CSMs Lunch

CALORIE SPECIFIC MEALS
lunch
lunch = Vegetarian Recipe
= Vegan Recipe
SANDWICHES & WRAPS

Tuna & Cucumber Sandwich Turkey, Hummus & Veggie Wrap
200-300 calories 200-300 calories

800+ calories 800+ calories
Chicken, Lettuce & Tomato Sandwich Tofu Veggie Wrap
200-300 calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

= Vegan Recipe
QUESADILLAS
Chicken & Veggie Quesadilla Buffalo Chicken Quesadilla

Tofu Quesadilla
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories

= Vegan Recipe
ONE PAN/POT MEALS

One Pan Steak Fajitas One Pan Salmon with Rainbow Veggies

Chicken Biryani Sheet Pan Spicy Jerk Shrimp with Pineapple


= Vegan Recipe
ONE PAN/POT MEALS

Sticky Sheet Pan Tofu Stir Fry Mushroom & Edamame Stir Fry

One Pan Paprika Tofu & Veggies with Quinoa
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories

= Vegan Recipe
PROTEIN BOWLS
BBQ Chicken, Rice & Broccoli Spicy Sweet Potato, Turkey & Kale Bowl

Tofu, Spinach & Quinoa Bowls
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories

= Vegan Recipe
PROTEIN BOWLS
Cucumber Soba Noodles with Tempeh Seitan & Broccoli Bowl

Grilled Tempeh & Pear Salad
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories

200-300
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (3 oz) In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
Nonfat (0%) Plain Greek Yogurt until well combined.
Mayonnaise Meanwhile toast the bread slice and when finished, cut in half to make 2
Whole Grain Bread (halved, slices of bread.
toasted)
Add the tuna to one half of the toast, top with cucumber, and place the other
Cucumber (1/4 cucumber; half piece of bread over top. Serve and enjoy!
sliced)
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich -
218 22g 200-300” on the app.
8g Sodium 361mg
15g Potassium 372mg Aim for a slice of whole grain bread to be between 70 and 100 calories.
Fiber 4g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large) Lay tortilla flat and spread the hummus in the center of the tortilla. Layer the
Hummus romaine leaves, turkey, cucumber and bell pepper. Roll the tortilla tightly
Romaine (large, whole) while folding the ends in.
Turkey Breast, Cooked (1.75 oz) Serve immediately and enjoy!
Cucumber (1/4 cucumber;
sliced)
Red Bell Pepper (1/4 bell
pepper; sliced) Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap - 200-300” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
281 21g
9g Sodium 378mg
31g Potassium 606mg
Fiber 7g
25 MINUTES
Tofu (4.5 oz; extra firm, Marinate the tofu slices in tamari or soy sauce for 15 minutes.
pressed, sliced)
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
Tamari (substitute soy sauce minutes per side, until crispy and browned on each side. Remove and set
instead) aside.
Whole Wheat Tortilla
Place the tortilla flat and layer the spinach, cucumber, carrot, cabbage, and
Baby Spinach (1 cup)
marinated tofu on top. Tightly roll up the wrap and enjoy!
Cucumber (1/4 cucmber;
julienned)
Carrot (1/8 cup; sliced)
Purple Cabbage (1/2 cup;
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap - 200-300”
chopped)
on the app.
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
296 20g tofu rest like this for 15 to 30 minutes.
12g Sodium 1302mg
32g Potassium 683mg
Fiber 8g
lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large) Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
Low Fat Cheddar Cheese (2 and top with the cheddar cheese, leaving a small border around the edges.
tbsp; grated) Cover with a lid and let it cook for one to two minutes until the cheese is
Chicken Breast, Cooked (1.5 oz; melted.
shredded) Add the shredded chicken breast to one side of the tortilla and top with red
Red Onion (1 tbsp; thinly sliced) onion, salsa, green onion, cilantro, and jalapeño pepper.
Salsa (1 tbsp.) Fold the tortilla in half and gently press down. Cook for two to three minutes
Green Onion (chopped) per side or until browned and crispy. Let the quesadilla cool slightly and
Cilantro (chopped) then cut into wedges. Enjoy!
Jalapeno Pepper (thinly sliced,
optional)
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadilla
- 200-300” on the app.
251 20g
7g Sodium 547mg
27g Potassium 376mg
Fiber 5g
25 MINUTES
Chicken Breast, Cooked (1.5 oz; Heat a skillet over medium heat and spray with cooking spray. Add the
shredded) celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
Carrots (1/4 cup; diced) onion powder, and buffalo sauce.
Celery (diced) To assemble the quesadilla, sprinkle half of the cheese on one side of the
Garlic Powder tortilla. Top with chicken mixture and the other half of the cheese and fold.
Onion Powder Heat a skillet and spray with non-stick spray. Add quesadilla onto the pan
Hot Sauce (like Frank's) and flip once the wrap gets crispy and the cheese starts to melt.
Serve on a plate and drizzle extra buffalo sauce on top. Enjoy!
Low Fat Cheddar Cheese (3
tbsp; shredded)
Cilantro
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla -

200-300” on the app.
273 23g Aim for a whole wheat tortilla between 150 and 180 calories.
8g Sodium 1190mg
28g Potassium 457mg
Fiber 5g
25 MINUTES
Tofu (3.5 oz) Press as much water out of your tofu as possible using a tofu press or by
Mushrooms (2/3 cup) wrapping it in a towel and placing something heavy on top for at least 15
Limes minutes. Then chop into cubes.
Cherry Tomatoes (1/3 cup) Slice mushrooms and set aside.
Chili Powder Spray a medium sized pan with non-stick spray and set over medium heat.
Smoked Paprika Add tofu cubes and cook for about 10-15 minutes until most edges are
Garlic Powder browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
Cumin about 10 minutes in and lime juice for the last 2 minutes. Remove from the
Turmeric pan.
Low Fat Cheddar Cheese (2 Add the mushrooms, cherry tomatoes and spices (except turmeric) to
tbsp; shredded) another pan and cook over medium heat until soft.
Whole Wheat Tortilla Then in the same pan used for tofu, add a spray of non-stick oil to help the
Sea Salt & Black Pepper (to taste) tortilla brown and place the tortilla down on the pan. Sprinkle half the cheese
Cilantro on one side of the tortilla. Add the tofu and mixed veggies on top and
sprinkle the final layer of cheese. Close the wrap into a quesadilla, press
down, and flip after a few minutes when that side is brown. Once cheese is
melted and both sides are brown, serve onto a plate.
287 20g Top with cilantro and enjoy!
12g Sodium 430mg

30g Potassium 564mg
Fiber 7g
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla - 200-300”
on the app.
lunch
One Pan/
Pot Meals
20 MINUTES
Chili Powder Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
Cumin parchment paper.
Sea Salt In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/4 medium
In a large mixing bowl, add your sliced peppers, onion, and steak. Spray
bell pepper; sliced)
non-stick spray over top and then sprinkle with the seasoning. Toss until
Orange Bell Pepper (1/4 well coated. Transfer to your baking sheet and bake for 10 to 15 minutes or
medium bell pepper; sliced) until the steak is cooked to your liking and the peppers are soft.
Sweet Onion (1/4 medium
Scoop the steak and peppers into lettuce wraps and enjoy!
onion; sliced)
Flank Steak (3 oz; sliced)
Iceberg Lettuce (small, leaves
pulled apart)
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas - 200-
300” on the app.
200 21g
8g Sodium 430mg
12g Potassium 637mg
Fiber 4g
40 MINUTES
Cherry Tomatoes (1/3 cup) Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Salmon Fillet (3.5 oz) Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
Yellow Bell Pepper (1/4 bell of the orange.
pepper; sliced)
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
Broccoli (1 cup; chopped into
the sheet pan. Spray the vegetables with non-stick cooking spray. Brush the
small florets)
salmon with the soy sauce, orange juice and zest. Sprinkle everything with
Red Onion (1 1/2 tbsp; sliced into salt and pepper to taste.
chunks)
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Soy Sauce
Navel Orange (zested and juiced) Divide onto your plate and enjoy!
Sea Salt & Black Pepper (to taste)
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies - 200-300” on the app.
219 24g
7g Sodium 126mg
17g Potassium 1068mg
…
Fiber 4g
35 MINUTES
Tofu (5 oz; extra-firm, pressed, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
cut into 1-cm thick triangles or cubes) paper.
Tamari (divided) Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
Broccoli (1 cup; cut into florets) in the tamari. Transfer the tofu to one side of the baking sheet.
Carrot (1/4 cup; large, peeled
To the same mixing bowl add the broccoli, carrot, and bell pepper. Add the
and sliced)
remaining tamari and mix until the vegetables are lightly coated in the
Red Bell Pepper (1/2 medium tamari. Transfer the vegetables to the other side of the baking sheet.
bell pepper; chopped)
Bake the tofu and veggies for 20 minutes.
Maple Syrup
Garlic (small clove, minced) Meanwhile, in the mixing bowl, combine the maple syrup, garlic, and ginger.
Ground Ginger Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve and enjoy!
224 20g
8g Sodium 1072mg
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
24g Potassium 815mg
- 200-300” on the app.
Fiber 7g
20 MINUTES
Sesame Oil Prepare cauliflower rice according to package instructions.

