Your Unique Plan & FAQ's!

The meal plans start at 1,200 calories but are adjustable to fit your unique needs.
Determine your needs: http://www.freedieting.com/tools/calorie_calculator.htm
Need more calories? Add your own accents: Use extra peanut butter or hummus,
Add your favorite vegetable as a side, increase grains or greens, sprinkle nuts,
seeds or avocado on top, or browse the snack sheets on getmealplans.com.
Need to lose weight? Stick to the meal plan as close as possible.
Customization: Every breakfast, lunch and dinner is interchangeable. You can
have the breakfast assigned for Day 3 on Day 5 if you want. You can also choose
your own snacks and desserts, if desired. The meal plan is flexible keep it fun!

Frequently Asked Questions:

1. Are optional ingredients included in the nutritional analysis? No. You'll
need to add those additional values.
2. Can I freeze the meals? We recommend storing food in the fridge since
freezing changes the texture and also makes the meal out of sight while
increasing cook time (and thereby decreasing your likelihood of eating it.)
If you still wish to freeze meals, see http://herbi.es/FreezeFoods for info.
3. Can I make substitutions? Absolutely.
4. Who can I contact for questions/help? support@getmealplans.com
5. Do I need to measure everything carefully? Don't be too strict. Make this as
easy as possible so you enjoy it. A little more or less of a spice won't ruin
the dish and a little extra fruit or vegetable won't cause you to gain weight.
Just be careful about too many added fats (i.e. nuts and avocado) if you're
trying to lose weight and don't tweak leavening agents baking recipes :)
Disclaimer: This plan is not intended to be a substitute for professional medical
advice. Users should seek their own professional counsel for any medical
condition or before starting or altering any exercise or diet plan. It is your
responsibility to know your health and nutritional needs. We are not doctors or
nutritionists. Nutritional analysis and calories are calculated via caloriecount.com.
GETMEALPLANS.COM a family owned and operated business.

Advanced Cooking Cook Meals Ahead!

On your day off, set aside two to three hours to cook all your lunch and dinner
meals for the week. Store in the fridge so you can reheat and grab-n-go all
week long. Run laundry in the background, play a movie, call a friend, etc.
1. Preheat the oven (if necessary). Bake potatoes (if necessary, you can
also steam, microwave or boil potatoes) and baked muffins or other baked
goods (if necessary).
2. Cook grains (i.e. rice, quinoa and farro). You can also make batches once
a month, freezing smaller portions for quick weekday reheating.
http://herbi.es/HowToFreezeGrains
3. Collect remaining ingredients, grouping same recipe items together.
4. Prep ingredients. Chop onions and garlic, clean produce, drain and rinse
canned beans, etc. Prep in bulk (i.e. chop all the onions at once).
5. Boil pasta, cook soups and stews. Go from longest cook time to shortest.
Once one soup is simmering, start on the next one.
6. Assemble. Toss salads and wrap insides together while soups cook. Store
in containers (but store dressings, buns, and wraps separate).
7. Wait. Allow cooked and baked food to cool to room temp before storing.
8. Measure out portions (if necessary individual meal plan recipes typically
have leftovers cook once eat twice).
9. Exceptions. Most breakfasts (sandwiches, smoothies, oatmeal, etc.) can
be made quickly in the morning (5 minutes or less) and do not need to be
made ahead. However you can always put all the ingredients together in a
bag to expedite, if desired.
10.

Freeze. Freeze bananas and other fruits (if necessary).

(Save Time!) Buy precut vegetables (i.e. diced onion), precooked grains, canned
beans, and frozen fruits and vegetables. More expensive, but faster.
(Save money!) Substitute on sale fruits and vegetables for menu items.
GETMEALPLANS.COM a family owned & operated business

