*This meal plan is alpha-gal friendly with dairy tolerance meaning there is no beef, pork, lamb (or other hoof animals) or other beef/pork byproducts; however, this meal plan does include dairy. This is not a vegetarian meal plan.

To download a PDF version of this meal plan click here.

Introduction

This is a sample meal plan based on a (approximately) 1500-2000 daily calorie intake (this can be adjusted to around 1500 without the snack). This meal plan focuses on cooking dinner recipes in bulk to use a leftovers for lunch meals the next day to reduce the amount of meal planning and prep. This meal plan is great for people who are short on time or have lots of mouths to feed on a budget.

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 25-35 grams of protein, 15-20 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.  

Day 1 – Sunday

Breakfast (~KCAL: 400 | CHO: 45g | PRO: 27g | FAT: 12g | FIBER: 7g)

Lunch (~KCAL: 490 | CHO: 42g | PRO: 36g | FAT: 18g | FIBER: 10g)

  • 1 serving Chicken Bean Quinoa Bowl recipe
  • Add extra veggies like shredded lettuce to make it more nutrient-rich
  • Add 1/4 medium avocado or 1/4 cup shredded cheese to meet your fat goals
  • If you’re in a hurry, use this 90 second Quinoa Pouch for your meal.

Dinner (~KCAL: 570 | CHO: 58g | PRO: 32g | FAT: 18g | FIBER: 8g)

Snack (~ KCAL: 240 | CHO: 24g | PRO: 9g | FAT: 14g | FIBER: 4g)

  • 1 small Peach (or fruit of choice)
  • 1/4 cup Pumpkin Seeds

Day 2 – Monday

Breakfast (~KCAL: 430 | CHO: 62g | PRO: 25g | FAT: 18g | FIBER: 7g)

  • 2 servings Banana Berry Oatmeal Bake
  • 1 boiled or scrambled Egg
  • Add an extra 1/2 cup blueberries on top for a boost of nutrients

Lunch (~KCAL: 570 | CHO: 58g | PRO: 32g | FAT: 18g | FIBER: 8g)

Leftovers From Yesterday (or choose another recipe from OakStone’s recipe resource)

Dinner (~KCAL: 575 | CHO: 52g | PRO: 39g | FAT: 20g | FIBER: 7g)

Snack (~KCAL: 210 | CHO: 20g | PRO: 8g | FAT: 10g | FIBER: 7g)

  • 1 serving Black Bean Dip
  • Multigrain Crackers or Veggies (if you need to limit your carbs at snacks)

Day 3 – Tuesday

alpha-gal friendly recipes

Breakfast (~KCAL: 504 | CHO: 58g | PRO: 32g | FAT: 16g | FIBER: 8g)

Cottage Cheese Fruit Cup

  • 1 cup Peaches (or fruit of choice)
  • 1 cup Cottage Cheese (or Greek Yogurt)
  • 2 tbsp Pumpkin Seeds (or nut/seed of choice)
  • 1/4 cup Granola (or High Fiber Cereal) + 1 tbsp Honey for sweetness (optional)

Lunch (~KCAL: 575 | CHO: 52g | PRO: 39g | FAT: 20g | FIBER: 7g)

Leftovers From Yesterday (or choose another recipe from OakStone’s recipe resource)

Dinner (~KCAL: 545 | CHO: 62g | PRO: 26g | FAT: 21g | FIBER: 14g)

  • 1-2 cups Salad + Dressing
  • 1 serving Veggie Heavy Chili
  • 1 small slice of Garlic Bread (or small piece of Cornbread if you need more carbs)

Snack (~KCAL: 230 | CHO: 24g | PRO: 8g | FAT: 16g | FIBER: 6g)

  • 2 tbsp Peanut Butter (or 1/4 cup nuts/seeds)
  • 1 small Apple (or fruit of choice)

Day 4 – Wednesday

Breakfast (~KCAL: 430 | CHO: 62g | PRO: 25g | FAT: 18g | FIBER: 7g)

