To download a PDF version of this meal plan click here.
Introduction
This is a sample meal plan based on a (approximately) 1700-2000 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 with alpha-gal friendly foods. This meal plan is designed to have a form of produce at each meal and provides approximately 30-40 grams of protein, 15-20 grams of fat, and 50-75 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: 590 | CHO: 62g | PRO: 32g | FAT: 24g | FIBER: 8g)
- 10-15 Grapes
- 3 Scrambled eggs with 1 cup spinach
- 1 tbsp Peanut butter (or other nut butter)
- 2 slices Whole grain bread
Lunch (~KCAL: 608 | CHO: 69g | PRO: 38g | FAT: 20g | FIBER: 9g)
- Chicken Salad Recipe
- 20 Multigran Crackers
- 1 Medium apple (or fruit of choice)
Dinner (~KCAL: 520 | CHO: 46g | PRO: 36g | FAT: 21g | FIBER: 8g)
- Salmon, Potato, Broccoli One Pan Meal
- You can use chicken or another fish if you don’t like salmon
Snack (~KCAL: 240 | CHO: 28g | PRO: 7g | FAT: 12g | FIBER: 6g)
- 1 medium Apple (or fruit of choice)
- 1-2 tablespoons Nut Butter (or 1/4 cup nuts/seeds)
Day 2 – Monday
Breakfast (~KCAL: 566 | CHO: 66g | PRO: 35g | FAT: 18g | FIBER: 11g)
Yogurt Parfait – make it fancy by adding different layers in a cup
- 1 cup Berries (you can choose your favorite berries!)
- 1.5 cups of Plain Non-Fat Greek Yogurt (If you have a dairy allergy try this non-dairy option)
- 2 tbsp Chia Seeds
- 2 tbsp Chocolate Chips (optional but will add an extra 140 calories – our favorite options are Enjoy Life Allergen Free Mini Chips or Nestle Toll House Allergen Free Regular Chocolate Chips)
- 1 tbsp Honey (optional: if you need it a little sweeter)
- 1/3 cup Granola (or you can use our 4-Ingredient High Fiber Cereal Recipe)
LuLunch (~KCAL: 512 | CHO: 47g | PRO: 36g | FAT: 20g | FIBER: 8g)
Salmon Veggie Wrap
- 1-2 cups Lettuce, Tomatoes, Onions
- 5 oz Salmon (the Air Fryer Teriyaki Salmon Bites is a favorite around here, you should try it too!)
- (if you don’t like salmon, choose another lean protein like chicken, eggs, turkey, or beans)
- 1 tbsp Pesto (learn how to make your own Pesto for less than $0.75 per serving)
- 1 Whole Grain Wrap (need a grain-free option? Try Siete’s Chickpea Tortillas!)
Dinner (~KCAL: 543 | CHO: 56g | PRO: 37g | FAT: 19g | FIBER: 7g)
- Chicken, Spinach Pasta Recipe
- Add 1/4 cup cheese or 1/4 avocado for fat
Snack (~KCAL: 190 | CHO: 12g | PRO: 13g | FAT: 10g | FIBER: 1g)
- 2 Boiled eggs
- 10 Grapes
Day 3 – Tuesday
Breakfast (~KCAL: 598 | CHO: 59g | PRO: 32g | FAT: 26g | FIBER: 5g)
- 3 Veggie Hashbrown Egg Bites
- 10-15 Grapes
Lunch (~KCAL: 509 | CHO: 44g | PRO: 36g | FAT: 21g | FIBER: 8g)
Open-Faced Chicken Sandwich with Cucumber Slices
- 2 pieces Lettuce and 1/3 English Cucumber
- 5-6 oz Chicken (can be baked or this is a frozen option you can also use if needed)
