) (362cal, 17p, 63c, 5f)
                    
                  
                      
                      3 sausage(s) (804cal, 84p, 32c, 36f)
                    
                  
                      
                      1 serving(s) (261cal, 3p, 36c, 9f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 2
          
          3375cals, 273g protein, 236g net carbs, 131g fat 40g fiber per day
            
                      
                      3 egg(s) (238cal, 19p, 1c, 18f)
                    
                  
                      
                      2 cup(s) (144cal, 3p, 13c, 2f)
                    
                  
                      
                      1 packet(s) (165cal, 4p, 29c, 2f)
                    
                  
                      
                      2 serving(s) (531cal, 48p, 8c, 33f)
                    
                  
                      
                      1/4 cup(s) (230cal, 9p, 5c, 18f)
                    
                  
                      
                      2 container(s) (362cal, 17p, 63c, 5f)
                    
                  
                      
                      3 sausage(s) (804cal, 84p, 32c, 36f)
                    
                  
                      
                      1 serving(s) (261cal, 3p, 36c, 9f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 3
          
          3375cals, 222g protein, 288g net carbs, 123g fat 55g fiber per day
            
                      
                      1/2 serving(s) (163cal, 8p, 2c, 12f)
                    
                  
                      
                      1 1/2 serving(s) (91cal, 2p, 4c, 7f)
                    
                  
                      
                      2 pear(s) (226cal, 1p, 43c, 0f)
                    
                  
                      
                      1 1/3 serving(s) (974cal, 35p, 118c, 35f)
                    
                  
                      
                      1 serving(s) (171cal, 9p, 12c, 7f)
                    
                  
                      
                      1 1/2 serving(s) (206cal, 42p, 4c, 1f)
                    
                  
                      
                      1/4 cup(s) (230cal, 9p, 5c, 18f)
                    
                  
                      
                      8 oz (298cal, 45p, 0c, 13f)
                    
                  
                      
                      2 serving(s) (498cal, 7p, 72c, 15f)
                    
                  
                      
                      1 1/2 serving(s) (238cal, 4p, 25c, 12f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 4
          
          3325cals, 243g protein, 318g net carbs, 92g fat 64g fiber per day
            
                      
                      1/2 serving(s) (163cal, 8p, 2c, 12f)
                    
                  
                      
                      1 1/2 serving(s) (91cal, 2p, 4c, 7f)
                    
                  
                      
                      2 pear(s) (226cal, 1p, 43c, 0f)
                    
                  
                      
                      9 oz (635cal, 61p, 24c, 30f)
                    
                  
                      
                      1 1/3 serving(s) (382cal, 11p, 77c, 2f)
                    
                  
                      
                      2 beets (48cal, 2p, 8c, 0f)
                    
                  
                      
                      1 1/2 serving(s) (206cal, 42p, 4c, 1f)
                    
                  
                      
                      1/4 cup(s) (230cal, 9p, 5c, 18f)
                    
                  
                      
                      3 serving(s) (803cal, 42p, 120c, 6f)
                    
                  
                      
                      1 3/4 serving(s) (278cal, 5p, 30c, 14f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 5
          
          3425cals, 220g protein, 303g net carbs, 123g fat 57g fiber per day
            
                      
                      1/2 serving(s) (163cal, 8p, 2c, 12f)
                    
                  
                      
                      1 1/2 serving(s) (91cal, 2p, 4c, 7f)
                    
                  
                      
                      2 pear(s) (226cal, 1p, 43c, 0f)
                    
                  
                      
                      1 1/2 serving(s) (206cal, 42p, 4c, 1f)
                    
                  
                      
                      1/4 cup(s) (230cal, 9p, 5c, 18f)
                    
                  
                      
                      3 serving(s) (803cal, 42p, 120c, 6f)
                    
                  
                      
                      1 3/4 serving(s) (278cal, 5p, 30c, 14f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 6
          
          3375cals, 226g protein, 225g net carbs, 156g fat 40g fiber per day
            
                      
                      1 serving(s) (249cal, 18p, 4c, 17f)
                    
                  
                      
                      1 serving(s) (100cal, 4p, 2c, 7f)
                    
