21-Day Simple Meal Guide

Monday & Tuesday (LOW CARB)

LUNCH: Burger in a Bowl
Ground beef (5oz), lettuce, tomato, pickles, onion, mustard, sugar-free ketchup
Macros: 350 cal | 30g P | 25g F | 8g C

DINNER: Hot Honey Air Fried Salmon (5oz) + Roasted Broccoli
Salmon filets, hot honey drizzle (1 tbsp), roasted broccoli with olive oil
Macros: 450 cal | 35g P | 25g F | 20g C

SNACK: Greek yogurt (1 cup) with berries (1/2 cup) & almonds (1oz)
Macros: 320 cal | 20g P | 12g F | 25g C

DAILY TOTAL: 1,520 cal | 115g P (30%) | 62g F (37%) | 53g C (33%)

Wednesday & Thursday (REGULAR)

LUNCH: Buffalo Chicken Wraps
Rotisserie chicken (4oz), buffalo sauce, lettuce, tomato, avocado (1/4), gluten-free wrap
Macros: 400 cal | 32g P | 18g F | 28g C

DINNER: Sheet Pan Sausage + Veggies
Gluten-free sausage (2 links), bell peppers, zucchini, red onion, sweet potato (5oz), olive oil
Macros: 520 cal | 22g P | 28g F | 45g C

SNACK: Apple with almond butter (2 tbsp)
Macros: 280 cal | 6g P | 16g F | 32g C

DAILY TOTAL: 1,500 cal | 113g P (30%) | 50g F (30%) | 150g C (40%)

Friday (REGULAR)

LUNCH: Rotisserie Chicken (4oz) + Salad Kit
Pre-made salad kit with dressing
Macros: 380 cal | 30g P | 20g F | 22g C

DINNER OUT: Pizza Night
Big salad first (light dressing), then 2-3 slices thin crust pizza
Macros: 650 cal | 28g P | 22g F | 80g C

SNACK: Dark chocolate (1oz) + strawberries (1 cup)
Macros: 180 cal | 3g P | 9g F | 24g C

DAILY TOTAL: 1,510 cal | 109g P (29%) | 51g F (30%) | 154g C (41%)

Saturday & Sunday (REGULAR)

LUNCH: Chicken Caesar Wraps
Rotisserie chicken (4oz), caesar salad kit in gluten-free wrap, side of fruit (1 cup)
Macros: 420 cal | 32g P | 16g F | 38g C

DINNER: Crockpot Sweet Potato Pulled Pork Bowls
Pulled pork (4oz), sweet potato (5oz), coleslaw mix, BBQ sauce (2 tbsp)
Macros: 480 cal | 32g P | 18g F | 48g C

SNACK: Veggie sticks (2 cups) with guacamole (1/4 cup)
Macros: 180 cal | 4g P | 12g F | 18g C

DAILY TOTAL: 1,480 cal | 112g P (30%) | 50g F (31%) | 144g C (39%)

Week 1 Sunday Prep:

1. Cook ground beef: Brown 2 lbs ground beef in a large skillet over medium heat. Season with salt, pepper, garlic powder. Drain fat. Store in fridge.

2. Buy rotisserie chickens: Pick up 2 from the store (keep whole in fridge).

3. Start crockpot pulled pork: Place 3-4 lb pork shoulder in crockpot with 1 cup BBQ sauce and 1/2 cup water. Cook on low 8 hours. Shred when done.

4. Prep veggies: Wash and chop celery, carrots, cucumber for snacks. Store in containers.

5. Hard boil eggs: Place 12 eggs in pot, cover with water, bring to boil. Remove from heat, cover, let sit 12 minutes. Transfer to ice bath. Peel when cool.

