CSMs Dinner

CALORIE SPECIFIC MEALS
dinner
dinner = Vegetarian Recipe
= Vegan Recipe
STIR FRY & RICE BOWLS

Chicken Stir Fry Shrimp Fried Cauliflower Rice Shrimp & Kale Quinoa Bowl
200-300 calories 200-300 calories 200-300 calories

700-800 calories 700-800 calories
800+ calories 800+ calories
Orange Chicken with Broccoli Spicy Chicken Sweet Potato Meal Prep

700-800 calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

= Vegan Recipe
STIR FRY & RICE BOWLS

Kung Pao Chicken Peanut Tempeh with Purple Cabbage Slaw & Rice

400-500 calories 800+ calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
Tempeh Taco Bowl Crispy Ground Tofu on Rice


= Vegan Recipe
ONE PAN MEALS

One Pan Shrimp Fajitas Beef, Sweet Potato & Rapini Skillet

800+ calories
Pork Tenderloin with Steamed Parsnips & Carrots Healthy Fish n’ Chips

600-700 calories
700-800 calories
800+ calories

= Vegan Recipe
ONE PAN MEALS

One Pan Harissa Chicken, Sweet Potatoes & Broccolini One Pan Tofu, Cauliflower & Broccoli

One Pan Tofu, Brussels Sprouts & Cauliflower Tofu Shakshuka


= Vegan Recipe
PASTAS
Zucchini Noodle Bolognese Pasta with Meat Sauce

600-700 calories
700-800 calories
800+ calories
Spaghetti Squash, Turkey & Broccoli Spaghetti with Chicken, Spinach & Tomatoes

400-500 calories
500-600 calories
600-700 calories

= Vegan Recipe
PASTAS
Lemony Shrimp Pasta Creamy Edamame & Mushroom Pasta

800+ calories 600-700 calories
700-800 calories
800+ calories
Hummus Pasta
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories

= Vegan Recipe
CURRIES
Shrimp Madras Curry Coconut Chicken Curry & Zoodles with Green Beans
300-400 calories
Chicken Curry with Rice
500-600 calories
600-700 calories
700-800 calories
800+ calories

200-300
Calories
dinner
Stir Fry &

Rice Bowls
20 MINUTES
Shirataki Noodles Place shirataki noodles in a colander and rinse the shirataki noodles with
Orange Bell Pepper (sliced; 1/2 cold water. Once rinsed thoroughly, add them to a small saucepan and cover
bell pepper) with water. Bring to a boil for about 5 minutes, then drain and rinse again as
Zucchini (sliced; 1/4 large) you did before.
Chicken Breast (diced; In a large frying pan or wok, spray with non-stick cooking spray. Then turn
boneless, skinless; 4 oz) on the stove to medium-high heat and allow to heat slightly for about 1-2
Soy Sauce minutes. Add the sliced bell pepper, zucchini, and chicken. Cook for about
Hot Sauce (or to taste) 10 minutes, until the chicken is cooked through.
Sesame Seeds Add the soy sauce, hot sauce, and shirataki noodles to the pan. Toss the
ingredients and then transfer the stir fry to a bowl.
Sprinkle with sesame seeds and enjoy!
213 29g
6g Sodium 516mg
12g Potassium 789mg Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 200-300" on
Fiber 2g the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (peeled, deveined; 4 Place the peeled and deveined shrimp on a pan, and season with the chili
oz) powder. Meanwhile, heat a skillet over medium heat with non-stick spray.
Chili Powder Add the shrimp to the pan. Cook the shrimp for about 3 minutes per side
Egg until they turn fully pink. Remove the shrimp and set aside on a separate
plate.
Cauliflower Rice (1 cup)
Red Bell Pepper (diced; about In the same pan, add the egg and scramble. Once the egg is fully cooked,
1/2 bell pepper) remove and set aside.
Soy Sauce In the same pan, add the cauliflower rice and red pepper. Cook without
Green Onion (sliced) moving the ingredients for 3 to 4 minutes, allowing the cauliflower rice to get
crispy. Then stir and cook for 5 more minutes. Add the soy sauce and stir to
incorporate all ingredients together.
Add the shrimp and egg back to the pan and stir to mix everything together.
226 32g Top with the green onion, and place on a separate plate. Enjoy!
5g Sodium 534mg
12g Potassium 557mg
Fiber 3g
Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
- 200-300" on the app.
If using a box grater, cut the cauliflower into large chunks and use the medium-
sized holes to grate into “rice.” If using a food processor, cut into small pieces
and use the grater attachment to grate the cauliflower into “rice.”
20 MINUTES
Chicken Breast (skinless, Dice the chicken into 1 inch cubes. Add in the chicken and saute until
boneless; 3.5 oz) cooked through and browned (about 10 minutes)
Chicken Broth Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
Garlic (cloves, minced) orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Navel Orange (zested and juiced) Simmer for 10 minutes, and then pour it into the skillet over the cooked
Tamari (can use soy sauce as a chicken. Mix well to coat and let simmer while you prepare the rest.
substitute) Lightly steam the broccoli florets, and then season with sea salt and black
Broccoli (chopped into florets; pepper to taste.
2 cups)
Turn the heat off the chicken (the sauce should be cooked down and
Sea Salt & Black Pepper (to taste)
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
Sesame Seeds bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve. Enjoy!
248 31g
6g Sodium 673mg Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
20g Potassium 1080mg
… - 200-300" on the app.
Fiber 7g
25 MINUTES
Jasmine Rice (dry; 1/8 cup) Cook rice according to package instructions or in a rice cooker.
Tamari (substitute soy sauce) Preheat the oven to 400ºF (205ºC) and lightly grease a sheet pan with oil.
Rice Vinegar
In a large bowl, whisk together the tamari, rice vinegar, garlic powder,
Garlic Powder
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
Smoked Paprika tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
Chili Powder until crispy.
Nutritional Yeast
Place the rice onto a plate and top with the tofu mixture. Enjoy!
Tofu (extra firm, pressed,
crumbled; 5 oz)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice -
200-300" on the app.
249 20g
8g Sodium 541mg Generally, rice triples when it is cooked, so 30 grams (about 1/8 cup) dry rice
30g Potassium 331mg would be 90 grams (about 1/3 cup) cooked rice.
Fiber 4g
20 MINUTES
Quinoa (dry; 1/8 cup) Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
Water heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
Tempeh (crumbled; 2.7 oz) remove the pot from the heat
Chili Powder Heat a pan over medium-high heat and spray with non-stick spray. Add the
Cumin crumbled tempeh and cook for about five minutes until browned. Add the
Oregano chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Jalapeno Pepper (small, seeds
removed and finely chopped) Stir in the tomato and half of the lime juice and continue to cook for another
Tomato (diced; 1/2 tomato) three to five minutes until the tomatoes begin to soften. Add a little bit of
Lime (juiced, divided) water if it starts to stick to the pan. Season with additional salt if needed.
Romaine (chopped) To serve, divide the romaine lettuce, quinoa, and tempeh in the bowl and
drizzle with the remaining lime juice. Enjoy!
261 20g
10g Sodium 55mg Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 200-
300” on the app.
27g Potassium 692mg
Fiber 4g
Generally, quinoa triples when it is cooked, so 25 grams (1/8 cup) dry quinoa
would be 75 grams (about 1/3 cup) cooked quinoa.
45 MINUTES
Chicken Breast (boneless, Preheat the oven to 425ºF (218ºC). Toss the cubed chicken pieces with the
skinless, cubed; 3 oz) spices. Stir everything to combine, and store in the fridge for 15 minutes
Cajun Seasoning while you prep the other ingredients.
Extra Virgin Olive Oil Prepare a sheet pan with aluminum foil and spray with non-stick spray.
Sweet Potato (peeled and Arrange the vegetables over top. Drizzle with olive oil and sprinkle a pinch
diced; about 3/4 cup) of salt over top.
Broccoli (chopped into florets, Arrange a separate sheet pan like you did for the vegetables, except place
1 cup) the chicken on top of it.
Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir
sweet potatoes and roast for another 15 minutes or so.
Place all ingredients on a plate. Enjoy!
262 24g
7g Sodium 1246mg
27g Potassium 937mg
Fiber 6g
Log this meal on MyFitnessPal by searching "BWS Spicy Chicken Sweet Potato
Meal Prep - 200-300" on the app.
15 MINUTES
Quinoa (dry; 3 tbsps) Combine quinoa and water together in a saucepan. Place over high heat
Water and bring to a boil. Once boiling, reduce heat to a simmer and cover with a
Extra Virgin Olive Oil lid. Let simmer for 13 to 15 minutes or until water is absorbed. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Maple Syrup
Apple Cider Vinegar Meanwhile, in a small bowl, whisk together the oil, maple syrup, apple cider
Tamari (substitute soy sauce) vinegar, and tamari (or soy sauce).
Kale Leaves (tough stems Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
removed, chopped; 1 cup) bell pepper, snap peas, and cooked shrimp.
Green Bell Pepper (chopped; Drizzle the dressing overtop. Enjoy!
1/4 bell pepper)
Snap Peas (chopped; about 1/2
cup)
Shrimp, Cooked (tails removed;
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl -
2 oz)
Generally, quinoa triples when it is cooked, so 35 grams (3 tbsps) dry quinoa

281 20g
7g Sodium 331mg
35g Potassium 577mg
Fiber 5g
dinner
one pan
meals
45 MINUTES
Tofu (extra firm, drained; 5.2 Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
oz) with a paper towel, pressing gently to remove excess liquid. Place in a
Tamari (substitute soy sauce) shallow baking dish and add the tamari, maple syrup, and cornstarch. Let it
Maple Syrup sit for 10 minutes to marinate, ensuring all of the tofu is covered.
Cornstarch Line a baking sheet with parchment paper and add the brussels sprouts and
Brussels Sprouts (trimmed and cauliflower to the pan. Spray with non-stick spray and season with a pinch of
halved; 1 cup) salt and pepper. Add the marinated tofu to the baking sheet. Bake for 30 to
Cauliflower (chopped into 35 minutes, flipping the tofu halfway through.
florets; 1 cup) Remove from the oven and place onto a plate. Enjoy!
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Brussels
210 20g Sprouts & Cauliflower - 200-300” on the app.
8g Sodium 396mg
21g Potassium 896mg
Fiber 7g
20 MINUTES
Shrimp (deveined, peeled, tails Preheat the oven to 400ºF (204ºC).