- Choose 1: 1/2 Avocado or 1 tbsp Dressing/Sauce or 1 slice Cheese (if dairy is tolerated)
- 2 slices Multigrain or 100% Whole Wheat Bread
Dinner (~KCAL: 518 | CHO: 47g | PRO: 33g | FAT: 22g | FIBER: 6g)
- 1-2 cups of Salad with 1 tbsp Dressing of Choice
- 1 serving Turkey Meatloaf with Glaze
- 1 slice Garlic Bread (spray bread with a small amount of olive oil and cover bread slices with minced garlic and broil in oven for 1-3 minutes)
Snack (~KCAL: 316 | CHO: 37g | PRO: 6g | FAT: 16g | FIBER: 7g)
- 1/3 cup Hummus
- 1 serving Homemade Baked Tortilla Chips
Day 4 – Wednesday
Breakfast (~KCAL: 566 | CHO: 66g | PRO: 35g | FAT: 18g | FIBER: 11g)
Yogurt Parfait – make it fancy by adding different layers in a cup
- 1 medium apple, chopped
- 1.5 cups of Plain Non-Fat Greek Yogurt (If you have a dairy allergy try this non-dairy option)
- 2 tbsp Chia Seeds
- 2 tbsp Chocolate Chips (optional but will add an extra 140 calories – our favorite options are Enjoy Life Allergen Free Mini Chips or Nestle Toll House Allergen Free Regular Chocolate Chips)
- 1 tbsp Honey (optional: if you need it a little sweeter)
- 1/3 cup Granola (or you can use our 4-Ingredient High Fiber Cereal Recipe)
Lunch (~KCAL: 451 | CHO: 44g | PRO: 35g | FAT: 15g | FIBER: 7g)
- 1 serving Veggie Heavy Pasta Salad recipe
- 5-6 oz Lean Protein (Chicken, Salmon, Tuna, Shrimp, Chickpeas, etc.)
Dinner (~KCAL: 530 | CHO: 46g | PRO: 37g | FAT: 22g | FIBER: 6g)
- 1-2 cups Salad with 1-2 tbsp Salad Dressing
- 5-6 oz Baked Chicken
- 1-1.5 cups Mashed Potatoes
Snack (~KCAL: 190 | CHO: 12g | PRO: 13g | FAT: 10g | FIBER: 2g)
- 2 Boiled eggs
- 1 medium Kiwi
Day 5 – Thursday
Breakfast (~KCAL: 598 | CHO: 59g | PRO: 32g | FAT: 26g | FIBER: 5g)
- 3 Veggie Hashbrown Egg Bites
- 10-15 Grapes
Lunch (~KCAL: 474 | CHO: 41g | PRO: 37g | FAT: 18g | FIBER: 7g)
Veggie Chicken Wrap (start with the wrap and add pesto then chicken then layer the veggies and roll into a wrap. Cut in half and enjoy!)
- 1/2 cup and 1/3 English Cucumber (cut into matchsticks)
- 5-6 oz Chicken (can be baked or this is a frozen option you can also use if needed)
- Choose 1: 2 tbsp Pesto Sauce or 1/2 Avocado or 1 slice Cheese (if dairy is tolerated)
- 1 Whole Grain Wrap
Dinner (~KCAL: 529 | CHO: 51g | PRO: 34g | FAT: 21g | FIBER: 8g)
- Lettuce, Tomatoes, and Onions
- 4-5 oz Turkey Burger (try this recipe if you don’t already have one)
- 1/2 Avocado or 1 slice of cheese (if dairy is tolerated)
- 1 Bun + 1 serving Sweet Potato Fries
Snack (~KCAL: 213 | CHO: 17g | PRO: 7g | FAT: 13g | FIBER: 3g)
- 1/4 cup nuts/seeds
- 10 Grapes
Day 6 – Friday
Breakfast (~KCAL: 566 | CHO: 66g | PRO: 35g | FAT: 18g | FIBER: 11g)
Yogurt Parfait – make it fancy by adding different layers in a cup
- 1 cup Berries (you can choose your favorite berries!)
