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Home > Meal Plans > Meat Once a Day Meal Plan – Part 2

Meat Once a Day Meal Plan – Part 2

Prep 5min
Cook 5min
Total 10min
260cal

Ingredients for 3 servings

Roasted Veggies

  • 2 medium zucchini, chopped
  • 1 medium red onion, chopped
  • 1 1/2 tablespoons olive oil
  • Pinch of sea salt & pepper

1 tablespoon butter

Eggs (lightly beaten)

  • 6 whole eggs
  • 2 tablespoons of water
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

Pinch of sea salt & pepper

6 tablespoons reduced fat cheddar (OPTIONAL)

Garnish

  • Green onion

Steps

Step 1

Set oven to 420F.

Step 2

Line a baking tray with parchment paper and add the veggies. Drizzle with olive oil and toss with sea salt & pepper. Spread out on the baking tray and roast for 15 – 20 minutes.

Step 3

Set a nonstick skillet on medium high heat and once hot, add butter, let it melt, then pour in the eggs. Take the skillet off the heat as you pull the eggs from side to side using a spatula until the eggs are cooked through.

Step 4

Evenly divide the eggs and veggies among meal containers. Top with cheese, green onion and season to taste with sea salt & pepper.

Nutrition per serving

Calories260cal
Protein15g
Fats17g
Carbs14g
Sodium160mg
Fiber3g
Sugar7g
See Full Recipe
Prep 20min
Cook 5min
Total 25min
500cal

Ingredients

  • 1 1/2 cups uncooked black rice
  • 1 tablespoon avocado oil
  • 1 large red bell pepper, chopped
  • 3 garlic cloves, minced
  • 3 large portobello mushroom caps, stems and gills removed and sliced into strips
  • 3 tablespoons low sodium teriyaki sauce OR low sodium tamari (or soy sauce)
  • 2 cups frozen shelled edamame, thawed
  • 1 cup spinach (OPTIONAL – I found this in my fridge so I just tossed it in)
  • 1 cup matchstick carrots
  • Juice from 1/2 lime

Steps

Step 1

Bring a pot of water to a boil.  Add black rice and cook until desired softness, generally about 20 minutes.  Note: Black rice is also chewier so please be aware that it does not automatically mean the rice is not cooked through.  Then drain, rinse and set aside.

Step 2

Set a carbon steel wok or large pan on medium high heat. Add avocado oil and bell pepper and cook until sear marks appear on the edges, about 2 minutes. Then add in garlic and toss.

Step 3

Add sliced portobello mushroom caps and a few tablespoons of water to create steam to help them wilt a bit if needed. Then add 1 (one) tablespoon of the teriyaki sauce and toss everything together.

Step 4

Add the edamame, spinach and carrots and toss together. Squeeze in fresh lime and the remaining teriyaki sauce and cook/toss for another 2 minutes.

Step 5

Remove from the heat and serve! You can enjoy this meal either hot or cold. Season each serving to taste using red chili garlic sauce, Sriracha and/or low sodium soy.

Nutrition per serving

Calories500cal
Protein21g
Fats11g
Carbs89g
Sodium450mg
Fiber11g
Sugar10g
See Full Recipe
Prep 10min
Cook 25min
Total 35min
500cal

Ingredients for 3 servings

Ingredients for 3 servings

  • 1 medium head of cauliflower, leaves & stems removed
  • 1lb creamer potatoes, sliced into half-moons before boiling
  • 2 tablespoons (vegan) butter
  • Sea salt & pepper to taste

Chicken

  • 1 lb chicken breast, sliced into ½ inch cubes
  • Pinch of sea salt
  • 1 teaspoon white pepper (or black cracked pepper)
  • 1 tablespoon arrowroot or corn starch

Sauce

  • 2 tablespoons pasta de gochujang
  • Juice from 1/2 lime
  • 1 tablespoon white or rice vinegar
  • 2 tablespoons coconut sugar
  • 2-3 tablespoons warm water
  • 1 tablespoon arrowroot or corn starch
  • low sodium soy sauce to taste
  • 1 tablespoon avocado oil
  • 3 green onion stalks, roughly chopped

Garnish

  • Green onion, diagonally sliced
  • toasted sesame seeds

 

Steps

Step 1

Add cauliflower and potatoes to a large pot filled with water.  Cover and bring to a boil.  Cook until the veggies can be easily pierced with a fork.  Drain the liquid, then add butter, sea salt & pepper and mash with fork or a potato masher.  Season to taste.

Step 2

Mix together the ingredients for the sauce and set aside.

Step 3

Season chicken and make the sauce and set them aside.

Step 4

Set a carbon steel wok or pan on high heat. Once hot add oil and green onions and cook for 1 – 2 minutes.

Step 5

Add the chicken and spread it out as much as possible in the pan so it can breathe, and so that deep sear marks can be created.  Toss the chicken and when it is nearly cooked through, about 7 – 8 minutes, reduce the heat in the pan and make a hole in the center.  Pour in the sauce and stir immediately so the sauce does not clump or become slimy.  Note: If your pan is REALLY hot, remove the skillet from the heat source, let it cool for about a minute, then add the sauce.

Step 6

Evenly divide the mash among the meal containers and pour the chicken and sauce over the mash.  Garnish and enjoy!

Nutrition per serving

Calories500cal
Protein41g
Fats17g
Carbs49g
Sodium390mg
Fiber8g
Sugar16g
See Full Recipe
Recipe 4

Banana Pinwheels

360cal

Ingredients

  • 3 egg white wraps (I used Egglife Foods) OR your choice of tortilla
  • 3 medium bananas
  • 6 tablespoons nut butter
  • Cinnamon to taste

Note: macros are for low-carb tortilla, not egg white wrap

Steps

Step 1

Spread 2 tablespoons of nut butter on each wrap or tortilla.  If desired, sprinkle in cinnamon.  Place a banana at one end of the tortilla, then roll it closed – the nut butter should seal it.  Slice into pieces and add to your snack containers.

Protein13g
Fats20g
Carbs44g
Sodium210mg
Fiber14g
Sugar16g
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Details

Prep 35min
Cook 35min
Total 1h 10min
Total Calories: 1620cal
Total Carbs: 196g
Total Fats: 65g
Total Protein: 90g
Total Sodium: 1210mg
Total Fiber: 36g
Total Sugar: 49g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!