removed; 2.8 oz)
Place aluminum foil over top of a baking sheet and spray with non-stick
Red Bell Pepper (thinly sliced; spray. Then place the shrimp, peppers, and onions on top of the baking
about 1/2 bell pepper) sheet. Drizzle the oil over top of the shrimp and then season the shrimp with
Green Bell Pepper (thinly the taco seasoning. Mix together the shrimp and veggies until they are well
sliced; about 1/2 bell pepper) coated and then arrange into a single layer.
Red Onion (thinly sliced; about
Bake for six to eight minutes or until the shrimp are cooked through.
1/4 cup)
Remove the pan from the oven and turn the oven to broil. Remove the
Extra Virgin Olive Oil
shrimp from the pan and set aside on a separate plate. Place the sheet pan
Taco Seasoning
back into the oven and broil the peppers and onions for three to four
Lime (juiced)
minutes or until slightly charred.
Corn Tortilla
Add the shrimp back to the pan and drizzle everything with lime juice. Place
the tortilla on a plate and assemble shrimp and vegetable mixture over top.
Enjoy!
248 20g
5g Sodium 636mg
30g Potassium 283mg Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas - 200-
Fiber 5g 300" on the app.
25 MINUTES
Extra Lean Ground Beef (90% Heat a large skillet over medium-high heat and add the beef, onion, ginger,
lean, 10% fat or leaner; about 3 oz) garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes, stirring
Yellow Onion (sliced; 1/4 onion) occasionally until the beef is cooked through and the sweet potatoes are
Ginger (peeled and grated) soft.
Garlic (cloves, minced) Add the rapini and cook for about 5 more minutes or until the greens are
Sweet Potato (grated; 1/2 cup) wilted and stalks are soft.
Rapini (chopped) Add into a bowl and enjoy!
Sea Salt (to taste)
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
248 23g Skillet - 200-300" on the app.
9g Sodium 450mg
The extra lean ground beef can be substituted for extra lean ground turkey or
20g Potassium 879mg
chicken.
Fiber 6g
45 MINUTES
Tofu (drained, chopped into Preheat the oven to 375°F (191ºC).

cubes; 2.5 oz extra firm)
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
Garlic Powder the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
Cumin the garlic powder, ground cumin, and sea salt. Mix well.
Sea Salt
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
Broccoli (chopped into florets; and spray with non-stick spray. Sprinkle the remaining garlic powder, and
about 1 1/4 cup) sea salt. Mix everything well.
Cauliflower (chopped into
Roast for 20 minutes, and then take out of the oven to stir the vegetables
florets; 1 1/4 cup)
around. Place back in the oven and roast for another 20 minutes or until the
Frozen Edamame (about 2/3
cauliflower is tender.
cup)
Place on a plate and enjoy!
257 25g
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
10g Sodium 679mg
Broccoli - 200-300" on the app.
Fiber 12g
40 MINUTES
Dried Basil Preheat the oven to 400ºF (205ºC).

Dried Rosemary Place together the basil, rosemary, salt, and oil and place into a separate
Sea Salt bowl. Take a spoon and mash and mix together the ingredients until a paste
Pork Tenderloin (4 oz) forms. Rub the pork tenderloin with the herb paste until evenly coated.
Parsnip (medium, sliced; about Take aluminum foil and place it on a baking sheet. Spray non-stick spray
3/4 cup) over top the foil to ensure that nothing sticks to it. Place the pork tenderloin
Extra Virgin Olive Oil in the foil and then wrap the foil around it. Place the baking sheet in the oven
Carrot (medium, sliced; about and bake for about 30 minutes, or until a meat thermometer reads 145ºF
1/2 carrot) (65ºC).
Once the pork tenderloin is cooked, take the sheet pan out of the oven and
let it sit covered in the foil for 10 minutes before slicing.
Meanwhile, fill a pot with water and bring it to a boil. Place the carrots and
265 25g parsnips in a steaming basket and steam for 10 to 15 minutes or until you
7g Sodium 391mg can easily pierce a fork through the vegetables.
… Slice the pork and serve with carrots and parsnips. Enjoy!
Fiber 7g
Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with

Steamed Parsnips & Carrots - 200-300" on the app.
1 HOUR
Salmon Fillet (3.2 oz) Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
Maple Syrup make the marinade. Place salmon fillets in a ziplock bag with the marinade
Tamari (can use soy sauce as a and shake well. Leave the fillets in the bag and place in the fridge while you
substitute) prepare the rest.
Sweet Potato (about 2/3 cup) Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
Extra Virgin Olive Oil in olive oil and season with salt and pepper. Place fries on a foil-lined baking
Sea Salt & Black Pepper (to taste) sheet and bake in the oven on the middle rack for 30 minutes or until
golden (baking times vary depending on how thin/thick you slice your fries).
Baby Spinach (1 cup)
At the halfway mark (15 minutes), flip the fries.
Then, after the full 30 minutes, remove the fries from the oven. Transfer the
fries from the baking sheet to a bowl and cover to keep them warm.
292 21g Turn the oven up to 500ºF (260ºC) and move the middle rack to the top.
Place the salmon fillets on the foil-lined baking sheet. Bake in the oven for 7
10g Sodium 622mg
to 8 minutes depending on the thickness. The salmon is done when it flakes
28g Potassium 986mg
easily with a fork and is no longer translucent in the middle.
Fiber 4g
Serve the salmon on a bed of spinach with the sweet potato fries on the
side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Healthy Fish n' Chips - 200-
300" on the app.
30 MINUTES
Tofu (firm, pat dry; 5 oz) Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
Water pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
Red Bell Pepper (chopped; 1/4 separately.
bell pepper) Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
Paprika pepper until slightly tender, about 3 to 4 minutes.
Cumin Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes, 3/4 of
Fire Roasted Diced Tomatoes the parsley, salt and pepper. Place the tofu slices on top and cover with a lid.
(from the can with juices; 2/3 cup) Simmer for 10 minutes.
Parsley (finely chopped, divided)
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
Sourdough Bread uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu and remaining parsley. Serve with
sourdough bread. Enjoy!
295 21g
8g Sodium 602mg
36g Potassium 598mg Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 200-300”
Fiber 5g on the app.
25 MINUTES
Sweet Potato (cubed: 1 cup) Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
Broccolini paper.
Chicken Breast (skinless, Add the sweet potato, broccolini, and chicken breast to the baking sheet.
boneless; 3 oz) Drizzle the oil and harissa evenly over top of all ingredients. Season
Extra Virgin Olive Oil everything with salt and pepper and toss well to coat. Place the baking
Harissa sheet in the oven and bake for 15 minutes.
Sea Salt & Black Pepper (to taste) Remove the sheet from the oven and remove the broccolini from the sheet
and set it aside on a plate. On the baking sheet, flip the chicken and
potatoes and then place the baking sheet back into the oven.
Bake for another 15 minutes or until the chicken is cooked through.
298 26g Remove the baking sheet from the oven and place the chicken, sweet
7g Sodium 182mg potato, and broccolini onto a plate. Enjoy!
Fiber 8g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 200-300" on the app.
dinner
Pastas
20 MINUTES
Extra Lean Ground Chicken Place a skillet over medium heat and add the ground chicken, stirring to
(3.5 oz) break it up as it cooks. After about 5 minutes, add the tomato sauce. Cover
Tomato Sauce and let the sauce simmer for 10 minutes.
Zucchini Noodles (2/3 medium) While the sauce is simmering, add zucchini noodles onto the plate.
Top the zucchini noodles with the bolognese and enjoy!
206 21g
9g Sodium 86mg Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese -
13g Potassium 1007mg 200-300" on the app.
Fiber 4g
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground chicken can be substituted for extra lean ground beef or
turkey.
25 MINUTES
Chickpea Pasta Bring a large pot of water to a boil and cook chickpea pasta as per the
Mushrooms (sliced; 1/2 cup) directions on the package. When finished cooking, strain and run under cold
Unsweetened Almond Milk water immediately to prevent from overcooking.
Onion Powder Meanwhile, spray a large skillet with cooking spray and heat over medium
Garlic Powder heat. Add mushrooms and cook until soft. Set mushrooms aside.
Cornstarch In the same saucepan over medium heat, add almond milk, onion powder,
Nutritional Yeast garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
Frozen Peas (1/4 cup) whisking occasionally.
Frozen Edamame (1/4 cup) Reduce heat and let simmer for 15 minutes, stirring occasionally until the
Baby Spinach (chopped; 1 cup) sauce becomes thicker.
Add mushrooms, peas, edamame and spinach. When sauce is simmering
again and spinach has wilted, add pasta and stir until well coated. Place into
a bowl and enjoy!
295 25g
6g Sodium 208mg
42g Potassium 794mg
Fiber 14g Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 200-300” on the app.
Add red pepper flakes.
30 MINUTES
Extra Virgin Olive Oil (divided) Preheat the oven to 450ºF (232ºC) and line 2 baking sheets with aluminum
Cherry Tomatoes (1/2 cup) foil. Spray with non-stick spray so that the food does not stick to it.
Garlic Powder Place the tomatoes in a bowl and drizzle olive oil over top. Mix together and
Onion Powder then transfer to one of the baking sheets.
Sea Salt Season chicken as desired and transfer to a separate baking sheet.
Chicken Breast (sliced in
Bake the chicken and tomatoes for about 15 minutes, or until chicken is
halves; 3 oz)
cooked through and tomatoes have slightly charred and bursted. Remove
from oven and slice the chicken.
Whole Wheat Spaghetti (dry)
Meanwhile, lightly sauté the spinach in a large pan with a bit of water just
until wilted. Remove from heat.
Bring a large pot of water to boil and then add the pasta. Cook the pasta
according to the directions on the package. Combine garlic powder, onion
296 27g powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
8g Sodium 657mg the remaining garlic-onion seasoning and wilted spinach until evenly
33g Potassium 828mg distributed.
Fiber 7g Combine pasta, chicken and tomatoes onto a plate. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,

Spinach & Tomatoes - 200-300" on the app.
15 MINUTES
Chickpea Pasta (dry; 2 oz) Bring a large pot of salted water to a boil and cook the chickpea pasta
Frozen Edamame (3 tbsp) according to package directions. During the last two minutes, add the frozen
Cherry Tomatoes (halved; 3 edamame and reserve some of the pasta water. Drain and rinse with cold
tbsp) water. Set aside.
Arugula (2/3 cup) In the same pot over medium heat, spray with non-stick spray and add the
Lemon Juice tomatoes, arugula and lemon juice and heat through. Season with a pinch of
Hummus salt and pepper. Add the pasta and edamame into the pot and stir in the
hummus. Add the pasta water one small splash at a time and stir until your
Everything Bagel Seasoning
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
299 20g
10g Sodium 292mg Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 200-300” on
40g Potassium 336mg the app.
Fiber 11g
25 MINUTES
Whole Wheat Penne Bring a large pot of water to boil. Once the water is boiling, add your pasta.
(uncooked) Look at the back of the label on the pasta box to see how long to prepare
Extra Lean Ground Turkey (93% the pasta until it is cooked through.
lean, 7% fat; 2.8 oz) While the pasta cooks, heat a large skillet over medium heat and spray with
Tomato Sauce non-stick spray. Add the ground turkey and sauté, breaking it up as it cooks.
Once it is completely cooked through, pour the tomato sauce over top and
mix well.
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
300 21g
8g Sodium 64mg
38g Potassium 638mg
Fiber 6g Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 200-
300" on the app.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
40 MINUTES
Spaghetti Squash (about 1 cup) Preheat the oven to 425ºF (218ºC). Cut the spaghetti squash in half through
Extra Lean Ground Turkey (93% its belly, remove the seeds and place flesh-side down on a baking sheet
lean, 7% fat; 4 oz) lined with parchment paper. Cook for 30 to 35 minutes, or until cooked
Water through. Remove from the oven and let it cool slightly.
Broccoli (chopped into florets; While the squash is in the oven, spray a skillet with non-stick spray and
1 cup) place it over medium heat. Then add the ground turkey and salt. Break it up
Nutritional Yeast (1 tbsp) with the back of a wooden spoon until crumbled and cooked through.
Sea Salt Remove from heat and set aside.
In a small saucepan, bring the water to a boil and add in the broccoli florets.
Cook for 10 minutes or until soft. Drain the broccoli and set aside.
Scoop out the spaghetti squash into noodles using a fork and add to your
301 30g plate. Add the broccoli and ground turkey to the plate and top with
10g Sodium 741mg nutritional yeast. Enjoy!