Shopping List
June, 26 2013
Dry Goods & Breads
farro (or other grain) (uncooked) cup
noodles (uncooked) 4 oz
quinoa (uncooked)
rolled oats (uncooked) 1 cup
whole-wheat bread 6 slices
whole-wheat or GF tortillas 4 (or 8 corn tortillas)
whole-wheat pitas 2
[freeze leftover tortillas, bread, pitas]
Produce
apple 1
arugula (or other salad mix) 2 cups
bananas 2 ( frozen)
bell pepper (any) 1
red bell pepper 1
blueberries (fresh or frozen) cup
broccoli (fresh or florets) 4 cups
cantaloupe 2 cups ( lb)
corn (frozen or fresh) cup
cucumbers 3
fresh basil
fresh cilantro (optional)
fresh mint
garlic cloves 1 head
guacamole 4 oz [freeze leftovers]
grapefruit 1
grapes
green onions 1 bunch
honeydew melon 2 cups ( lb)
lemons 1-2 (juice)
limes 3-4 (juice)
jalapeno 1-2 (optional)
lettuce (or other salad mix) 2 cups
mangoes 3 (or frozen chunks)
mushrooms (white or cremini brown) (2-3)
nectarines 3
onion 1
onion (red) 1
orange juice 2 cups (or 4-5 oranges)
raspberries (fresh or frozen) 1 - 2 cups
Serrano chili 1 (optional)
spaghetti squash 1
spinach (or other salad green) 6 cups (7 oz)
sprouts (optional)
strawberries (fresh or frozen) 1 cup
sweet potatoes 2
tomatoes 10

Canned Goods
black beans (15 oz can) 1
black olives
diced tomato (8 oz) (or 3-4 tomatoes)
green olives
roasted red bell pepper (in water, not oil) 1
white beans (i.e. Navy beans) (15 oz can) 1
Condiments
hot sauce
hummus 1 cup
marinara sauce 1 cup [freeze leftover]
Sriracha (Asian hot sauce)
soy sauce, tamari (GF), or coconut aminos (SF)
sweet red chili sauce (Asian)
white wine vinegar
Non-Dairy
unsweetened almond milk 3 cups
vegan parmesan or nutritional yeast 5 tbsp
vegan yogurt (plain or vanilla) 6 oz
Spices
ground cardamon (optional), ground cinnamon,
ground cumin, nutritional yeast (1 tbsp), red
pepper flakes, salt, black pepper
In Your Pantry
agave nectar or honey (optional)
brown sugar
golden raisins
jelly or jam (optional)
low sodium vegetable broth
pecans (or other nuts)
red wine vinegar
unsweetened applesauce
vanilla extract
vegan chocolate chips (or carob chips)
*Lower Fat: Remove: chocolate chips,
guacamole, pecans and olives. Add:
unsweetened cocoa powder, broccoli or peas
(optional), chickpeas or white beans, bell pepper
*Gluten-Free: Remove: bread & pita. Add: 2 GF
tortillas (i.e. brown rice or ancient grain
tortillas), GF pizza crust (frozen rice crust or
mix) (or 1 tortilla)
**Oats can be cross-contaminated with gluten.
Make sure to purchase certified GF oats.

Additional Snacks & Desserts (not included in

above list but included in 1,200 calories budget)
1 orange, 1 cup pineapple (fresh or frozen),
cup blueberries (fresh or frozen), 1 peach, 1 cup
raspberries or 1 banana (LF).

Individual Meal Plan

June 26, 2013

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Breakfast

Bombay
Breakfast

Raspberry
Bliss
Smoothie

Orange
Creamiscle
Smoothie
1 grapefruit
1 slice toast
& 1 tbsp
hummus
(or jam)
(NEW!)

Hummus &
Cheesy
Tomato
Sandwich

Raspberry
Parfait
(NEW!)

Sweet Potato
Breakfast
Roll-Up

Banana Split
Overnight
Oats

Lunch

Greek
Goddess Pita

Black Bean
Hummus

Smashed
White Bean &
Avocado Club

Dinner

Farro Salad
with Grapes
and Mint

Olive &
Mushroom
Mini Pizzas

Skinny
Puttanesca

Spicy Basil
Noodles
(NEW!)

Spicy Mango 2 Hummus &

Stued Sweet Olive Wraps
Potato
(NEW!)

Dessert

1 orange

cup
applesauce
with
cinnamon

1 cup grapes
(freeze it!)

1 cup
pineapple
(grill it!)

cup
blueberries

1 cup
grapes
(freeze it!)

sweet
potato

bell pepper
Leftover
Leftover
cucumber melon (if any) melon (if any)
or crackers
or crackers
(60 cals)
(57 cals)

1 tbsp
chocolate
chips
-or banana
(LF)

1 peach

cup
applesauce

1 cup
raspberries
-or banana
tsp agave
or honey (LF)

(per person)

Snacks

(per person)

Chunky
Smashed
Tomato and White Bean &
Fruit
Roasted Red
Gazpacho
Pepper Wrap
with Crackers

(LF) = lower fat option

Leftover
Spicy Mango
Chunky
Quinoa Salad
Tomato and
Fruit
Gazpacho
with Crackers
Italian-Style
Spaghetti
Squash
(NEW!)