MONDAY & TUESDAY (LOW CARB)

LUNCH: Burger in a Bowl

Ingredients (per serving):

• 5 oz cooked ground beef

• 2 cups chopped lettuce

• 1/4 cup diced tomato

• 2 tbsp diced onion

• 2 pickle slices

• 1 tbsp mustard

• 1 tbsp sugar-free ketchup

Instructions:

1. Reheat ground beef in microwave (1 minute).

2. Layer lettuce in bowl.

3. Top with warm beef, tomato, onion, pickles.

4. Drizzle with mustard and ketchup.

5. Mix and enjoy!

DINNER: Hot Honey Air Fried Salmon + Roasted Broccoli (Serves 4)

Ingredients:

• 4 salmon filets (5 oz each)

• 3 tbsp hot honey

• 2 heads broccoli, cut into florets

• 3 tbsp olive oil

• Salt and pepper

Instructions:

1. Preheat air fryer to 400°F (or oven to 425°F).

2. Season salmon with salt and pepper. Brush with 2 tbsp hot honey.

3. Air fry salmon 8-10 minutes until cooked through. (Or bake on sheet pan 12-15 min)

4. Meanwhile, toss broccoli with olive oil, salt, pepper on separate sheet pan.

5. Roast broccoli 20 minutes, flipping halfway.

6. Drizzle salmon with remaining hot honey before serving.

SNACK: Greek Yogurt with Berries & Almonds

Ingredients:

• 1 cup Greek yogurt

• 1/2 cup mixed berries

• 1 oz almonds (about 23 almonds)

Instructions:

1. Scoop yogurt into bowl.

2. Top with berries and almonds.

3. Done!

WEDNESDAY & THURSDAY (REGULAR)

LUNCH: Buffalo Chicken Wraps

Ingredients (per serving):

• 4 oz rotisserie chicken, shredded

• 2 tbsp buffalo sauce

• 1 gluten-free wrap

• 1/2 cup lettuce

• 1/4 cup diced tomato

• 1/4 avocado, sliced

Instructions:

1. Toss shredded chicken with buffalo sauce in bowl.

2. Warm wrap in microwave 15 seconds.

3. Layer lettuce, tomato, buffalo chicken, avocado in wrap.

4. Roll tightly, cut in half.

DINNER: Sheet Pan Sausage + Veggies (Serves 4)

Ingredients:

• 8 gluten-free sausage links

• 2 bell peppers, sliced

• 2 zucchini, chopped

• 1 red onion, sliced

• 4 small sweet potatoes, cubed

• 3 tbsp olive oil

• Salt, pepper, garlic powder

Instructions:

1. Preheat oven to 425°F.

2. Line large sheet pan with parchment paper.

3. Toss all veggies with olive oil and seasonings.

4. Spread veggies on pan, nestle sausages among them.

5. Roast 25-30 minutes, flipping sausages halfway.

6. Everything should be browned and tender.

SNACK: Apple with Almond Butter

Ingredients:

• 1 apple, sliced

• 2 tbsp almond butter

Instructions:

1. Slice apple.

2. Dip in almond butter or spread on slices.

FRIDAY (REGULAR)

LUNCH: Rotisserie Chicken + Salad Kit

Ingredients:

• 4 oz rotisserie chicken

• 1 salad kit (your choice)

Instructions:

1. Shred or chop chicken.

2. Prepare salad according to kit instructions.

3. Top salad with chicken.

DINNER OUT: Pizza Night

Order Tips:

• Start with a big house salad with light dressing (eat first!)

• Order thin crust pizza if available

• Enjoy 2-3 slices

• Load up on veggie toppings

• Drink lots of water

SNACK: Dark Chocolate + Strawberries

Ingredients:

• 1 oz dark chocolate

• 1 cup strawberries

Instructions:

1. Break chocolate into pieces.

2. Enjoy with strawberries!

SATURDAY & SUNDAY (REGULAR)

LUNCH: Chicken Caesar Wraps

Ingredients (per serving):

• 4 oz rotisserie chicken, chopped

• 1 caesar salad kit (for 2 servings if using both days)

• 1 gluten-free wrap

• 1 cup fruit (grapes, melon, berries)

Instructions:

1. Prepare caesar salad with dressing.

2. Warm wrap 15 seconds in microwave.

3. Fill wrap with caesar salad and chicken.

4. Roll tightly, cut in half.

5. Serve with fruit on the side.

DINNER: Crockpot Sweet Potato Pulled Pork Bowls (Serves 4)

Ingredients:

• Pulled pork from crockpot (about 1 lb cooked/shredded)

• 4 medium sweet potatoes

• 2 cups coleslaw mix

• 1/2 cup BBQ sauce

• Salt and pepper

Instructions:

1. Saturday morning: Start crockpot pork (see Sunday prep).

2. Saturday evening: Prick sweet potatoes with fork, microwave 8-10 minutes until tender (or bake at 400°F for 45 min).

3. Shred pork in crockpot, mix with BBQ sauce.

4. Split sweet potatoes open, fluff insides.

5. Top each potato with pulled pork and coleslaw.

6. Extra BBQ sauce on the side!

SNACK: Veggie Sticks with Guacamole

Ingredients:

• 2 cups celery and carrot sticks

• 1/4 cup guacamole (store-bought or homemade)

Instructions:

1. Arrange veggie sticks on plate.

2. Serve with guacamole for dipping.

PROTEINS

• Ground beef: 3 lbs (2 lbs for Mon/Tue lunches + 1 lb extra for batch)

• Salmon filets: 20 oz (5 oz x 4 people for Mon/Tue dinner)

• Rotisserie chickens: 2 whole (for Wed/Thu lunch, Fri lunch, Sat/Sun lunch)

• Gluten-free sausage: 8 links (2 per person for Wed/Thu dinner)

• Pork shoulder: 3-4 lbs (for crockpot Sat/Sun dinner)

• Bacon: 1 package (optional for toppings)

PRODUCE

• Lettuce/mixed greens: 2 large containers

• Tomatoes: 6 medium

• Pickles: 1 jar

• Onions: 3 medium (yellow or red)

• Broccoli: 2 large heads

• Bell peppers: 4 (for Wed/Thu dinner)

• Zucchini: 4 medium (for Wed/Thu dinner)

• Sweet potatoes: 5 lbs (for Wed/Thu dinner + Sat/Sun dinner)

• Avocados: 6

• Berries: 2 containers (for Mon/Tue snack)

• Apples: 4 (for Wed/Thu snack)

• Fruit for sides: 4 cups worth (your choice - grapes, melon, berries)

• Celery: 1 bunch (for veggie sticks)

• Carrots: 2 lbs (for veggie sticks)

• Cucumber: 2

DAIRY/DAIRY-FREE

• Greek yogurt: 2 cups (or dairy-free alternative)

• Feta cheese: 4 oz (optional)

PANTRY/STAPLES

• Gluten-free wraps: 1 package (4 wraps for Wed/Thu lunch)

• Hot honey: 1 bottle

• Buffalo sauce: 1 bottle

• Mustard

• Sugar-free ketchup

• Olive oil

• BBQ sauce: 1 bottle

• Coleslaw mix: 2 bags (for Sat/Sun dinner)

• Salad kits: 3 (caesar for Sat/Sun, your choice for Fri)

• Almonds: 8 oz

• Almond butter: 1 jar

• Dark chocolate: 1 bar (for Fri snack)

• Guacamole or ingredients to make (for Sat/Sun snack)

FROZEN

• None needed this week

Monday & Tuesday (LOW CARB)

LUNCH: Cobb Salad
Mixed greens, grilled chicken (4oz), hard boiled egg (1), bacon (2 strips), avocado (1/4), cherry tomatoes, cucumber, dairy-free ranch
Macros: 420 cal | 35g P | 28g F | 12g C

DINNER: Cilantro Lime Salmon + Pineapple Salsa + Roasted Asparagus
Salmon (5oz) with cilantro lime marinade, store-bought pineapple salsa (1/3 cup), roasted asparagus
Macros: 400 cal | 36g P | 22g F | 18g C

SNACK: Celery sticks (2 cups) with almond butter (2 tbsp)
Macros: 240 cal | 6g P | 18g F | 12g C

DAILY TOTAL: 1,460 cal | 110g P (30%) | 68g F (42%) | 52g C (28%)

Wednesday & Thursday (REGULAR)

LUNCH: Snack Plate Lunch
Gluten-free crackers (15), turkey slices (3oz), cucumber & carrots (1.5 cups), hummus (1/4 cup), apple slices, almonds (1oz)
Macros: 450 cal | 24g P | 22g F | 42g C

DINNER: Frozen Veggie Stir Fry with Chicken
Chicken breast (5oz), frozen stir fry veggies (2 cups), coconut aminos, jasmine rice (1 cup)
Macros: 480 cal | 40g P | 10g F | 58g C