  • 2 servings Banana Berry Oatmeal Bake
  • 1 boiled or scrambled Egg
  • Add an extra 1/2 cup blueberries on top for a boost of nutrients

Lunch (~KCAL: 545 | CHO: 62g | PRO: 26g | FAT: 21g | FIBER: 14g)

Leftovers From Yesterday (or choose another recipe from OakStone’s recipe resource)

  • 1-2 cups Salad + Dressing
  • 1 serving Veggie Heavy Chili
  • 1 small slice of Garlic Bread (or small piece of Cornbread if you need more carbs)

Dinner (~KCAL: 494 | CHO: 42g | PRO: 32g | FAT: 22g | FIBER: 6g)

Snack (~KCAL: 190 | CHO: 18g | PRO: 8g | FAT: 7g | FIBER: 2g)

  • 1 Cheese Stick (or 1 Slice of Cheese)
  • 3/4 cup Pineapple (or fruit of choice)

Day 5 – Thursday

Breakfast (~KCAL: 504 | CHO: 58g | PRO: 32g | FAT: 16g | FIBER: 8g)

Cottage Cheese Fruit Cup

  • 1 cup Peaches (or fruit of choice)
  • 1 cup Cottage Cheese (or Greek Yogurt)
  • 2 tbsp Pumpkin Seeds (or nut/seed of choice)
  • 1/4 cup Granola (or High Fiber Cereal) + 1 tbsp Honey for sweetness (optional)

Lunch (~KCAL: 494 | CHO: 42g | PRO: 32g | FAT: 22g | FIBER: 6g)

Leftovers From Yesterday (or choose another recipe from OakStone’s recipe resource)

Dinner (~KCAL: 515 | CHO: 51g | PRO: 35g | FAT: 19g | FIBER: 6g)

  • 1 serving Cabbage & Sausage recipe
  • To meet your protein goals for the meal add 3-4 oz Chicken Breast, Fish, or 10-12 Shrimp
  • Need more carbs? Add 1 small piece of Cornbread, or 1/2 cup Brown Rice

Snack (~KCAL: 210 | CHO: 20g | PRO: 8g | FAT: 10g | FIBER: 7g)

  • 1 serving Black Bean Dip
  • Multigrain Crackers or Veggies (if you need to limit your carbs at snacks)

Day 6 – Friday

Breakfast (~KCAL: 430 | CHO: 62g | PRO: 25g | FAT: 18g | FIBER: 7g)

  • 2 servings Banana Berry Oatmeal Bake
  • 1 boiled or scrambled Egg
  • Add an extra 1/2 cup blueberries on top for a boost of nutrients

Lunch (~KCAL: 515 | CHO: 51g | PRO: 35g | FAT: 19g | FIBER: 6g)

Leftovers From Yesterday (or choose another recipe from OakStone’s recipe resource)

  • 1 serving Cabbage & Sausage recipe
  • To meet your protein goals for the meal add 3-4 oz Chicken Breast, Fish, or 10-12 Shrimp
  • Need more carbs? Add 1 small piece of Cornbread, or 1/2 cup Brown Rice

Dinner (~KCAL: 538 | CHO: 61g | PRO: 33g | FAT: 18g | FIBER: 9g)

  • 1 serving Chicken Pot Pie
  • Cinnamon Apple Slices (In a saucepan, add sliced apples, 1 tsp cinnamon, and 1 tsp honey. Cook on medium high heat for 3-5 minutes, until apples soften. Enjoy as a sweet treat!)