Breakfasts
June 26, 2013
Bombay Breakfast - serves 1 (SF)(GF)
cup unsweetened almond milk
cup rolled oats (uncooked)
ground cardamon (optional, but recommended)
1 tbsp unsweetened applesauce
cup mango (thawed, if using frozen)
1 tbsp brown sugar

*Adapted from Everyday with Rachel Ray

In a small pot, bring almond milk to a simmer. Add oats (and more almond milk or water if you
like your oatmeal a bit soupy) plus a few dashes of cardamon (about 1/8 tsp) and cook until you
have oatmeal, about 2 minutes. Stir in applesauce, then top with mango and brown sugar.
Per serving: 283 calories, 5.5g fat, 54.6g carbohydrates, 6.6g fiber, 23.7g sugars, 6.6g protein
Need more calories or bulk? Add more oats (and water) and/or extra mango or other fruit.
Prep: Oatmeal should be made-to-order. Cut mango while oats are cooking.
Raspberry Bliss Smoothie | serves 1 (SF)(GF)
1 banana ( frozen)
1 cup unsweetened almond milk
1 tbsp vegan chocolate chips (or carob chips)
1 tsp vanilla extract
cup raspberries (frozen)
2 tbsp rolled or instant oats (uncooked)
Combine frozen banana, almond milk, chocolate chips, vanilla extract, raspberries and oats in a
blender and blend until smooth and creamy. Taste, adding more vanilla if desired. Add remaining
banana if desired or eat on the side.
Per serving: 284 calories, 8.1g fat, 50g carbohydrates, 9.5g fiber, 23.2g sugars, 5.2g protein
Lower Fat: Omit chocolate or try adding cocoa powder to taste.
Need more calories or bulk? Add a healthy side like a cooked sweet potato or a few rice cakes.
You can also add more oats to your smoothie or a little extra chocolate for a treat! ;)
Prep: Smoothies should be made-to-order. To shorten morning prep, put almond milk, chips,
extract and oats together in a cup (or your blender) and store in the fridge. Add frozen fruits in
the morning and blend.

Creamsicle Smoothie | serves 1 (SF)(GF)

1 cup orange juice (about 2 oranges)
1 tsp orange zest (optional)
cup unsweetened almond milk
tsp vanilla extract (optional)
agave nectar or honey (optional)
ice cubes
Combine orange juice, a pinch zest (optional), almond milk, vanilla (if using), and about 4 ice
cubes in a blender and blend until smooth and creamy. Taste, adding more zest, vanilla or
honey/agave if desired.
Per smoothie: 147 calories, 3.1g fat, 27.9g carbohydrates, 1.5g fiber, 21g sugars, 2.5g protein
Need more calories or bulk? Add a healthy side like a few rice cakes or toast with hummus.
Prep: Smoothies should be made-to-order.

Hummus & Cheesy Tomato Sandwich | serves 1 (SF)(GF)

2 slices whole-wheat toast or 1 whole-wheat bagel (or 1 brown rice tortilla for a GF wrap)
cup hummus
1 tomato, sliced
1 tbsp nutritional yeast
1 green onion, sliced
black pepper, to taste
Toast bread or bagel if desired. (Slice bagel in half). Meanwhile, mix some of the green onion
into the hummus with a generous amount of black pepper (if desired). Slather on toast, top
each piece with a tomato slice or two and sprinkle with nutritional yeast, salt and pepper.
Garnish with green onion and eat open-face. Eat remaining tomato on the side.
Per serving: 283 calories, 8g fat, 39.3g carbohydrates, 10.8g fiber, 5.1g sugars, 17.1g
protein
Need more calories or bulk? Add a side of fresh fruit like an apple or banana.
Prep: If made ahead, the bread or bagel may get soggy. For best results transporting, premix
hummus, and store separately from bread and tomato. Slice tomato and assemble sandwich/wrap
before eating.
Raspberry Parfait | serves 1 (SF)(GF)
6 oz vegan yogurt (plain or vanilla)
1 cup raspberries (thawed if frozen)
1 tbsp jam (i.e. raspberry jam) or another cup raspberries
cup rolled oats (uncooked)
Alternate layers of vegan yogurt, berries, and oats. Top with jam. Eat leftover berries on the side.
Per serving: 290 calories, 4.2g fat, 47.4g carbohydrates, 10.2g fiber, 22.5g sugars, 13.9g protein
Need more calories or bulk? Increase the amount of fruit or oats in the parfait. Or add a
healthy side like rice cakes or a cooked sweet potato.
Prep: Oats will soften if the parfait is made in advance. Can be made ahead or made-to-order.