Cremini Mushrooms (sliced) Heat the sesame oil in a large pan or skillet over medium-high heat.
Yellow Onion (1/4 onion, sliced)
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
Kale Leaves (finely chopped; 1/2
until the mushrooms and onions have started to brown.
cup)
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
Frozen Edamame (thawed; 3/4
in the edamame and cook for 2 to 3 minutes or until the edamame has
cup)
warmed through.
Vegetable Broth
Tamari (substitute soy sauce) Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Ginger (fresh, finely grated)
Garlic (clove, minced) Add the ginger and garlic sauce to the pan. Stir to combine and cook,
Cauliflower Rice (1 cup) stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
To serve, place the cauliflower rice onto a plate and top with the mushroom
and edamame stir fry. Enjoy!
249 22g
10g Sodium 1086mg
…
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fiber 10g
Fry - 200-300” on the app.
Use spinach or Swiss chard instead.
35 MINUTES
Brown Rice (3 tbsp; dry) Soak the rice in water and set aside.
Chicken Breast (3 oz; skinless, In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
boneless, cut into cubes) salt, half the mint, and half the cilantro.
Plain Greek Yogurt (1.5 tbsp; 2%
In a large pot or dutch oven over medium-high heat, add a splash of the
milk fat)
broth. Cook the marinated chicken, about six to eight minutes, adding more
Biryani Masala
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
Sea Salt
broth, mint, and cilantro.
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
Cilantro (chopped, divided)
until the rice is cooked. Enjoy!
Low Sodium Vegetable Broth
Tomato (1/4 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 200-300” on