Fiber 7g
Log this meal on MyFitnessPal by searching "BWS Spaghetti Squash, Turkey &
chicken.
300-400
Calories
dinner
Stir Fry &

Rice Bowls
20 MINUTES
Chicken Breast (skinless, Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
boneless; 4 oz) medium heat. Add in the chicken and saute until cooked through and
Coconut Oil browned (about 10 minutes)
Chicken Broth Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
Garlic (cloves, minced) orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Navel Orange (zested and juiced) Simmer for 10 minutes, and then pour it into the skillet over the cooked
Tamari (can use soy sauce as a chicken. Mix well to coat and let simmer while you prepare the rest.
substitute) Lightly steam the broccoli florets, and then season with sea salt and black
2 cups)
Sea Salt & Black Pepper (to taste) thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
Sesame Seeds bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve. Enjoy!
304 34g
11g Sodium 679mg Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
20g Potassium 1123mg - 300-400" on the app.
Fiber 7g
20 MINUTES
Tempeh (crumbled; 3.5 oz) remove the pot from the heat and fluff the quinoa with a fork.
more minute.
Romaine (chopped) To serve, divide the romaine lettuce, quinoa, and tempeh into a bowl and
328 26g
400” on the app.
32g Potassium 823mg
Fiber 4g
15 MINUTES
Quinoa (dry; about 1/4 cup) Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
Extra Virgin Olive Oil remove the pot from the heat and fluff the quinoa with a fork.
Maple Syrup Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
Apple Cider Vinegar vinegar, and tamari.
Tamari (can use soy sauce as a Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
substitute) bell pepper, snap peas, and cooked shrimp.
Kale Leaves (tough stems
Drizzle the dressing overtop. Enjoy!
removed, chopped; 1 cup)
Green Bell Pepper (chopped;
1/4 bell pepper)
Snap Peas (chopped; 2/3 cup)
2.5 oz)
would be 135 grams (3/4 cup) cooked quinoa.
341 26g
8g Sodium 362mg
43g Potassium 678mg
Fiber 6g
45 MINUTES
diced; about 1 cup) of salt over top.
358 31g
10g Sodium 1286mg
Fiber 7g
25 MINUTES
Rice Vinegar
Garlic Powder
Nutritional Yeast
crumbled; 6 oz)
378 25g
55g Potassium 370mg would be 180 grams (about 1 cup) cooked rice.
Fiber 5g
20 MINUTES
Rice Noodles Fill a small saucepan with water and bring to a boil. Once the water if boiling,
Orange Bell Pepper (sliced; 1/2 add the rice noodles and cook for 8-10 minutes until fully cooked through.
bell pepper) In a large frying pan or wok, spray with non-stick cooking spray. Then turn
Zucchini (sliced; 1/4 large) on the stove to medium-high heat and allow to heat slightly for about 1-2
Chicken Breast (diced; minutes. Add the sliced bell pepper, zucchini, and chicken. Cook for about
boneless, skinless; 4 oz) 10 minutes, until the chicken is cooked through.
Soy Sauce Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
Hot Sauce (or to taste) and then transfer the stir fry to a bowl.
Sesame Seeds
384 32g Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 300-400" on
8g Sodium 589mg the app.
44g Potassium 822mg
Fiber 3g
20 MINUTES
Shrimp (peeled, deveined; 4 Cook rice according to package instructions or in a rice cooker.
oz)
Season the shrimp with the chili powder and heat a skillet over medium heat.
Extra Virgin Olive Oil Spray with non-sticky spray and cook the shrimp for about 3 minutes per
Chili Powder side. Remove and set aside.
Egg
In the same pan, add the egg and scramble. Once cooked, remove and set
Cauliflower Rice (about 1 cup) aside.
Red Bell Pepper (diced; about
Add oil to the pan and cook the cauliflower rice and red pepper over
1/2 bell pepper)
medium heat. Let it cook undisturbed for 3 to 4 minutes, allowing the
Soy Sauce
cauliflower rice to get crispy. Then stir and cook for 5 more minutes. Add the
Green Onion (sliced) soy sauce and stir.
Brown Rice (dry; about 3 tbsp)
Add the shrimp, brown rice and egg back to the pan and stir. Top with the
green onion, serve and enjoy!
394 34g
11g Sodium 655mg Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
36g Potassium 640mg - 300-400" on the app.
Fiber 4g
Generally, rice triples when it is cooked, so 33 grams (3 tbsp) dry rice would be
99 grams (about 1/2 cup) cooked rice.
30 MINUTES
Brown Rice (dry; about 1/4 cup) Cook rice according to package instructions or in a rice cooker.
Water Heat a cast-iron pan over medium heat. Once hot add the chicken and cook
Chicken Thighs (boneless, for about four to five minutes, stirring occasionally. Remove and set aside on
skinless, cubed; 3.5 oz) a plate.
Green Beans (washed,
Add the green beans to the same skillet and cook for two to three minutes,
trimmed; 1 cup)
until just starting to soften. Add the garlic and cook for one minute more,
Garlic (cloves, smashed) until fragrant. Add the chicken back in and put a lid on to finish cooking,
Tamari (can use soy sauce as a about two to three minutes more.
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
Sriracha
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
Honey combine until thickened, about one minute.
Cornstarch
Place the rice onto a plate and add the chicken and green beans. Top with
Raw Peanuts (chopped; 1 1/4
peanuts. Enjoy!
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 300-400"
395 30g on the app.
11g Sodium 1222mg
46g Potassium 695mg Generally, rice triples when it is cooked, so 40 grams (1/4 cup) dry brown rice
Fiber 5g would be 120 grams (about 3/4 cup) cooked rice.
dinner
one pan
meals
25 MINUTES
lean, 10% fat or leaner; about 3.5 oz) garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes, stirring
Sweet Potato (grated; 3/4 cup) wilted and stalks are soft.
Rapini (chopped) Add into a bowl and enjoy!
Sea Salt (to taste)
305 26g Skillet - 300-400" on the app.
11g Sodium 479mg
chicken.
Fiber 7g
40 MINUTES

1 1/4 cup) over top the foil to ensure that nothing sticks to it. Place the pork tenderloin
Carrot (medium, sliced; about in the foil and then wrap the foil around it. Place the baking sheet in the oven
1/2 carrot) and bake for about 30 minutes, or until a meat thermometer reads 145ºF
Extra Virgin Olive Oil (65ºC).
35g Potassium 1227mg Slice the pork and serve with carrots and parsnips. Enjoy!
Fiber 10g

45 MINUTES
Tofu (drained, chopped into Preheat the oven to 375°F (191ºC).

cubes; 4 oz extra firm)
Garlic Powder the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
Cumin the garlic powder, ground cumin, and sea salt. Mix well.
Sea Salt
Broccoli (chopped into florets; and spray with non-stick spray. Sprinkle the remaining garlic powder, and
about 1 1/4 cup) sea salt. Mix everything well.
cup)
323 32g
13g Sodium 682mg
Fiber 14g
45 MINUTES
Tofu (extra firm, drained; Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
about 7.1 oz) with a paper towel, pressing gently to remove excess liquid. Place in a
Cornstarch Line a baking sheet with parchment paper and add the sweet potato,
Brussels Sprouts (trimmed and brussels sprouts and cauliflower to the pan. Spray vegetables with cooking
halved; 1 cup) spray, and season with salt and pepper. Add the marinated tofu to the
Cauliflower (chopped into baking sheet. Bake for 30 to 35 minutes, flipping the tofu halfway through.
Sweet Potato (diced; 3/4 cup)
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
348 28g Brussels Sprouts & Cauliflower - 300-400” on the app.
11g Sodium 621mg
Fiber 11g
30 MINUTES
Tofu (firm, pat dry; 5.7 oz) Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
Cumin Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes, 3/4 of
Fire Roasted Diced Tomatoes the parsley, salt and pepper. Place the tofu slices on top and cover with a lid.
(from the can with juices; 1 1/4 cup) Simmer for 10 minutes.
Parsley (finely chopped, divided)
Sourdough Bread uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu and remaining parsley. Serve with
sourdough bread. Enjoy!
362 25g
9g Sodium 952mg
46g Potassium 977mg Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 300-400”
1 HOUR
Sweet Potato (about 1 cup) Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
13g Sodium 666mg
Fiber 5g
side. Enjoy!
400" on the app.
25 MINUTES
Sweet Potato (cubed: 1 1/3 cup) Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
Broccolini paper.
boneless; 3 oz) Drizzle the oil and harissa evenly over top of all ingredients. Season
Fiber 11g
20 MINUTES
Shrimp (deveined, peeled, tails Cook rice according to package instructions or in a rice cooker.
removed; 4.5 oz)
Preheat the oven to 400ºF (204ºC).
Red Bell Pepper (thinly sliced;
Place the shrimp, peppers, and onion on a large baking sheet. Season with
1/2 bell pepper)
oil and taco seasoning and mix until the shrimp and veggies are well coated.
Green Bell Pepper (thinly
Arrange into a single layer.
sliced; 1/2 bell pepper)
Red Onion (thinly sliced; about Bake for six to eight minutes or until the shrimp are cooked through.
1/4 cup) Remove the pan from the oven and turn the oven to broil. Remove the
Extra Virgin Olive Oil shrimp from the pan and set aside. Broil the peppers and onions for three to
Taco Seasoning four minutes or until slightly charred.
Lime (juiced) Add the shrimp back to the pan and drizzle with lime juice. Season with salt
Brown Rice (dry; 1/4 cup) if needed. Serve with cooked rice and enjoy!
Water
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas with
394 31g Rice - 300-400" on the app.
11g Sodium 698mg