Sweet Potato Breakfast Roll-Up | serves 1 (SF)(GF)

1 sweet potato
1 whole-wheat or brown rice tortilla
ground cinnamon (or pumpkin pie spice)
1 tsp brown sugar
1 apple, sliced
cup blueberries
Bake, boil, steam or microwave sweet potato, then cut in half, reserving half for later. Cut sweet
potato in half again (1/4th) and mash with a fork. Slather onto tortilla and sprinkle with cinnamon
or pumpkin pie spice and brown sugar. Add a couple apple slices if desired and roll-up. Eat
remaining sweet potato (sprinkled with brown sugar and cinnamon), apple slices and blueberries
on the side.
Per serving: 280 calories, 1.5g fat, 68.7g carbohydrates, 11g fiber, 38g sugars, 3.8g protein
Need more calories or bulk? Increase the amount of fruit or add a healthy side like rice cakes.
Prep: Cook potato ahead. Wrap may get soggy if made in advance. Assemble before eating.
Banana Split Overnight Oats | serves 1 (SF)(GF)
1/3 cup rolled oats (uncooked)
2/3 cup unsweetened almond milk
1 banana, sliced
1 cup strawberries, sliced (thawed, if using frozen)
Combine oats with almond milk in a glass bowl, cover with plastic wrap and refrigerate overnight.
(if you have an old (glass) peanut butter jar, etc. you can use that too.) In the morning, give it a
stir, then top with banana and strawberries.
Per serving: 281 calories, 4.6g fat, 57.8g carbohydrates, 9.4g fiber, 21.7g sugars, 6.5g protein
Need more calories or bulk? Increase the amount of oats (and almond milk) or fruit.
Prep: Make ahead, overnight is best.

Lunches
June 26, 2013

Greek Goddess Pita | serves 1 (SF)(GF)*

2 cups romaine lettuce (or other salad mix)
6 tbsp hummus
bell pepper, seeded and sliced
cup cucumber, sliced
1 whole-wheat pita (or 1 brown rice tortillas)
6 black olives, sliced
1 green onion, sliced
Cut pita in half. Spread hummus instead then stuff in remaining ingredients.
Per serving: 386 calories, 13g fat, 58.7 carbohydrates, 13.8g fiber, 6.4g sugars, 15.3g protein
Lower Fat: Omit olives and add more vegetables or a small side of fruit.
Need more calories or bulk? Add a side salad, a side of grains or add more hummus and veg.
Prep: Chop vegetables ahead. Store veg, hummus, and wrap separately. Assemble before eating.
Chunky Tomato Fruit Gazpacho | serves 2 (SF)(GF)
2 cups tomatoes (about pound), chopped
2 cups honeydew melon (about pound), diced
2 cups cantaloupe (about pound), diced
1 mango, diced
1 cucumber, diced (skin optional)
3 nectarines, diced
1 cup fresh orange juice (about 2 oranges)
1 onion
cup fresh basil, chopped
3 tbsp fresh mint, chopped
3 tbsp fresh lemon juice (about 1 lemon)
1 tsp sugar
tsp salt
1 jalapeno, seeded and finely chopped (optional)

*adapted from Cooking Light

Combine all ingredients in a large bowl. Cover and chill at least 2 hours. (You can put part of it in
a blender and pulverize, then add back to remaining ingredients, if desired).
Per serving: 334 calories, 2g fat, 79.9g carbohydrates, 9.5g fiber, 65.1g sugars, 6.9g protein
Need more calories or bulk? Add a side of grains or crackers.
Prep: Make ahead.

