This Week's Menu
Set servings for each meal with − and +. Open “Shopping list for Day…” under any day to shop that day on its own, or use the whole-plan Grocery List below — both update to the servings you set.
Day 3
dinner
Grocery List
- - 4 oz chicken breast
- cup bell pepper
- cup cheese (shredded, any kind (optional))
- tbsp chia seeds
- ounces chicken breast
- oz chicken
- tsp coconut oil
- cup cooked quinoa
- cup cooked rice
- corn tortilla
- tsp dried oregano
- eggs
- egg
- cup fresh basil
- pinch garlic powder
- tsp honey
- cup lettuce
- cup low-fat Greek yogurt
- cup marinara sauce
- cup milk
- slice mozzarella cheese
- cup old-fashioned oats
- cup onions
- Optional: Add Sriracha and some basil or cilantro onto the top of your stir-fry
- cup peas
- cup red peppers
- cup salsa
- salt and pepper
- tbsp soy sauce
- tbs low-fat plain yogurt
- tomato
- tsp vanilla extract
- tbsp yellow onion
By Recipe
Make Ahead Muffins
for 2 servings total this week
- 2 eggs
- 1 pinch garlic powder
- 1/4 cup bell pepper (chopped)
- salt and pepper (to taste)
- 1 tbsp yellow onion (chopped)
- 1/6 cup cheese (shredded, any kind (optional))
Asian Brown Rice Stir-Fry
for 1 servings total this week
- 1 egg
- 1 cup cooked rice (preferably brown)
- 4 ounces chicken breast
- 1/4 cup onions
- 1/4 cup red peppers
- 1/8 cup peas (can use frozen and then thaw)
- 1 tbsp soy sauce (or liquid aminos)
- salt and pepper (to taste)
- 2 tsp coconut oil (divided use)
- Optional: Add Sriracha and some basil or cilantro onto the top of your stir-fry
Overnight Oatmeal
for 1 servings total this week
- 1/2 cup old-fashioned oats
- 1/2 cup milk (your choice)
- 1/4 cup low-fat Greek yogurt
- 1 tbsp chia seeds
- 1 1/2 tsp honey
- 1/4 tsp vanilla extract
Pork (or chicken) and Quinoa Burrito
for 1 servings total this week
- 1 corn tortilla (can use flour tortillas)
- 3 oz chicken (sliced, can use pork)
- 1/4 cup cooked quinoa (cook according to package)
- 1/4 cup salsa
- 1 tbs low-fat plain yogurt (or substitute dairy-free yogurt)
- 1/2 tomato (diced)
- 1/4 cup lettuce (chopped, can use spinach or kale)
Chicken Parmesan
for 1 servings total this week
- 1 - 4 oz chicken breast (grilled)
- 1/3 cup marinara sauce (can substitute tomato puree)
- 1/4 tsp dried oregano
- 1 slice mozzarella cheese (approx. 1 ounce per slice)
- 1/8 cup fresh basil (chopped)