Generally, rice triple when it is cooked, so 40 grams (1/4 cup) dry brown rice
44g Potassium 515mg
would be 120 grams (about 3/4 cup) cooked rice.
Fiber 4g
dinner
Pastas
25 MINUTES
Mushrooms (sliced; 1/2 cup) directions on the package. When finished cooking, strain and run under cold
Unsweetened Almond Milk water immediately to prevent from overcooking.
Onion Powder Meanwhile, spray a large skillet with cooking spray and heat over medium
Garlic Powder heat. Add mushrooms and cook until soft. Set mushrooms aside.
Cornstarch In the same saucepan over medium heat, add almond milk, onion powder,
Nutritional Yeast garlic powder, cornstarch, nutritional yeast and salt. Bring to a boil, whisking
Frozen Peas (1/4 cup) occasionally.
Frozen Edamame (1/3 cup) Reduce heat and let simmer for 15 minutes, stirring occasionally until the
Baby Spinach (chopped; 1 cup) sauce becomes thicker.
Add mushrooms, peas, edamame and spinach. When sauce is simmering
a bowl and enjoy!
330 28g
7g Sodium 214mg
46g Potassium 859mg
Fiber 15g Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 300-400” on the app.
25 MINUTES
Extra Lean Ground Turkey the pasta until it is cooked through.
(93% lean, 7% fat; 3.5 oz) While the pasta cooks, heat a large skillet over medium heat and spray with
Tomato Sauce non-stick spray. Add the ground turkey and sauté, breaking it up as it cooks.
Once it is completely cooked through, pour the tomato sauce over top and
mix well.
348 25g
9g Sodium 78mg
42g Potassium 706mg
Fiber 7g Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 300-
400" on the app.
chicken.
20 MINUTES
Extra Lean Ground Chicken (4 Bring a large pot of water to boil. Once boiling, add the linguine and cook for
oz) the time suggested on the package directions.
Tomato Sauce Place a skillet over medium heat and spray with non-sticky spray. Add the
Zucchini Noodles (2/3 medium) ground chicken, stirring to break it up as it cooks. After about 5 minutes, add
Whole Wheat Linguine (about the tomato sauce. Cover and let the sauce simmer for 10 minutes.
1/2 cup)
While the sauce is simmering, add the zucchini noodles and the cooked
linguine onto the plate.
Top with the bolognese and enjoy!
353 28g
11g Sodium 94mg
42g Potassium 1247mg Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese -
Fiber 8g 300-400" on the app.
turkey.
30 MINUTES
halves; 3 oz)

40 MINUTES
Spaghetti Squash (about 1 cup) Preheat the oven to 425ºF (218ºC). Cut the spaghetti squash in half through
Extra Lean Ground Turkey (93% its belly, remove the seeds and place flesh-side down on a baking sheet
lean, 7% fat; 4 oz) lined with parchment paper. Cook for 30 to 35 minutes, or until cooked
Water through. Remove from the oven and let it cool slightly.
Broccoli (chopped into florets; While the squash is in the oven, spray a skillet with non-stick spray and
1 cup) place it over medium heat. Then add the ground turkey and salt. Break it up
Nutritional Yeast (1 tbsp) with the back of a wooden spoon until crumbled and cooked through.
Sea Salt Remove from heat and set aside.
Whole Wheat Spaghetti (about In a small saucepan, bring the water to a boil and add the whole wheat
1/3 cup) spaghetti. Cook according to the package directions. Add in the broccoli
floret with 10 minutes remaining. Drain the spaghetti and broccoli and set
aside.
Scoop out the spaghetti squash into noodles using a fork and place onto a
395 34g plate. Add the broccoli, spaghetti and ground turkey to the plates and top
with nutritional yeast and sea salt. Enjoy!
11g Sodium 741mg
Fiber 10g
Log this meal on MyFitnessPal by searching "BWS Spaghetti Squash, Turkey &
chicken.
15 MINUTES
Chickpea Pasta (dry; 2.5 oz) Bring a large pot of salted water to a boil and cook the chickpea pasta
Frozen Edamame (1/4 cup) according to package directions. During the last two minutes, add the frozen
397 26g
Fiber 15g
dinner
curries
20 MINUTES
Vegetable Broth Cook rice according to package instructions or in a rice cooker

Yellow Onion (medium, finely In a medium pot, heat the vegetable broth over medium-high heat. Cook the
diced; 1/2 onion) onions for five minutes, or until soft and golden brown. Add a tablespoon of
Tomato (medium, finely diced: water at a time if the onions begin to stick.
1/2 tomato)
Add the tomato and curry powder. Cook for one minute.
Curry Powder
Stir in the coconut milk and lower the heat to a simmer for five minutes. Add
Canned Coconut Milk (full fat)
more water until your desired consistency is reached (optional).
Shrimp, Cooked (peeled,
deveined; 5 oz) Add the shrimp and simmer until warmed through, about two to three
Cilantro (chopped, for garnish) minutes. Place into a bowl and garnish with cilantro, and serve with rice on
the side. Enjoy!
Brown Rice (dry; 2 tbsp)
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry - 300-
386 38g
400" on the app.
13g Sodium 262mg
31g Potassium 719mg Generally, rice triples when it is cooked, so 25 grams (2 tbsp) dry rice would be
Fiber 6g 75 grams (about 1/3 cup) cooked rice.
400-500
Calories
dinner
Stir Fry &

Rice Bowls
45 MINUTES
diced; a little over 1 cup) of salt over top.
400 31g
12g Sodium 1300mg
Fiber 8g
15 MINUTES
Maple Syrup remove the pot from the heat and fluff the quinoa with a fork.
Apple Cider Vinegar Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
Tamari (can use soy sauce as a vinegar, and tamari.
substitute) Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
Kale Leaves (tough stems bell pepper, snap peas, and cooked shrimp.
removed, chopped; 1 cup)
Drizzle the dressing overtop. Enjoy!
1/4 bell pepper)
2.8 oz)
would be 195 grams (1 cup) cooked quinoa.
421 31g
9g Sodium 374mg
55g Potassium 795mg
Fiber 7g
20 MINUTES
Chili Powder Heat a pan over medium-high heat and spray non-stick spray over top. Add
Cumin the crumbled tempeh and cook for about five minutes until browned. Add
Oregano the chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for
one more minute.
Romaine (chopped) To serve, place the romaine lettuce, quinoa, and tempeh into a bowl and
431 33g
500” on the app.
Fiber 5g
20 MINUTES
Shrimp (peeled, deveined; 4 Cook rice according to package instructions or in a rice cooker.
oz)
Extra Virgin Olive Oil Spray with non-sticky spray and cook the shrimp for about 3 minutes per
Chili Powder side. Remove and set aside.
Egg
In the same pan, add the egg and scramble. Once the egg is fully cooked,
Cauliflower Rice (about 1 cup) remove and set aside.
Red Bell Pepper (diced; about
Add oil to the pan and cook the cauliflower rice and red pepper over
1/2 bell pepper)
medium heat. Let it cook undisturbed for 3 to 4 minutes, allowing the
Soy Sauce
cauliflower rice to get crispy. Then stir and cook for 5 more minutes. Add the
Green Onion (sliced) soy sauce and stir.
Brown Rice (dry; about 1/4 cup)
Add the shrimp, brown rice, and egg back to the pan and stir to mix
everything together. Top with the green onion, and place on a separate
plate. Enjoy!
453 36g
12g Sodium 243mg
51g Potassium 845mg Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
Fiber 6g - 400-500" on the app.
Generally, rice triples when it is cooked, so 55 grams (1/4 cup) dry brown rice
would be 165 grams (3/4 cup) cooked brown rice.
20 MINUTES
Extra Virgin Olive Oil add the rice noodles and cook for 8-10 minutes until fully cooked through.
Orange Bell Pepper (sliced; 1/2 In a large frying pan or wok, add the oil. Then turn on the stove to medium-
bell pepper) high heat and allow the oil to heat slightly for about 1-2 minutes. Add the
Zucchini (sliced; 1/4 large) sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
Chicken Breast (diced; the chicken is cooked through.
boneless, skinless; 4.5 oz) Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
Soy Sauce and then transfer the stir fry to a bowl.
Hot Sauce (or to taste)
Sesame Seeds
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 400-500"
460 35g on the app.
15g Sodium 595mg
44g Potassium 865mg
Fiber 3g
25 MINUTES
Rice Vinegar
Garlic Powder
Nutritional Yeast
crumbled; 6 oz)
476 30g
74g Potassium 519mg would be 240 grams (about 1 1/2 cup) cooked rice.
Fiber 7g
30 MINUTES
Water Heat a cast-iron pan over medium heat and add the sesame oil. Once hot
Sesame Oil add the chicken and cook for about four to five minutes, stirring
Chicken Thighs (boneless, occasionally. Remove and set aside on a plate.
skinless, cubed; 4.5 oz)
Green Beans (washed, until just starting to soften. Add the garlic and cook for one minute more,
trimmed; 1 1/2 cups) until fragrant. Add the chicken back in and put a lid on to finish cooking,
Garlic (cloves, smashed) about two to three minutes more.
Tamari (can use soy sauce as a
substitute)
Sriracha combine until thickened, about one minute.
Honey
Cornstarch
peanuts. Enjoy!
tbsps)
on the app.
494 36g
16g Sodium 1246mg Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
53g Potassium 864mg would be 135 grams (about 3/4 cup) cooked rice.
Fiber 7g
20 MINUTES
Chicken Breast (skinless, Cook rice according to package instructions or in a rice cooker.
boneless; 4 oz)
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
Coconut Oil medium heat. Add in the chicken and saute until cooked through and
Chicken Broth browned (about 10 minutes).
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
Navel Orange (zested and juiced) orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Molasses Simmer for 10 minutes, and then pour it into the skillet over the cooked
Tamari (substitute soy sauce) chicken. Mix well to coat and let simmer while you prepare the rest.
Red Pepper Flakes Lightly steam your broccoli then toss in olive oil and sea salt and black
1 cup)
Sea Salt & Black Pepper (to taste) bowl and top with the orange chicken. Sprinkle with sesame seeds and
Sesame Seeds serve with cooked rice on the side. Enjoy!
Brown Rice (dry; 1/8 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice- 400-500" on the app.
496 34g
16g Sodium 1218mg
would be 135 grams (about 3/4 cup) cooked brown rice.
Fiber 6g
dinner
one pan
meals
25 MINUTES
Sweet Potato (grated; about 1 wilted and stalks are soft.
cup) Add into a bowl and enjoy!
Rapini (chopped)
Sea Salt (to taste)
Skillet - 400-500" on the app.
404 34g
13g Sodium 577mg The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Fiber 12g
45 MINUTES
Tofu (extra firm, drained; 8 oz) Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
Tamari (substitute soy sauce) with a paper towel, pressing gently to remove excess liquid. Place in a
Maple Syrup shallow baking dish and add the tamari, maple syrup, and cornstarch. Let it
sit for 10 minutes to marinate, ensuring all of the tofu is covered.
Cornstarch
Extra Virgin Olive Oil Line a baking sheet with parchment paper and add the sweet potato,
Brussels Sprouts (trimmed and brussels sprouts and cauliflower to the pan. Drizzle olive oil over top, and
halved; 1 cup) season with salt and pepper. Add the marinated tofu to the baking sheet.
Bake for 30 to 35 minutes, flipping the tofu halfway through.
Sweet Potato (diced; 3/4 cup)
408 30g Brussels Sprouts & Cauliflower - 400-500” on the app.
17g Sodium 622mg

Fiber 11g
1 HOUR
Sweet Potato (about 1 cup) Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
15g Sodium 678mg
Fiber 5g
side. Enjoy!
500" on the app.
20 MINUTES
removed; 4.2 oz)
1/2 bell pepper)
Red Onion (thinly sliced; 1/4 Bake for six to eight minutes or until the shrimp are cooked through.
cup) Remove the pan from the oven and turn the oven to broil. Remove the
Brown Rice (dry; 1/4 cup) if needed. Serve with cooked rice and enjoy!
Water
444 30g Rice - 400-500" on the app.
16g Sodium 686mg