SNACK: Rice cakes (2) with almond butter (1.5 tbsp) & banana (1/2)
Macros: 280 cal | 6g P | 12g F | 40g C

DAILY TOTAL: 1,510 cal | 106g P (28%) | 44g F (26%) | 175g C (46%)

Friday (REGULAR)

LUNCH: Air Fried Salmon (5oz) + Caesar Salad Kit + GF crackers (10)
Macros: 450 cal | 32g P | 24g F | 28g C

DINNER OUT: Date Night - Grilled Steak or Fish (6oz)
Side of roasted veggies, small sweet potato
Macros: 520 cal | 42g P | 20g F | 35g C

SNACK: Trail mix (1/3 cup)
Macros: 200 cal | 6g P | 14g F | 16g C

DAILY TOTAL: 1,470 cal | 120g P (33%) | 58g F (36%) | 99g C (31%)

Saturday & Sunday (REGULAR)

LUNCH: Deli Roll-Up Plate
Turkey & ham roll-ups (4 rolls) with avocado or cream cheese, side of fruit (1 cup), veggie sticks with ranch
Macros: 380 cal | 28g P | 18g F | 30g C

DINNER: Crockpot Salsa Verde Chicken Bowls
Chicken (5oz), salsa verde, rice (1 cup), black beans (1/2 cup), topped with feta
Macros: 520 cal | 42g P | 10g F | 62g C

SNACK: Greek yogurt parfait (1 cup yogurt, 1/4 cup granola, berries)
Macros: 280 cal | 18g P | 8g F | 38g C

DAILY TOTAL: 1,480 cal | 116g P (31%) | 45g F (27%) | 155g C (42%)

Week 2 Sunday Prep:

1. Grill chicken breasts: Season 3 lbs chicken breasts with salt, pepper, olive oil. Grill 6-7 minutes per side until internal temp 165°F. Let rest, then store in fridge.

2. Hard boil eggs: Same method as Week 1.

3. Start crockpot salsa verde chicken: Place 5-6 chicken breasts in crockpot with 2 jars salsa verde. Cook on low 6-8 hours. Shred when done.

4. Prep veggies: Wash and chop for snacks.

MONDAY & TUESDAY (LOW CARB)

LUNCH: Cobb Salad

Ingredients (per serving):

• 3 cups mixed greens

• 4 oz grilled chicken, sliced

• 1 hard boiled egg, sliced

• 2 strips cooked bacon, crumbled

• 1/4 avocado, sliced

• 1/2 cup cherry tomatoes, halved

• 1/2 cup cucumber, diced

• 2 tbsp dairy-free ranch

Instructions:

1. Arrange greens in large bowl.

2. Top with rows of chicken, egg, bacon, avocado, tomatoes, cucumber.

3. Drizzle with ranch.

4. Toss before eating or eat with sections separated (classic Cobb style!).

DINNER: Cilantro Lime Salmon + Pineapple Salsa + Asparagus (Serves 4)

Ingredients:

• 4 salmon filets (5 oz each)

• Juice of 2 limes

• 1/4 cup chopped cilantro

• 2 tbsp olive oil

• 1 jar pineapple salsa (store-bought)

• 2 bunches asparagus

• Salt and pepper

Instructions:

1. Marinate salmon: Mix lime juice, cilantro, 1 tbsp olive oil, salt, pepper. Pour over salmon, let sit 15 minutes.

2. Preheat oven to 400°F or air fryer to 380°F.

3. Trim asparagus ends, toss with remaining olive oil, salt, pepper.

4. Bake salmon 12-15 minutes (or air fry 10 minutes) until flaky.

5. Roast asparagus on separate pan for 15 minutes.

6. Top salmon with pineapple salsa before serving.

SNACK: Celery with Almond Butter

Ingredients:

• 2 cups celery sticks

• 2 tbsp almond butter

Instructions:

1. Cut celery into sticks.

2. Spread or dip in almond butter.

WEDNESDAY & THURSDAY (REGULAR)

LUNCH: Snack Plate

Ingredients (per serving):

• 15 gluten-free crackers

• 3 oz deli turkey slices

• 1/4 cup hummus

• 1 cup cucumber and carrot sticks

• 1 apple, sliced

• 1 oz almonds

Instructions:

1. Arrange everything on a plate or in compartments.

2. No cooking needed!

3. Enjoy assembly-style eating.

DINNER: Frozen Veggie Stir Fry with Chicken (Serves 4)

Ingredients:

• 20 oz (5 oz per person) chicken breast, sliced thin

• 2 bags frozen stir fry vegetables

• 3 tbsp coconut aminos (or soy sauce)

• 2 tbsp olive oil or sesame oil

• 4 cups cooked jasmine rice (2 cups dry)

• Garlic powder, ginger (optional)

Instructions:

1. Cook rice according to package (or use rice cooker).

2. Heat oil in large skillet or wok over medium-high heat.

3. Add sliced chicken, cook 5-7 minutes until cooked through.

4. Add frozen veggies directly to pan, stir fry 5-7 minutes.

5. Add coconut aminos, garlic powder, ginger. Stir 2 minutes.

6. Serve over rice.

SNACK: Rice Cakes with Almond Butter & Banana

Ingredients:

• 2 rice cakes

• 1.5 tbsp almond butter

• 1/2 banana, sliced

Instructions:

1. Spread almond butter on rice cakes.

2. Top with banana slices.

FRIDAY (REGULAR)

LUNCH: Air Fried Salmon + Caesar Salad Kit + Crackers

Ingredients:

• 1 salmon filet (5 oz)

• 1 caesar salad kit

• 10 gluten-free crackers

• Salt and pepper

Instructions:

1. Season salmon with salt and pepper.

2. Air fry at 380°F for 10 minutes (or pan sear 4 minutes per side).

3. Prepare caesar salad according to kit.

4. Serve salmon on top of salad with crackers on the side.

DINNER OUT: Date Night - Steak or Fish

Order Tips:

• Grilled steak (6 oz) or salmon/halibut

• Ask for double vegetables instead of starch

• Add a small sweet potato if you have room in macros

• Skip the bread basket

• Enjoy a glass of wine if desired!

SNACK: Trail Mix

Ingredients:

• 1/3 cup trail mix

Instructions:

1. Portion out trail mix.

2. Enjoy!

SATURDAY & SUNDAY (REGULAR)

LUNCH: Deli Roll-Up Plate

Ingredients (per serving):

• 2 turkey slices

• 2 ham slices

• 2 tbsp cream cheese or 1/4 avocado

• 1 cup fruit (your choice)

• 1 cup veggie sticks

• 2 tbsp ranch for dipping

Instructions:

1. Spread cream cheese (or mashed avocado) on each deli slice.

2. Roll up tightly.

3. Arrange on plate with fruit, veggies, and ranch.

DINNER: Crockpot Salsa Verde Chicken Bowls (Serves 4)

Ingredients:

• Shredded salsa verde chicken from crockpot

• 4 cups cooked rice (2 cups dry)

• 2 cans black beans, drained and rinsed

• 1/2 cup feta cheese (optional)

• Fresh cilantro

• Lime wedges

Instructions:

1. Saturday morning: Chicken should be done in crockpot. Shred with forks.

2. Cook rice according to package.

3. Warm black beans in microwave or on stovetop.

4. Build bowls: rice base, top with chicken, black beans, feta, cilantro.

5. Squeeze lime over top.

SNACK: Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt

• 1/4 cup granola

• 1/2 cup berries

Instructions:

1. Layer yogurt in bowl or glass.

2. Top with granola and berries.

PROTEINS

• Chicken breasts: 3 lbs (for Mon/Tue lunch, Wed/Thu dinner)

• Salmon filets: 20 oz (5 oz x 4 for Mon/Tue dinner)

• Hard boiled eggs: 4 (buy pre-made or boil yourself)

• Bacon: 8 slices (for Mon/Tue lunch)

• Deli turkey: 1 lb

• Deli ham: 8 oz

• Rotisserie chicken: 1 whole (for Sat/Sun crockpot)

PRODUCE

• Mixed greens/lettuce: 2 large containers

• Cherry tomatoes: 2 pints

• Cucumber: 4

• Avocados: 6

• Celery: 1 large bunch

• Carrots: 2 lbs (baby carrots work great)