the app.
277 26g
5g Sodium 619mg Generally, rice triples when it is cooked, so 35 (3 tbsp) grams dry brown rice
32g Potassium 515mg would be 105 grams (about 1/2 cup) cooked.
Fiber 3g
30 MINUTES
Paprika Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme In a large mixing bowl, add paprika, thyme, salt, pepper and the oil. Whisk
Extra Virgin Olive Oil until combined. Add the sliced tofu into the bowl and toss well to coat.
Tofu (firm, patted dry and Transfer to the baking sheet.
cubed; 5.4 oz)
Add red onion, bell pepper and green beans to the same bowl. Transfer to a
Red Onion (sliced; 1/4 cup) baking sheet and bake the tofu and veggies for 20 minutes.
Yellow Bell Pepper (roughly
While the tofu cooks, prepare the quinoa according to the package
chopped; 1/4 bell pepper)
directions.
Green Beans (trimmed and
halved; 1/2 cup) Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; 1/8 cup)
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 200-300” on the app.
283 20g
12g Sodium 16mg Generally, quinoa triples when it is cooked, so 25 grams (1/8 cup) dry quinoa
28g Potassium 616mg would be 75 grams (about 1/3 cup) cooked quinoa.
Fiber 7g
40 MINUTES
Brown Rice (2 tbsp; dry) Cook rice according to package instructions or in a rice cooker.
Shrimp (3 oz; deveined, peeled, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
tails removed) paper.
Pineapple (1/3 cup; cut into
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
cubes)
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
Red Bell Pepper (thinly sliced)
everything into an even layer. Bake for six to eight minutes or until the
Red Onion (1/4 cup; thinly shrimp is cooked through.
sliced)
Remove the shrimp from the baking sheet and continue to cook for six to
Extra Virgin Olive Oil
eight minutes more until the peppers are tender.
Jerk Seasoning (substitute
Cajun seasoning instead) Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Lime (juiced)
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
295 20g
with Pineapple - 200-300” on the app.
8g Sodium 307mg
36g Potassium 538mg Generally, rice triples when it is cooked, so 25 grams (2 tbsp) dry brown rice
Fiber 4g would be 75 grams (about 1/3 cup) cooked rice.
lunch
Protein
Bowls
20 MINUTES
Broccoli (chopped into florets; Set broccoli florets in a steamer over boiling water and cover. Steam for
1 cup) about five minutes, or until fork tender.
Extra Virgin Olive Oil (divided) Meanwhile, heat half the oil in a large pan over medium heat. Add the
Cauliflower Rice (1 cup) cauliflower rice and cook for three to five minutes or until the cauliflower is
Seitan (sliced; 3 oz) cooked to the desired doneness. Set aside.
Cornstarch Toss the seitan and cornstarch in a bowl.
Ginger (fresh, minced or grated)
Heat the remaining oil in the same pan over medium heat. Cook the seitan,
Green Onion (sliced, divided)
ginger, and the white ends of the green onions until fragrant, about one to
Tamari (substitute soy sauce) two minutes. Stir in the tamari and water until absorbed.
Water
Place the seitan, steamed broccoli, and cauliflower rice onto a plate. Garnish
with the remaining green onions. Enjoy!
245 21g
9g Sodium 892mg Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 200-
23g Potassium 522mg 300” on the app.
Fiber 6g
20 MINUTES
Tempeh (sliced; 3.2 oz) In a large bowl, add the tempeh along with the tamari, maple syrup, and
Tamari (substitute soy sauce) apple cider vinegar. Coat well and let sit for five to ten minutes.
Maple Syrup Grill the tempeh over medium-high heat for about eight minutes, flipping
Apple Cider Vinegar halfway, or until grill marks appear. Brush on any leftover marinade as
Baby Spinach (1 cup) needed, or save as a dressing.
Pear (sliced; 1/2 pear) Place the spinach, pear and grilled tempeh into a bowl and enjoy!
250 20g Log this meal on MyFitnessPal by searching “BWS Grilled Tempeh & Pear Salad -
10g Sodium 536mg 200-300” on the app.
26g Potassium 675mg
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
Fiber 4g
tempeh.
20 MINUTES
Tamari (substitute soy sauce) In a large bowl, whisk together the tamari, lime juice, and ginger. Add the
Lime Juice tofu and toss until well coated. Let it marinate in the fridge while you start on
Ginger (grated) the quinoa.
Tofu (5 oz; extra firm, patted Combine quinoa and water together in a saucepan. Place over high heat
dry, cubed) and bring to a boil. Once boiling, reduce heat to a simmer and cover with a
Quinoa (3 tbsp; dry) lid. Let simmer for 13 to 15 minutes or until water is absorbed.
Water Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
Baby Spinach (1 cup) your desired amount of leftover marinade over top and enjoy!
Carrot (1/4 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 200-300” on the app.
253 20g
Generally, quinoa triples when it is cooked, so 30 grams (3 tbsp) of dry quinoa
9g Sodium 434mg
would be 90 grams (about 1/2 cup) cooked quinoa.
26g Potassium 651mg
Fiber 5g
45 MINUTES
Brown Rice (2 tbsp; dry) Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
Chicken Breast (3 oz; boneless, paper.
skinless) Cook rice according to package instructions or in a rice cooker.
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
Sea Salt
25 minutes, or until cooked through. Set aside and cover with foil while
Broccoli (3/4 cup; chopped into preparing the other ingredients.
florets)
While the rice is cooking, place broccoli in a steaming basket or boiling
G Hughes Bbq Sauce
water.Steam for 5 minutes or until tender. Set aside.
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
263 22g
8g Sodium 357mg
26g Potassium 567mg
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
Fiber 3g - 200-300” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when it is cooked, so 25 grams (2 tbsp) dry brown rice
would be 75 grams (about 1/3 cup) cooked rice.
25 MINUTES
Sweet Potato (2/3 cup; Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
medium) paper.
Chili Powder Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
Cayenne Pepper (optional) and place in the chili powder and cayenne pepper. Toss until the diced
White Onion (1/4 onion; diced) sweet potato is coated. Spray baking sheet with non-stick spray. Spread
Extra Lean Ground Turkey (3 across the baking sheet and bake in the oven for 20 minutes.
oz; 93% lean, 7% raw) Meanwhile, heat a large skillet over medium heat and spray with non-stick
Sea Salt spray. Add the onion, ground turkey, sea salt and black pepper. Use a
Black Pepper (optional) spatula to stir and break up the turkey as it cooks.
Kale Leaves (2 cups; finely Once the turkey is cooked through, drain off any excess liquid and return to
diced) heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
266 20g
8g Sodium 502mg
30g Potassium 791mg Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Fiber 7g Kale Bowl - 200-300” on the app.
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
25 MINUTES
Buckwheat Soba Noodles (dry, Cook the soba noodles according to the directions on the package. Drain
uncooked; about 1 oz) and rinse with cold water until completely cooled.
Coconut Aminos (substitute Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
tamari or soy sauce) bowl.
Lime Juice
In a separate bowl, combine the tempeh and half the dressing until well
Ginger (fresh, grated or minced)
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
Tempeh (cut into strips; 2.9 oz) add the tempeh. Cook for about eight to 10 minutes, flipping halfway
Cucumber (1/4 cucumber, through. Remove and set aside.
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
290 20g
9g Sodium 220mg Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
28g Potassium 460mg Tempeh - 200-300” on the app.
Fiber 1g
300-400
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (3.5 oz) In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
Mayonnaise Meanwhile toast the bread slices.
Whole Grain Bread (toasted)
Cucumber (1/4 cucumber; half piece of bread over top. Serve and enjoy!
sliced)
311 28g 300-400” on the app.
9g Sodium 498mg
Fiber 7g
5 MINUTES
Whole Wheat Tortilla (large) Lay tortilla flat and spread the hummus in the center of the tortilla. Layer the
Hummus romaine leaves, turkey, cucumber and bell pepper. Roll the tortilla tightly
Romaine (large, whole) while folding the ends in.
sliced)
315 29g
10g Sodium 407mg
31g Potassium 681mg
Fiber 7g
25 MINUTES
Tofu (6 oz; extra firm, pressed, Marinate the tofu slices in tamari or soy sauce for 15 minutes.
sliced)
instead) aside.
marinated tofu on top. Tightly roll up the wrap and enjoy!
julienned)
Carrot (2 tbsp; sliced)
chopped)
on the app.
14g Sodium 1310mg
33g Potassium 793mg
Fiber 8g
5 MINUTES
Whole Grain Bread (toasted) Spread one slice of the toast with mayonnaise and the other slice with dijon
Mayonnaise mustard. Layer on the chicken breast, tomato slices and lettuce and close
Dijon Mustard the sandwich.
Chicken Breast, Cooked (3 oz) Enjoy!
Tomato (1/4 cup; sliced)
Iceberg Lettuce (torn into
pieces)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich - 300-400” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
359 31g
11g Sodium 459mg
30g Potassium 694mg
Fiber 7g
lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large) Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
Low Fat Cheddar Cheese (1/4 top of the basket and steam until cooked through, about 10-15 minutes.
cup; grated) Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
Chicken Breast, Cooked (1.5 oz; and top with the cheddar cheese, leaving a small border around the edges.
shredded) Cover with a lid and let it cook for one to two minutes until the cheese is
Red Onion (1 tbsp; thinly sliced) melted.
Salsa (2 tbsp) Add the shredded chicken breast to one side of the tortilla and top with red
Green Onion (chopped) onion, salsa, green onion, cilantro, and jalapeño pepper.
Cilantro (chopped)
Fold the tortilla in half and gently press down. Cook for two to three minutes
Jalapeno Pepper (thinly sliced, per side or until browned and crispy. Let the quesadilla cool slightly and
optional) then cut into wedges. Serve with sweet potatoes on the side. Enjoy!
Sweet Potato (1/2 cup; diced)
365 26g with Steamed Sweet Potatoes - 300-400” on the app.
9g Sodium 804mg
48g Potassium 751mg Aim for a whole wheat tortilla between 150 and 180 calories.
Fiber 8g
25 MINUTES
Chicken Breast, Cooked (1.5 oz; Heat a skillet over medium heat and spray with cooking spray. Add the
shredded) celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
Celery (diced) To assemble each of the quesadillas, sprinkle half of the cheese on one side
Garlic Powder of the tortilla. Top with chicken mixture and the other half of the cheese and
Onion Powder fold.
Hot Sauce (like Frank's) Heat a skillet and spray with non-stick spray. Add one quesadilla onto the
Whole Wheat Tortilla pan and flip once the wrap gets crispy and the cheese starts to melt.
Low Fat Cheddar Cheese (1/4 Serve on a plate and drizzle extra buffalo sauce on top. Enjoy with fruit on
cup; shredded) the side!
Cilantro
Apple (1 medium apple;
substitute 150 grams grapes or 185 grams
berries)
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla
with Fruit - 300-400” on the app.
378 25g
9g Sodium 1236mg
54g Potassium 658mg
Fiber 10g
25 MINUTES
Tofu (3.5 oz) Press as much water out of your tofu as possible using a tofu press or by
Mushrooms (2/3 cup) wrapping it in a towel and placing something heavy on top for at least 15
Limes minutes. Then chop into cubes.
Cherry Tomatoes (1/3 cup) Slice mushrooms and set aside.
Chili Powder Spray a medium sized pan with non-stick spray and set over medium heat.
Smoked Paprika Add tofu cubes and cook for about 10-15 minutes until most edges are
Garlic Powder browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
Cumin about 10 minutes in and lime juice for the last 2 minutes. Remove from the
Turmeric pan.
Low Fat Cheddar Cheese (1/4 In the same pan used for tofu, spray non-stick spray on the pan to help the
cup; shredded) tortilla brown and place the tortilla down on the pan. Sprinkle half of the
Whole Wheat Tortilla cheese on one side of the tortilla. Add the tofu and mixed veggies on top
Sea Salt & Black Pepper (to taste) and sprinkle the final layer of cheese. Close the wrap into a quesadilla, press
down, and flip after a few minutes when that side is brown. Once cheese is
Cilantro
melted and both sides are brown, serve onto a plate.
Apple (1 small apple; substitute
125 grams grapes or 150 grams berries) Top with cilantro, serve with apple on the side and enjoy!
396 25g Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla with Fruit -
13g Sodium 606mg
51g Potassium 731mg
Fiber 10g
lunch
One Pan/
Pot Meals
40 MINUTES
pepper; sliced)
Broccoli (1 1/2 cups; chopped
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
into small florets)
the soy sauce, orange juice and zest. Sprinkle everything with salt and
Red Onion (1/4 cup; sliced into pepper to taste.
chunks)
Soy Sauce Divide onto your plate and enjoy!
Navel Orange (zested and juiced)
311 27g
12g Sodium 170mg
Fiber 7g
20 MINUTES
In a large mixing bowl, add your sliced peppers, onion, and steak. Sprinkle
with the seasoning over top. Toss until well coated. Transfer to your baking
Orange Bell Pepper (1/4 sheet and bake for 10 to 15 minutes or until the steak is cooked to your
medium bell pepper, sliced) liking and the peppers are soft.
Scoop the steak and peppers into the tortilla and enjoy!
onion; sliced)
Iceberg Lettuce (small, leaves
pulled apart)
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortilla
Corn Tortillas - 300-400” on the app.
325 29g
11g Sodium 437mg
26g Potassium 753mg
Fiber 5g
40 MINUTES
Brown Rice (2 tbsp; dry) Cook rice according to package instructions or in a rice cooker.
Shrimp (4 oz; deveined, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
peeled, tails removed) paper.
cubes)
pepper; thinly sliced)
shrimp is cooked through.
Red Onion (1/4 cup; thinly
sliced)
Jerk Seasoning (substitute Return the shrimp to the baking sheet and drizzle with the lime juice and stir
Cajun seasoning instead) to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Lime (juiced)
335 27g
8g Sodium 349mg Generally, rice triples when it is cooked, so 25 grams (2 tbsp) of dry brown rice
38g Potassium 653mg would be 75 grams (about 1/3 cup) cooked rice.
Fiber 4g
30 MINUTES
Extra Virgin Olive Oil (divided) until combined. Add the sliced tofu into the bowl and toss well to coat.
cubed; 6.4 oz)
directions.
halved; 1/2 cup) Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; a little over
1/8 cup)
Water
345 25g Generally, quinoa triples when it is cooked, so 35 grams (1/8 cup) dry quinoa
14g Sodium 18mg would be 105 grams (about 1/3 cup) cooked quinoa.
35g Potassium 712mg
Fiber 8g
35 MINUTES
Brown Rice (1/4 cup; dry) Soak the rice in water and set aside.
Extra Virgin Olive Oil In a bowl, combine the chicken breast, yogurt, biryani masala, oil, lemon
Chicken Breast (3.5 oz; juice, salt, half the mint, and half the cilantro.
skinless, boneless, cut into cubes)
Plain Greek Yogurt (1 1/2 tbsp;
2% milk fat)
Biryani Masala
Lemon Juice
Sea Salt
Mint Leaves (chopped,
divided)
the app.
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) of dry brown rice
372 29g would be 135 grams (3/4 cup) cooked rice.
10g Sodium 763mg
41g Potassium 585mg
Fiber 4g
20 MINUTES
Brown Rice (1/8 cup; dry) Cook rice according to package instructions or in a rice cooker. Set aside
Water once finished.
Sesame Oil Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Yellow Onion (1/4 onion, sliced) until the mushrooms and onions have started to brown.
cup)
Frozen Edamame (thawed; 1
warmed through.
cup)
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
Vegetable Broth
garlic.
Tamari (substitute soy sauce)
Ginger (fresh, finely grated) Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
381 26g
13g Sodium 1072mg
Fiber 11g
Generally, rice triples when it is cooked, so 30 grams (1/8 cup) dry brown rice
35 MINUTES
Brown Rice (3 1/2 tbsp; dry) Cook rice according to package instructions or in a rice cooker.
Water Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Tofu (5.5 oz; extra-firm, paper.
pressed, cut into 1-cm thick triangles or
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
cubes)
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
Tamari (divided; substitute soy
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
sauce)
Broccoli (1 cup; cut into florets) tamari. Spray with non-stick spray Transfer the vegetables to the other side
Carrot (1/4 cup; large, peeled of the baking sheet.
and sliced)
bell pepper; chopped) Meanwhile, in the mixing bowl, combine the maple syrup, garlic, and ginger.
Maple Syrup Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Garlic (small clove, minced) Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Ground Ginger Serve and enjoy!
388 25g
with Rice - 300-400” on the app.
10g Sodium 1579mg
55g Potassium 890mg Generally, rice triples when it is cooked, so 40 grams (3 1/2 tbsp) of dry brown rice
lunch
Protein
Bowls
25 MINUTES
Sweet Potato (2/3 cup; Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
medium) paper.
Cayenne Pepper (optional) and place in the chili powder and cayenne pepper. Toss until the diced
White Onion (1/4 onion; diced) sweet potato is coated. Spray baking sheet with non-stick spray. Spread
Extra Lean Ground Turkey across the baking sheet and bake in the oven for 20 minutes.
(3.75 oz; 93% lean, 7% raw) Meanwhile, heat a large skillet over medium heat and spray with non-stick
Enjoy!
302 24g
10g Sodium 521mg
Fiber 7g Kale Bowl - 300-400” on the app.
turkey.
20 MINUTES
Lime Juice tofu and toss until well coated. Let it marinate in the fridge while you work on
Tofu (6.25 oz; extra firm, Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
patted dry, cubed) heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
Quinoa (1/4 cup; dry) remove the pot from the heat and fluff the quinoa with a fork.
Baby Spinach (1 cup) your desired amount of leftover marinade over top and enjoy!
shredded)
- 300-400” on the app.
323 26g
Generally, quinoa triples when it is cooked, so 40 grams (1/4 cup) of dry brown
12g Sodium 730mg
rice would be 120 grams (about 3/4 cup) cooked rice.
33g Potassium 768mg
Fiber 6g
45 MINUTES
Chicken Breast (3.5 oz; paper.
boneless, skinless) Cook rice according to package instructions or in a rice cooker.
Sea Salt
florets)
G Hughes Bbq Sauce
water. Steam for 5 minutes or until tender. Set aside.
347 28g
11g Sodium 370mg
34g Potassium 690mg
ketchup!
Generally, rice triples when it is cooked, so 35 grams (3 tbsp) of dry brown rice
25 MINUTES
uncooked; 1.3 oz) and rinse with cold water until completely cooled.
Lime Juice
julienned)
374 25g
Fiber 1g
20 MINUTES
1 cup) about five minutes, or until fork tender.
Brown Rice (uncooked; 1/8 cup) Meanwhile, cook rice according to package instructions or in a rice cooker.
Water
Toss the seitan and cornstarch in a bowl.
Seitan (sliced; 3.5 oz)
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
Cornstarch
white ends of the green onions until fragrant, about one to two minutes. Stir
Extra Virgin Olive Oil (divided)
in the tamari and water until absorbed.
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 300-
400” on the app.
383 25g
13g Sodium 959mg Generally, rice triples when it is cooked, so 30 grams (1/8 cup) dry brown rice
Fiber 5g
20 MINUTES
Quinoa (uncooked; 1/8 cup) Prepare the quinoa according to the package directions. Set aside to cool.
Water In a large bowl, add the tempeh along with the tamari, maple syrup, and
Tempeh (sliced; 3.5 oz) apple cider vinegar. Coat well and let sit for five to ten minutes.
Grill the tempeh over medium-high heat for about eight minutes, flipping
Maple Syrup halfway, or until grill marks appear. Brush on any leftover marinade as
Apple Cider Vinegar needed, or save as a dressing.
Place the spinach, pear, and grilled tempeh into a bowl and serve with
Pear (sliced; 1/2 pear) quinoa on the side. Enjoy!
398 27g Log this meal on MyFitnessPal by searching “BWS Grilled Tempeh & Pear Salad
13g Sodium 541mg with Quinoa - 300-400” on the app.
49g Potassium 913mg
Fiber 6g Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
Generally, quinoa triples when it is cooked, so 35 grams (1/8 cup) dry quinoa
400-500
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Cucumber (1/4 cucumber; piece of bread over top. Serve and enjoy!
sliced)
401 37g 400-500” on the app.
15g Sodium 646mg
Fiber 7g
5 MINUTES
Whole Grain Bread (toasted) Spread one slice of the toast with mayonnaise and the other slice with dijon
Chicken Breast, Cooked (3.5 Enjoy!
oz)
pieces) Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
429 36g
17g Sodium 511mg
30g Potassium 754mg
Fiber 7g
5 MINUTES
Whole Wheat Tortilla (large) Lay tortilla flat and spread the hummus in the center of the tortilla. Add the
Hummus romaine leaves, turkey, cucumber and bell pepper to the tortilla. Roll the
Romaine (large, whole) tortilla tightly while folding the ends in.
Turkey Breast, Cooked (3 oz) Serve with apple as a side and enjoy!
sliced)
substitute 150 grams grapes or 185 grams Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
berries) Wrap with Fruit - 400-500” on the app.
pepper; sliced) Aim for a whole wheat tortilla between 150 and 180 calories.
468 35g
13g Sodium 489mg
58g Potassium 970mg
Fiber 12g
25 MINUTES
Tofu (7 oz; extra firm, pressed, Marinate the tofu slices in tamari for 15 minutes.
sliced)
instead) aside.
marinated tofu on top. Tightly roll up the wrap, serve with grapes on the
Cucumber (julienned) side, and enjoy!
Grapes (2 cups)
chopped)
on the app.
486 30g the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
17g Sodium 1315mg
Fiber 10g
lunch
quesadillas
25 MINUTES
Chicken Breast, Cooked (3.5 Heat a skillet over medium heat and spray with cooking spray. Add the
oz; shredded) celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
Celery (diced) To assemble the quesadilla, sprinkle half of the cheese on one side of the
Garlic Powder tortilla. Top with chicken mixture and the other half of the cheese and fold.
Onion Powder Heat a skillet and spray with non-stick spray. Add quesadilla onto the pan
Hot Sauce (like Frank's) and flip once the wrap gets crispy and the cheese starts to melt.
Serve on a plate and drizzle extra buffalo sauce on top. Enjoy!
Low Fat Cheddar Cheese (1/2
cup; shredded)
Cilantro
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas -

12g Sodium 1545mg
32g Potassium 799mg
Fiber 6g
15 MINUTES
Chicken Breast, Cooked (2 oz; and top with the cheddar cheese, leaving a small border around the edges.
Corn (3 tbsp) melted.
Red Onion (1 tbsp, thinly sliced) Add the shredded chicken breast to half the tortilla and top with corn, red
Salsa (1 tbsp) onion, salsa, green onion, cilantro, and jalapeno pepper.
Green Onion (chopped)
Cilantro (chopped) per side or until browned and crispy. Let the quesadilla cool slightly and
Jalapeno Pepper (thinly sliced, then cut into wedges. Serve with sweet potatoes on the side topped with
optional) butter. Enjoy!
Butter
with Steamed Sweet Potatoes - 400-500” on the app.
493 35g
16g Sodium 755mg
56g Potassium 939mg
Fiber 9g
25 MINUTES
Tofu (4 oz) Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
Mushrooms (2/3 cup) top of the basket and steam until cooked through, about 10-15 minutes.
Limes Press as much water out of your tofu as possible using a tofu press or by
Cherry Tomatoes (1/3 cup) wrapping it in a towel and placing something heavy on top for at least 15
Chili Powder minutes. Then chop into cubes.
Smoked Paprika Slice mushrooms and set aside.
Garlic Powder
Spray a medium sized pan with non-stick spray and set over medium heat.
Cumin Add tofu cubes and cook for about 10-15 minutes until most edges are
Turmeric browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
Low Fat Cheddar Cheese (1/3 about 10 minutes in and lime juice for the last 2 minutes. Remove from the
cup; shredded) pan.
Whole Wheat Tortilla Add the mushrooms, cherry tomatoes and spices (except turmeric) to
Sea Salt & Black Pepper (to taste) another pan and cook over medium heat until soft.
Cilantro
In the same pan used for tofu, add a spray of non-stick oil to help the tortilla
Sweet Potato (1 cup; diced) brown and place the tortilla down on the pan. Sprinkle half the cheese on
one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
the final layer of cheese. Close the wrap into a quesadilla, press down, and
flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate with steamed sweet potatoes on
493 30g
the side.
14g Sodium 747mg
… Top with cilantro and enjoy!
Fiber 12g
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla with Steamed
Sweet Potato - 400-500” on the app.
lunch
One Pan/
Pot Meals
40 MINUTES
pepper; sliced)
Broccoli (1 3/4 cups; chopped
into small florets)
chunks)
409 34g
16g Sodium 216mg
Fiber 9g
20 MINUTES
Scoop the steak and peppers into tortillas and enjoy!
onion; sliced)
Flank Steak (4.5 oz; sliced)
Corn Tortilla
413 31g
12g Sodium 431mg
42g Potassium 692mg
Fiber 6g
35 MINUTES
Chicken Breast (3.75 oz; In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
boneless, skinless, cut into cubes) salt, half the mint, and half the cilantro.
Plain Greek Yogurt (2 tbsp; 2%
milk fat)
Biryani Masala
Lemon Juice
Sea Salt