48g Potassium 501mg
Fiber 4g
40 MINUTES

Carrot (medium, sliced; about 1 in the foil and then wrap the foil around it. Place the baking sheet in the oven
carrot) and bake for about 30 minutes, or until a meat thermometer reads 145ºF
Fiber 14g

45 MINUTES
Water Preheat the oven to 375°F (191ºC).
Tofu (drained, chopped into
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
Garlic Powder
the garlic powder, ground cumin, and sea salt. Mix well.
Cumin
Sea Salt
and spray with non-stick spray. Sprinkle the remaining garlic powder, and
Broccoli (chopped into florets;
sea salt. Mix everything well.
about 1 1/4 cup)
cup) Place on a plate and enjoy!
452 35g Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
14g Sodium 686mg
25 MINUTES
Sweet Potato (cubed: 1 1/3 cup) Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
Broccolini paper.
boneless; 4.5 oz) Drizzle the oil and harissa evenly over top of all ingredients. Season
Fiber 11g
30 MINUTES
Cumin Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes,
Fire Roasted Diced Tomatoes chickpeas, 3/4 of the parsley, salt and pepper. Place the tofu slices on top
(from the can with juices; 1 1/4 cup) and cover with a lid. Simmer for 10 minutes.
Chickpeas (1/3 cup)
Parsley (finely chopped, divided) uncovered or until the tofu has crisped on top.
Sourdough Bread
Garnish with the crumbled tofu, remaining parsley, and sliced avocado.
Avocado (sliced; 1/8 avocado)
Serve with sourdough bread. Enjoy!
484 30g Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 400-500”
14g Sodium 957mg on the app.
Fiber 13g
dinner
Pastas
20 MINUTES
Extra Lean Ground Chicken Bring a large pot of water to boil. Once boiling, add the linguine and cook for
(4.5 oz) the time suggested on the package directions.
Whole Wheat Linguine the tomato sauce. Cover and let the sauce simmer for 10 minutes.
403 32g
12g Sodium 101mg
Fiber 9g Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese -
turkey.
25 MINUTES
Extra Virgin Olive Oil directions on the package. When finished cooking, strain and run under cold
Mushrooms (sliced; 1/2 cup) water immediately to prevent from overcooking.
Unsweetened Almond Milk Meanwhile, heat olive oil in a large skillet over medium heat. Add
Onion Powder mushrooms and cook until soft. Set mushrooms aside.
Garlic Powder In the same saucepan over medium heat, add almond milk, onion powder,
Cornstarch garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
Nutritional Yeast whisking occasionally.
Frozen Peas (1/4 cup) Reduce heat and let simmer for 15 minutes, stirring occasionally until the
Frozen Edamame (1/3 cup) sauce becomes thicker.
Baby Spinach (chopped; 1 cup) Add mushrooms, peas, edamame and spinach. When sauce is simmering
a bowl and enjoy!
419 32g
13g Sodium 229mg
54g Potassium 859mg Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Fiber 17g Mushroom Pasta - 400-500” on the app.
25 MINUTES
(93% lean, 7% fat; 4.5 oz) While the pasta cooks, heat a large skillet over medium heat and add oil;
Tomato Sauce allow to heat up. Add the ground turkey and sauté, breaking it up as it
Extra Virgin Olive Oil cooks. Once it is completely cooked through, pour the tomato sauce over
top and mix well.
427 30g
16g Sodium 96mg
42g Potassium 761mg Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 400-
chicken.
30 MINUTES
halves; 4 oz)

20 MINUTES
Whole Wheat Spaghetti (3/4 Bring a large pot of water to boil. Once the water is boiling, add your pasta.
cup) Look at the back of the label on the pasta box to see how long to prepare
Butter (divided) the pasta until it is cooked through. Once cooked, remove from heat, strain
Extra Virgin Olive Oil (divided) and run cold water over the pasta to prevent over-cooking.
Shrimp (peeled, deveined; 4.4 Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
oz) Then add the shrimp and cook for 1 to 3 minutes per side or until the shrimp
Arugula (1 1/2 cups) are no longer translucent.
Lemon Juice Remove the shrimp and set aside. Add the arugula to the pan and sauté until
Chives (chopped) just wilted.
Sea Salt & Black Pepper (to taste) Add the pasta to the pan along with the shrimp, lemon juice and the
remaining butter and olive oil. Toss to coat. Place cooked pasta onto a plate
and enjoy!
447 36g
15g Sodium 158mg
49g Potassium 797mg Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 400-
15 MINUTES
Frozen Edamame (1/3 cup) according to package directions. During the last two minutes, add the frozen
450 30g
Fiber 17g
dinner
curries
30 MINUTES
Chicken Breast (boneless, Steam the green beans using a steamer basket over boiling water.
Spray non-stick spray on a large skillet and heat over medium heat. Add in
Canned Coconut Milk (full fat) the cubed chicken breast and cook for 10 to 12 minutes or until the chicken
Coconut Flour is cooked through.
Turmeric
In a small saucepan, whisk together the coconut milk, coconut flour,
Curry Powder turmeric, curry powder, cumin, salt and pepper. Bring to a gentle boil, reduce
Cumin heat and allow the sauce to thicken slightly.
Once the sauce is your desired thickness, add it to the skillet with the
Zucchini Noodles (spiralized; chicken and cook for 5 minutes.
about 1 medium zucchini)
In a separate skillet, heat over low heat and spray non-sick spray. Then add
Green Beans (1 1/4 cup)
the spiralized zucchini noodles. Add a lid to steam the zucchini and cook for
5 to 10 minutes on low heat.
Place the zucchini noodles on top of a plate. Top with the coconut chicken
curry and serve with green beans on the side. Enjoy!
412 43g
16g Sodium 119mg
Fiber 9g Log this meal on MyFitnessPal by searching "BWS Coconut Chicken Curry &
Zoodles with Green Beans - 400-500" on the app.
20 MINUTES
Vegetable Broth Cook rice according to package instructions or in a rice cooker

Yellow Onion (medium, finely In a medium pot, heat the vegetable broth over medium-high heat. Cook the
diced; 1/2 onion) onions for five minutes, or until soft and golden brown. Add a tablespoon of
Tomato (medium, finely diced: water at a time if the onions begin to stick.
1/2 tomato)
Curry Powder
deveined; 5 oz) Add the shrimp and simmer until warmed through, about two to three
Cilantro (chopped, for garnish) minutes. Place into a bowl and garnish with cilantro, and serve with rice on
the side. Enjoy!
441 39g
500" on the app.
13g Sodium 262mg
43g Potassium 756mg Generally, rice triples when it is cooked, so 40 grams (1/4 cup) dry rice would be
Fiber 7g 120 grams (about 3/4 cup) cooked rice.
500-600
Calories
dinner
Stir Fry &

Rice Bowls
45 MINUTES
skinless, cubed; 4.5 oz) spices. Stir everything to combine, and store in the fridge for 15 minutes
diced; a little over 1 3/4 cups) of salt over top.
Broccoli (chopped into florets, 1 Arrange a separate sheet pan like you did for the vegetables, except place
3/4 cups) the chicken on top of it.
505 37g
13g Sodium 1372mg
Fiber 12g
20 MINUTES
Orange Bell Pepper (sliced; 1/2 In a large frying pan or wok, add the oil. Then turn on the stove to medium-
boneless, skinless; 5 oz) Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
Sesame Seeds
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 500-600"
515 40g on the app.
16g Sodium 620mg
52g Potassium 922mg
Fiber 4g
15 MINUTES
removed, chopped; 1 1/2 cups)
Drizzle the dressing overtop along with crushed cashews. Enjoy!
1/3 bell pepper)
cup)
Shrimp, Cooked (tails
removed; about 4.75 oz)
Cashews (crushed; 1 1/2 tbsps)
would be 180 grams (1 cup) cooked quinoa.
565 46g
16g Sodium 577mg
Fiber 8g
20 MINUTES
Shrimp (peeled, deveined; 4.6 Cook rice according to package instructions or in a rice cooker.
oz)
Chili Powder Spray with non-sticky spray and cook the shrimp for about 3 minutes per
Extra Virgin Olive Oil side. Remove and set aside.
Egg
In the same pan, add the egg and scramble. Once the egg is fully cooked,
Cauliflower Rice (1 1/4 cups) remove and set aside.
Red Bell Pepper (diced; 3/4 bell
In the same pan, add the oil and then add the cauliflower rice and red
pepper)
pepper. Cook without moving the ingredients for 3 to 4 minutes, allowing
Soy Sauce
the cauliflower rice to get crispy. Then stir and cook for 5 more minutes. Add
Green Onion (sliced) the soy sauce and stir to incorporate all ingredients together.
plate. Enjoy!
574 42g
12g Sodium 707mg
would be 225 grams (about 1 1/2 cups) cooked brown rice.
20 MINUTES
more minute.
579 37g
600” on the app.
Fiber 9g
would be 270 grams (about 1 1/2 cup) cooked quinoa.
20 MINUTES
boneless; 4.5 oz)
1 1/2 cups)
Water
584 40g
17g Sodium 1241mg
…
Fiber 8g
25 MINUTES
In a large bowl, whisk together the tamari, oil, rice vinegar, garlic powder,
Rice Vinegar
Garlic Powder tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
Smoked Paprika until crispy.
Chili Powder
Meanwhile, steam the edamame using a steaming basket and boiling water
Nutritional Yeast for 3-5 minutes. Once finished, mix together with the baked tofu mixture.
Place the rice onto a plate and top with the tofu & edamame mixture. Enjoy!
crumbled; 6 oz)
Frozen Edamame (1/3 cup)
589 37g
Fiber 10g
30 MINUTES
substitute)
Honey
Cornstarch
peanuts. Enjoy!
tbsps)
on the app.
597 42g
Fiber 8g
dinner
one pan
meals
45 MINUTES
Garlic Powder
Cumin
Sea Salt
about 1 1/4 cup)
cup) Place on a plate and enjoy!
507 36g Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
15g Sodium 687mg
20 MINUTES
removed; 4.6 oz)
1/2 bell pepper)
Brown Rice (dry; about 1/3 cup) if needed. Serve with cooked rice and enjoy!
Water
508 33g Rice - 500-600" on the app.
16g Sodium 700mg

59g Potassium 565mg
would be 180 grams (about 1 cup) cooked brown rice.
Fiber 5g
40 MINUTES

Carrot (medium, sliced; about 1 in the foil and then wrap the foil around it. Place the baking sheet in the oven
carrot) and bake for about 30 minutes, or until a meat thermometer reads 145ºF
Fiber 14g