                  
                      
                      2 cup(s) (229cal, 3p, 51c, 1f)
                    
                  
                      
                      1 sandwich(es) (562cal, 30p, 29c, 31f)
                    
                  
                      
                      2 serving(s) (300cal, 16p, 49c, 4f)
                    
                  
                      
                      1/6 cup(s) (166cal, 6p, 2c, 13f)
                    
                  
                      
                      9 oz salmon (948cal, 62p, 14c, 69f)
                    
                  
                      
                      3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                  
            Day 7
          
          3375cals, 226g protein, 225g net carbs, 156g fat 40g fiber per day
            
                      
                      1 serving(s) (249cal, 18p, 4c, 17f)
                    
                  
                      
                      1 serving(s) (100cal, 4p, 2c, 7f)
                    
                  
                      
                      2 cup(s) (229cal, 3p, 51c, 1f)
                    
                  
                      
                      1 sandwich(es) (562cal, 30p, 29c, 31f)
                    
                  
                      
                      2 serving(s) (300cal, 16p, 49c, 4f)
                    
                  
                      
                      1/6 cup(s) (166cal, 6p, 2c, 13f)
                    
                  
                      
                      9 oz salmon (948cal, 62p, 14c, 69f)
                    
                  
                      
                      3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
                    
                  
                      
                      2 1/2 scoop (273cal, 61p, 2c, 1f)
                    
                   
              Protein shake
                  2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
                
          Grocery List (57 items)
        
        Fruits and Fruit Juices
      Grapefruit 
            1 large (approx 4-1/2" dia) (332g)
Raspberries
            4 cup (492g)
Avocados
            1 3/4 avocado(s) (352g)
Pears
            6 medium (1068g)
Fruit juice
            40 fl oz (1200mL)
Dairy and Egg Products
      Plain lowfat yogurt
            4 cup (980g)
Eggs
            19 large (950g)
Lowfat flavored yogurt
            4 container (6 oz) (680g)
Parmesan cheese
            2 oz (57g)
Butter
            1 1/3 stick (134g)
Nonfat greek yogurt, plain
            1/2 cup (158g)
Heavy cream
            1/4 cup (68mL)
Kefir, flavored
            4 cup (960mL)
Fats and Oils
      Oil
            1 2/3 oz (51mL)
Balsamic vinaigrette
            1 tbsp (15mL)
Olive oil
            1 1/2 oz (46mL)
Beverages
      Water
            25 cup(s) (5949mL)
Protein powder
            17 1/2 scoop (1/3 cup ea) (543g)
Breakfast Cereals
      Flavored instant oatmeal
            2 packet (86g)
Other
      Vinaigrette, store-bought, any flavor
            6 tbsp (90mL)
Mixed greens
            7 cup (210g)
Vegan sausage
            6 sausage (600g)
Protein powder, chocolate
            4 1/2 scoop (1/3 cup ea) (140g)
Nutritional yeast
            1 1/2 cup (90g)
Protein bar (20g protein)
            2 bar (100g)
Finfish and Shellfish Products
      Sardines, canned in oil
            4 can (368g)
Tilapia, raw
            1 lbs (476g)
Shrimp, raw
            6 oz (170g)
Salmon
            18 oz (510g)
Legumes and Legume Products
      Roasted peanuts
            1 1/4 cup (183g)
Hummus
            6 tbsp (90g)
Vegetables and Vegetable Products
      Sweet potatoes
            4 sweetpotato, 5" long (840g)
Fresh spinach
            2 10oz package (549g)
Garlic
            6 1/4 clove(s) (19g)
Edamame, frozen, shelled
            1/2 cup (59g)
Beets, precooked (canned or refrigerated)
            4 beet(s) (200g)
Tomatoes
            2 medium whole (2-3/5" dia) (267g)
Kale leaves
            4 1/2 cup, chopped (180g)
Frozen corn kernels
            3 1/3 cup (453g)
Cauliflower
            6 head small (4" dia.) (1590g)
Shallots
            1 1/2 tbsp chopped (15g)
Fresh ginger
            1 1/2 slices (1" dia) (3g)
Broccoli
            3 stalk (453g)
Baby carrots
            24 medium (240g)
Spices and Herbs
      Black pepper
            1/4 oz (7g)
Salt
            1 oz (26g)
Fresh basil
            3 leaves (2g)
Garlic powder
            1 tsp (3g)
Cereal Grains and Pasta
      Uncooked dry pasta
            1/2 lbs (237g)
All-purpose flour
            1/4 cup(s) (31g)
Brown rice
            1/2 cup (95g)
Sweets
      Cocoa powder
            1 1/2 tbsp (8g)
Soups, Sauces, and Gravies
      Barbecue sauce
            1 1/2 cup (429g)
Nut and Seed Products
      Almonds
            3 1/3 oz (94g)
Coconut milk, canned
            3/4 can (338mL)
Meals, Entrees, and Side Dishes
      Flavored rice mix
            2/3 pouch (~5.6 oz) (105g)
Baked Products
      Bread
            4 slice (128g)
                snack prep - 2 days
              