Smashed White Bean & Roasted Red Pepper Wrap | serves 1 (SF)(GF)
1 whole-wheat or brown rice tortilla (or 2 corn tortillas)
1 roasted red bell pepper (in water not oil), sliced
1 cup spinach (or lettuce)
cup white beans (canned)
red onion, sliced
2 oz guacamole (or avocado) (or LF option)
Mash beans and mix with salt and pepper, and guacamole (or save avocado or guacamole for on
top). Spread beans on one slide of the wrap, top with spinach, red bell pepper, red onion, and
guacamole then roll into a wrap.
Per serving: 386 calories, 9g fat, 62.9g carbohydrates, 19.4g fiber, 4.5g sugars, 16g protein
Lower Fat: Replace guacamole with 3 tbsp hummus or 3 cups broccoli or cup peas.
Need more calories or bulk? Add a side salad, eat with crackers, or a side of grains.
Prep: Cook ahead and reheat in microwave or on stove top.
Black Bean Hummus | serves 1 (SF)(GF)
1 cup black beans (canned)
1 garlic clove, minced
2 tbsp lemon or lime juice
1 tbsp white wine vinegar
tsp ground cumin
head lettuce, cut into wedges
2 green onions, sliced
1 tbsp hot sauce

*adapted from Melissa d'Arabian

Blend beans with juice, vinegar and cumin in a food processor or blender until almost smooth. Let
rest 15 minutes before serving. Garnish with green onions and drizzle with hot sauce. Serve with
lettuce wedges.
Per serving: 383 calories, 3.6g fat 68.5g carbohydrates, 24.1g fiber, 7.9g sugars, 23.6g protein
Need more calories or bulk? Add a side salad, eat with crackers, or other veggies.
Prep: Make ahead.

Smashed White Bean & Avo Club | serves 1 (SF)(GF)

cup cannellini beans (canned)
2 slices whole-wheat or (1 GF tortilla)
red onion, thinly sliced
cucumber, thinly sliced (or sliced as chips)
cup spinach
2 oz guacamole (or avocado) (or LF option)
1 tbsp hot sauce
sprouts (such as Alfalfa)

*adapted from Real Simple

Toast bread. Meanwhile mash beans and mix with salt and pepper, and guacamole (or save
guacamole for on top). Spread beans on 1 piece toast, top with spinach, cucumber (or eat on the
side as chips), red onion, sprouts and guacamole. Drizzle with hot sauce, add remaining toast
and voila sandwich!
Per serving: 389 calories, 10.2g fat, 61.7g carbohydrates, 18.2g fiber, 7.6g sugars, 20.9g protein
Lower Fat: Replace guacamole with 3 tbsp hummus or 3 cups broccoli or cup peas.
Need more calories or bulk? Add a side salad, eat with crackers, or a side of grains.
Prep: Store components separately. Assemble before eating or the morning of (or risk sogginess).
Spicy Mango Quinoa Salad | Serves 1 (SF)(GF)
cup quinoa (uncooked)
1 1/2 cup cubed mango (thawed, if using frozen)
2 green onions, sliced
1-2 tbsp sweet red chili sauce
2 lime wedges (juice)
cup cilantro (optional)
Sriracha (Asian hot sauce) (optional)
Combine quinoa in a small pot with cup water. Cover and bring to a boil. Once boiling reduce to
low and simmer until quinoa is fluffy and water has evaporated, about 15 minutes. Add quinoa
(warm or chilled, your choice) to a bowl and mix with mango, cilantro, green onion and 1 tbsp
chili sauce, stirring to combine. Squeeze in lime juice and mix again. Taste, adding more chili
sauce as desired. Add Srirarcha if desired.
Per serving: 386 calories, 3.2g fat, 86.7 g carbohydrates, 8.3g fiber, 49.9g sugars, 7.7g protein
Need more calories or bulk? Add more quinoa or mango, or slip in some tofu or black beans.
Prep: Make ahead.

