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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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Healthy Weight Loss Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

This healthy weight loss diet plan is intended to get you started on your weigh loss journey. This meal plan is a well rounded combination of foods, and should provide a significant variety of foods. Many weight loss plans ignore the importance of overall quality, and instead opt only to be low in calories. This sample meal plan uses nutrient dense foods and puts an emphasis on being truly healthy. Keep in mind that this meal plan is simply an example. To calculate your own macros, or generate your own custom meal plans try out our app.

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Day 1

Macronutrient Totals

Calories

1902

Protein

99.4 g

Fat

64.7 g

Carbs

250.1 g

Breakfast

Calories

188

Protein

12.1 g

Fat

0.9 g

Carbs

35.5 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Watermelon

Watermelon

131.25 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Lunch

Calories

477

Protein

32.4 g

Fat

10.8 g

Carbs

63.6 g

Chicken Stir Fry

Chicken Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Steamed Broccoli

Steamed Broccoli

131.25 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Dinner

Calories

450

Protein

25.2 g

Fat

17.3 g

Carbs

51.1 g

Classic Chili

Classic Chili

232.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Sweet Potato

Sweet Potato

125 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

388

Protein

20.2 g

Fat

19.2 g

Carbs

38.9 g

Almonds

Almonds

30 g

Ingredients

Instructions

Blueberries

Blueberries

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Greek Yogurt

Greek Yogurt

150 g

Snack

Calories

399

Protein

9.5 g

Fat

16.5 g

Carbs

61 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Day 2

Macronutrient Totals

Calories

1878

Protein

105.8 g

Fat

64.5 g

Carbs

233.3 g

Breakfast

Calories

391

Protein

23.4 g

Fat

16.8 g

Carbs

38.8 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Greek Yogurt

Greek Yogurt

112.5 g

Ingredients

Instructions

  1. Enjoy
Banana

Banana

1 Banana

Lunch

Calories

409

Protein

24.2 g

Fat

17.2 g

Carbs

41.6 g

Classic Chili

Classic Chili

232.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Sweet Potato

Sweet Potato

93.75 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Boiled Carrots

Boiled Carrots

63.75 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Bell Peppers

Raw Bell Peppers

63.75 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

473

Protein

31.4 g

Fat

12.9 g

Carbs

57.8 g

Chicken Stir Fry

Chicken Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Asparagus

Asparagus

85 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Green Beans

Green Beans

85 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Snack

Calories

206

Protein

17.3 g

Fat

1.1 g

Carbs

34.1 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Snack

Calories

399

Protein

9.5 g

Fat

16.5 g

Carbs

61 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Day 3

Macronutrient Totals

Calories

1877

Protein

100 g

Fat

66.1 g

Carbs

242.7 g

Breakfast

Calories

225

Protein

5.3 g

Fat

9.3 g

Carbs

32.7 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Mango

Mango

93.75 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Lunch

Calories

320

Protein

26.7 g

Fat

8.9 g

Carbs

34.8 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

536

Protein

31 g

Fat

33.5 g

Carbs

32.8 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Green Beans

Green Beans

85 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Snack

Calories

388

Protein

23 g

Fat

12.6 g

Carbs

50 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.

Snack

Calories

408

Protein

14 g

Fat

1.8 g

Carbs

92.4 g

Raisin Bran

Raisin Bran

310 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Day 4

Macronutrient Totals

Calories

1851

Protein

109.3 g

Fat

70.4 g

Carbs

211.8 g

Breakfast

Calories

521

Protein

26.6 g

Fat

27.3 g

Carbs

45.9 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ham

Ham

52.5 g

Ingredients

Instructions

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Dried Cranberries

Dried Cranberries

30 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.

Lunch

Calories

420

Protein

24.6 g

Fat

17.3 g

Carbs

44.2 g

Classic Chili

Classic Chili

232.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Sweet Potato

Sweet Potato

93.75 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Boiled Carrots

Boiled Carrots

63.75 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

305

Protein

31.3 g

Fat

8.2 g

Carbs

26.6 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

399

Protein

9.5 g

Fat

16.5 g

Carbs

61 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Snack

Calories

206

Protein

17.3 g

Fat

1.1 g

Carbs

34.1 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Day 5

Macronutrient Totals

Calories

1842

Protein

100.8 g

Fat

62.3 g

Carbs

234.7 g

Breakfast

Calories

361

Protein

18.9 g

Fat

15.7 g

Carbs

38.8 g

Egg & Soldiers

Egg & Soldiers

158 g

Ingredients

Instructions

  1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Cheerios

Cheerios

21 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.

Lunch

Calories

454

Protein

30.5 g

Fat

11.7 g

Carbs

56.1 g

Chicken Stir Fry

Chicken Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Dinner

Calories

422

Protein

24.6 g

Fat

17.3 g

Carbs

44.7 g

Classic Chili

Classic Chili

232.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Sweet Potato

Sweet Potato

93.75 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

206

Protein

17.3 g

Fat

1.1 g

Carbs

34.1 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Snack

Calories

399

Protein

9.5 g

Fat

16.5 g

Carbs

61 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Day 6

Macronutrient Totals

Calories

1869

Protein

120.6 g

Fat

64 g

Carbs

219.8 g

Breakfast

Calories

474

Protein

21.6 g

Fat

13 g

Carbs

72.9 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

383

Protein

39.3 g

Fat

15.2 g

Carbs

21.4 g

Salmon

Salmon

125 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Green Peas

Green Peas

125 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

536

Protein

31 g

Fat

33.5 g

Carbs

32.8 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Green Beans

Green Beans

85 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Snack

Calories

307

Protein

13.4 g

Fat

1.7 g

Carbs

65.7 g

Raisin Bran

Raisin Bran

310 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

169

Protein

15.3 g

Fat

0.6 g

Carbs

27 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Day 7

Macronutrient Totals

Calories

1850

Protein

103 g

Fat

60.6 g

Carbs

237 g

Breakfast

Calories

313

Protein

19.9 g

Fat

13.9 g

Carbs

28.2 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Milk

Milk

187.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Lunch

Calories

454

Protein

30.5 g

Fat

11.7 g

Carbs

56.1 g

Chicken Stir Fry

Chicken Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Dinner

Calories

478

Protein

25.8 g

Fat

17.4 g

Carbs

57.6 g

Classic Chili

Classic Chili

232.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

399

Protein

9.5 g

Fat

16.5 g

Carbs

61 g

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Snack

Calories

206

Protein

17.3 g

Fat

1.1 g

Carbs

34.1 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Cantaloupe

Cantaloupe

175 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

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