recipe dump!

all around 400 cal with protein fat carbs and at least one veggie.

Meal 1: Grilled Chicken Salad
• Grilled chicken breast (4 oz)
• Mixed salad greens (2 cups)
• Cherry tomatoes (1/2 cup)
• Cucumber slices (1/4 cup)
• Balsamic vinaigrette dressing (1 tbsp)
• Protein: ~28g, Carbs: ~15g, Fat: ~23g
Meal 2: Veggie Stir-Fry
• Tofu (4 oz)
• Broccoli florets (1 cup)
• Red bell pepper strips (1/2 cup)
• Carrot slices (1/4 cup)
• Brown rice (1/2 cup cooked)
• Soy sauce (1 tbsp)
• Protein: ~16g, Carbs: ~53g, Fat: ~10g
Meal 3: Turkey Wrap
• Whole wheat tortilla (1 medium)
• Deli turkey slices (3 oz)
• Avocado slices (1/4 medium)
• Spinach leaves (1 cup)
• Shredded carrots (1/4 cup)
• Greek yogurt spread (2 tbsp)
• Protein: ~22g, Carbs: ~32g, Fat: ~15g
Meal 4: Salmon Quinoa Bowl
• Baked salmon (4 oz)
• Cooked quinoa (1/2 cup)
• Steamed broccoli (1 cup)
• Sliced almonds (1 tbsp)
• Lemon juice (1 tbsp)
• Protein: ~30g, Carbs: ~30g, Fat: ~13g
Meal 5: Black Bean and Veggie Bowl
• Black beans (1/2 cup)
• Roasted sweet potatoes (1/2 cup)
• Sauteed spinach (1 cup)
• Salsa (1/4 cup)
• Shredded cheddar cheese (1 oz)
• Protein: ~15g, Carbs: ~50g, Fat: ~10g
Meal 6: Omelette with Veggies
• Eggs (2 large)
• Bell peppers (1/4 cup, diced)
• Spinach (1/2 cup)
• Onion (1/4 cup, diced)
• Feta cheese (1 oz)
• Protein: ~20g, Carbs: ~10g, Fat: ~27g
Meal 7: Lentil and Vegetable Stew
• Cooked green lentils (1 cup)
• Chopped tomatoes (1/2 cup)
• Carrots (1/2 cup, sliced)
• Celery (1/4 cup, diced)
• Low-sodium vegetable broth (1 cup)
• Olive oil (1 tbsp)
• Protein: ~15g, Carbs: ~55g, Fat: ~8g
Meal 8: Greek Yogurt Parfait
• Greek yogurt (1 cup)
• Mixed berries (1/2 cup)
• Granola (1/4 cup)
• Honey (1 tbsp)
• Protein: ~20g, Carbs: ~45g, Fat: ~8g
Meal 9: Turkey and Quinoa Stuffed Bell Pepper
• Lean ground turkey (4 oz)
• Bell pepper (1 medium)
• Quinoa (1/4 cup, cooked)
• Tomato sauce (1/4 cup)
• Mozzarella cheese (1 oz)
• Protein: ~30g, Carbs: ~20g, Fat: ~12g
Meal 10: Chickpea and Vegetable Curry
• Chickpeas (1/2 cup)
• Cauliflower florets (1 cup)
• Spinach (1/2 cup)
• Coconut milk (1/4 cup)
• Curry powder (1 tsp)
• Brown rice (1/2 cup cooked)
• Protein: ~12g, Carbs: ~50g, Fat: ~10g
Meal 11: Quinoa Salad with Chicken
• Grilled chicken breast (4 oz)
• Cooked quinoa (1/2 cup)
• Cucumber (1/2 cup, diced)
• Red onion (1/4 cup, chopped)
• Kalamata olives (2 tbsp, sliced)
• Feta cheese (1 oz)
• Protein: ~28g, Carbs: ~25g, Fat: ~17g
Meal 12: Pesto Pasta with Shrimp
• Whole wheat pasta (1 cup, cooked)
• Shrimp (4 oz)
• Cherry tomatoes (1/2 cup, halved)
• Baby spinach (1 cup)
• Pesto sauce (2 tbsp)
• Protein: ~24g, Carbs: ~45g, Fat: ~12g
Meal 13: Hummus and Veggie Wrap
• Whole wheat tortilla (1 medium)
• Hummus (1/4 cup)
• Sliced turkey (2 oz)
• Baby spinach (1 cup)
• Bell peppers (1/4 cup, sliced)
• Protein: ~15g, Carbs: ~35g, Fat: ~10g