- 1.5 cups of Plain Non-Fat Greek Yogurt (If you have a dairy allergy try this non-dairy option)
- 2 tbsp Chia Seeds
- 2 tbsp Chocolate Chips (optional but will add an extra 140 calories – our favorite options are Enjoy Life Allergen Free Mini Chips or Nestle Toll House Allergen Free Regular Chocolate Chips)
- 1 tbsp Honey (optional: if you need it a little sweeter)
- 1/3 cup Granola (or you can use our 4-Ingredient High Fiber Cereal Recipe)
Lunch (~KCAL: 608 | CHO: 69g | PRO: 38g | FAT: 20g | FIBER: 9g)
- Chicken Salad Recipe
- 20 Multigran Crackers or leftover Sweet Potato Fries (if you have any left from yesterday)
- 1 Medium apple (or fruit of choice)
Dinner (~KCAL: 439 | CHO: 45g | PRO: 31g | FAT: 15g | FIBER: 8g
- 1 serving Chickpea Chicken Quesadilla recipe
- Choose a non-starchy vegetable to go with this meal like salad, cucumbers, carrots, etc.
Snack (~KCAL: 240 | CHO: 28g | PRO: 7g | FAT: 12g | FIBER: 6g)
- 1 small Apple (or fruit of choice)
- 1-2 tablespoons Nut Butter (or 1/4 cup nuts/seeds)
Day 7 – Saturday
Breakfast (~KCAL: 598 | CHO: 59g | PRO: 32g | FAT: 26g | FIBER: 5g)
- 3 Veggie Hashbrown Egg Bites
- 10-15 Grapes
Lunch (~KCAL: 509 | CHO: 44g | PRO: 36g | FAT: 21g | FIBER: 8g)
Open-Faced Chicken Sandwich with Cucumber Slices
- 2 pieces Lettuce and 1/3 English Cucumber
- 5-6 oz Chicken (can be baked or this is a frozen option you can also use if needed)
- Choose 1: 1/2 Avocado or 1 tbsp Dressing/Sauce or 1 slice Cheese (if dairy is tolerated)
- 2 slices Multigrain or 100% Whole Wheat Bread
Dinner (~KCAL: 478 | CHO: 56g | PRO: 32g | FAT: 14g | FIBER: 8g)
- 1 serving Chicken Spinach & Broccoli Pasta recipe
- If you have any extra non-starchy veggies left from the week, you can eat them with this meal on the side!
Snack (~KCAL: 316 | CHO: 37g | PRO: 6g | FAT: 16g | FIBER: 7g)
- 1/3 cup Hummus
- 1 serving Homemade Baked Tortilla Chips
Grocery List for This Meal Plan
Vegetables
- Spinach — ~12 cups
- Broccoli — ~5–6 cups
- Cherry tomatoes — ~4 cups
- Cucumbers — ~2–3 medium
- Onions — ~4 medium
- Lettuce (mixed greens) — ~10 cups
- Bell peppers — ~3–4 medium
Fruits
- Grapes — ~5–6 cups
- Medium apples — ~8 apples
- Berries (strawberries & blueberries) — ~6–8 cups
- Kiwi — ~1–2
- Lemon — 4-5
Protein & Dairy Alternatives
- Eggs — ~3 dozen
- Chicken breast — ~6–8 lbs uncooked
- Salmon (or fish of choice) — ~2–3 portions
- Turkey burgers (make or buy) — ~4–5 patties
- Chickpeas (canned or dry) — ~2–3 cans
- Greek Yogurt or Dairy-Free Yogurt — 4-5 cups
- Cheese or Dairy-free cheese — 1–2 containers/blocks
Grains & Starches
- Whole grain bread (for sandwiches & toast) — ~1-2 loaves
- Whole grain wraps or tortillas — ~10-12
- Orzo (dry) — ~2–3 cups uncooked
- Whole Grain Pasta — ~2 boxes
- Rice (brown) — ~3–4 cups uncooked
- Multigrain crackers — ~1 box
- Whole Grain Buns — 1 bag
- Granola or high-fiber cereal — ~1 box
- Potatoes & Sweet Potatoes — 5-7 lbs
Fats & Dressings
- Olive oil — 1 large bottle
- Peanut butter or nut/seed butter — ~1 jar
- Avocado — ~6–8 medium
- Salad dressing or ingredients for vinaigrettes — ~1 bottle
- Chocolate chips (dairy-free) — ~1 bag
- Chia seeds — ~1 container
Other Pantry Staples
- Honey — ~1 bottle
- Spices: garlic powder, paprika, cumin, salt, pepper — refill as needed
