The ONLY 5 Meal & Snack Plan $65

This weekly plan consists of 3 meals and 2 snacks.

Vegetarian Quinoa Power Bowl

Corn, Hummus, Black Beans, Mixed Veggies, Celery, and Cucumbers.

Note: Some veggies may be swapped out due to seasonal changes in availability.

Nutrition:

Calories: 840 kcal, 42%

Total Carbs: 132g, 48%

Fiber: 31g, 111%

Sugars: 14g

Protein: 28g, 56%

Total Fat: 24g, 31%

Saturated Fat: 3.5g, 18%

Sodium: 780mg, 34%

Micronutrients:

• Vitamin A (140% DV): Driven heavily by mixed vegetables like carrots, spinach, or broccoli.

• Vitamin C (110% DV): Sourced from the raw cucumbers, celery, and bell peppers in the veggie mix.

• Iron (45% DV): Supplied as plant-based non-heme iron from the black beans, hummus, and quinoa base.

• Calcium (15% DV): Sourced via the sesame tahini in the hummus and the dark greens in the mixed veggies.

• Potassium (32% DV): High concentration provided naturally by corn, black beans, and celery.

• Magnesium (60% DV): Quinoa is an excellent source of magnesium to support muscle and nerve function.

• Folate (55% DV): Plentifully supplied by legumes (black beans, chickpeas from hummus) and corn.

Balela Salad

Vegetarian Mediterranean chickpea and black bean salad with sumac, veggies, and herbs. Balela salad features chickpeas and black beans, tossed together with diced tomatoes, cucumber, onion, garlic, parsley, and mint. Add to that a bit of sumac, olive oil, lemon juice, and salt and pepper.

Nutrition:

Calories: 93.66

Total Fat: 3.43g

Saturated Fat: 0.46g

Cholesterol: 0mg

Sodium: 231.53mg

Total Carbohydrates: 12.7g

Fiber: 4.13g

Sugar: 0.9g

Protein: 4.2g

Micronutrients:

• Vitamin A: 1%

• Iron: 7%

• Magnesium: 6%

• Zinc: 4.66%

• Thiamin (B1): 5%

• Niacin (B3): 2.33%

• Folic Acid (B9): 8%

• Vitamin E: 2%

• Calcium:2.66%

• Potassium: 4%

• Phosphorus: 5.66%

• Riboflavin (B2): 4%

• Vitamin B6: 16.33%

• Vitamin K: 7%

High-Protein Bite-Sized Boneless Chicken Dish in Tomato Masala Gravy

Boneless Chicken cooked until pink is gone, removed, masala gravy made, then chicken added back in to simmer. Served with steamed or roasted broccoli and hummus.

Nutrition:

Calories: 900 kcal

Protein: 95g (Driven heavily by lean chicken breast/thigh and boosted by chickpea-based hummus)

Carbohydrates: 49g

Dietary Fiber: 13g (Contributed by the broccoli and chickpea hummus)

Total Fat: 37g (From olive oil in the hummus and any trace fats/cream in the masala)

Micronutrients:

High amounts from the fresh tomatoes in the gravy and the steamed or roasted broccoli.

• Vitamin A & Beta-Carotene: Provided by tomatoes and broccoli florets.

• Iron & Plant-Based Minerals: Delivered via the chickpeas (hummus), supporting oxygen transport and energy metabolism.

• Anti-Inflammatory Spices: Traditional masala spices like turmeric (curcumin), ginger, and garlic offer potent antioxidants and immune-supportive properties.

• Potassium: Plentiful via tomato-based gravy and cruciferous broccoli, aiding fluid and cardiovascular balance.

SNACKS

Pick 2 snack flavors below

Blueberry Granola Yogurt Jar

Apple Granola Yogurt Jar

Chia Yogurt Granola Assorted Fruit Jar

Blueberry Granola Yogurt Jar

Nutrition:

Calories: 630 kcal

Total Fat: 10g (mostly from the granola).

Total Carbohydrates: 98g

Dietary Fiber: 12g (contributed by the oats/nuts in granola and fresh berries).

Sugars: 58g (natural milk sugars and fruit sugars plus vanilla yogurt/granola sweetness).

Protein: 36g (heavily boosted by the Greek yogurt).

Micronutrients

• Calcium: 350–400 mg (approx. 30% DV, from the nonfat Greek vanilla yogurt)

• Vitamin C: 20–25 mg (approx. 25%–30% DV, from the blueberries)

• Iron: 2–3 mg (from the oat-based granola)

• Potassium: 600–700 mg (from yogurt and fruit combined)

Apple Granola Yogurt Jar

Nutrition:

Calories: 887 kcal

Total Fat: 10.7g (0g from yogurt, negligible from peeled apple, 10.7g from granola).

Total Carbohydrates: 133g

Dietary Fiber: 5.5g (Peeled apples and oats provide modest fiber; non-fat Greek yogurt contains 0g).

Sugars: 95g (Combination of natural milk sugars, added vanilla yogurt sweeteners, and fruit fructose).

Protein: 62.4g (Dominated by the high-protein non-fat Greek yogurt base).

Micronutrients & Minerals (Combined Approximate Total)

• Calcium: 770 mg (Primarily from the dairy yogurt, covering roughly 60% of your daily recommended intake).

• Potassium: 1,088 mg (Contributed strongly by both the yogurt and the apple).

• Iron: 1.8 mg (Sourced mainly from the granola/oats).

• Vitamin C: 7 mg (Sourced from the peeled apple pieces).

• Sodium: 225 mg (Derived mostly from the yogurt base).

Chia Yogurt Granola Assorted Fruit Jar

Nutrition:

Calories: 756 kcal

Protein: 48.3g

Total Carbohydrates: 90.5g

Dietary Fiber: 19.1g (68% Daily Value).

Total Sugars: 33.2g (all natural sugars from dairy and fruit; 0g added sugar).

Total Fat: 25.4g

• Saturated Fat: 8.1g

• Healthy Omega-3 Fatty Acids: 4.5g (sourced primarily from the chia seeds).

Micronutrients:

• Calcium: 511.4 mg (40% Daily Value, driven heavily by both the Greek yogurt and the raw chia seeds).

• Potassium: 841.5 mg (18% Daily Value, primarily derived from the fresh berries and yogurt).

• Vitamin C: 67.5 mg (75% Daily Value, supplied entirely by the fresh fruit layer).

• Iron: 3.6 mg (20% Daily Value, coming from the whole-grain oats in the granola and the chia seeds).

• Magnesium: 80.4 mg (20% Daily Value, sourced from the dense mineral matrix of the chia seeds).