the app.
414 29g
Fiber 4g
30 MINUTES
Extra Virgin Olive Oil (divided) until combined. Add the sliced tofu into the bowl and toss well to coat.
cubed; 7.1 oz)
directions.
halved; 1 cup) Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Water
426 30g
48g Potassium 990mg would be 135 grams (about 3/4 cup) cooked quinoa.
Fiber 11g
40 MINUTES
Brown Rice (3 1/2 tbsp; dry) Cook rice according to package instructions or in a rice cooker.
Shrimp (4.5 oz; deveined, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
cubes)
pepper; thinly sliced)
sliced)
Lime (juiced)
439 31g
11g Sodium 403mg Generally, rice triples when it is cooked, so 40 grams (3 1/2 tbsps) of dry brown
54g Potassium 768mg rice would be 120 grams (about 2/3 cup) cooked rice.
Fiber 5g
20 MINUTES
cup)
warmed through.
1/4 cups)
Vegetable Broth
garlic.
458 31g
16g Sodium 1075mg
Fiber 14g
35 MINUTES
Brown Rice (1/4 cup; dry) Cook rice according to package instructions or in a rice cooker.
cubes)
sauce)
remaining tamari and sesame oil and mix until the vegetables are lightly
Sesame Oil coated in the tamari. Transfer the vegetables to the other side of the baking
Broccoli (1 1/3 cups; cut into sheet.
florets)
and sliced) Meanwhile, in the mixing bowl, combine the maple syrup, garlic, and ginger.
Red Bell Pepper (1 medium bell Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
pepper; chopped) Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Maple Syrup Serve and enjoy!
Garlic (small clove, minced)
Ground Ginger
492 30g
14g Sodium 1604mg would be 135 grams (3/4 cup) cooked rice.
Fiber 11g
lunch
Protein
Bowls
45 MINUTES
Chicken Breast (5 oz; paper.
Sea Salt
florets)
G Hughes Bbq Sauce
420 37g
14g Sodium 388mg
35g Potassium 824mg
ketchup!
Generally, rice triples when it is cooked, so 35 grams (3 tbsp) dry brown rice
20 MINUTES
Water In a large bowl, add the tempeh along with the sesame oil, tamari, maple
Tempeh (sliced; 3.5 oz) syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Sesame Oil
Tamari (substitute soy sauce) halfway, or until grill marks appear. Brush on any leftover marinade as
Maple Syrup needed, or save as a dressing.
Apple Cider Vinegar
Baby Spinach (1 cup) quinoa on the side. Enjoy!
Pear (sliced; 1/2 pear)
Log this meal on MyFitnessPal by searching "BWS Grilled Tempeh & Pear Salad
455 29g with Quinoa - 400-500" on the app.
16g Sodium 542mg
55g Potassium 970mg Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
Fiber 7g
25 MINUTES
Coconut Aminos (substitute tamari Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
or soy sauce) bowl.
Lime Juice
Tempeh (cut into strips; 4 oz) add the tempeh. Cook for about eight to 10 minutes, flipping halfway
julienned)
458 30g
Fiber 1g
25 MINUTES
Sweet Potato (1 cup; medium) Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
Extra Virgin Olive Oil paper.
Cayenne Pepper (optional) and place in the olive oil, chili powder and cayenne pepper. Toss until the
White Onion (1/2 onion; diced) diced sweet potato is coated. Spread across the baking sheet and bake in
Extra Lean Ground Turkey (4.5 the oven for 20 minutes.
oz; 93% lean, 7% raw) Meanwhile, heat a large skillet over medium heat and spray with non-stick
Enjoy!
463 31g
17g Sodium 585mg
Kale Bowl - 400-500” on the app.
Fiber 10g
turkey.
20 MINUTES
Tofu (7 oz; extra firm, patted Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
dry, cubed) heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
Quinoa (7 tbsp; dry) remove the pot from the heat and fluff the quinoa with a fork.
Baby Spinach (1 1/2 cups) your desired amount of leftover marinade over top and enjoy!
shredded)
- 400-500” on the app.
480 33g
Generally, quinoa triples when it is cooked, so 75 grams (7 tbsp) dry quinoa
15g Sodium 749mg
would be 225 grams (1 1/3 cup) cooked quinoa.
Fiber 10g
20 MINUTES
1 1/2 cups) about five minutes, or until fork tender.
Water
Seitan (sliced; 4 oz)
Cornstarch
Water
500”on the app.
482 31g
Fiber 7g
500-600
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (4.75 In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
oz) until well combined.
Nonfat (0%) Plain Greek Yogurt Meanwhile toast the bread slices.
Mayonnaise
half piece of bread over top. Serve with pear on the side and enjoy!
sliced)
Pear (1 medium pear;
substitute 1 small banana or 185 grams
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich
apple)
500 38g
15g Sodium 641mg
54g Potassium 793mg
Fiber 12g
5 MINUTES
Whole Grain Bread (toasted) Spread one slice of the toast with mayonnaise and the other slice with Dijon
Chicken Breast, Cooked (3.5 Enjoy with banana on the side!
oz)
Banana (1 small banana; Sandwich with Fruit - 500-600” on the app.
substitute 175 grams apple instead)
535 38g
17g Sodium 521mg
Fiber 11g
5 MINUTES
Whole Wheat Tortilla (large) Lay tortillas flat and spread the hummus in the center of each tortilla. Layer
Hummus the romaine leaves, turkey, cucumber and bell pepper. Roll the tortillas
Romaine (large, whole) tightly while folding the ends in.
sliced)
547 42g
18g Sodium 752mg
Fiber 13g
25 MINUTES
Tofu (7.5 oz; extra firm, Marinate the tofu slices in tamari for 15 minutes.
pressed, sliced)
instead) aside.
Place the tortillas flat. Split the spinach, cucumber, carrot, cabbage, and
Baby Spinach (2 cups)
marinated tofu amongst the two tortillas. Tightly roll up the wrap and enjoy!
julienned)
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wraps - 500-
chopped)
600” on the app.
22g Sodium 2120mg
…
Fiber 15g
lunch
quesadillas
25 MINUTES
Chicken Breast, Cooked (3.5 Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
oz; shredded) top of the basket and steam until cooked through, about 10-15 minutes.
Carrots (2/3 cup; diced) Heat a skillet over medium heat and spray with cooking spray. Add the
Celery (diced) celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
Garlic Powder onion powder, and buffalo sauce.
Onion Powder To assemble each of the quesadillas, sprinkle half of the cheese on one side
Hot Sauce (like Frank's) of the tortilla. Top with chicken mixture and the other half of the cheese and
Whole Wheat Tortilla fold.
Low Fat Cheddar Cheese (1/2 Heat a skillet and spray with non-stick spray. Add one quesadilla onto the
cup; shredded) pan and flip once the wrap gets crispy and the cheese starts to melt.
Cilantro
Serve on a plate and drizzle extra buffalo sauce on top. Serve with steamed
sweet potato on the side. Enjoy!
539 51g Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla
12g Sodium 1614mg with Steamed Sweet Potato - 500-600” on the app.
…
Fiber 10g Aim for a whole wheat tortilla between 150 and 180 calories.
25 MINUTES
Tofu (4.5 oz) Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
Mushrooms (3/4 cup) top of the basket and steam until cooked through, about 10-15 minutes.
Garlic Powder
cup; shredded) pan.
Cilantro another pan and cook over medium heat until soft.
Sweet Potato (1 cup; diced)
brown and place the tortilla down on the pan. Sprinkle half the cheese on
554 35g flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate with steamed sweet potatoes on
16g Sodium 850mg
the side.
Fiber 14g Top with cilantro and enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla with Steamed
Sweet Potato - 500-600” on the app.
15 MINUTES
Red Onion (2 tbsp; thinly sliced) melted.
Salsa (2 1/2 tbsp) Add the shredded chicken breast to one side of the tortilla and top with red
Green Onion (chopped) onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Cilantro (chopped)
Jalapeno Pepper (thinly sliced, per side or until browned and crispy. Let the quesadilla cool slightly and
optional) then cut into wedges. Serve with sweet potatoes on the side topped with
Corn (3 tbsp) butter. Enjoy!
Butter
with Steamed Sweet Potatoes - 500-600” on the app.
576 43g
17g Sodium 1013mg
Fiber 11g
lunch
One Pan/
Pot Meals
40 MINUTES
Salmon Fillet (5 oz) Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
Yellow Bell Pepper (1 bell of the orange.
pepper; sliced)
Broccoli (2 cups; chopped into
small florets)
chunks)
503 40g
18g Sodium 280mg
…
Fiber 12g
20 MINUTES
medium bell pepper, sliced) until the steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into tortillas, add salsa, and enjoy!
onion, sliced)
Salsa (1 tbsp)
Corn Tortilla
522 36g
14g Sodium 897mg
60g Potassium 835mg
Fiber 8g
40 MINUTES
cubes)
Red Bell Pepper (1 bell pepper;
thinly sliced)
sliced)
Lime (juiced)
530 37g
13g Sodium 596mg Generally, rice triples when it is cooked, so 46 grams (1/4 cup) dry rice would be
67g Potassium 1010mg 138 grams (3/4 cup) cooked rice.
Fiber 7g
30 MINUTES
Dried Thyme In a large mixing bowl, add paprika, thyme, salt, pepper and half of the oil.
Extra Virgin Olive Oil (divided) Whisk until combined. Add the sliced tofu into the bowl and toss well to
Tofu (firm, patted dry and coat. Transfer to the baking sheet.
cubed; 8 oz)
Add red onion, bell pepper and green beans to the same bowl and toss with
Red Onion (sliced; 1/2 cup) remaining oil. Transfer to a baking sheet and bake the tofu and veggies for
Yellow Bell Pepper (roughly 20 minutes.
directions.
halved; 2 cups)
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Water
550 36g Veggies with Quinoa - 500-600” on the app.
21g Sodium 34mg
65g Potassium 1348mg Generally, quinoa triples when it is cooked, so 55 grams (1/3 cup) dry quinoa
Fiber 15g would be 165 grams (about 1 cup) cooked quinoa.
20 MINUTES
Kale Leaves (finely chopped;
2/3 cup)
warmed through.
1/2 cups)
Vegetable Broth
garlic.
556 37g
19g Sodium 1102mg
Fiber 17g
35 MINUTES
cubes)
sauce)
Broccoli (1 1/2 cups; cut into tamari. Transfer the vegetables to the other side of the baking sheet and
florets) spray with non-stick cooking spray.
Carrot (large, peeled and sliced)
Red Bell Pepper (1 medium bell
pepper, chopped) Meanwhile, in the mixing bowl, combine the maple syrup, garlic, ginger, and
red pepper flakes.
Maple Syrup
Garlic (small clove, minced) Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Ground Ginger Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve and enjoy!
557 34g
14g Sodium 1614mg
Fiber 12g Generally, rice triples when it is cooked, so 55 grams (about 1/4 cup) dry brown
rice would be 165 grams (about 3/4 cup) cooked rice.
35 MINUTES
Chicken Breast (6 oz; In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
milk fat)
Biryani Masala
Lemon Juice
Sea Salt