             
    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)
                  
                
                breakfast prep - 2 days
              
             
    1. Basic scrambled eggs
        238cal, 19p, 1c, 18f (per meal)
      
        Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Beat eggs in medium bowl until blended.
                  
                
                    2
                  
                  
                    Heat oil 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. Season with salt/pepper.
                  
                 
    2. Instant oatmeal with water
        165cal, 4p, 29c, 2f (per meal)
      
                    1
                  
                  
                    Put the oatmeal in a bowl and pour the water over it.
                  
                
                    2
                  
                  
                    Microwave for 90 seconds - 2 minutes.
                  
                 
    3. Raspberries
        144cal, 3p, 13c, 2f (per meal)
      4 cup (492g)
    
        Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Rinse raspberries and serve.
                  
                
                lunch prep - 2 days
              
             
    1. Simple sardine salad
        531cal, 48p, 8c, 33f (per meal)
      6 tbsp (90mL)
    4 can (368g)
    6 cup (180g)
    
        Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
                  
                
                protein prep - 7 days
              
             
    1. Protein shake
        273cal, 61p, 2c, 1f (per meal)
      
                dinner prep - 2 days
              
             
    1. Vegan sausage
        804cal, 84p, 32c, 36f (per meal)
      6 sausage (600g)
    
        Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Prepare according to package instructions. 
                  
                
                    2
                  
                  
                    Serve.
                  
                 
    2. Sweet potato wedges
        261cal, 3p, 36c, 9f (per meal)
      1 1/2 tbsp (23mL)
    2 sweetpotato, 5" long (420g)
    4 dash, ground (1g)
    1 tsp (6g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Preheat oven to 400 F (200 C) and grease a baking sheet.
                  
                
                    2
                  
                  
                    Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
                  
                
                    3
                  
                  
                    Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
                  
                
                lunch prep - 1 days
              
             
    1. Spinach parmesan pasta
        974cal, 36p, 118c, 36f (per meal)
      1/4 cup(s) (53mL)
    1/2 tbsp, ground (3g)
    1/3 tsp (2g)
    1/3 cup (33g)
    2/3 10oz package (189g)
    1 1/3 clove(s) (4g)
    2 tbsp (28g)
    1/3 lbs (152g)
    
        Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cook pasta according to its package. Set pasta aside when finished.
                  
                
                    2
                  
                  
                    In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
                  
                
                    3
                  
                  
                    Add pasta, water, and spinach, stir together and cook until spinach has wilted.
                  
                
                    4
                  
                  
                    Stir in parmesan and season with salt and pepper.
                  
                
                    5
                  
                  
                    Serve.
                  
                 
    2. Edamame & beet salad
        171cal, 9p, 12c, 7f (per meal)
      1/2 cup (59g)
    1 tbsp (15mL)
    2 beet(s) (100g)
    1 cup (30g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cook edamame according to package instructions.
                  
                
                    2
                  
                  
                    Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
                  
                
                breakfast prep - 3 days
              
             
    1. Eggs with tomato and avocado
        163cal, 8p, 2c, 12f (per meal)
      1 leaves (1g)
    1/4 avocado(s) (50g)
    1 slice(s), thick/large (1/2" thick) (27g)
    1 dash (0g)
    1 large (50g)
    1 dash (0g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    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.
                  