• Asparagus: 2 bunches

• Frozen stir fry veggie mix: 2 large bags (for Wed/Thu dinner)

• Apples: 6

• Bananas: 4

• Fruit for sides: 8 cups worth

• Lime: 4

• Fresh cilantro: 2 bunches

DAIRY/DAIRY-FREE

• Greek yogurt: 2 cups (or dairy-free)

• Cream cheese or avocado: for roll-ups

• Feta cheese: 4 oz (optional)

PANTRY/STAPLES

• Gluten-free crackers: 2 boxes

• Hummus: 1 large container

• Pineapple salsa: 2 jars (store-bought)

• Dairy-free ranch: 1 bottle

• Almond butter: 1 jar

• Rice cakes: 1 package

• Jasmine rice: 2 lbs

• Black beans: 2 cans

• Salsa verde: 2 jars (for crockpot)

• Caesar salad kit: 1

• Coconut aminos: 1 bottle

• Trail mix: 1 bag

• Granola: 1 bag

FROZEN

• Frozen stir fry vegetables: 2 bags

Monday & Tuesday (LOW CARB)

LUNCH: Shrimp Burger Bowls (Trader Joe's)
2 shrimp burgers over lettuce, cucumber, tomato, avocado (1/4), chipotle mayo (1 tbsp)
Macros: 380 cal | 28g P | 22g F | 18g C

DINNER: Sheet Pan Chicken Thighs + Roasted Veggies (NO sweet potato)
Chicken thighs (2), bell peppers, zucchini, broccoli, olive oil
Macros: 450 cal | 35g P | 28g F | 15g C

SNACK: Hard boiled eggs (2) + cherry tomatoes (1 cup)
Macros: 180 cal | 14g P | 10g F | 8g C

DAILY TOTAL: 1,410 cal | 110g P (31%) | 60g F (38%) | 51g C (31%)

Wednesday & Thursday (REGULAR)

LUNCH: Breakfast for Lunch
Scrambled eggs (2) with turkey sausage (2 links), gluten-free toast (1 slice) with avocado (1/4), side of fruit (1 cup)
Macros: 420 cal | 26g P | 20g F | 38g C

DINNER: Build Your Own Bowl Night
Base: Rice (1 cup) OR quinoa
Protein: Grilled chicken (4oz) OR ground turkey
Toppings bar: black beans, corn, salsa, avocado, feta, cilantro, lime
Let everyone customize!
Macros: 520 cal | 36g P | 16g F | 58g C

SNACK: Banana with almond butter (2 tbsp)
Macros: 270 cal | 6g P | 16g F | 30g C

DAILY TOTAL: 1,510 cal | 102g P (27%) | 52g F (31%) | 158g C (42%)

Friday (REGULAR)

LUNCH: Buffalo Chicken Salad (no wrap)
Rotisserie chicken (4oz) tossed in buffalo sauce over greens, dairy-free ranch, avocado (1/4), side GF crackers (10)
Macros: 400 cal | 32g P | 22g F | 24g C

DINNER OUT: Mexican Restaurant - Chicken or Steak Fajitas
Fajitas, corn tortillas (2-3), peppers/onions, guac, skip the rice
Macros: 550 cal | 38g P | 22g F | 48g C

SNACK: Popcorn (3 cups) with nutritional yeast
Macros: 150 cal | 5g P | 6g F | 22g C

DAILY TOTAL: 1,500 cal | 111g P (30%) | 50g F (30%) | 150g C (40%)

Saturday & Sunday (REGULAR)

LUNCH: Taco Salad
Ground beef (4oz) taco meat over greens, corn (1/2 cup), salsa, avocado (1/4), crushed tortilla chips
Macros: 400 cal | 30g P | 20g F | 30g C

DINNER: Cilantro Lime Shrimp + Rice Bowls
Shrimp (5oz) with cilantro lime marinade, rice (1 cup), roasted veggies, pineapple salsa
Macros: 480 cal | 38g P | 10g F | 60g C

SNACK: Fruit salad (1.5 cups) with coconut flakes
Macros: 140 cal | 2g P | 2g F | 32g C

DAILY TOTAL: 1,420 cal | 105g P (30%) | 42g F (27%) | 153g C (43%)

Week 3 Sunday Prep:

1. Cook ground beef/turkey: Brown 2 lbs in skillet. Season with taco seasoning (or salt, pepper, cumin, chili powder). Store in fridge.

