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3 Day Meat Once A Day Meal Plan – Flexitarian

440cal

Ingredients for 3 servings

3 Servings
Serving Size:295g
  • 2 medium bananas
  • 3 tablespoons nut butter
  • 1 tbsp cinnamon
  • 1 cup cooked quinoa
  • 1 1/2 cup rolled oats
  • 3 cup almond milk
  • 3 tbsp Pepitas add 2g protein per serving

Steps

Step 1

Add banana and nut butter to a mixing bowl. Roughly mash up the banana using a fork, then mix it in with the nut butter.

Add remaining ingredients then mix together well.

Step 2

Evenly divide between 3 jars and place in the fridge over night to thicken. Enjoy!

Nutrition per serving

Calories440cal
Protein14g
Fats12g
Carbs71g
See Full Recipe
Prep 20min
Cook 5min
Total 25min
530cal

3 Servings
Serving Size:About 2 cups
  • 5 cups cooked quinoa
  • 1 can (1.5 cups) black beans
  • 2 poblano or 1 green bell pepper, diced
  • 3 Roma tomatoes
  • 1 yellow bell pepper (or 1 cup frozen corn for sweetness)
  • ½ red onion
  • 3 cups arugula
  • Dressing
    • 3 tablespoon olive oil
    • 1 can green chilis
    • juice from 1/2 lime
    • ½ lime zest
    • 1 tablespoon vinegar
    • 2 teaspoons cane sugar (or more/less for flavor balancing)
    • sea salt & pepper to taste
  • ½ cup pepitas (OMIT and reduce calories by 120)

Steps

Step 1

Toss together the ingredients for the salad.

Step 2

Add ingredients for the dressing to a jar or mixing bowl and shake/stir.

Step 3

Divide the salad into 3 meal containers and top with pepitas for a protein punch! Add the dressing at meal time or the morning of.

Nutrition per serving

Calories530cal
Protein20g
Fats26g
Carbs57g
See Full Recipe
460cal

Ingredients for 3 servings

  • 1 lb lean chicken thigh, diced into ½-inch pieces
  • 1 red bell pepper, chopped
  • 5 cup broccoli, chopped into pieces
  • 3 medium sized sweet potatoes
  • Sauce
    • 5 tablespoons low sodium soy
    • 3 tablespoons coconut sugar
    • 1 tablespoon sriracha
    • 1 tablespoon arrowroot + water
    • 1 tablespoon ginger
    • 1 tablespoon sesame oil
    • 2 tablespoons water
  • Sesame seed garnish – 3 tablespoons

Steps

Step 1

Set oven to 400F.  Poke a few holes in the sweet potato using a fork or knife.  Place them on a baking tray and bake for 45 minutes, or until the potato is cooked through and can be sliced open.

Step 2

Add the ingredients for the sauce to a bowl or cup and stir.  Set aside.

Step 3

Set a large wok on medium-high heat.  Once hot, spray with avocado oil and add chicken.  Let the chicken rest in the wok untouched for about 2 -3 minutes or until sear marks appear.  Toss the chicken in the skillet then add the bel pepper and cook for another 2 minutes.

Step 4

Toss in the broccoli and toss everything together.  Reduce the heat of the pan to low, then make a hole in the middle of the skillet.  Pour the sauce in the hole and stir immediately to prevent the sauce from getting slimy.  You may also need to remove from the wok from the heat completely during this step if it is too hot.

Step 5

Slice open the sweet potato and flake the flesh with a fork.  Evenly divide the stir-fry among the sweet potatoes and garnish with sesame seeds.

Nutrition per serving

Calories460cal
Protein37g
Fats15g
Carbs44g
See Full Recipe
Recipe 4

Snack - Fruit & Yogurt Snack

Prep 10min
Cook 10min
Total 20min
340cal

Ingredients

Fruit-Yogurt-Snack

Ingredients for 3 servings

  • 2 apples (diced)
  • 3 cups (1cup each) Greek yogurt
  • 1 cup fruit of choice like banana or berries
  • 3 tablespoons nut butter
  • Cinnamon to taste

Steps

Step 1

Prep the apples first.  Pro-tip to stop browning: immediately after dicing/chopping add the apple to a bowl of water with fresh squeezed lemon.  Make sure all the pieces are submerged in the water.  Set aside.

Step 2

Mix together the banana (or fruit of choice) and yogurt and evenly divided among the containers.

Step 3

Top with diced apples (drained).  Drizzle nut butter on top followed by cinnamon.

Snack

Protein25g
Fats13g
Carbs33g
5.0
(Based on 1 reviews)

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Details

Prep 30min
Cook 15min
Total 45min
Total Calories: 1770cal
Total Carbs: 205g
Total Fats: 66g
Total Protein: 96g
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!