                 
    3. Sauteed Kale
        91cal, 2p, 4c, 7f (per meal)
      
        Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
                  
                
                snack prep - 3 days
              
             
    1. Double chocolate protein shake
        206cal, 42p, 4c, 1f (per meal)
      1 1/2 scoop (1/3 cup ea) (47g)
    3 tbsp (53g)
    1/2 tbsp (3g)
    1 1/2 cup(s) (356mL)
    
        Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Put all ingredients in a blender.
                  
                
                    2
                  
                  
                    Mix until well-blended. Add more water depending on your preferred consistency.
                  
                
                    3
                  
                  
                    Serve immediately.
                  
                
                dinner prep - 1 days
              
             
    1. Pan fried tilapia
        298cal, 45p, 0c, 13f (per meal)
      1/2 lbs (224g)
    1/3 tsp (2g)
    1/3 tsp, ground (1g)
    2 tsp (10mL)
    
        Recipe has been scaled from original by 0.33x. 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.
                  
                
                    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. Serve immediately.
                  
                 
    2. Buttered corn
        238cal, 4p, 25c, 12f (per meal)
      
        Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Prepare corn according to instructions on package.
                  
                
                    2
                  
                  
                    Top with butter and season with salt and pepper to taste.
                  
                 
    3. Mashed sweet potatoes with butter
        498cal, 7p, 72c, 15f (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.
                  
                
                dinner prep - 2 days
              
             
    1. Bbq cauliflower wings
        803cal, 42p, 120c, 6f (per meal)
      3 head small (4" dia.) (795g)
    3/4 cup (45g)
    1/4 tbsp (5g)
    3/4 cup (215g)
    
        Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
                  
                
                    2
                  
                  
                    In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
                  
                
                    3
                  
                  
                    Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
                  
                
                    4
                  
                  
                    Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
                  
                
                    5
                  
                  
                    Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
                  
                
                    6
                  
                  
                    Toss florets with the barbeque sauce. Serve.
                  
                 
    2. Buttered corn
        278cal, 5p, 30c, 14f (per meal)
      2 1/3 cup (317g)
    2 1/3 tbsp (32g)
    1/4 tsp (1g)
    1/4 tsp (0g)
    
        Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Prepare corn according to instructions on package.
                  
                
                    2
                  
                  
                    Top with butter and season with salt and pepper to taste.
                  
                
                lunch prep - 1 days
              
             
    1. Almond crusted tilapia
        635cal, 61p, 24c, 30f (per meal)
      1/2 lbs (252g)
    6 tbsp, slivered (41g)
    3/4 tbsp (11mL)
    1 1/2 dash (1g)
    1/4 cup(s) (31g)
    
        Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Take half of the almonds and combine them with the flour in a shallow bowl.
                  
                
                    2
                  
                  
                    Season fish with salt and dredge in flour mixture.
                  
                
                    3
                  
                  
                    Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
                  
                
                    4
                  
                  
                    Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
                  
                
                    5
                  
                  
                    Sprinkle almonds over fish.
                  
                
                    6
                  
                  
                    Serve.
                  
                 
    2. Beets
        48cal, 2p, 8c, 0f (per meal)
      2 beet(s) (100g)
    
        Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
                  
                 
    3. Flavored rice mix
        382cal, 11p, 77c, 2f (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.
                  
                
                lunch prep - 1 days
              
             
    1. Shrimp scampi
        1045cal, 50p, 68c, 62f (per meal)
      1 1/2 tbsp chopped (15g)
    3/4 tbsp (4g)
    3/8 cup(s) (89mL)
    3 oz (86g)
    1/4 cup (68mL)
    3 tbsp (43g)
    3 clove (9g)
    6 oz (170g)
    
        Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Clean the shrimp and start cooking the pasta according to the instructions on the box.
                  
                
                    2
                  
                  
                    While the pasta cooks, mince the shallot and the garlic.
                  
