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Introduction

This is a sample meal plan based on a (approximately) 1750-2000 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. This meal plan will have 3 meals and 2 snacks a day. This meal plan is designed to have a form of produce at each meal and provides approximately 30-40 grams of protein, 15-25 grams of fat, and 45-60 grams of carbs for each meal. and snacks are 10 grams of protein and 15-20 grams of carbs 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.

Day 1 – Sunday

Quina Salad, Vegetarian Salad

Breakfast (~KCAL: 469 | CHO: 46g | PRO: 33g | FAT: 17g | FIBER: 7g)

  • 2 servings Homemade Protein Pancakes + 2 tsp Honey
  • 3 egg Omelette with veggies of choice (spinach, mushrooms, peppers, onions, broccoli, etc.)
  • 1 cup Berry of Choice (strawberry, blueberry, raspberry, blackberry, etc.)

Lunch (~KCAL: 568 | CHO: 52g | PRO: 36g | FAT: 24g | FIBER: 9g)

  • 1 serving Quinoa Salad (Tabbbouleh)
  • 6 oz Baked Chicken (or if you don’t want to cook, use a Rotisserie Chicken)
  • 1 cup Fruit of Choice

Snack #1 (~KCAL: 213 | CHO: 18g | PRO: 6g | FAT: 13g | FIBER: 3g)

  • 1 mandarin orange
  • 1 oz nuts of choice

Dinner (~KCAL: 500 | CHO: 53g | PRO: 27g | FAT: 20g | FIBER: 12g)

  • 1 serving Chicken Gnocchi Soup (if you want extra protein, add an extra 2-3 oz of chicken)
  • Avocado Toast (1 slice Multigrain Bread + 1/2 avocado + salt and pepper to taste)

Snack #2 (~KCAL: 246 | CHO: 22g | PRO: 8g | FAT: 14g | FIBER: 3g)

Day 2 – Monday

Breakfast (~KCAL: 425 | CHO: 50g | PRO: 27g | FAT: 13g | FIBER: 13g)

Lunch (~KCAL: 500 | CHO: 53g | PRO: 27g | FAT: 20g | FIBER: 12g)

  • 1 serving Chicken Gnocchi Soup (if you want extra protein, add an extra 2-3 oz of chicken)
  • Avocado Toast (1 slice Multigrain Bread + 1/2 avocado + salt and pepper to taste)

Snack #1 (~KCAL: 141 | CHO: 17g | PRO: 7g | FAT: 5g | FIBER: 1g)

  • 15 grapes
  • 1 boiled egg

Dinner (~KCAL: 517 | CHO: 46g | PRO: 36g | FAT: 21g | FIBER: 7g)

Snack #2 (~KCAL: 249 | CHO: 20g | PRO: 9g | FAT: 11g | FIBER: 5g)

  • 1 serving Hummus (add 2 tbsp Nutritional Yeast for extra Protein and Flavor)
  • 1 cup Sliced Veggies of Choice (cucumbers, bell peppers, carrots, celery, etc.)

Day 3 – Tuesday

Breakfast (~KCAL: 469 | CHO: 46g | PRO: 33g | FAT: 17g | FIBER: 7g)

  • 2 servings Homemade Protein Pancakes + 2 tsp Honey
  • 3 egg Omelette with veggies of choice (spinach, mushrooms, peppers, onions, broccoli, etc.)
  • 1 cup Berry of Choice (strawberry, blueberry, raspberry, blackberry, etc.)