Dinner

June 26, 2013

Farro Salad with Grapes and Mint | serves 1 (SF)(GF)*
1-2 tbsp low sodium vegetable broth
1-2 tbsp red wine vinegar
cup farro (uncooked) (or other grain for GF)
cup seedless grapes
2 cups arugula (or other salad mix)
1 tomato, diced
cucumber, diced (skins optional)
2 tbsp pecans (or other nut), minced (or LF option)
to 1 tbsp fresh mint
red onion, diced small or sliced thin
Cook farro according to package instructions. (Use warm or chilled, your choice). In a small bowl,
whisk broth and vinegar together with a little salt and pepper. In a large bowl, combine farro with
grapes, tomato, cucumber, mint, nuts (or save for a top garnish) and onion. Add dressing over top
and toss again. Toss in arugula, or plate arugula and place remaining salad on top.
Per serving: 390 calories, 11.7g fat, 59.5g carbs, 10.9g fiber, 11.7g sugars, 11.5g protein
Lower Fat: Replace nuts with 1 cups grapes on the side or in the salad.
Need more calories or bulk? Add more arugula or farro.
Prep: Store components separately and assemble with dressing just before eating or make a
salad jar with arugula, mint, farro, tomato, cucumber, and onion (storing dressing, grapes and
nuts separate). See blog post about salad jars on getmealplans.com.
Mushroom & Olive Mini Pizza | serves 1 (SF)(GF)
1 whole-wheat pita pocket (or GF pizza crust)
cup marinara sauce
3 tbsp black olives, sliced
3 tbsp nutritional yeast (or vegan parmesan)
cup sliced mushrooms (about 2 mushrooms)
2 cups broccoli (steamed or raw)
Spread a thin layer of marinara sauce on top of the pita but don't overload with sauce or it'll be
soggy. Top with olives and mushrooms (and some of the broccoli, if desired) and bake in oven or
toaster oven for 10 minutes, or until everything is warmed and browning. Sprinkle with nutritional
yeast or vegan parmesan. Eat broccoli on the side, tossed with marinara sauce and/or parm, if
desired.
Per serving: 418 calories, 7.5g fat, 69.6g carbohydrates, 16.1g fiber, 9.6g sugars, 21.6g protein
Gluten-Free: Use gluten-free pizza crust instead of pitas. You can find gluten-free pizza crust mix
at most supermarkets. You can also bake pizza crust on your grill. Alternatively, use wraps.
Lower Fat: Use other vegetables, like bell peppers, instead of olives.
Need more calories or bulk? Add a side salad or make a second pita.
Prep: You can make crust or pizza ahead. A quick reheat before eating.

Skinny Puttanesca | serves 1 (SF)(GF)

spaghetti squash (2 cups squash)
2 garlic cloves, minced
pinch red pepper flakes
1 tomato, diced
2 cups baby spinach
cup black olives, sliced
cup green olives, sliced
1 cup marinara sauce, warmed
Stab squash a few times with a fork and microwave whole for about 10 minutes, or until fork
tender. Once cool and safe to handle, slice in half. Spoon out the seeds then run a fork lengthwise
down the squash to remove all the "pasta" strands. (Save half the squash for later). Meanwhile,
line a skillet with a thin layer of water and saut garlic for a minute. Add red pepper flakes and
cook another minute or two, until both are fragrant. Add spinach and tomatoes, plus a splash of
additional water if needed. (Add 1 tbsp extra marinara sauce here for more flavor.) Continue to
cook, stirring constantly, until the spinach turns a darker green and the tomatoes to be soften but
neither are mushy or falling apart, about 45 seconds. Combine "pasta" with warmed marinara
until its lightly coated with sauce. Plate then top with spinach-tomato mixture. Add salt and
pepper to taste and top with olives before serving. No microwave? cut squash in half lengthwise
and bake it cut-side-down on a cookie sheet for 30- 45 minutes at 350F.
Per serving: 408 calories, 15.8g fat, 62.8g carbohydrates, 10.9g fiber, 24.1g sugars, 9.3g protein
Lower Fat: Omit olives and add chickpeas or white beans (or vegetables).
Need more calories or bulk? Add more spinach or olives, a side salad or mix in cooked pasta.
Prep: Make ahead.
Spicy Basil Noodles | serves 1 (SF)*(GF)*
*Adapted from Vegetarian Times
4 oz noodles (i.e. Pad Thai noodles)
1 tbsp soy sauce, tamari (GF) or coconut aminos (SF)
1 - 2 tsp lime juice
pinch brown sugar
1/2 tsp. Sriracha sauce (Asian hot sauce)
1 1/2 tsp chopped jalapeo chile (optional) or more to taste
1 clove garlic, minced
3 green onions, sliced (reserve some green parts for garnish)
1 red bell pepper, seeded and sliced
2 tbsp fresh basil leaves, torn
Cook noodles according to package instructions and set aside. Meanwhile, whisk soy sauce, lime
juice, brown sugar and sriracha in a bowl, set aside. Line skillet with a thin layer of water or broth.
Add jalapeno and garlic, and cook 1 minute, or until garlic is golden and both are fragrant. Add
onion and bell peppers, and stir-fry for another few minutes, or until soft but still crisp (adding
slashes of liquid if necessary). Add soy sauce-mixture and cooked noodles, and simmer for
another minute or so, until everything is warm. Toss with basil and leftover green onion. Drizzle
with additional sriracha if desired.
Per serving: 400 calories, 3.1g fat, 79.8g carbohydrates, 4.9g fiber, 23.5g sugars, 10.2g protein
Need more calories or bulk? Add more vegetables or cooked noodles.
Prep: Make ahead.

