FREE Recipes (B,L,D, and Snacks)

Written on 05/01/2024

April Johnson

Breakfast

Here are a few breakfast recipes. I have included some that you can google, some I have created, and some from other nutrition coaches. Please use these for your own personal meal planning. If you need more guidance do not hesitate to contact me chat here

Low Carb 1 week meal plan

Hormone Healthy 1 week meal plan

Avocado Delight Omelette

Calories: 491, Carbohydrate: 23 grams, Protein: 28 grams, Fat: 30 grams

Ingredients

2 whole eggs

2 egg whites

1 oz (28 g) goat cheese

Salt and pepper to taste

1 tsp (4.5 g) avocado oil

1/2 small avocado, chopped

1/2 cup (15 g) baby spinach

1 cup (177 g) honey dew melon, chopped

Directions

Whisk together the whole eggs, egg whites, goat cheese, salt, and pepper until well combined. Warm avocado oil in a small skillet, coating the inside. Pour the egg mixture into the skillet and cover. Once the eggs easily separate from the bottom of the pan, flip them. Place spinach on top of the eggs in the skillet and let it slightly wilt. Add avocado slices and fold the omelet in half. Serve with honeydew melon or your preferred choice of fruit.

Chicken Nuggets and Ranch Dipping Sauce

Ingredients

8 oz (226 g) shredded chicken breast

1/4 cup (28 g) cheddar cheese

1 egg

1 tbsp (8 g) garlic powder

1/4 cup (60 g) nonfat greek yogurt

3 tsp (11 g) ranch seasoning mix

1 cup baby carrots (150 g)

2 apples (364 g)

Directions

Preheat the oven to 350°F (175°C). Combine shredded chicken, cheese, egg, and garlic powder in a mixing bowl. Shape the mixture into 14 nuggets and bake at 350°F (175°C) for 15 minutes. In a bowl, mix 1/4 cup of greek yogurt with ranch seasoning. Cut apple slices and serve them with baby carrots. Serve 7 nuggets per serving.

Berry Bliss Smoothie

Colombian Style Eggs with Onion and Tomato

Nut Butter Banana Greek Yogurt

Lunch

Here are a few lunch recipes. I have included some that you can google, some I have created, and some from other nutrition coaches. Please use these for your own personal meal planning. If you need more guidance do not hesitate to contact me chat here

Here is a week of low carb meals for lunch. 7-day Meal Plan

Hormone Healthy 1 week meal plan

Chicken Nuggets and Ranch Dipping Sauce

Loaded Chopped Salad

Simple Chicken and Hummus Wrap

Ham and Pineapple Stuffed Sweet Potatoes

Dinner

Here are a few dinner recipes. I have included some that you can google, some I have created, and some from other nutrition coaches. Please use these for your own personal meal planning. If you need more guidance do not hesitate to contact me chat here

1-week meal plans that you can use as a suggestion.

Low Carb Meal Plan

Hormone Healthy Meal Plan

Butternut Squash & White Bean Soup with Chicken

Steak and Potatoes

Thai Chicken Curry with Jasmine Rice

Spiced Chickpea Confit

Cheesy Chicken & Broccoli Alfredo Skillet Casserole

Snacks

Energy Bites

Anti-Inflammatory Energy Bites inspired by Cherry Garcia

3 Day Meal Plan

Day 1:

Meal	Description	Fiber (g)	Protein (g)	Carbs (g)	Fats (g)	Calories
Breakfast	Greek yogurt with berries and a sprinkle of almonds	5	20	30	10	300
Snack	Carrot sticks with hummus	4	4	15	7	150
Lunch	Grilled chicken salad with mixed greens and vinaigrette	8	25	20	15	350
Snack	Apple slices with peanut butter	5	6	20	10	200
Dinner	Baked salmon with quinoa and steamed broccoli	7	30	40	15	400
Total		29	85	125	57	1400

Day 2:

Meal	Description	Fiber (g)	Protein (g)	Carbs (g)	Fats (g)	Calories
Breakfast	Oatmeal with sliced bananas and a drizzle of honey	6	8	40	5	300
Snack	Cottage cheese with pineapple chunks	2	12	10	3	150
Lunch	Turkey and avocado wrap with whole grain tortilla	9	20	30	12	350
Snack	Handful of almonds	3	6	4	14	200
Dinner	Stir-fried tofu with mixed vegetables and brown rice	8	15	45	10	400
Total		28	61	129	44	1400

Day 3:

Meal	Description	Fiber (g)	Protein (g)	Carbs (g)	Fats (g)	Calories
Breakfast	Smoothie with spinach, banana, and protein powder	7	25	30	5	300
Snack	Greek yogurt with sliced strawberries	3	15	20	5	150
Lunch	Quinoa salad with chickpeas, cucumber, and feta cheese	10	18	40	12	350
Snack	Whole grain crackers with cheese	4	10	15	8	200
Dinner	Grilled shrimp with roasted vegetables	6	30	25	10	400
Total		30	98	130	40	1400

Notes:

Total daily caloric intake: 1400 calories.
Aim for a balance of macronutrients in each meal to support energy levels and satiety.
Include plenty of fiber-rich foods like fruits, vegetables, and whole grains to aid digestion and promote fullness.
Drink plenty of water throughout the day to stay hydrated and support weight loss efforts.
Adjust portion sizes and food choices based on individual preferences and nutritional needs.

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