Lunch (~KCAL: 591 | CHO: 57g | PRO: 30g | FAT: 27g | FIBER: 9g)

  • 1 serving Quinoa Salad (Tabbbouleh)
  • 4 oz Salmon (use leftover Salmon from last nights Salmon Potato Broccoli Sheet Pan meal)
  • 1 cup Fruit of Choice

Snack #1 (~KCAL: 160 | CHO: 18g | PRO: 4g | FAT: 8g | FIBER: 3g)

  • 1/2 medium apple, sliced
  • 1 tbsp peanut butter (add 2 tbsp PB2 powder for extra protein)

Dinner (~KCAL: 539 | CHO: 41g | PRO: 42g | FAT: 23g | FIBER: 7g)

Snack #2 (~KCAL: 262 | CHO: 20g | PRO: 14g | FAT: 14g | FIBER: 5g)

  • 1/2 cup berries or fruit of choice
  • 1 oz pumpkin seeds

Day 4 – Wednesday

Breakfast (~KCAL: 488 | CHO: 60g | PRO: 35g | FAT: 12g | FIBER: 6g)

  • 1 serving Chocolate Peanut Butter Overnight Oats
  • 2 Eggs (cooked to liking – scrambled, poached, boiled, omelette, etc.)
  • 1 cup Fruit of choice (we like to add the fruit to the overnight oats jar right before eating!)

Lunch (~KCAL: 539 | CHO: 41g | PRO: 42g | FAT: 23g | FIBER: 7g)

Snack #1 (~KCAL: 213 | CHO: 18g | PRO: 6g | FAT: 13g | FIBER: 3g)

  • 1 mandarin orange (or fruit of choice)
  • 1 oz nuts of choice

Dinner (~KCAL: 496 | CHO: 52g | PRO: 36g | FAT: 16g | FIBER: 4g)

Snack #2 (~KCAL: 246 | CHO: 22g | PRO: 8g | FAT: 14g | FIBER: 3g)

Day 5 – Thursday

Alpha-gal friendly white chicken chili

Breakfast (~KCAL: 525 | CHO: 49g | PRO: 35g | FAT: 21g | FIBER: 7g)

Lunch (~KCAL: 496 | CHO: 52g | PRO: 36g | FAT: 16g | FIBER: 4g)

Snack #1 (~KCAL: 141 | CHO: 17g | PRO: 7g | FAT: 5g | FIBER: 1g)

  • 15 grapes (or fruit of choice)
  • 1 boiled egg

Dinner (~KCAL: 435 | CHO: 52g | PRO: 32g | FAT: 11g | FIBER: 9g)

  • 1 serving White Chicken Chili
  • 1/2 Baked Potato (you can eat this on the side or add the Chili on top!)
  • 2-3 tbsp of Dairy-Free Cheese

Snack #2 (~KCAL: 249 | CHO: 20g | PRO: 9g | FAT: 11g | FIBER: 5g)

  • 1 serving Hummus (add 2 tbsp Nutritional Yeast for extra Protein and Flavor)
  • 1 cup Sliced Veggies of Choice (cucumbers, bell peppers, carrots, celery, etc.)

Day 6 – Friday

Breakfast (~KCAL: 488 | CHO: 60g | PRO: 35g | FAT: 12g | FIBER: 6g)

  • 1 serving Chocolate Peanut Butter Overnight Oats
  • 2 Eggs (cooked to liking – scrambled, poached, boiled, omelette, etc.)
  • 1 cup Fruit of choice (we like to add the fruit to the overnight oats jar right before eating!)

Lunch (~KCAL: 435 | CHO: 52g | PRO: 32g | FAT: 11g | FIBER: 9g)

  • 1 serving White Chicken Chili
  • 1/2 Baked Potato (you can eat this on the side or add the Chili on top!)
  • 2-3 tbsp of Dairy-Free Cheese

Snack #1 (~KCAL: 160 | CHO: 18g | PRO: 4g | FAT: 8g | FIBER: 3g)

  • 1/2 medium apple, sliced
  • 1 tbsp peanut butter (add 2 tbsp PB2 powder for extra protein)

Dinner (~KCAL: 439 | CHO: 45g | PRO: 31g | FAT: 15g | FIBER: 8g

Snack #2 (~KCAL: 262 | CHO: 20g | PRO: 14g | FAT: 14g | FIBER: 5g)