Spicy Mango Salsa Stuffed Sweet Potato | serves 1 (SF)(GF)

1 sweet potato
1 mango, diced (seed and pit removed)
1 tomato, diced
1 Serrano chili, finely minced (optional)
cup cilantro, finely chopped (optional)
1 lime
red onion (optional)
cup black beans (canned)
cup corn (thawed, if frozen)
Bake, boil, steam or microwave sweet potato. Meanwhile, in a mixing bowl, combine mango,
tomato, pepper, cilantro, 1 tsp lime zest, lime juice to taste, red onion, black beans, and corn,
stirring to combine. Add salt and pepper if desired. Taste, adjusting seasoning. Chill for at least 30
minutes in the fridge. Spoon cold salsa on top of warm potato and drizzle with additional hot
sauce, if desired.
Per serving: 406 calories, 2.1g fat, 90.9g carbohydrates, 16g fiber, 42.3g sugars, 12.4g protein
Need more calories or bulk? Add more corn or beans, a side salad, or a side of cooked grains.
Prep: Make ahead.
Hummus & Olive Wraps | serves 1 (SF)(GF)
2 whole-wheat or brown rice tortillas (or 4 corn tortillas)
6 tbsp hummus (heaping 1/3 cup)
3 cups spinach or spring mix (or other salad green)
3 tbsp olives, sliced
1 tomato, sliced
Smear hummus along inside of tortilla. Add greens, olives, tomatoes and roll up.
Per serving 409 calories, 13.9g fat, 52.1g carbohydrates, 14.6g fiber, 2.8g sugars, 15.4g protein
Need more calories or bulk? Add more olives or veg, a side salad, or a side of cooked grains.
Prep: Wraps may get soggy if made ahead. Store wrap, veg and hummus separately and
assemble before eating.

Italian-Style Spaghetti Squash | serves 1 (SF)(GF)

spaghetti squash (leftovers) (2 cups squash)
1 garlic clove, minced
pinch red pepper flakes
8 oz diced tomatoes (or 3-4 diced fresh tomatoes)
cup olives (black, green, or mixed)
2 tbsp golden raisins
1-2 tbsp fresh basil
2 tbsp nutritional yeast or vegan parmesan
1 slice whole-wheat bread (or GF crackers)
2 cups broccoli (steamed)
Bring a large pot of water to a boil and cook pasta according to directions, drain, return to pot,
cover to keep warm, and set aside. Next, line a large saucepan with a thin layer of vegetable
broth and saute garlic over high heat until golden and fragrant, about 1-2 minutes. Add tomatoes
with their juices and bring to a boil. Boil gently, uncovered, for 15 minutes or until slightly
thickened, stirring occasionally. Add squash strands, tomato sauce, olives, raisins, and basil to
cooked pasta in the pot. Season to taste with pepper. Garnish with vegan parmesan or nutritional
yeast, and additional fresh basil if desired. You can eat steamed broccoli on the side or mix it in.
Toast and crackers on the side or for scooping. Can also dip them in marinara sauce (warmed).
Per serving: 417 calories, 8.2g fat, 76.2g carbohydrates, 16.1g fiber, 21.2g sugars, 22.5g protein
Need more calories or bulk? Add a side salad, another slice of toast, or mix in cooked pasta.
Prep: Make ahead.