2. Hard boil eggs: Same method as Week 1.

3. Grill chicken: Grill 4 chicken breasts for build-your-own bowls. Season with salt, pepper, lime juice.

Prep veggies: Wash and chop for snacks.

MONDAY & TUESDAY (LOW CARB)

LUNCH: Shrimp Burger Bowls

Ingredients (per serving):

• 2 Trader Joe's shrimp burgers

• 2 cups lettuce

• 1/2 cup cucumber, diced

• 1/4 cup tomato, diced

• 1/4 avocado, sliced

• 1 tbsp chipotle mayo

Instructions:

1. Cook shrimp burgers according to package (air fry at 400°F for 8 minutes or pan fry).

2. Chop burgers into bite-size pieces.

3. Layer lettuce in bowl.

4. Top with shrimp, cucumber, tomato, avocado.

5. Drizzle with chipotle mayo.

DINNER: Sheet Pan Chicken Thighs + Roasted Veggies (Serves 4)

Ingredients:

• 8 chicken thighs (bone-in, skin-on)

• 3 bell peppers, sliced

• 3 zucchini, chopped

• 2 cups broccoli florets

• 3 tbsp olive oil

• Salt, pepper, garlic powder, paprika

Instructions:

1. Preheat oven to 425°F.

2. Pat chicken dry, season both sides with salt, pepper, garlic powder, paprika.

3. Toss all veggies with olive oil and seasonings.

4. Arrange chicken skin-side up on large sheet pan, surround with veggies.

5. Roast 35-40 minutes until chicken is golden and internal temp is 165°F.

6. Let rest 5 minutes before serving.

SNACK: Hard Boiled Eggs + Cherry Tomatoes

Ingredients:

• 2 hard boiled eggs

• 1 cup cherry tomatoes

• Salt and pepper

Instructions:

1. Peel eggs, slice in half.

2. Season with salt and pepper.

3. Serve with cherry tomatoes.

   
   

WEDNESDAY & THURSDAY (REGULAR)

LUNCH: Breakfast for Lunch

Ingredients (per serving):

• 2 eggs

• 2 turkey sausage links

• 1 slice gluten-free bread

• 1/4 avocado

• 1 cup fruit

Instructions:

1. Cook turkey sausage according to package.

2. Scramble eggs in same pan with a little oil.

3. Toast bread, spread with mashed avocado.

4. Serve everything together with fruit on the side.

DINNER: Build Your Own Bowl Night (Serves 4)

Ingredients:

• 4 cups cooked rice or quinoa

• 20 oz grilled chicken OR 1.5 lbs cooked ground turkey

• 2 cans black beans, warmed

• 2 cups corn (canned or frozen, warmed)

• 1 cup salsa

• 2 avocados, sliced

• 1/2 cup feta cheese

• Fresh cilantro

• Lime wedges

Instructions:

1. Cook rice/quinoa according to package.

2. Warm chicken or cook ground turkey with taco seasoning.

3. Set up toppings bar with all ingredients in separate bowls.

4. Let everyone build their own bowl!

5. Great for picky eaters - everyone gets what they want!

SNACK: Banana with Almond Butter

Ingredients:

• 1 banana

• 2 tbsp almond butter

Instructions:

1. Slice banana or eat whole.

2. Dip in or spread with almond butter.

FRIDAY (REGULAR)

LUNCH: Buffalo Chicken Salad

Ingredients (per serving):

• 4 oz rotisserie chicken, shredded

• 2 tbsp buffalo sauce

• 3 cups mixed greens

• 1/4 avocado, sliced

• 2 tbsp dairy-free ranch

• 10 gluten-free crackers

Instructions:

1. Toss chicken with buffalo sauce.

2. Arrange greens in bowl.

3. Top with buffalo chicken and avocado.

4. Drizzle with ranch.

5. Serve crackers on the side.

DINNER OUT: Mexican Restaurant - Fajitas

Order Tips:

• Chicken or steak fajitas

• Ask for corn tortillas (2-3)

• Load up on the peppers and onions

• Add guacamole

• Skip the rice and beans (or have a small portion)

• Lots of salsa!