  • 1/2 cup berries or fruit of choice
  • 1 oz pumpkin seeds

Day 7 – Saturday

Breakfast (~KCAL: 525 | CHO: 49g | PRO: 35g | FAT: 21g | FIBER: 7g)

Lunch (~KCAL: 439 | CHO: 45g | PRO: 31g | FAT: 15g | FIBER: 8g

Snack #1 (~KCAL: 249 | CHO: 20g | PRO: 9g | FAT: 11g | FIBER: 5g)

  • 1 serving Hummus (add 2 tbsp Nutritional Yeast for extra Protein and Flavor)
  • 1 cup Sliced Veggies of Choice (cucumbers, bell peppers, carrots, celery, etc.)

Dinner (~KCAL: 553 | CHO: 52g | PRO: 39g | FAT: 21g | FIBER: 11g)

Snack #2 (~KCAL: 246 | CHO: 22g | PRO: 8g | FAT: 14g | FIBER: 3g)

Grocery List

Produce

  • 2 mandarin oranges
  • 2 apples
  • 1 bunch grapes
  • 3 pints mixed berries (strawberries, blueberries, raspberries, and/or blackberries)
  • 3–4 cups fruit of choice (mango, peaches, pineapple, apples, etc.)
  • 3 avocados
  • 2 lemons or limes (optional)
  • 2 heads romaine lettuce (or butter lettuce for lettuce wraps)
  • 1 bag mixed salad greens
  • 1 bag spinach
  • 1 head cabbage (or cabbage slaw mix)
  • 1 bunch kale
  • 1 bunch parsley
  • 1 bunch fresh mint
  • Cucumbers (5–6)
  • Bell peppers (4–5)
  • Broccoli (3 heads or 3 bags frozen)
  • Sweet potatoes (2–3 medium)
  • White potatoes (3–4 medium)
  • Zucchini (2–3)
  • Corn (2 cups fresh, frozen, or canned)
  • Mushrooms (8 oz)
  • Carrots (1 bag)
  • Celery (1 bunch)
  • Green onions (1 bunch)
  • Garlic (1 bulb)
  • Yellow onions (3–4)
  • Cherry tomatoes (1 pint)
  • Roma tomatoes (3–4)

Protein

  • Boneless skinless chicken breasts (5–6 lbs)
  • Salmon fillets (1½ lbs)
  • White fish of choice (cod, tilapia, haddock, catfish, etc.) (1½ lbs)
  • Alpha-gal friendly turkey sausage (1 package)
  • Eggs (2 dozen)
  • Rotisserie chicken (optional substitute for cooked chicken)
  • Canned chickpeas (2 cans)

Dairy & Refrigerated

  • Unsweetened milk of choice
  • Dairy-free shredded cheese
  • Nutritional yeast
  • Hummus
  • PB2 powdered peanut butter (optional)

Grains & Bread

  • Multigrain bread (1 loaf)
  • Whole wheat tortillas
  • Whole wheat pasta
  • Whole wheat gnocchi (or potato gnocchi used in recipe)
  • Whole wheat flour
  • Quinoa
  • Oats
  • Whole grain crackers (optional)

Pantry

  • Unflavored protein powder
  • Peanut butter
  • Honey
  • Pumpkin seeds
  • Mixed nuts
  • Chia seeds
  • Ground flaxseed (optional)
  • Olive oil
  • Avocado oil spray
  • Dairy-free pesto (or ingredients to make homemade)
  • Low-sodium chicken broth
  • White beans (2 cans)
  • Black pepper
  • Sea salt
  • Garlic powder
  • Onion powder
  • Italian seasoning
  • Paprika
  • Chili powder
  • Cumin
  • Baking powder
  • Sugar
  • Soy sauce or coconut aminos
  • Rice vinegar
  • Sesame oil

Frozen Foods

  • Frozen mango
  • Frozen berries (optional for smoothies)
  • Frozen broccoli (optional)
  • Frozen corn (optional)

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