Snack (~KCAL: 298 | CHO: 36g | PRO: 7g | FAT: 14g | FIBER: 8g)

  • 1 small Apple (or fruit of choice)
  • 1 tbsp Pumpkin Seeds or Chia Seeds
  • 1 tbsp Chocolate Chips (skip if you need to manage your carb intake)

Day 7 – Saturday

Breakfast (~KCAL: 560 | CHO: 49g | PRO: 29g | FAT: 22g | FIBER: 8g)

Lunch (~KCAL: 538 | CHO: 61g | PRO: 33g | FAT: 18g | FIBER: 6g)

Leftovers From Yesterday (or choose another recipe from OakStone’s recipe resource)

  • 1 serving Chicken Pot Pie
  • Cinnamon Apple Slices (In a saucepan, add sliced apples, 1 tsp cinnamon, and 1 tsp honey. Cook on medium high heat for 3-5 minutes, until apples soften. Enjoy as a sweet treat!)

Dinner (~KCAL: 635 | CHO: 54g | PRO: 41g | FAT: 22g | FIBER: 9g)

Meatball Sub + Salad & Homemade Fries

Snack (~KCAL: 190 | CHO: 18g | PRO: 8g | FAT: 7g | FIBER: 2g)

  • 1 Cheese Stick (or 1 Slice of Cheese)
  • 3/4 cup Pineapple (or fruit of choice)

Grocery List for Meal Plan

Produce

  • 4 bananas
  • 3 apples
  • 2 peaches
  • 2 cups blueberries
  • 2 cups mixed berries (or berries of choice)
  • 1 pineapple
  • 2 avocados
  • 1 head green cabbage
  • 2 zucchini
  • 2 yellow squash
  • 2 russet or Yukon Gold potatoes
  • 1 bag baby spinach
  • 1 head romaine lettuce
  • 1 bag mixed salad greens
  • 1 head broccoli
  • 2 bell peppers
  • 2 English cucumbers
  • 2 tomatoes
  • 1 onion
  • 1 bulb garlic
  • Baby carrots or additional vegetables for snacking (optional)
  • Fresh herbs (parsley, cilantro, or basil, optional)

Protein & Seafood

  • 4½–5 lbs boneless, skinless chicken breasts
  • 1½ lbs lean ground turkey (for meatballs and/or sausage recipe)
  • 1 lb chicken or turkey sausage (for Cabbage & Sausage recipe)
  • 1 lb shrimp or additional chicken (for Seafood Lettuce Wraps and Au Gratin meal)
  • 1 dozen eggs
  • Cottage cheese or plain Greek yogurt (32 oz)

Dairy

  • Shredded cheddar cheese
  • Shredded mozzarella cheese
  • Parmesan cheese
  • String cheese (2–3)
  • Milk of choice (for recipes)
  • Butter or olive oil (for mashed potatoes and cooking)

Bread, Grains & Pasta

  • Whole grain hamburger buns
  • Whole grain bread
  • Whole wheat pasta
  • Quinoa (or two 90-second quinoa pouches)
  • Brown rice
  • Multigrain crackers
  • Granola or high-fiber cereal
  • Whole grain breadcrumbs (for meatballs if needed)
  • Cornbread mix (optional)
  • Garlic bread (or ingredients to make homemade)

Canned & Pantry Items

  • Black beans
  • Marinara sauce
  • BBQ sauce
  • Chicken broth (for Chicken Pot Pie and other recipes)
  • Peanut butter
  • Honey
  • Pure maple syrup
  • Chocolate chips (optional)
  • Salad dressing

Nuts & Seeds

  • Pumpkin seeds
  • Chia seeds (optional substitute)
  • Mixed nuts (optional substitute)

Baking Ingredients

  • Old-fashioned oats
  • Whole wheat flour
  • Baking powder
  • Baking soda
  • Vanilla extract
  • Cinnamon

Herbs, Spices & Seasonings

  • Salt
  • Black pepper
  • Garlic powder
  • Onion powder
  • Italian seasoning
  • Paprika
  • Chili powder
  • Dried oregano
  • Olive oil cooking spray

Frozen Foods

  • Frozen mixed vegetables (for Chicken Pot Pie)
  • Frozen peas (if not purchasing fresh)
  • Frozen berries (optional for smoothies or oatmeal bake)

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