40 MINUTES
Sweet Potato (cubed; about 1 Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
3/4 cups) paper.
Broccolini Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Chicken Breast (skinless, Drizzle the oil and harissa evenly over top of all ingredients. Season
boneless; 3.9 oz) everything with salt and pepper and toss well to coat. Place the baking
Extra Virgin Olive Oil sheet in the oven and bake for 15 minutes.
Harissa Remove the sheet from the oven and remove the broccolini from the sheet
Sea Salt & Black Pepper (to taste) and set it aside on a plate. On the baking sheet, flip the chicken and
Remove the baking sheet from the oven and place the chicken, sweet
521 37g potato, and broccolini onto a plate. Enjoy!
18g Sodium 310mg
…
Fiber 14g
45 MINUTES
Cornstarch Line a baking sheet with parchment paper and add the sweet potatoes,
Extra Virgin Olive Oil brussels sprouts and cauliflower to the pan. Drizzle with olive oil and season
Brussels Sprouts (trimmed and with salt and pepper. Add the marinated tofu to the baking sheet. Bake for
halved; 1 cup) 30 to 35 minutes, flipping the tofu halfway through.
Cauliflower (chopped into Remove from the oven and place onto a plate. Enjoy!
florets; 1 cup)
Sweet Potato (diced; 1 1/2
cups)
Brussels Sprouts & Cauliflower - 500-600” on the app.
539 35g
21g Sodium 678mg
Fiber 15g
30 MINUTES
Chickpeas (1/3 cup)
Sourdough Bread
Fiber 14g
25 MINUTES
Sweet Potato (grated; about 1 wilted and stalks are soft.
3/4 cups) Add into a bowl and enjoy!
Rapini (chopped)
Sea Salt (to taste)
542 41g
15g Sodium 651mg The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
…
Fiber 15g
1 HOUR
Sweet Potato (about 1 3/4 Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
cups) in olive oil and season with salt and pepper. Place fries on a foil-lined baking
Extra Virgin Olive Oil sheet and bake in the oven on the middle rack for 30 minutes or until
Sea Salt & Black Pepper (to taste) golden (baking times vary depending on how thin/thick you slice your fries).
Turn the oven up to 500ºF (260ºC) and move the middle rack to the top.
555 35g Place the salmon fillets on the foil-lined baking sheet. Bake in the oven for 7
19g Sodium 732mg
Fiber 8g Serve the salmon on a bed of spinach with the sweet potato fries on the
side. Enjoy!
600" on the app.
dinner
Pastas
20 MINUTES
Extra Lean Ground Chicken Bring a large pot of water to boil. Once boiling, add the linguine and cook for
(5.5 oz) the time suggested on the package directions.
Whole Wheat Linguine the tomato sauce. Cover and let the sauce simmer for 10 minutes.
511 39g
15g Sodium 127mg
Fiber 12g Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese -
turkey.
20 MINUTES
Whole Wheat Spaghetti (about Bring a large pot of water to boil. Once the water is boiling, add your pasta.
1 cup) Look at the back of the label on the pasta box to see how long to prepare
and enjoy!
516 41g
18g Sodium 182mg
25 MINUTES
Baby Spinach (chopped; 1 cup) Add mushrooms, peas, edamame and spinach. When sauce is simmering
a bowl and enjoy!
519 39g
15g Sodium 292mg
69g Potassium 1033mg Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Fiber 21g Mushroom Pasta - 500-600” on the app.
30 MINUTES
halves; 4.9 oz)
Whole Wheat Spaghetti (dry;
about 1 cup)
powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
534 45g the remaining garlic-onion seasoning and wilted spinach until evenly
15g Sodium 684mg distributed.
Combine pasta, chicken and tomatoes onto a plate. Enjoy!
Fiber 12g

25 MINUTES
(93% lean, 7% fat; 5 oz) While the pasta cooks, heat a large skillet over medium heat and add oil;
Tomato Sauce allow to heat up. Add the ground turkey and sauté, breaking it up as it
Extra Virgin Olive Oil cooks. Once it is completely cooked through, pour the tomato sauce over
top and mix well.
560 37g
18g Sodium 116mg
65g Potassium 1163mg Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 500-
chicken.
15 MINUTES
Frozen Edamame (a little over according to package directions. During the last two minutes, add the frozen
1/3 cup) edamame and reserve some of the pasta water. Drain and rinse with cold
Cherry Tomatoes (halved; 1/3 water. Set aside.
cup) In the same pot over medium heat, spray with non-stick spray and add the
Arugula (2/3 cup) tomatoes, arugula and lemon juice and heat through. Season with a pinch of
Lemon Juice salt and pepper. Add the pasta and edamame into the pot and stir in the
Hummus hummus. Add the pasta water one small splash at a time and stir until your
562 37g
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 500-600” on
74g Potassium 631mg
Fiber 21g
dinner
curries
40 MINUTES
Yellow Onion (chopped; 1/4 Heat skillet over medium-high heat with non-stick spray. Cook the onion for
onion) 3 to 4 minutes then add the garlic, ginger, curry powder, cumin and salt and
Garlic (clove, minced) continue to cook for 1 minute more. Add the chicken broth and stir to
Ginger (fresh, minced) combine being sure to scrape any brown bits from the bottom of the pan.
Curry Powder Add the chicken and cook until cooked through.
Cumin Once the chicken is cooked, remove from the pan.
Sea Salt
Add the coconut milk to the skillet and stir frequently for 12 to 15 minutes,
Chicken Broth allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
Chicken Breast (boneless, cilantro and lemon juice and season with additional salt if needed.
skinless; 5 oz)
Place the rice and chicken onto a plate and top generously with the curry
sauce. Enjoy!
Cilantro (chopped)
Lemon Juice
Log this meal on MyFitnessPal by searching "BWS Chicken Curry with Rice -
521 38g
52g Potassium 768mg would be 180 grams (about 1 cup) cooked brown rice.
Fiber 3g
30 MINUTES
Chicken Breast (boneless, Bring a large pot of water to boil. Once the water is boiling, add your pasta.
skinless, cubed; 5.3 oz) Look at the back of the label on the pasta box to see how long to prepare
Canned Coconut Milk (full fat) the pasta until it is cooked through. Once cooked, remove from heat, strain
Coconut Flour and run cold water over the pasta to prevent over-cooking.
Turmeric Spray non-stick spray on a large skillet and heat over medium heat. Add in
Curry Powder the cubed chicken breast and cook for 10 to 12 minutes or until the chicken
Cumin is cooked through.
Sea Salt In a small saucepan, whisk together the coconut milk, coconut flour,
Black Pepper turmeric, curry powder, cumin, salt and pepper. Bring to a gentle boil, reduce
Zucchini Noodles (spiralized; heat and allow the sauce to thicken slightly.
about 1/2 medium zucchini) Once the sauce is your desired thickness, add it to the skillet with the
Whole Wheat Spaghetti (2/3 chicken and cook for 5 minutes.
cup)
In a separate skillet, spray with non-stick spray over low heat and add the
spiralized zucchini noodles. Add a lid to steam the zucchini and cook for 5 to
10 minutes on low heat.
Place the zucchini noodles on top of a plate along with the cooked spaghetti
537 46g noodles. Top with the coconut chicken curry. Enjoy!
17g Sodium 250mg
Fiber 12g
Log this meal on MyFitnessPal by searching "BWS Coconut Chicken Curry with
Zoodles & Spaghetti - 500-600" on the app.
30 MINUTES
Vegetable Broth In a medium pot, heat the vegetable broth over medium-high heat. Cook the
Yellow Onion (medium, finely onions for five minutes, or until soft and golden brown. Add a tablespoon of
diced; 1/2 onion) water at a time if the onions begin to stick.
Tomato (medium, finely diced;
1/2 tomato)
Curry Powder
Shrimp, Cooked (peeled, Add the shrimp and simmer until warmed through, about two to three
deveined; 4.9 oz) minutes. Place into a bowl, garnish with cilantro, and serve with rice on the
side. Enjoy!
Cilantro (chopped, for garnish)
549 41g
600" on the app.
17g Sodium 268mg
Fiber 7g would be 180 grams (about 1 cup) cooked brown rice.
600-700
Calories
dinner
Stir Fry &

Rice Bowls
45 MINUTES
diced; a little over 2 cups) of salt over top.
Broccoli (chopped into florets, 1 Arrange a separate sheet pan like you did for the vegetables, except place
3/4 cups) the chicken on top of it.
607 42g
18g Sodium 1967mg
…
Fiber 14g
20 MINUTES
Orange Bell Pepper (sliced; In a large frying pan or wok, add the oil. Then turn on the stove to medium-
3/4 bell pepper) high heat and allow the oil to heat slightly for about 1-2 minutes. Add the
boneless, skinless; 6 oz) Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
Sesame Seeds
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 600-700" on
613 46g the app.
19g Sodium 720mg
Fiber 4g
25 MINUTES
Rice Vinegar
Chili Powder
crumbled; 6 oz)
619 40g
Fiber 11g
15 MINUTES
1/3 bell pepper)
cup)
removed; 5.3 oz)
would be 225 grams (about 1 1/2 cups) cooked quinoa.
641 52g
17g Sodium 679mg
Fiber 9g
20 MINUTES
Tempeh (crumbled; 5 oz) remove the pot from the heat and fluff the quinoa with a fork.
more minute.
644 43g
700” on the app.
Fiber 10g
would be 270 grams (about 1 1/2 cup) cooked quinoa.
30 MINUTES
Brown Rice (dry; about 1/2 cup) Cook according to package instructions or in a rice cooker.
substitute)
Honey
Cornstarch
peanuts. Enjoy!
tbsps)
on the app.
652 43g
19g Sodium 1271mg Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry brown
80g Potassium 1010mg rice would be 240 grams (about 1 1/2 cups) cooked brown rice.
Fiber 8g
20 MINUTES
boneless; 5 oz)
2 cups)
Water
675 46g
20g Sodium 1269mg
Fiber 10g
20 MINUTES
Shrimp (peeled, deveined; 4.5 Cook rice according to package instructions or in a rice cooker.
oz)
Chili Powder Spray with non-sticky spray and cook the shrimp for about 3 minutes per
Extra Virgin Olive Oil side. Remove and set aside.
Egg
In the same pan, add the eggs and scramble. Once the egg is fully cooked,
Cauliflower Rice (1 1/4 cups) remove and set aside.
Red Bell Pepper (diced; 3/4 bell
In the same pan, add the oil and then add the cauliflower rice and red
pepper)
pepper. Cook without moving the ingredients for 3 to 4 minutes, allowing
Soy Sauce
the cauliflower rice to get crispy. Then stir and cook for 5 more minutes. Add
Green Onion (sliced) the soy sauce and stir to incorporate all ingredients together.
plate. Enjoy!
681 47g
22g Sodium 772mg
dinner
one pan
meals
40 MINUTES
Sweet Potato (cubed; about 2 Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
1/4 cups) paper.
boneless; 5 oz) everything with salt and pepper and toss well to coat. Place the baking
19g Sodium 352mg
…
Fiber 15g
20 MINUTES
removed; 5.6 oz)
1/2 bell pepper)
Water
607 40g Rice - 600-700" on the app.
17g Sodium 738mg