Meal 14: Beef and Broccoli Stir-Fry
• Beef sirloin (4 oz, thinly sliced)
• Broccoli florets (1 cup)
• Snow peas (1/2 cup)
• Brown rice (1/2 cup, cooked)
• Stir-fry sauce (2 tbsp)
• Protein: ~30g, Carbs: ~30g, Fat: ~10g
Meal 15: Mediterranean Tuna Salad
• Canned tuna (3 oz)
• Romaine lettuce (2 cups)
• Red bell pepper (1/2 cup, diced)
• Cucumber (1/2 cup, sliced)
• Red onion (1/4 cup, sliced)
• Kalamata olives (2 tbsp)
• Olive oil and vinegar dressing (2 tbsp)
• Protein: ~20g, Carbs: ~15g, Fat: ~18g
Meal 16: Veggie Omelette Wrap
• Eggs (2 large)
• Spinach (1/2 cup)
• Tomatoes (1/4 cup, diced)
• Red bell pepper (1/4 cup, diced)
• Cheddar cheese (1 oz)
• Whole wheat tortilla (1 medium)
• Protein: ~20g, Carbs: ~20g, Fat: ~20g
Meal 17: Chicken and Sweet Potato Bowl
• Grilled chicken breast (4 oz)
• Roasted sweet potatoes (1 cup)
• Steamed broccoli (1 cup)
• Olive oil (1 tbsp)
• Protein: ~30g, Carbs: ~40g, Fat: ~10g
Meal 18: Lentil and Spinach Salad
• Cooked lentils (1/2 cup)
• Baby spinach (2 cups)
• Red onion (1/4 cup, sliced)
• Cherry tomatoes (1/2 cup, halved)
• Feta cheese (1 oz)
• Balsamic vinaigrette dressing (2 tbsp)
• Protein: ~15g, Carbs: ~45g, Fat: ~10g
Meal 19: Shrimp and Avocado Salad
• Cooked shrimp (4 oz)
• Mixed salad greens (2 cups)
• Avocado (1/2 medium, sliced)
• Red onion (1/4 cup, sliced)
• Cherry tomatoes (1/2 cup, halved)
• Lemon vinaigrette dressing (2 tbsp)
• Protein: ~20g, Carbs: ~20g, Fat: ~20g
Meal 20: Veggie Burger with Sweet Potato Fries
• Veggie burger patty (1 patty)
• Whole wheat burger bun (1)
• Lettuce (1 leaf)
• Tomato slices (2)
• Sweet potato fries (1 cup, baked)
• Protein: ~15g, Carbs: ~55g, Fat: ~15g
Meal 21: Teriyaki Tofu Stir-Fry
• Firm tofu (4 oz, cubed)
• Broccoli florets (1 cup)
• Carrot strips (1/2 cup)
• Snap peas (1/2 cup)
• Brown rice (1/2 cup, cooked)
• Teriyaki sauce (2 tbsp)
• Protein: ~15g, Carbs: ~50g, Fat: ~10g
Meal 22: Spinach and Mushroom Quesadilla
• Whole wheat tortilla (1 medium)
• Spinach leaves (1 cup)
• Sliced mushrooms (1/2 cup)
• Shredded mozzarella cheese (1 oz)
• Salsa (1/4 cup)
• Protein: ~15g, Carbs: ~30g, Fat: ~10g
Meal 23: Grilled Veggie Wrap
• Grilled zucchini (1/2 cup, sliced)
• Grilled eggplant (1/2 cup, sliced)
• Red bell pepper (1/4 cup, sliced)
• Hummus (1/4 cup)
• Whole wheat tortilla (1 medium)
• Protein: ~8g, Carbs: ~40g, Fat: ~8g
Meal 24: Tuna and Bean Salad
• Canned tuna (3 oz)
• Mixed salad greens (2 cups)
• Cannellini beans (1/2 cup)
• Red onion (1/4 cup, sliced)
• Kalamata olives (2 tbsp)
• Italian dressing (2 tbsp)
• Protein: ~20g, Carbs: ~25g, Fat: ~12g
Meal 25: Turkey and Veggie Skewers
• Lean ground turkey (4 oz)
• Bell pepper (1/2 cup, diced)
• Red onion (1/4 cup, diced)
• Zucchini (1/2 cup, sliced)
• Olive oil (1 tbsp)
• Greek seasoning blend (1 tsp)
• Protein: ~30g, Carbs: ~15g, Fat: ~12g
