Meal plan generator

Ingredient list

Quantities are written per recipe. Scale them before you shop, and skip duplicates you already own.

• 10 eggs
• 1/2 cup low-fat cottage cheese
• 4 cups spinach
• 1 bell pepper, sliced
• 1/2 onion, sliced
• 1 tablespoon olive oil
• black pepper
• 3 eggs
• 1 cup cooked rice, cold if you have it
• 1/2 cup shelled edamame
• 1 scallion
• 1 teaspoon oil
• 1 teaspoon low-sodium soy sauce
• 2 pounds boneless turkey breast
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt, optional
• 1 cup unsweetened soy milk
• 3/4 cup plain nonfat Greek yogurt
• 1 banana or 1 cup frozen berries
• 1 handful spinach
• 1 tablespoon peanut butter
• 1 cup cooked rice
• 1/2 cup no-salt-added beans, rinsed
• 2 eggs
• 1 teaspoon olive oil
• hot sauce or salsa, optional
• a handful of spinach
• 1 1/2 pounds lean ground turkey
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon oregano
• 1/2 cup water
• 1 can no-salt-added black beans, rinsed
• 3 cups cooked rice
• lettuce, tomato, and lime, for serving
• 8 eggs
• 8 ounces cooked lean ground turkey, seasoned with chili and garlic powder only
• 1 cooked potato, diced
• 6 large tortillas, the lowest-sodium ones you can find
• 1 1/2 pounds boneless skinless chicken breast or thigh
• 8 cups water
• 2 carrots, sliced
• 2 celery ribs, sliced
• 1 onion, diced
• 2 garlic cloves
• 1 bay leaf
• a handful of parsley
• 1 cup small pasta or rice, optional
• 1 1/2 cups dry brown lentils, rinsed
• 3 carrots, diced
• 3 garlic cloves, chopped
• 1 can no-salt-added crushed tomatoes
• 6 cups water
• 2 tablespoons olive oil
• 2 cups plain nonfat Greek yogurt, 1/2 cup per bowl
• lemon
• 5 bananas, sliced and frozen
• 5 handfuls spinach
• 2 1/2 cups frozen berries
• for each smoothie, added at blend time: 1 cup unsweetened soy milk and 1/2 cup plain Greek yogurt
• 1 3/4 pounds boneless skinless chicken thighs
• 3 bell peppers, sliced
• 1 red onion, cut in wedges
• 3 cups cooked rice, for serving
• 1 lemon and a handful of parsley
• 2 cans no-salt-added chickpeas, rinsed
• 14 ounces firm tofu, cubed
• 3 garlic cloves
• 1 tablespoon grated ginger
• 1 tablespoon curry powder
• 1 can no-salt-added tomatoes
• 1 can light coconut milk
• 2 cups plain Greek yogurt, for serving
• 1 ripe banana
• 1/2 cup oats
• cinnamon
• 1 teaspoon oil for the pan
• 3/4 cup plain nonfat Greek yogurt, for serving
• 1 medium sweet potato
• 1 cup low-fat cottage cheese
• cinnamon or black pepper
• a spoon of salsa, optional and salty
• 4 bell peppers, tops off and seeds removed
• 1 pound lean ground turkey
• 1 cup no-salt-added tomato sauce
• 1 teaspoon Italian herbs
• 1 garlic clove, grated