                
                    3
                  
                  
                    Once the pasta is done, transfer it to a separate bowl, and in the pot used to cook the pasta add the butter and melt over medium heat. Once melted and hot, add the shrimp. Let the shrimp cook 2-3 minutes per side until they firm and turn slightly pink.
                  
                
                    4
                  
                  
                    Add garlic and shallot to pan for about 30 seconds to soften. Work quickly to avoid over cooking the shrimp.
                  
                
                    5
                  
                  
                    Mix in the cream and heat through. If you wish, season with salt and pepper. If sauce is too thick at this point, add some water.
                  
                
                    6
                  
                  
                    Add pasta to pot and heat just enough to coat pasta with sauce and warm the noodles back up.
                  
                
                    7
                  
                  
                    Transfer to serving dish and top with parmesan cheese (optional).
                  
                
                breakfast prep - 2 days
              
             
    1. Scrambled eggs with spinach, parmesan & tomato
        249cal, 18p, 4c, 17f (per meal)
      4 dash (1g)
    4 tbsp cherry tomatoes (37g)
    2 tbsp (10g)
    2 cup(s) (60g)
    1 tsp (5mL)
    2 large (100g)
    
                    1
                  
                  
                    Whisk eggs in a small bowl with some salt and pepper. Set aside.
                  
                
                    2
                  
                  
                    Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
                  
                
                    3
                  
                  
                    Add the spinach and cook, tossing, until wilted, about a minute.
                  
                
                    4
                  
                  
                    Add the eggs, and cook stirring occasionally- another minute or two.
                  
                
                    5
                  
                  
                    Sprinkle in the parmesan and tomatoes and stir.
                  
                
                    6
                  
                  
                    Serve. 
                  
                 
    3. Simple sauteed spinach
        100cal, 4p, 2c, 7f (per meal)
      1 clove (3g)
    8 cup(s) (240g)
    1 tbsp (15mL)
    2 dash (2g)
    2 dash, ground (1g)
    
                    1
                  
                  
                    Heat the oil in the pan over medium heat.
                  
                
                    2
                  
                  
                    Add the garlic and sauté for a minute or two until fragrant.
                  
                
                    3
                  
                  
                    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
                  
                
                    4
                  
                  
                    Serve.
                  
                
                lunch prep - 2 days
              
             
    1. Avocado egg salad sandwich
        562cal, 30p, 29c, 31f (per meal)
      6 large (300g)
    3/4 cup cherry tomatoes (112g)
    4 slice (128g)
    1 avocado(s) (201g)
    1 tsp (3g)
    
                    1
                  
                  
                    Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
                  
                
                    2
                  
                  
                    Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
                  
                
                    3
                  
                  
                    Add in tomatoes. Mix.
                  
                
                    4
                  
                  
                    Put egg salad in between bread to form sandwich.
                  
                
                    5
                  
                  
                    Serve.
                  
                
                    6
                  
                  
                    (Note: You can store any leftover egg salad in the fridge for a day or two)
                  
                 
    3. Kefir
        300cal, 16p, 49c, 4f (per meal)
      4 cup (960mL)
    
        Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Pour into a glass and drink.
                  
                
                dinner prep - 2 days
              
             
    1. Salmon & coconut ginger broccoli
        948cal, 62p, 14c, 69f (per meal)
      1 1/2 slices (1" dia) (3g)
    3 stalk (453g)
    3/4 can (338mL)
    18 oz (510g)
    
        Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Preheat oven to 350°F (180°C). Grease a baking sheet and place the salmon on it, skin-side down. Season salmon with a dash of salt/pepper. Bake for 12-18 minutes or until salmon is fully cooked. Set aside.
                  
                
                    2
                  
                  
                    Meanwhile, heat a skillet over medium heat. Add the coconut milk, ginger slices, and broccoli florets and simmer uncovered for about 7 minutes.
                  
                
                    3
                  
                  
                    Plate salmon and broccoli. Serve.
                  
                 
    2. Brown rice
        172cal, 4p, 35c, 1f (per meal)
      
        Recipe has been scaled from original by 0.5x. 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
              
             
    2. Carrots and hummus
        123cal, 4p, 10c, 5f (per meal)
      
        Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Serve carrots with hummus.
                  
                 
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
     
     
     
     
     
    