Generally, quinoa triples when it is cooked, so 80 grams (1/2 cup) quinoa would
74g Potassium 694mg
be 240 grams (about 1 1/2 cups) cooked quinoa.
Fiber 5g
45 MINUTES
halved; 1 cup) 30 to 35 minutes, flipping the tofu halfway through.
florets; 1 cup)
cup)
613 40g
23g Sodium 862mg
Fiber 16g
25 MINUTES
Extra Lean Ground Beef (90% Heat a large skillet over medium-high heat with oil and add the beef, onion,
lean, 10% fat or leaner; about 5 oz) ginger, garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes,
Extra Virgin Olive Oil stirring occasionally until the beef is cooked through and the sweet potatoes
Yellow Onion (sliced; 1/2 onion) are soft.
Ginger (peeled and grated) Add the rapini and cook for about 5 more minutes or until the greens are
Garlic (cloves, minced) wilted and stalks are soft.
Sweet Potato (grated; about 1 Add into a bowl and enjoy!
3/4 cups)
Rapini (chopped)
Sea Salt (to taste)
616 46g The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
21g Sodium 713mg
…
Fiber 18g
45 MINUTES
Garlic Powder
Cumin
Sea Salt
about 1 1/4 cup)
Frozen Edamame (about 1 cup)
616 43g
18g Sodium 691mg
Fiber 17g Generally, rice triples when it is cooked, so 65 grams (1/3 cup) dry brown rice
would be 195 grams (about 1 cup) cooked rice.
1 HOUR
Baby Spinach (1 1/3 cup)
20g Sodium 947mg
…
side. Enjoy!
700" on the app.
30 MINUTES
Chickpeas (1/3 cup)
Sourdough Bread
20g Sodium 1202mg
… on the app.
Fiber 17g
dinner
Pastas
30 MINUTES
halves; 5 oz)

15 MINUTES
Frozen Edamame (a little under according to package directions. During the last two minutes, add the frozen
Arugula (2/3 cup) tomatoes, arugula and lemon juice and heat through. Season with a pinch of
611 41g
80g Potassium 679mg
Fiber 23g
25 MINUTES
Baby Spinach (chopped; 1 1/2 Add mushrooms, peas, edamame and spinach. When sauce is simmering
cup) again and spinach has wilted, add pasta and stir until well coated. Place into
a bowl and enjoy!
629 47g
19g Sodium 353mg Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
82g Potassium 1304mg Mushroom Pasta - 600-700” on the app.
Fiber 26g
20 MINUTES
Whole Wheat Spaghetti (about Bring a large pot of water to boil. Once the water is boiling, add your pasta.
1 1/2 cups) Look at the back of the label on the pasta box to see how long to prepare
and enjoy!
634 45g
24g Sodium 189mg
… Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 600-
25 MINUTES
(93% lean, 7% fat; 5 oz) While the pasta cooks, heat a large skillet over medium heat with oil. Add
Tomato Sauce the ground turkey and sauté, breaking it up as it cooks. Once it is completely
Extra Virgin Olive Oil cooked through, pour the tomato sauce over top and mix well.
674 40g
21g Sodium 118mg Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 600-
85g Potassium 1348mg 700" on the app.
Fiber 13g
chicken.
dinner
curries
30 MINUTES
1/2 tomato)
Curry Powder
deveined; 5 oz) minutes. Place into a bowl, garnish with cilantro, and serve with rice on the
side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry with
604 42g
Rice - 600-700" on the app.
18g Sodium 269mg
70g Potassium 874mg Generally, rice triples when it is cooked, so 70 grams (about 1/2 cup) dry brown
Fiber 8g rice would be 210 grams (about 1 1/2 cups) cooked brown rice.
40 MINUTES
Brown Rice (dry; 1/2 cup) Cook rice according to package instructions or in a rice cooker.
Yellow Onion (chopped) Heat skillet over medium-high heat with non-stick cooking spray. Cook the
Garlic (clove, minced) onion for 3 to 4 minutes then add the garlic, ginger, curry powder, cumin
Ginger (fresh, minced) and salt and continue to cook for 1 minute more. Add the chicken broth and
Curry Powder stir to combine being sure to scrape any brown bits from the bottom of the
Cumin pan. Add the chicken and cook until cooked through.
Sea Salt Once the chicken is cooked, remove from the pan.
Chicken Broth Add the coconut milk to the skillet and stir frequently for 12 to 15 minutes,
Chicken Breast (boneless, allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
skinless; 6 oz) cilantro and lemon juice and season with additional salt if needed.
Cilantro (chopped) sauce. Enjoy!
Lemon Juice
610 45g 600-700" on the app.
18g Sodium 701mg
Fiber 4g
700-800
Calories
dinner
Stir Fry &

Rice Bowls
25 MINUTES
Rice Vinegar
Chili Powder
crumbled; 6 oz)
711 45g
23g Sodium 1086mg
… Generally, rice triples when it is cooked, so 85 grams (about 1/2 cup) dry rice
… would be 255 grams (about 1 1/2 cup) cooked rice.
Fiber 13g
20 MINUTES
Orange Bell Pepper (sliced; In a large frying pan or wok, add the oil. Then turn on the stove to medium-
3/4 bell pepper) high heat and allow the oil to heat slightly for about 1-2 minutes. Add the
boneless, skinless; 6.5 oz) Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
Sesame Seeds
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 700-800" on
717 51g the app.
24g Sodium 880mg
Fiber 4g
30 MINUTES
skinless, cubed; 6 oz)
substitute)
Honey
Cornstarch
peanuts. Enjoy!
tbsps)
on the app.
721 47g
… rice would be 240 grams (about 1 1/2 cups) cooked brown rice.
Fiber 8g
30 MINUTES
Tamari (can use soy sauce as a Cook rice according to package instructions or in a rice cooker.
substitute)
Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment
All Natural Peanut Butter paper.
Maple Syrup
Combine the tamari, peanut butter, maple syrup and water in a large mixing
Water
bowl. Add the tempeh and toss well to coat.
Tempeh (diced into cubes; 4
Transfer the tempeh to the baking sheet and bake for 20 minutes, turning
oz)
halfway through.
Purple Cabbage (thinly sliced;
2 cups) While the tempeh is baking, make the slaw by adding the cabbage to your
Lime (juiced) large mixing bowl with the lime juice, sea salt and black pepper. Massage
until slightly softened.
Frozen Edamame (2/3 cup) Add slaw to a bowl and top with the tempeh & edamame. Serve with
Brown Rice (dry; 1/4 cup) cooked rice on the side. Enjoy!
Water
Log this meal on MyFitnessPal by searching "BWS Peanut Tempeh with Purple
Cabbage Slaw & Rice - 700-800" on the app.
723 46g
85g Potassium 1647mg would be 135 grams (3/4 cup) cooked brown rice.
Fiber 12g
20 MINUTES
more minute.
755 47g
800” on the app.
Fiber 12g
would be 360 grams (about 2 cups) cooked quinoa.
20 MINUTES
boneless; 6 oz)
2 cups)
Water
775 51g
25g Sodium 1284mg
Fiber 10g
15 MINUTES
1/2 bell pepper)
removed; 5.3 oz)
Cashews (crushed; 2 1/4 tbsp)
Generally, quinoa triples when it is cooked, so 100 grams (about 1/2 cup) dry
quinoa would be 300 grams (about 1 1/2 cups) cooked quinoa.
796 58g
22g Sodium 806mg
Fiber 12g
dinner
one pan
meals
20 MINUTES
removed; 6.3 oz)
1/2 bell pepper)
Water
702 45g Rice - 700-800" on the app.
24g Sodium 762mg

Generally, rice triples when it is cooked, so 85 grams (about 1/2 cup) dry brown
78g Potassium 759mg
rice would be 255 grams (about 1 1/2 cups) cooked brown rice.
Fiber 6g
25 MINUTES
Yellow Onion (sliced; 1/2 onion) are soft.
Ginger (peeled and grated) Add the rapini and cook for about 5 more minutes or until the greens are
Garlic (cloves, minced) wilted and stalks are soft.
Sweet Potato (grated; about 2 Add into a bowl and enjoy!
cups)
Rapini (chopped)
Sea Salt (to taste)
704 52g The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
23g Sodium 758mg
…
Fiber 20g
1 HOUR
Salmon Fillet (7 oz) Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
27g Sodium 958mg
…
side. Enjoy!
800" on the app.
45 MINUTES
Extra Virgin Olive Oil brussels sprouts and cauliflower to the pan. Drizzle with olive oil ad season
halved; 1 1/2 cup) 30 to 35 minutes, flipping the tofu halfway through.
cup)
744 45g
27g Sodium 931mg
…
Fiber 21g
45 MINUTES
Brown Rice (dry; a little over 1/3 Cook rice according to package instructions or in a rice cooker.
cup)
Preheat the oven to 375°F (191ºC).
Water
Garlic Powder
Cumin
and drizzle oil over top. Sprinkle the remaining garlic powder, and sea salt.
Sea Salt
Mix everything well.
about 1 3/4 cup)
florets; 1 3/4 cup) Place on a plate and enjoy!
Frozen Edamame (about 1 cup)
755 48g
24g Sodium 725mg
Fiber 21g
30 MINUTES
Tofu (firm, pat dry; 8 oz) Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
Chickpeas (1/2 cup)
Sourdough Bread
Fiber 20g
40 MINUTES
Sweet Potato (medium, cubed; Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
2 3/4 cups) paper.
27g Sodium 469mg
…
Fiber 20g
dinner
Pastas
25 MINUTES
(93% lean, 7% fat; 6.2 oz) While the pasta cooks, heat a large skillet over medium heat with oil. Add
723 46g
24g Sodium 141mg Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 700-
85g Potassium 1419mg 800" on the app.
Fiber 13g
chicken.
20 MINUTES
Whole Wheat Spaghetti (2 Bring a large pot of water to boil. Once the water is boiling, add your pasta.
cups) Look at the back of the label on the pasta box to see how long to prepare
Arugula (2 cups) are no longer translucent.
and enjoy!
733 49g
27g Sodium 192mg
15 MINUTES
Frozen Edamame (a little under according to package directions. During the last two minutes, add the frozen
Arugula (1 cup) tomatoes, arugula and lemon juice and heat through. Season with a pinch of
733 48g
96g Potassium 823mg
Fiber 28g
25 MINUTES
Cornstarch garlic powder, cornstarch, nutritional yeast and a. pinch of salt. Bring to a
Nutritional Yeast boil, whisking occasionally.
cup) again and spinach has wilted, add pasta and stir until well coated. Serve
Sourdough Bread (toasted) with toasted sourdough topped with ghee and enjoy!
Ghee
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &

790 52g Mushroom Pasta - 700-800” on the app.
23g Sodium 617mg
Fiber 27g
dinner
curries
30 MINUTES
1/2 tomato)
Curry Powder
deveined; 5.3 oz) minutes. Place into a bowl, garnish with cilantro, and serve with rice on the
side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry with
703 45g
Rice - 700-800" on the app.
25g Sodium 291mg
75g Potassium 973mg Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry brown
Fiber 8g rice would be 240 grams (about 1 1/2 cups) cooked brown rice.
40 MINUTES
Yellow Onion (chopped) Heat skillet over medium-high heat and spray with non-stick cooking spray.
Garlic (clove, minced) Cook the onion for 3 to 4 minutes then add the garlic, ginger, curry powder,
Ginger (fresh, minced) cumin and salt and continue to cook for 1 minute more. Add the chicken
Curry Powder broth and stir to combine being sure to scrape any brown bits from the
Cumin bottom of the pan. Add the chicken and cook until cooked through.
Sea Salt Once the chicken is cooked, remove from the pan.
Chicken Broth Add the coconut milk to the skillet and stir frequently for 12 to 15 minutes,
Chicken Breast (boneless, allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
skinless; 6 oz) cilantro and lemon juice and season with additional salt if needed.
Cilantro (chopped) sauce. Enjoy!
Lemon Juice
Log this meal on MyFitnessPal by searching "BWS Chicken Curry with Rice - 700-
731 48g 800" on the app.
22g Sodium 1159mg
would be 285 grams (2 cups) cooked brown rice.
Fiber 5g
800+
Calories
dinner
Stir Fry &