Meal 26: Salmon and Asparagus
• Baked salmon fillet (4 oz)
• Asparagus spears (1 cup)
• Quinoa (1/2 cup, cooked)
• Lemon zest (1 tsp)
• Olive oil (1 tbsp)
• Protein: ~30g, Carbs: ~25g, Fat: ~15g
Meal 27: Mexican Black Bean Bowl
• Black beans (1/2 cup)
• Brown rice (1/2 cup, cooked)
• Avocado (1/4 medium, sliced)
• Salsa (1/4 cup)
• Corn kernels (1/4 cup)
• Protein: ~10g, Carbs: ~55g, Fat: ~10g
Meal 28: Chicken and Broccoli Rice Bowl
• Grilled chicken breast (4 oz)
• Steamed broccoli (1 cup)
• Cauliflower rice (1 cup, cooked)
• Soy sauce (1 tbsp)
• Sesame seeds (1 tsp)
• Protein: ~30g, Carbs: ~15g, Fat: ~10g
Meal 29: Caprese Salad with Chicken
• Grilled chicken breast (4 oz)
• Fresh mozzarella cheese (1 oz)
• Cherry tomatoes (1 cup, halved)
• Fresh basil leaves (1/4 cup)
• Balsamic glaze (1 tbsp)
• Protein: ~30g, Carbs: ~10g, Fat: ~15g
Meal 30: Lentil and Vegetable Curry
• Cooked lentils (1 cup)
• Mixed vegetables (1 cup, such as bell peppers, carrots, and peas)
• Coconut milk (1/4 cup)
• Curry powder (1 tsp)
• Brown rice (1/2 cup, cooked)
• Protein: ~15g, Carbs: ~50g, Fat: ~10g
Meal 31: Turkey and Veggie Stir-Fry
• Lean ground turkey (4 oz)
• Mixed stir-fry vegetables (1 cup)
• Brown rice (1/2 cup, cooked)
• Low-sodium soy sauce (1 tbsp)
• Ginger (1 tsp, minced)
• Protein: ~25g, Carbs: ~40g, Fat: ~10g
Meal 32: Chickpea Salad
• Canned chickpeas (1/2 cup)
• Cucumber (1/2 cup, diced)
• Red bell pepper (1/4 cup, diced)
• Red onion (1/4 cup, diced)
• Parsley (2 tbsp, chopped)
• Lemon juice (1 tbsp)
• Olive oil (1 tbsp)
• Protein: ~10g, Carbs: ~40g, Fat: ~10g
Meal 33: Egg Salad Wrap
• Hard-boiled eggs (2)
• Mixed salad greens (1 cup)
• Tomatoes (1/4 cup, diced)
• Whole wheat tortilla (1 medium)
• Greek yogurt (2 tbsp)
• Protein: ~15g, Carbs: ~20g, Fat: ~12g
Meal 34: Tofu and Broccoli Bowl
• Baked tofu (4 oz)
• Steamed broccoli (1 cup)
• Brown rice (1/2 cup, cooked)
• Low-sodium teriyaki sauce (1 tbsp)
• Sesame seeds (1 tsp)
• Protein: ~20g, Carbs: ~40g, Fat: ~10g
Meal 35: Mediterranean Quinoa Salad
• Cooked quinoa (1/2 cup)
• Cherry tomatoes (1/2 cup, halved)
• Cucumber (1/2 cup, diced)
• Red onion (1/4 cup, diced)
• Kalamata olives (2 tbsp, sliced)
• Feta cheese (1 oz)
• Olive oil (1 tbsp)
• Protein: ~10g, Carbs: ~40g, Fat: ~15g
Meal 36: Shrimp and Veggie Skillet
• Shrimp (4 oz)
• Bell peppers (1/2 cup, sliced)
• Zucchini (1/2 cup, sliced)
• Red onion (1/4 cup, sliced)
• Olive oil (1 tbsp)
• Quinoa (1/2 cup, cooked)
• Protein: ~25g, Carbs: ~30g, Fat: ~12g
Meal 37: Pesto Chicken Pasta
• Grilled chicken breast (4 oz, diced)
• Whole wheat pasta (1 cup, cooked)
• Cherry tomatoes (1/2 cup, halved)
• Baby spinach (1 cup)
• Pesto sauce (2 tbsp)
• Protein: ~30g, Carbs: ~40g, Fat: ~10g
Meal 38: Tofu and Veggie Stir-Fry
• Firm tofu (4 oz, cubed)
• Broccoli florets (1 cup)
• Snap peas (1/2 cup)
• Carrot strips (1/4 cup)