the app.
564 35g
77g Potassium 345mg would be 225 grams (about 1 cup) cooked rice.
Fiber 7g
lunch
Protein
Bowls
20 MINUTES
Water
Cornstarch
Water
600” on the app.
529 35g
14g Sodium 1602mg
… Generally, rice triples when it is cooked, so 50 grams (1/4 cup) dry brown rice
Fiber 8g
25 MINUTES
Sweet Potato (1 cup; medium) Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
Extra Virgin Olive Oil paper.
Cayenne Pepper (optional) and place in the olive oil, chili powder and cayenne pepper. Toss until the
White Onion (1 medium onion; diced sweet potato is coated. Spread across the baking sheet and bake in
diced) the oven for 20 minutes.
Extra Lean Ground Turkey (5 Meanwhile, heat a large skillet over medium heat and spray with non-stick
oz; 93% lean, 7% raw) spray. Add the onion, ground turkey, sea salt and black pepper. Use a
Sea Salt spatula to stir and break up the turkey as it cooks.
Black Pepper (optional) Once the turkey is cooked through, drain off any excess liquid and return to
Kale Leaves (4 cups; finely heat. Add the kale. Stir and sauté just until wilted and remove from the heat
diced) immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
540 36g
19g Sodium 629mg Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
61g Potassium 1338mg Kale Bowl - 500-600” on the app.
Fiber 12g
turkey.
25 MINUTES
uncooked; 2 oz) and rinse with cold water until completely cooled.
Coconut Aminos (substitute tamari Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
or soy sauce) bowl.
Lime Juice
julienned)
544 35g
Fiber 2g
20 MINUTES
Sesame Oil
Apple Cider Vinegar
Baby Spinach (1 1/2 cups) quinoa on the side. Enjoy!
19g Sodium 725mg
would be 180 grams (about 1 cup) cooked quinoa
Fiber 8g
tempeh.
20 MINUTES
Tofu (7 oz; extra firm, patted Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
dry, cubed) heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
Quinoa (1/2 cup; dry) remove the pot from the heat and fluff the quinoa with a fork.
Baby Spinach (1 1/2 cups) your desired amount of leftover marinade over top and enjoy!
shredded)
- 500-600” on the app.
573 37g
17g Sodium 756mg
would be 300 grams (1 1/2 cups) cooked quinoa.
Fiber 11g
45 MINUTES
Brown Rice (1/3 cup; dry) Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
Sea Salt
Broccoli (1 1/4 cups; chopped preparing the other ingredients.
into florets)
G Hughes Bbq Sauce
584 45g
16g Sodium 410mg
…
ketchup!
would be 210 grams (about 1 cup) cooked rice.
600-700
Calories
lunch
Sandwiches
& Wraps
5 MINUTES
Whole Grain Bread (toasted) In a small bowl, mix the greek yogurt and mayonnaise together until
Mayonnaise combined.
Dijon Mustard Spread one slice of the toast with mayonnaise and greek yogurt mixture and
Chicken Breast, Cooked (3.5 the other slice with Dijon mustard. Layer on the chicken breast, tomato slices
oz) and lettuce and close the sandwich. Repeat to make a second sandwich.
Tomato (1/4 cup; sliced) Enjoy!
pieces)
Banana (1 large banana;
substitute 250 grams apple instead)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Plain Greek Yogurt
Sandwich with Fruit - 600-700” on the app.
601 42g
18g Sodium 532mg
Fiber 11g
10 MINUTES
Cucumber (1/3 cucumber; half piece of bread over top. Serve with pear on the side and enjoy!
sliced)
Pear (1 1/2 medium pears;
substitute 1 medium banana or 200
grams apple)
602 40g
21g Sodium 717mg
67g Potassium 932mg
Fiber 14g
25 MINUTES
sliced)
instead) aside.
marinated tofu amongst the two tortillas. Tightly roll up the wrap, serve with
Cucumber (1/2 cucumber; grapes on the side, and enjoy!
julienned)
chopped)
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap with Fruit -
Grapes (1 1/4 cups; substitute 1
small banana or 140 grams apple)
656 40g
23g Sodium 2613mg
Fiber 16g
5 MINUTES
Turkey Breast, Cooked (4 oz) Serve with fruit on the side and enjoy!
sliced)
small banana or 140 grams apple) Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Red Bell Pepper (1/3 bell Wrap with Fruit - 600-700” on the app.
pepper; sliced)
679 49g
21g Sodium 839mg
Fiber 14g
lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large) Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
Low Fat Cheddar Cheese (1/3 and top with the cheddar cheese, leaving a small border around the edges.
cup; grated) Cover with a lid and let it cook for one to two minutes until the cheese is
Chicken Breast, Cooked (3.5 melted.
oz; shredded) Add the shredded chicken breast to one side of the tortilla and top with red
Red Onion (1/4 cup; thinly onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
sliced)
Salsa (2 1/2 tbsp) per side or until browned and crispy. Let the quesadilla cool slightly and
Green Onion (chopped) then cut into wedges.
Cilantro (chopped)
Repeat each step for the other tortilla. Enjoy!
Jalapeno Pepper (thinly sliced,
optional)
Corn (1/2 cup)
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadillas
- 600-700” on the app.
18g Sodium 1320mg
Fiber 12g
25 MINUTES
Mushrooms (1 1/4 cups) top of the basket and steam until cooked through, about 10-15 minutes.
Garlic Powder
cup; shredded) pan.
Cilantro another pan and cook over medium heat until soft.
brown and place the tortilla down on the pan. Sprinkle half the cheese on
669 44g flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate. Repeat with the other tortillas to
23g Sodium 1242mg
make one other quesadilla.
Fiber 16g Top with cilantro, serve with steamed sweet potatoes on the side, and
enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadillas with
Steamed Sweet Potato - 600-700” on the app.
25 MINUTES
Chicken Breast, Cooked (4 oz; Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
shredded) top of the basket and steam until cooked through, about 10-15 minutes.
Carrots (2/3 cup; diced) Heat a skillet over medium heat and spray with cooking spray. Add the
Celery (diced) chicken, celery, and carrots. Cook for 6-8 minutes until chicken is cooked
Garlic Powder through. Stir in garlic powder, onion powder, and buffalo sauce.
Low Fat Cheddar Cheese (1/2 Heat a skillet and spray with non-stick spray. Add quesadilla onto the pan
cup; shredded) and flip once the wrap gets crispy and the cheese starts to melt. Repeat with
Cilantro the second tortilla.
Serve on a plate and drizzle extra buffalo sauce on top. Place steamed
sweet potatoes next to the quesadillas. Enjoy!
696 61g
19g Sodium 2280mg
… Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas
72g Potassium 1299mg with Steamed Sweet Potatoes - 600-700” on the app.
Fiber 13g
lunch
One Pan/
Pot Meals
20 MINUTES
onion, sliced)
Flank Steak (5.5 oz; sliced)
Salsa (1 tbsp)
Corn Tortilla
616 40g
16g Sodium 905mg
74g Potassium 885mg
Fiber 9g
30 MINUTES
cubed; 8.8 oz)
directions.
halved; 2 cups)
Enjoy!
Water
25g Sodium 37mg
… Generally, quinoa triples when it is cooked, so 65 grams (1/3 cup) dry quinoa
Fiber 17g would be 195 grams (about 1 cup) cooked quinoa.
20 MINUTES
Kale Leaves (finely chopped; 1
cup)
warmed through.
2/3 cups)
Vegetable Broth
garlic.
Tamari
634 42g
22g Sodium 1632mg
Fiber 18g
40 MINUTES
cubes)
thinly sliced)
sliced)
Lime (juiced)
639 44g
Fiber 8g
35 MINUTES
milk fat)
Biryani Masala
Lemon Juice
Sea Salt

the app.
643 40g
88g Potassium 405mg would be 255 grams (1 1/2 cup) cooked rice.
Fiber 8g
35 MINUTES
Tofu (7 oz; extra-firm, pressed, paper.
cut into 1-cm thick triangles or cubes)
Tamari (divided)
Sesame Oil mixing bowl add the broccoli, carrot, and bell pepper. Add half the
Broccoli (1 1/2 cups; cut into remaining tamari and sesame oil and mix until the vegetables are lightly
florets) coated in the tamari. Transfer the vegetables to the other side of the baking
Carrot (1/2 cup; large, peeled sheet.
and sliced)
Bake the tofu and veggies for 20 minutes. In the mixing bowl, combine the
Red Bell Pepper (1 medium bell maple syrup, garlic, ginger, and red pepper flakes.
pepper; chopped)
Meanwhile, steam the edamame until no longer frozen.
Maple Syrup
Ground Ginger
Serve with edamame and enjoy!
Frozen Edamame (1/2 cup)
643 41g with Rice - 600-700” on the app.
21g Sodium 1617mg
81g Potassium 1694mg Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
40 MINUTES
Cherry Tomatoes (1 cup) Cook rice according to package instructions or in a rice cooker.
Salmon Fillet (5 oz) Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Yellow Bell Pepper (sliced)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
small florets)
Red Onion (1/3 cup; sliced into
chunks)
pepper to taste.
Soy Sauce
Brown Rice (1/4 cup; dry) Divide onto your plate, serve with cooked rice, and enjoy!
Water
Rainbow Veggies & Rice - 600-700” on the app.
677 44g
19g Sodium 241mg
… would be 135 grams (about 3/4 cup) cooked rice.
Fiber 14g
lunch
Protein
Bowls
45 MINUTES
Sea Salt
into florets)
G Hughes Bbq Sauce
618 46g
18g Sodium 424mg
ketchup!
25 MINUTES
Sweet Potato (1 1/4 cups; Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
medium) paper.
Extra Virgin Olive Oil Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
Chili Powder and place in the olive oil, chili powder and cayenne pepper. Toss until the
Cayenne Pepper (optional) diced sweet potato is coated. Spread across the baking sheet and bake in
White Onion (1 medium onion; the oven for 20 minutes.
diced) Meanwhile, heat a large skillet over medium heat and spray with non-stick
Extra Lean Ground Turkey spray. Add the onion, ground turkey, sea salt and black pepper. Use a
(6.25 oz; 93% lean, 7% raw) spatula to stir and break up the turkey as it cooks.
Sea Salt
Once the turkey is cooked through, drain off any excess liquid and return to
Black Pepper (optional) heat. Add the kale. Stir and sauté just until wilted and remove from the heat
Kale Leaves (4 cups; finely immediately. Add turkey to the bowl and top with the roasted sweet potato.
diced) Enjoy!
629 42g Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
21g Sodium 679mg Kale Bowl - 600-700” on the app.
Fiber 14g
turkey.
20 MINUTES
Tempeh (sliced; 5 oz) syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Sesame Oil
Apple Cider Vinegar
Baby Spinach (1 1/2 cups) quinoa on the side. Enjoy!
24g Sodium 727mg
would be 180 grams (about 1 cup) cooked quinoa.
Fiber 9g
tempeh.
25 MINUTES
Lime Juice
Tempeh (cut into strips) add the tempeh. Cook for about eight to 10 minutes, flipping halfway
julienned)
641 40g
Fiber 2g
20 MINUTES
Tamari (substitute soy sauce) In a large bowl, whisk together the tamari, lime juice, sesame oil, and ginger.
Lime Juice Add the tofu and toss until well coated. Let it marinate in the fridge while you
Sesame Oil work on the quinoa.
Ginger (grated) Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
Tofu (9 oz; extra firm, patted heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
dry, cubed) remove the pot from the heat and fluff the quinoa with a fork.
Quinoa (1/2 cup; dry) Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
Water your desired amount of leftover marinade over top and enjoy!
shredded)
- 600-700” on the app.
658 44g
would be 300 grams (1 1/2 cup) cooked quinoa.
22g Sodium 788mg
…
Fiber 13g
20 MINUTES
Brown Rice (uncooked; a little Meanwhile, cook rice according to package instructions or in a rice cooker.
over 1/3 cup)
Water
Seitan (sliced; 5 oz) Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
Cornstarch
Ginger (fresh, minced or grated) Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
Water
700” on the app.
670 40g Generally, rice triples when it is cooked, so 70 grams (1/3 cup) dry brown rice
20g Sodium 2173mg would be 210 grams (a little over 1 cup) cooked rice.
87g Potassium 736mg
Fiber 9g
700-800
Calories
lunch
Sandwiches
& Wraps
5 MINUTES
Non-Fat Plain Greek Yogurt (2 the sandwich. Repeat to make a second sandwich, using the Greek yogurt
tbsp; 0% fat) instead of the mayonnaise.
Dijon Mustard Enjoy!
Chicken Breast, Cooked (5 oz)
734 57g
26g Sodium 950mg
Fiber 13g
25 MINUTES
Tofu (10 oz; extra firm, Marinate the tofu slices in tamari or soy sauce for 15 minutes.
pressed, sliced)
instead) aside.
Baby Spinach (2 1/2 cups)
julienned)
chopped)
medium banana or 210 grams apple)
750 45g
26g Sodium 2650mg
…
Fiber 18g
10 MINUTES
Canned In Water Tuna (5.75 In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
oz) until well combined.
Nonfat (0%) Plain Greek Yogurt Meanwhile toast the bread slices.
Mayonnaise
Split the tuna amongst the toast slices, top with cucumber, and place the
other respective pieces of toast over top. Serve with pear on the side and
Cucumber (1/3 cucumber; enjoy!
sliced)
Pear (1 1/2 medium pear;
substitute 1 large banana or 225 grams
apple)
771 48g
24g Sodium 942mg
Fiber 20g
5 MINUTES
sliced)
substitute 150 grams grapes or 185 grams Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
berries) Wrap with Fruit - 700-800” on the app.
pepper; sliced) Aim for a whole wheat tortilla between 150 and 180 calories.
775 57g
24g Sodium 928mg
Fiber 20g
lunch
quesadillas
25 MINUTES
Mushrooms (2 cups) top of the basket and steam until cooked through, about 10-15 minutes.
Cherry Tomatoes (1 1/4 cups) wrapping it in a towel and placing something heavy on top for at least 15
Garlic Powder
cup; shredded) pan.
Cilantro
Sweet Potato (1/2 cup; diced) brown and place the tortilla down on the pan. Sprinkle half the cheese on
both sides are brown, serve onto a plate. Repeat with the other tortilla to
745 53g
make one more quesadilla. Once finished, serve steamed sweet potatoes on
26g Sodium 1336mg
the side.
Top with cilantro and enjoy!
Fiber 17g
Steamed Sweet Potatoes - 700-800” on the app.
25 MINUTES
Carrots (1 cup; diced) Heat a skillet over medium heat and spray with cooking spray. Add the
Celery (diced) celery and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
Garlic Powder onion powder, and buffalo sauce.
cup; shredded) pan and flip once the wrap gets crispy and the cheese starts to melt. Repeat
Cilantro with the other tortilla to make one more quesadilla.
sweet potatoes next to quesadillas. Enjoy!
772 66g
20g Sodium 2461mg Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas
85g Potassium 1572mg with Steamed Sweet Potatoes - 700-800” on the app.
Fiber 15g
15 MINUTES
Red Onion (1/4 cup; thinly melted.
sliced)
Add the shredded chicken breast to one side of the tortilla and top with red
Salsa (1/4 cup) onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Cilantro (chopped)
per side or until browned and crispy. Let the quesadilla cool slightly and
Jalapeno Pepper (thinly sliced, optional) then cut into wedges.
Corn (1/2 cup)
Repeat each step for the other tortilla. Serve with steamed sweet potatoes
on the side. Enjoy!
777 60g Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadillas
20g Sodium 1696mg with Steamed Sweet Potatoes - 700-800” on the app.
lunch
One Pan/
Pot Meals
35 MINUTES
Plain Greek Yogurt (1/4 cup; 2%
milk fat)
Biryani Masala
Lemon Juice
Sea Salt