Rice Bowls
25 MINUTES
Rice Vinegar
Chili Powder
crumbled; 7.1 oz)
800+" on the app.
808 49g
Fiber 14g
20 MINUTES
Orange Bell Pepper (sliced; 1 In a large frying pan or wok, add the oil. Then turn on the stove to medium-
Zucchini (sliced; 1 large sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
zucchini) the chicken is cooked through.
Chicken Breast (diced; Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
boneless, skinless; 6.5 oz) and then transfer the stir fry to a bowl.
Soy Sauce
Sesame Seeds
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 800+" on
the app.
816 54g
26g Sodium 1031mg
Fiber 6g
30 MINUTES
trimmed; 2 cups) until fragrant. Add the chicken back in and put a lid on to finish cooking,
substitute)
Honey
Cornstarch
peanuts. Enjoy!
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 800+" on
the app.
829 52g
97g Potassium 1264mg rice would be 270 grams (about 1 1/2 cups) cooked brown rice.
Fiber 10g
20 MINUTES
more minute.
Jalapeno Pepper (small, seeds removed
and finely chopped) Stir in the tomato and half of the lime juice and continue to cook for another
Tomato (diced; 1 tomato) three to five minutes until the tomatoes begin to soften. Add a little bit of
829 54g
27g Sodium 120mg Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 800+” on
the app.
Fiber 13g
would be 360 grams (about 2 cups) cooked quinoa.
30 MINUTES
Tamari (can use soy sauce as a Cook rice according to package instructions or in a rice cooker.
substitute)
Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment
All Natural Peanut Butter paper.
Maple Syrup
Combine the tamari, peanut butter, maple syrup and water in a large mixing
Water
bowl. Add the tempeh and toss well to coat.
Tempeh (diced into cubes; 4.9
Transfer the tempeh to the baking sheet and bake for 20 minutes, turning
oz)
halfway through.
Purple Cabbage (thinly sliced;
2 cups) While the tempeh is baking, make the slaw by adding the cabbage to your
Lime (juiced) large mixing bowl with the lime juice, sea salt and black pepper. Massage
until slightly softened.
Frozen Edamame (2/3 cup) Add slaw to a bowl and top with the tempeh & edamame. Serve with
Brown Rice (dry; about 1/3 cup) cooked rice on the side. Enjoy!
Water
Log this meal on MyFitnessPal by searching "BWS Peanut Tempeh with Purple
Cabbage Slaw & Rice - 800+" on the app.
830 53g
98g Potassium 1796mg rice would be 180 grams (about 1 cup) cooked brown rice.
Fiber 12g
20 MINUTES
boneless; 6.5 oz)
2 cups)
Water
& Rice - 800+" on the app.
872 56g
Generally, rice triples when it is cooked, so 55 grams (about 1/3 cup) dry brown
30g Sodium 1293mg
rice would be 165 grams (about 1 cup) cooked brown rice.
Fiber 10g
15 MINUTES
removed, chopped; about 3 cups)
1/2 bell pepper)
removed; 5.3 oz)
800+" on the app.
Generally, quinoa triples when it is cooked, so 115 grams (about 2/3 cup) dry
quinoa would be 345 grams (about 2 cups) cooked quinoa.
880 61g
25g Sodium 824mg
Fiber 14g
dinner
one pan
meals
45 MINUTES
halved; 2 cups) 30 to 35 minutes, flipping the tofu halfway through.
cup)
Brussels Sprouts & Cauliflower - 800+” on the app.
816 51g
29g Sodium 959mg
Fiber 24g
40 MINUTES
Sweet Potato (cubed; 2 3/4 Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
cups) paper.
27g Sodium 527mg
Fiber 25g
Sweet Potatoes & Broccolini - 800+" on the app.
25 MINUTES
Yellow Onion (sliced; 1/2 are soft.
onion) Add the rapini and cook for about 5 more minutes or until the greens are
Ginger (peeled and grated) wilted and stalks are soft.
Garlic (cloves, minced) Add into a bowl and enjoy!
Sweet Potato (grated; about 2
1/2 cups)
Rapini (chopped)
Sea Salt (to taste)
Skillet - 800+" on the app.
822 57g chicken.
26g Sodium 861mg

Fiber 26g
30 MINUTES
(from the can with juices; 2 cups) and cover with a lid. Simmer for 10 minutes.
Chickpeas (1/2 cup)
Sourdough Bread
840 49g Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 800+” on
…
Fiber 22g
1 HOUR
Sweet Potato (3 cups) Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
28g Sodium 1024mg
…
Fiber 13g
side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Healthy Fish n' Chips - 800+"
on the app.
45 MINUTES
Brown Rice (dry; a little over 1/2 Cook rice according to package instructions or in a rice cooker.
cup)
Preheat the oven to 375°F (191ºC).
Water
Garlic Powder
Cumin
and drizzle olive oil over top. Sprinkle the remaining garlic powder, and sea
Sea Salt
salt. Mix everything well.
about 2 cups)
florets; 2 cups) Place on a plate and enjoy!
Frozen Edamame (a little over 1
cup)
Broccoli - 800+" on the app.
857 53g
28g Sodium 745mg
would be 270 grams (about 1 1/2 cups) cooked rice.
…
Fiber 23g
dinner
Pastas
25 MINUTES
(93% lean, 7% fat; 6.5 oz) While the pasta cooks, heat a large skillet over medium heat with oil. Add
807 50g
25g Sodium 155mg Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce -
99g Potassium 1697mg 800+" on the app.
Fiber 16g
chicken.
15 MINUTES
Chickpea Pasta (dry; 5 oz) Bring a large pot of salted water to a boil and cook the chickpea pasta
Frozen Edamame (a little over according to package directions. During the last two minutes, add the frozen
Extra Virgin Olive Oil water. Set aside.
Cherry Tomatoes (halved; 2/3 In the same pot over medium heat, spray with non-stick spray and add the
cup) tomatoes, arugula and lemon juice and heat through. Season with a pinch of
Arugula (1 cup) salt and pepper. Add the pasta and edamame into the pot and stir in the
Lemon Juice hummus. Add the pasta water one small splash at a time and stir until your
Hummus
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 800+” on the
815 53g app.
31g Sodium 812mg
Fiber 30g
20 MINUTES
Whole Wheat Spaghetti (2 1/4 Bring a large pot of water to boil. Once the water is boiling, add your pasta.
cups) Look at the back of the label on the pasta box to see how long to prepare
Shrimp (peeled, deveined; 7 Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
and enjoy!
860 62g
31g Sodium 254mg
98g Potassium 1417mg Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 800+"
25 MINUTES
cup) again and spinach has wilted, add pasta and stir until well coated. Serve
Sourdough Bread (toasted) with toasted sourdough topped with ghee and enjoy!
Ghee
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &

952 57g Mushroom Pasta - 800+” on the app.
27g Sodium 881mg
Fiber 28g
dinner
curries
30 MINUTES
Yellow Onion (medium, finely diced) onions for five minutes, or until soft and golden brown. Add a tablespoon of
Tomato (medium, finely diced) water at a time if the onions begin to stick.
Curry Powder Add the tomato and curry powder. Cook for one minute.
deveined; 5.6 oz)
Add the shrimp and simmer until warmed through, about two to three
minutes. Place into a bowl, garnish with cilantro, and serve with rice on the
side. Enjoy!
818 51g
26g Sodium 380mg Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry with
96g Potassium 1269mg Rice - 800+" on the app.
Fiber 12g
would be 300 grams (about 2 cups) cooked brown rice.
40 MINUTES
Extra Virgin Olive Oil Heat skillet over medium-high heat with oil. Cook the onion for 3 to 4
Yellow Onion (chopped) minutes then add the garlic, ginger, curry powder, cumin and salt and
Garlic (clove, minced) continue to cook for 1 minute more. Add the chicken broth and stir to
Ginger (fresh, minced) combine being sure to scrape any brown bits from the bottom of the pan.
Curry Powder Add the chicken and cook until cooked through.
Cumin Once the chicken is cooked, remove from the pan.
Sea Salt Add the coconut milk to the skillet and stir frequently for 12 to 15 minutes,
Chicken Broth allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
Chicken Breast (boneless, cilantro and lemon juice and season with additional salt if needed.
skinless; 6.5 oz)
Canned Coconut Milk (full fat) sauce. Enjoy!
Cilantro (chopped)
Lemon Juice
800+" on the app.
826 52g
rice would be 300 grams (about 2 cups) cooked brown rice.
Fiber 6g

CSMs Dinner

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

CSMs Dinner

Uploaded by

Copyright:

Available Formats

CALORIE SPECIFIC MEALS

STIR FRY & RICE BOWLS

200-300 calories 200-300 calories 200-300 calories

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

STIR FRY & RICE BOWLS

300-400 calories 700-800 calories

Tempeh Taco Bowl Crispy Ground Tofu on Rice

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

ONE PAN MEALS

200-300 calories 200-300 calories

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

ONE PAN MEALS

200-300 calories 200-300 calories

One Pan Tofu, Brussels Sprouts & Cauliflower Tofu Shakshuka

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

400-500 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

Chicken Curry with Rice

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

Stir Fry &

Generally, quinoa triples when it is cooked, so 35 grams (3 tbsps) dry quinoa

Shrimp (deveined, peeled, tails Preheat the oven to 400ºF (204ºC).

Tofu (drained, chopped into Preheat the oven to 375°F (191ºC).

Dried Basil Preheat the oven to 400ºF (205ºC).

Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with

Add red pepper ﬂakes.

Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,

21g Potassium 1119mg

Stir Fry &

Dried Basil Preheat the oven to 400ºF (205ºC).

Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with

Tofu (drained, chopped into Preheat the oven to 375°F (191ºC).

11g Sodium 698mg

Add red pepper ﬂakes.

Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,

Vegetable Broth Cook rice according to package instructions or in a rice cooker

Stir Fry &

17g Sodium 622mg

16g Sodium 686mg

Dried Basil Preheat the oven to 400ºF (205ºC).

Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with

Add red pepper ﬂakes.

Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,

Vegetable Broth Cook rice according to package instructions or in a rice cooker

Stir Fry &

16g Sodium 700mg

Dried Basil Preheat the oven to 400ºF (205ºC).

Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with

Add red pepper ﬂakes.

Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,

Stir Fry &

17g Sodium 738mg

Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,

Stir Fry &

24g Sodium 762mg

Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &