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Introduction

This is a sample meal plan based on a (approximately) 1500 daily calorie intake. The main goal of this meal plan is to increase fruit and vegetable intake, promote daily fiber intake, meet daily macronutrient needs, and prioritize nutrient rich foods on a budget with alpha-gal friendly foods. This meal plan is designed to have a form of produce at each meal and provides approximately 25 grams of protein, 15 grams of fat, and 45-60 grams of carbs for each meal. This meal plan may not meet your individual nutrient needs; therefore, it is important to work with a dietitian to help you create your own individualized meal plan based on your chronic disease management, caloric needs, and macronutrient needs. This meal plan ONLY serves as an example to help you create your own meal plan based on your nutrient needs, taste preferences, budget, and any additional needs you may have.  

*This meal plan is alpha-gal friendly meaning there is no beef, pork, lamb (or other hoof animals), dairy, or beef byproducts or pork byproducts used in this meal plan. This is not a vegetarian meal plan.

Day 1 – Sunday

Breakfast (~KCAL: 467 | CHO: 48g | PRO: 26g | FAT: 19g | FIBER: 11g)

• Overnight oats: 1/2 cup Oats, 1 tablespoon chia seeds, 1 cup non-dairy milk, 1 cup blueberries
• 2 Boiled Eggs

Lunch (~KCAL: 445 | CHO: 49g | PRO: 24g | FAT: 17g | FIBER: 7g)

• 2 cups Mixed greens salad with cherry tomatoes, cucumbers, onions and 1 tablespoon of Lemon vinaigrette
• 4 oz Grilled chicken breast
• 3/4 cup Orzo (cooked)
• 1 medium peach (or 1/2 cup fruit of choice)

Dinner (~KCAL: 456 | CHO: 58g | PRO: 29g | FAT: 12g | FIBER: 8g)

• 1 cup Steamed broccoli (or non-starchy vegetable of choice)
• 4-5 oz Baked BBQ Chicken
• 1/2 cup Brown rice (cooked)
• Roasted potato wedges (1 medium potato) or 1 serving Homemade French Fries

Snack (~KCAL: 189 | CHO: 22g | PRO: 5g | FAT: 9g | FIBER: 4g)

• 1 serving Super Seed Snack Bar
• 1/2 cup fruit of choice

Day 2 – Monday

Breakfast (~KCAL: 452 | CHO: 47g | PRO: 21g | FAT: 20g | FIBER: 6g)

• 10-12 grapes with 1 tbsp. nut butter (peanut butter, almond butter, etc.)
• 2 Scrambled eggs with 1 cup spinach and ½ cup tomatoes
• 1 whole wheat tortilla wrap (make sure you buy one that is dairy free)

Lunch (~KCAL: 502 | CHO: 49g | PRO: 36g | FAT: 18g | FIBER: 12g)

• Chicken Salad Recipe
• 2 slices whole grain bread
• 1 cup Carrot sticks with 2 tablespoons hummus

Dinner (~KCAL: 467 | CHO: 55g | PRO: 28g | FAT: 15g | FIBER: 8g)

• 1 serving Chicken and Gnocchi Soup
• Alpha-Gal Friendly Grilled Cheese (2 slices whole grain bread and 1 slice of dairy free cheese)

Snack (~KCAL: 169 | CHO: 18g | PRO: 4g | FAT: 9g | FIBER: 5g)

• ½ medium Apple
• 1 tablespoon Peanut butter

Day 3 – Tuesday

Breakfast (~KCAL: 524 | CHO: 65g | PRO: 28g | FAT: 19g | FIBER: 5g)

• 1 serving Peanut Butter and Jelly Smoothie

Lunch (~KCAL: 415 | CHO: 41g | PRO: 29g | FAT: 15g | FIBER: 7g)

• 1 serving Vegetarian Lo Mein
• Add 4-5 oz of protein (chicken, turkey, fish, seafood, tofu, beans)

Dinner (~KCAL: 477 | CHO: 40g | PRO: 32g | FAT: 21g | FIBER: 11g)

• 1 cup Brussel sprouts (roasted) + 1 cup carrots (roasted) with 1 teaspoon of olive oil + herbs/spices
• 4-5 oz Fish of choice (we usually recommend Salmon, Cod, Catfish, or Tuna)
• 1 cup Mashed potatoes

Snack (~KCAL: 167 | CHO: 13g | PRO: 4g | FAT: 11g | FIBER: 9g)

• 2 Rice Cakes + 1/2 avocado + Everything Bagel Seasoning

Day 4 – Wednesday

Breakfast (~KCAL: 467 | CHO: 48g | PRO: 26g | FAT: 19g | FIBER: 11g)

• Overnight oats: 1/2 cup Oats, 1 tablespoon chia seeds, 1 cup non-dairy milk, 1 cup blueberries
• 2 Boiled Eggs

Lunch (~KCAL: 445 | CHO: 49g | PRO: 24g | FAT: 17g | FIBER: 7g)

• 2 cups Mixed greens salad with cherry tomatoes, cucumbers, onions and 1 tablespoon of olive oil vinaigrette
• 4 oz Grilled chicken breast
• 3/4 cup Orzo (cooked)
• 1 medium peach (or fruit of choice)

Dinner (~KCAL: 456 | CHO: 58g | PRO: 29g | FAT: 12g | FIBER: 8g)

• 1 cup Steamed broccoli (or non-starchy vegetable of choice)
• 4-5 oz Baked BBQ Chicken
• 1/2 cup Brown rice (cooked)
• Roasted potato wedges (use 1 medium sweet or regular potato)

Snack (~KCAL: 189 | CHO: 22g | PRO: 5g | FAT: 9g | FIBER: 4g)

• 1 serving Super Seed Snack Bar
• 1/2 cup fruit of choice

Day 5 – Thursday

Breakfast (~KCAL: 452 | CHO: 47g | PRO: 21g | FAT: 20g | FIBER: 6g)

• 10-12 grapes with 1 tbsp. nut butter (peanut butter, almond butter, etc.)
• 2 Scrambled eggs with 1 cup spinach and ½ cup tomatoes
• 1 whole wheat tortilla wrap (make sure you buy one that is dairy free)

Lunch (~KCAL: 502 | CHO: 49g | PRO: 36g | FAT: 18g | FIBER: 12g)

• Chicken Salad Recipe
• 2 slices whole grain bread
• 1 cup Carrot sticks with 2 tablespoons hummus

Dinner (~KCAL: 467 | CHO: 55g | PRO: 28g | FAT: 15g | FIBER: 8g)

• 1 serving Chicken and Gnocchi Soup
• Alpha-Gal Friendly Grilled Cheese (2 slices whole grain bread and 1 slice of dairy free cheese)

Snack (~KCAL: 169 | CHO: 18g | PRO: 4g | FAT: 9g | FIBER: 5g)

• ½ medium Apple
• 1 tablespoon Peanut butter

Day 6 – Friday

Breakfast (~KCAL: 524 | CHO: 65g | PRO: 28g | FAT: 19g | FIBER: 5g)

• 1 serving Peanut Butter and Jelly Smoothie

Lunch (~KCAL: 415 | CHO: 41g | PRO: 29g | FAT: 15g | FIBER: 7g)

• 1 serving Vegetarian Lo Mein
• Add 4-5 oz of protein (chicken, turkey, fish, seafood, tofu, beans)

Dinner (~KCAL: 477 | CHO: 40g | PRO: 32g | FAT: 21g | FIBER: 9g)

• 1 cup Brussel sprouts (roasted) + 1 cup carrots (roasted) with 1 tablespoon of olive oil + herbs/spices
• 4-5 oz Fish of choice (we usually eat Salmon, Cod, Catfish, or Tuna)
• 1 cup Mashed potatoes

Snack (~KCAL: 167 | CHO: 13g | PRO: 4g | FAT: 11g | FIBER: 9g)

• 2 Rice Cakes + 1/2 avocado + Everything Bagel Seasoning

Day 7 – Saturday

Breakfast (~KCAL: 482 | CHO: 56g | PRO: 24g | FAT: 18g | FIBER: 6g)

• ½ cup strawberries + ½ cup pineapples
• 2 egg omelet with veggies (onions, peppers, spinach, and tomato usually taste good in an omelete) and 2 tbsp shredded non-dairy cheese
• One 5 inch (dairy-free) pancake with 1 tbsp honey

Lunch (~KCAL: 415 | CHO: 39g | PRO: 31g | FAT: 15g | FIBER: 8g)

• Chicken (or Fish) Tacos
• 1 cup shredded cabbage mix – marinated in a taco seasoning and olive oil
• 4-5 oz chicken or fish (cooked and cubed)
• 2-3 small corn tortillas
• 1 cup bell peppers (sliced) with 1 tablespoon hummus

Dinner (~KCAL: 497 | CHO: 58g | PRO: 28g | FAT: 17g | FIBER: 6g)

• 1 cup sautéed collard greens (or side salad)
• 4-5 oz Turkey Burger on whole grain bun + lettuce and tomatoes
• 1 cup Pasta salad (1 cup whole wheat pasta + 1/4 cup chopped spinach + 4 chopped olives + 1 tablespoon olive oil)

Snack (~KCAL: 189 | CHO: 22g | PRO: 5g | FAT: 9g | FIBER: 4g)

• 1 serving Super Seed Snack Bar
• 1/2 cup fruit of choice

Grocery List

Produce

• Blueberries (2 cups)
• Strawberries (1 cup)
• Pineapple (1 cup)
• Grapes (2 bunches)
• Peaches (2)
• Apples (2–3)
• Cherry tomatoes
• Roma tomatoes
• Tomatoes for burgers and tacos
• Spinach (large container)
• Mixed salad greens
• Cabbage slaw mix
• Cucumbers
• Bell peppers (4–5)
• Onions
• Broccoli (2 heads)
• Brussels sprouts (1 lb)
• Carrots (2 lb bag)
• Sweet potatoes or russet potatoes (4–5)
• Collard greens
• Avocados (3)
• Garlic
• Fresh herbs (optional)

Protein

• Boneless, skinless chicken breasts (4–5 lbs)
• Lean ground turkey (1½ lbs)
• Fish (salmon, cod, tuna, or catfish; ~2 lbs)
• Eggs (1 dozen)
• Peanut butter or nut butter

Dairy Alternatives

• Unsweetened non-dairy milk
• Dairy-free shredded cheese
• Dairy-free cheese slices

Grains & Bread

• Old-fashioned oats
• Whole grain bread (2 loaves)
• Whole wheat tortillas
• Whole grain buns
• Brown rice
• Orzo
• Gnocchi
• Rice cakes
• Pancake mix (dairy-free) or ingredients to make pancakes

Pantry

• Olive oil
• Olive oil vinaigrette
• BBQ sauce
• Honey
• Chia seeds
• Super Seed Snack Bars
• Hummus
• Pasta sauce (for recipes if needed)
• Everything Bagel seasoning
• Salt
• Black pepper
• Garlic powder
• Onion powder
• Italian seasoning
• Paprika

Frozen

• Mixed vegetables (optional for soup)
• Frozen fruit (optional for smoothies)