• Low-sodium soy sauce (1 tbsp)
• Brown rice (1/2 cup, cooked)
• Protein: ~20g, Carbs: ~40g, Fat: ~10g
Meal 39: Spinach and Mushroom Frittata
• Eggs (2 large)
• Baby spinach (1 cup)
• Sliced mushrooms (1/2 cup)
• Red onion (1/4 cup, diced)
• Parmesan cheese (1 oz)
• Protein: ~20g, Carbs: ~10g, Fat: ~20g
Meal 40: BBQ Chicken Salad
• Grilled chicken breast (4 oz)
• Mixed salad greens (2 cups)
• Black beans (1/4 cup)
• Corn kernels (1/4 cup)
• Red onion (1/4 cup, sliced)
• BBQ sauce (2 tbsp)
• Protein: ~25g, Carbs: ~30g, Fat: ~10g
Meal 41: Sweet Potato and Black Bean Burrito
• Black beans (1/2 cup)
• Roasted sweet potato cubes (1/2 cup)
• Red onion (1/4 cup, diced)
• Baby spinach (1 cup)
• Whole wheat tortilla (1 medium)
• Salsa (1/4 cup)
• Protein: ~12g, Carbs: ~55g, Fat: ~8g
Meal 42: Chicken and Rice Bowl
• Grilled chicken breast (4 oz)
• Brown rice (1/2 cup, cooked)
• Steamed green beans (1 cup)
• Almonds (1 oz)
• Lemon juice (1 tbsp)
• Protein: ~30g, Carbs: ~30g, Fat: ~10g
Meal 43: Zucchini Noodles with Pesto
• Zucchini noodles (2 cups)
• Grilled chicken strips (3 oz)
• Cherry tomatoes (1/2 cup, halved)
• Pesto sauce (2 tbsp)
• Protein: ~20g, Carbs: ~15g, Fat: ~20g
Meal 44: Quinoa and Black Bean Bowl
• Cooked quinoa (1/2 cup)
• Black beans (1/2 cup)
• Bell peppers (1/4 cup, diced)
• Red onion (1/4 cup, diced)
• Avocado (1/4 medium, sliced)
• Lime juice (1 tbsp)
• Protein: ~15g, Carbs: ~40g, Fat: ~15g
Meal 45: Veggie Omelette with Whole Wheat Toast
• Eggs (2 large)
• Baby spinach (1/2 cup)
• Sliced mushrooms (1/4 cup)
• Tomato (1/4 cup, diced)
• Whole wheat toast (1 slice)
• Protein: ~15g, Carbs: ~20g, Fat: ~10g
Meal 46: Turkey and Avocado Wrap
• Sliced deli turkey (3 oz)
• Avocado (1/4 medium, sliced)
• Mixed salad greens (1 cup)
• Sliced cucumber (1/4 cup)
• Whole wheat tortilla (1 medium)
• Greek yogurt dressing (2 tbsp)
• Protein: ~20g, Carbs: ~25g, Fat: ~15g
Meal 47: Chicken and Quinoa Stuffed Bell Pepper
• Grilled chicken breast (4 oz, diced)
• Cooked quinoa (1/2 cup)
• Bell pepper (1 medium)
• Diced tomatoes (1/4 cup)
• Shredded cheddar cheese (1 oz)
• Protein: ~30g, Carbs: ~25g, Fat: ~10g
Meal 48: Greek Chickpea Salad
• Canned chickpeas (1/2 cup)
• Cucumber (1/2 cup, diced)
• Cherry tomatoes (1/2 cup, halved)
• Red onion (1/4 cup, sliced)
• Kalamata olives (2 tbsp)
• Feta cheese (1 oz)
• Greek vinaigrette dressing (2 tbsp)
• Protein: ~10g, Carbs: ~40g, Fat: ~15g
Meal 49: Tofu and Rice Stir-Fry
• Firm tofu (4 oz, cubed)
• Mixed stir-fry vegetables (1 cup)
• Brown rice (1/2 cup, cooked)
• Teriyaki sauce (2 tbsp)
• Protein: ~20g, Carbs: ~40g, Fat: ~10g
Meal 50: Mediterranean Grilled Veggie Wrap
• Grilled eggplant (1/2 cup, sliced)
• Grilled zucchini (1/2 cup, sliced)
• Red bell pepper (1/4 cup, sliced)
• Hummus (1/4 cup)
• Whole wheat tortilla (1 medium)
• Protein: ~5g, Carbs: ~30g, Fat: ~8g