the app.
711 45g
16g Sodium 1674mg Generally, rice triples when cooked, so 90 grams (1/2 cup) of dry brown rice
95g Potassium 463mg would be 270 grams (about 1 1/2 cups) cooked rice.
Fiber 9g
35 MINUTES
sauce)
Sesame Oil remaining tamari and sesame oil and mix until the vegetables are lightly
Broccoli (1 1/2 cups; cut into coated in the tamari. Transfer the vegetables to the other side of the baking
florets) sheet.
and sliced)
maple syrup, garlic, ginger, and red pepper flakes.
Red Bell Pepper (1 medium bell
pepper; chopped)
Maple Syrup Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Garlic (small clove, minced) Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Ground Ginger
716 45g
23g Sodium 1620mg
… Generally, rice triples when cooked, so 60 grams (1/3 cup) of dry brown rice
Fiber 18g
20 MINUTES
cup)
warmed through.
3/4 cups)
Vegetable Broth
garlic.
Tamari
716 45g
26g Sodium 2137mg
Fiber 20g
40 MINUTES
Salmon Fillet (6 oz) Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Yellow Bell Pepper (1 bell
pepper; sliced)
of the orange.
small florets) Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
chunks)
pepper to taste.
Soy Sauce Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Navel Orange (zested and juiced) Divide onto your plate, serve with cooked rice, and enjoy!
Brown Rice (1/4 cup; dry)
Water
Rainbow Veggies & Rice- 700-800” on the app.
725 48g
Generally, rice triples when cooked, so 45 grams (1/4 cup) of dry brown rice
23g Sodium 250mg
would be 135 grams (3/4 cup) cooked rice.
…
Fiber 14g
20 MINUTES
medium bell pepper, sliced) until the steak is cooked to your liking and the peppers are soft.
onion, sliced)
Salsa (2 tbsp)
Corn Tortilla
746 49g
20g Sodium 700mg
…
Fiber 10g
30 MINUTES
cubed; 8.8 oz)
Red Onion (sliced; 1/2 cup) the remaining oil. Transfer to a baking sheet and bake the tofu and veggies
Yellow Bell Pepper (roughly for 20 minutes.
chopped; 1 bell pepper)
directions.
halved; 2 1/2 cups)
Remove the tofu from the oven and divide onto a plate with a side of quinoa.
Enjoy!
Water
27g Sodium 46mg
Fiber 22g would be 270 grams (about 1 1/2 cups) cooked quinoa.
40 MINUTES
cubes)
thinly sliced)
sliced)
Jerk Seasoning (substitute Cajun Return the shrimp to the baking sheet and drizzle with the lime juice and stir
seasoning instead) to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Lime (juiced)
758 48g
24g Sodium 572mg Generally, rice triples when cooked, so 70 grams (1/3 cup) dry brown rice would
89g Potassium 1259mg be 210 grams (1 cup) cooked rice.
Fiber 8g
lunch
Protein
Bowls
25 MINUTES
Lime Juice
julienned)
700 44g
Fiber 2g
45 MINUTES
Sea Salt
Broccoli (2 cups; chopped into preparing the other ingredients.
florets)
G Hughes Bbq Sauce
704 56g
22g Sodium 455mg
ketchup!
Generally, rice triples when cooked, so 70 grams (1/3 cup) dry brown rice would
be 210 grams (1 cup) cooked rice.
20 MINUTES
Tamari (substitute soy sauce) In a large bowl, whisk together the tamari, lime juice, sesame oil, and ginger.
Lime Juice Add the tofu and toss until well coated. Let it marinate in the fridge while you
Sesame Oil work on the quinoa.
Tofu (9.75 oz; extra firm, heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
patted dry, cubed) remove the pot from the heat and fluff the quinoa with a fork.
shredded)
- 700-800” on the app.
Generally, quinoa triples when cooked, so 110 grams (2/3 cup) dry quinoa would
713 47g
be 330 grams (2 cups) cooked quinoa.
24g Sodium 963mg
…
Fiber 14g
25 MINUTES
medium) paper.
White Onion (diced) the oven for 20 minutes.
Extra Lean Ground Turkey (7 Meanwhile, heat a large skillet over medium heat and spray with non-stick
oz; 93% lean, 7% raw) spray. Add the onion, ground turkey, sea salt and black pepper. Use a
Sea Salt spatula to stir and break up the turkey as it cooks.
Black Pepper (optional) Once the turkey is cooked through, drain off any excess liquid and return to
Kale Leaves (6 cups; finely heat. Add the kale. Stir and sauté just until wilted and remove from the heat
diced) immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
716 48g
24g Sodium 746mg Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
83g Potassium 2162mg Kale Bowl - 700-800” on the app.
Fiber 18g
turkey.
20 MINUTES
Brown Rice (uncooked; a little Meanwhile, cook rice according to package instructions or in a rice cooker.
under 1/2 cup)
Water
Seitan (sliced; 5.7 oz) Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
Cornstarch
Ginger (fresh, minced or grated) Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
Water
800” on the app.
742 45g Generally, rice triples when it is cooked, so 80 grams (1/2 cup) dry brown rice
21g Sodium 2259mg
… would be 240 grams (about 1 1/2 cups) cooked rice.
99g Potassium 763mg
Fiber 9g
20 MINUTES
Quinoa (uncooked; a little over Prepare the quinoa according to the package directions. Set aside to cool.
1/3 cup)
In a large bowl, add the tempeh along with the sesame oil, tamari, maple
Water syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Tempeh (sliced; 5.4 oz)
Sesame Oil
halfway, or until grill marks appear. Brush on any leftover marinade as
Tamari (substitute soy sauce) needed, or save as a dressing.
Maple Syrup
Apple Cider Vinegar
quinoa on the side. Enjoy!
Pear (sliced; 1 pear)
with Quinoa - 700-800" on the app.
760 45g
28g Sodium 1077mg Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
94g Potassium 1621mg tempeh.
Fiber 12g
would be 210 grams (a little over 1 cup) cooked quinoa.
800+
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (6.5 oz) In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
Assemble both sandwiches by placing the tuna mix and cucumber onto two
Cucumber (1/2 cucumber; pieces of toast. Add the remaining bread slices to each of the bottoms. Cut
sliced) in half, serve with pear on the side, and enjoy!
Pear (1 1/2 medium pear;
substitute 1 large banana or 225 grams
apple)
with Fruit - 800+” on the app.
803 54g Makes two sandwiches.

24g Sodium 998mg
Fiber 21g
25 MINUTES
sliced)
instead) aside.
Baby Spinach (2 1/2 cups)
julienned)
chopped)
Grapes (2 1/2 cups; 1 large
800+” on the app.
banana or 250 grams apple)
820 50g
28g Sodium 3156mg
Fiber 19g
5 MINUTES
sliced)
sliced) Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Apple (1 medium apple; Wrap with Fruit - 800+” on the app.
substitute 150 grams grapes or 185 grams
berries) Aim for a whole wheat tortilla between 150 and 180 calories.
856 67g
25g Sodium 970mg
Fiber 22g
5 MINUTES
Dijon Mustard the sandwich. Repeat to make a second sandwich. Serve with banana on
the side.
Chicken Breast, Cooked (5.5
oz) Enjoy!
pieces)
Banana (1 medium banana; Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
substitute 250 grams apple instead) Sandwich with Fruit - 800+” on the app.
861 61g
27g Sodium 1040mg
Fiber 17g
lunch
quesadillas
15 MINUTES
cup; shredded) Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
Chicken Breast, Cooked (3.5 and top with the cheddar cheese, leaving a small border around the edges.
oz; shredded) Cover with a lid and let it cook for one to two minutes until the cheese is
Red Onion (1/4 cup; thinly melted.
sliced)
Add the shredded chicken breast to one side of the tortilla and top with red
Salsa (3 tbsp) onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Cilantro (chopped)
per side or until browned and crispy. Let the quesadilla cool slightly and
Jalapeno Pepper (thinly sliced, optional) then cut into wedges.
Corn (1/2 cup)
Repeat each step for the other tortilla. Once finished, serve with steamed
sweet potatoes on the side topped with butter. Enjoy!
Butter
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadillas
865 61g with Steamed Sweet Potatoes - 800+” on the app.
25g Sodium 1607mg
104g Potassium 1601mg Aim for a whole wheat tortilla between 150 and 180 calories.
Fiber 17g
25 MINUTES
Carrots (1 cup; diced) Heat a skillet over medium heat and spray with cooking spray. Add the
Celery (diced) chicken, celery, and carrots. Cook for 6-8 minutes until chicken is cooked
Garlic Powder through. Stir in garlic powder, onion powder, and buffalo sauce.
cup; shredded) pan and flip once the wrap gets crispy and the cheese starts to melt. Repeat
Cilantro with the other tortilla to make one more quesadilla.
Sweet Potato (1 cup; diced)
Butter sweet potatoes next to quesadillas and place butter over top to melt. Enjoy!
905 67g Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas
28g Sodium 2503mg
… with Steamed Sweet Potatoes - 800+” on the app.
25 MINUTES
Tofu (7 oz) Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
Mushrooms (2 cups) top of the basket and steam until cooked through, about 10-15 minutes.
Cherry Tomatoes (1 1/4 cups) wrapping it in a towel and placing something heavy on top for at least 15
Garlic Powder
cup; shredded) pan.
Cilantro
Sweet Potato (1 1/4 cups; brown and place the tortilla down on the pan. Sprinkle half the cheese on
diced) one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
both sides are brown, serve onto a plate. Repeat with the other tortilla to
make one more quesadilla. Serve steamed sweet potatoes on the side.
933 63g
29g Sodium 1614mg Top with cilantro and enjoy!
…
Fiber 23g

Steamed Sweet Potatoes - 800+” on the app.
lunch
One Pan/
Pot Meals
35 MINUTES
Tamari (divided)
Sesame Oil mixing bowl add the broccoli, carrot, and bell pepper. Add half the
Broccoli (1 1/2 cups; cut into remaining tamari and sesame oil and mix until the vegetables are lightly
florets) coated in the tamari. Transfer the vegetables to the other side of the baking
Carrot (1/2 cup; large, peeled sheet.
and sliced)
Red Bell Pepper (1 medium bell maple syrup, garlic, ginger, and red pepper flakes.
pepper, chopped)
Maple Syrup
Ground Ginger
819 50g with Rice - 800+” on the app.
25g Sodium 1623mg
109g Potassium 2017mg Generally, rice triples when cooked, so 80 grams (about 1/3 cup) of dry brown rice
Fiber 20g would be 240 grams (about 1 cup) of cooked rice.
20 MINUTES
Yellow Onion (2/3 onion, until the mushrooms and onions have started to brown.
sliced)
1/2 cup)
warmed through.
3/4 cup) Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Vegetable Broth
Tamari (substitute soy sauce) Add the ginger and garlic sauce to the pan. Stir to combine and cook,
Ginger (fresh, finely grated) stirring often, for 2 to 3 minutes more. Season the stir fry with additional
827 50g
27g Sodium 2151mg
…
Fry - 800+” on the app.
Fiber 22g
would be 240 grams (about 1 1/2 cups) cooked rice.
35 MINUTES
Plain Greek Yogurt (1/4 cup; 2%
milk fat)
Biryani Masala
Lemon Juice
Sea Salt
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 800+” on the
app.
828 51g
19g Sodium 2517mg Generally, rice triples when cooked, so 105 grams (1/2 cup) of dry brown rice
113g Potassium 610mg would be 315 grams (1 1/2 cups) of cooked rice.
Fiber 12g
40 MINUTES
Salmon Fillet (6.5 oz) Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Yellow Bell Pepper (1 bell
pepper; sliced)
of the orange.
small florets) Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
chunks)
pepper to taste.
Soy Sauce Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Navel Orange (zested and juiced) Divide onto your plate, serve with cooked rice, and enjoy!
Brown Rice (1/3 cup; dry)
Water
Rainbow Veggies & Rice - 800+” on the app.
841 52g
Generally, rice triples when cooked, so 75 grams (1/3 cup) dry brown rice would
25g Sodium 258mg
be 225 grams (1 cup) cooked rice.
…
Fiber 15g
30 MINUTES
cubed; 8.9 oz)
chopped; 1 bell pepper)
directions.
halved; 2 1/2 cups)
Quinoa (uncooked; a little over
Enjoy!
2/3 cup)
Water
Veggies with Quinoa - 800+” on the app.
872 50g
… would be 360 grams (about 2 cups) cooked quinoa.
Fiber 24g
40 MINUTES
cubes)
thinly sliced)
sliced)
Lime (juiced)
with Pineapple - 800+” on the app.
874 54g
25g Sodium 678mg Generally, rice triples when cooked, so 93 grams (about 1/2 cup) of dry brown rice
110g Potassium 1394mg would be 279 grams (about 1 1/2 cups) of cooked rice.
Fiber 9g
20 MINUTES
In a large mixing bowl, add your sliced peppers, onion, and steak. Drizzle oil
bell pepper, sliced)
over top and then sprinkle with the seasoning. Toss until well coated.
Orange Bell Pepper (1/2 Transfer to your baking sheet and bake for 10 to 15 minutes or until the
medium bell pepper, sliced) steak is cooked to your liking and the peppers are soft.
onion; sliced)
Salsa (2 3/4 tbsp)
Corn Tortilla
Corn Tortillas - 800+” on the app.
880 51g
27g Sodium 807mg
Fiber 11g
lunch
Protein
Bowls
20 MINUTES
Sesame Oil the quinoa.
Tofu (12 oz; extra firm, patted heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
dry, cubed) remove the pot from the heat and fluff the quinoa with a fork.
Carrot (1 cup; medium,
shredded)
- 800+” on the app.
Generally, quinoa triples when cooked, so 110 grams (2/3 cup) of dry quinoa
800 55g
would be 330 grams (2 cups) of cooked quinoa.
29g Sodium 1177mg
Fiber 16g
45 MINUTES
Sea Salt
into florets)
G Hughes Bbq Sauce
806 59g
26g Sodium 472mg
Fiber 10g - 800+” on the app.
ketchup!
Generally, rice triples when cooked, so 90 grams (1/2 cup) of dry brown rice
would be 270 grams (1 1/2 cups) of cooked rice.
25 MINUTES
uncooked; 3 oz) and rinse with cold water until completely cooled.
Lime Juice
julienned)
810 50g
86g Potassium 977mg Tempeh - 800+” on the app.
Fiber 2g
25 MINUTES
medium) paper.
White Onion (1 1/2 medium the oven for 20 minutes.
onion; diced) Meanwhile, heat a large skillet over medium heat and spray with non-stick
Extra Lean Ground Turkey (7.5 spray. Add the onion, ground turkey, sea salt and black pepper. Use a
oz; 93% lean, 7% raw) spatula to stir and break up the turkey as it cooks.
Sea Salt
Once the turkey is cooked through, drain off any excess liquid and return to
Black Pepper (optional) heat. Add the kale. Stir and sauté just until wilted and remove from the heat
Kale Leaves (10 cups; finely immediately. Add turkey to the bowl and top with the roasted sweet potato.
diced) Enjoy!
846 56g Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
27g Sodium 864mg Kale Bowl - 800+” on the app.
…
Fiber 24g
turkey.
20 MINUTES
Sesame Oil
Apple Cider Vinegar
Baby Spinach (2 cups) quinoa on the side. Enjoy!
Pear (sliced; 1 pear)
862 50g with Quinoa - 800+" on the app.
31g Sodium 1080mg
…
108g Potassium 1795mg Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
Fiber 13g
would be 270 grams (about 1 1/2 cups) cooked quinoa.
20 MINUTES
Water
Cornstarch
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl -
800+” on the app.
871 50g
28g Sodium 2347mg
… Generally, rice triples when it is cooked, so 90 grams (1/2 cup) dry brown rice
109g Potassium 820mg would be 270 grams (about 1 1/2 cups) cooked rice.
Fiber 10g

CSMs Lunch

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CSMs Lunch

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CALORIE SPECIFIC MEALS

SANDWICHES & WRAPS

200-300 calories 200-300 calories

Chicken, Lettuce & Tomato Sandwich Tofu Veggie Wrap

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

ONE PAN/POT MEALS

200-300 calories 200-300 calories

Chicken Biryani Sheet Pan Spicy Jerk Shrimp with Pineapple

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

ONE PAN/POT MEALS

200-300 calories 200-300 calories

One Pan Paprika Tofu & Veggies with Quinoa

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories

Tofu, Spinach & Quinoa Bowls

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories

Grilled Tempeh & Pear Salad

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla -

287 20g Top with cilantro and enjoy!

12g Sodium 430mg

Sesame Oil Prepare cauliﬂower rice according to package instructions.

Use spinach or Swiss chard instead.

Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 200-300” on

Use spinach or Swiss chard instead.

Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas -

Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 400-500” on

Use spinach or Swiss chard instead.

Use spinach or Swiss chard instead.

Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 500-600” on

Use spinach or Swiss chard instead.

Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 600-700” on

Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 700-800” on

Use spinach or Swiss chard instead.

803 54g Makes two sandwiches.

Log this meal on MyFitnessPal by searching “BWS Tofu Quesadillas with

Use spinach or Swiss chard instead.

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