SNACK: Popcorn with Nutritional Yeast

Ingredients:

• 3 cups popped popcorn (air-popped or lightly oiled)

• 2 tbsp nutritional yeast

• Salt

Instructions:

1. Pop popcorn.

2. While warm, toss with nutritional yeast and salt.

3. Tastes like cheesy popcorn!

SATURDAY & SUNDAY (REGULAR)

LUNCH: Taco Salad

Ingredients (per serving):

• 4 oz cooked taco meat (ground beef or turkey)

• 3 cups lettuce

• 1/2 cup corn

• 1/4 cup salsa

• 1/4 avocado, diced

• Small handful crushed tortilla chips

Instructions:

1. Warm taco meat in microwave.

2. Layer lettuce in bowl.

3. Top with warm meat, corn, salsa, avocado, chips.

4. Toss and enjoy!

DINNER: Cilantro Lime Shrimp + Rice Bowls (Serves 4)

Ingredients:

• 20 oz shrimp, peeled and deveined

• Juice of 3 limes

• 1/4 cup chopped cilantro

• 2 tbsp olive oil

• 4 cups cooked rice

• 1 jar pineapple salsa

• Your choice of roasted veggies (bell peppers, zucchini)

• Salt and pepper

Instructions:

1. Marinate shrimp: Mix lime juice, cilantro, 1 tbsp olive oil, salt, pepper. Toss with shrimp, let sit 10 minutes.

2. Cook rice according to package.

3. Roast veggies at 425°F for 20 minutes.

4. Heat remaining oil in large skillet over medium-high.

5. Cook shrimp 2-3 minutes per side until pink and opaque.

6. Build bowls: rice base, roasted veggies, shrimp, pineapple salsa on top.

SNACK: Fruit Salad with Coconut Flakes

Ingredients:

• 1.5 cups mixed fruit (berries, melon, grapes, pineapple)

• 1 tbsp coconut flakes

Instructions:

1. Chop fruit into bite-size pieces.

2. Sprinkle with coconut flakes.

PROTEINS

• Trader Joe's shrimp burgers: 1 box (4 burgers for Mon/Tue lunch)

• Chicken thighs: 8 (2 per person for Mon/Tue dinner)

• Eggs: 18 (for Mon/Tue snack + Wed/Thu breakfast lunch)

• Turkey sausage: 8 links (for Wed/Thu lunch)

• Ground beef OR ground turkey: 2 lbs (for Wed/Thu dinner bowls + Sat/Sun lunch)

• Rotisserie chicken: 1 whole (for Fri lunch)

• Shrimp: 20 oz (5 oz x 4 for Sat/Sun dinner)

PRODUCE

• Lettuce/mixed greens: 3 large containers

• Tomatoes: 6 medium

• Cucumber: 4

• Cherry tomatoes: 2 pints

• Avocados: 8

• Bell peppers: 6 (for Mon/Tue dinner + toppings)

• Zucchini: 4 medium

• Broccoli: 2 heads

• Bananas: 4

• Fruit for sides: 8 cups worth

• Lime: 6

• Fresh cilantro: 2 bunches

• Berries: 2 containers

DAIRY/DAIRY-FREE

• Feta cheese: 6 oz (optional, for bowls)

• Greek yogurt: 2 cups (or dairy-free)

PANTRY/STAPLES

• Chipotle mayo: 1 bottle

• Gluten-free bread: 1 loaf (for Wed/Thu lunch)

• Gluten-free crackers: 1 box

• Buffalo sauce: 1 bottle

• Dairy-free ranch: 1 bottle

• Almond butter: 1 jar

• Rice or quinoa: 2 lbs

• Black beans: 2 cans

• Corn (canned or frozen): 2 cans/bags

• Salsa: 2 jars

• Pineapple salsa: 1 jar

• Tortilla chips: 1 bag (for Sat/Sun taco salad)

• Popcorn kernels or pre-popped: 1 bag

• Nutritional yeast: 1 container

• Coconut flakes: 1 bag (for Sat/Sun snack)

• Olive oil

FROZEN

• None needed this week