3300-3400 calorie Fast Cooking (DP) - MealGarden

3300-3400 calorie Fast Cooking (DP)

Designed for speed in the kitchen and little use of equipment, these meals and snacks will help you feel energized and satisfied.

If really pressed for time or energy, meals can be substituted with following premade meals: HEB Meal Simples, Healthy Choice, Lean Cuisine, or Eating Well brands. Aim for 25 g protein or higher and containing a vegetable and at least 30 grams of carbohydrates.

Feel free to follow this meal plan as it is written, or choose 1-2 days to use for the week while rotating through the rest of the meal plan.

Enjoy!

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Advanced Preparations

Monday

Health Highlights

Breakfast

Overnight Protein Oats w/ Mootopia

8 h 5 min

Overnight Protein Oats w/ Mootopia

Snack

Avocado

0.50 avocado(s)

Dave's Killer Bread Epic Everything Bagel

Dave's Killer Bread Epic Everything Bagel

95 gm

Lunch

15-Minute Meal Prep Chicken & Rice Bowls

15 min

15-Minute Meal Prep Chicken & Rice Bowls

Snack

Paleo Protein Powder

1 Scoop

Banana (s)

1 medium

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Apple

1 small

Ideal Dill Fish

12 min

Ideal Dill Fish

Central Market Quick Heat White & Red Quinoa

Central Market Quick Heat White & Red Quinoa

1 1 cup

HEB Organics Frozen Steamable Normandy Blend

HEB Organics Frozen Steamable Normandy Blend

3 1 cup

Snack

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

GF Quinoa Buckwheat & Dates Cereal (Sweetened)

45 min

GF Quinoa Buckwheat & Dates Cereal (Sweetened)

Tuesday

Health Highlights

Breakfast

Overnight Protein Oats w/ Mootopia

8 h 5 min

Overnight Protein Oats w/ Mootopia (leftovers)

Snack

Dave's Killer Bread Epic Everything Bagel

Dave's Killer Bread Epic Everything Bagel

95 gm

Avocado

0.50 avocado(s)

Lunch

15-Minute Meal Prep Chicken & Rice Bowls

15 min

15-Minute Meal Prep Chicken & Rice Bowls (leftovers)

Snack

Paleo Protein Powder

1 Scoop

Banana (s)

1 medium

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Apple

1 small

Coconut Aminos Marinated Salmon

1 h 20 min

Coconut Aminos Marinated Salmon

Quick Quinoa Bean Salad

15 min

Quick Quinoa Bean Salad

HEB Organics Frozen Steamable Normandy Blend

HEB Organics Frozen Steamable Normandy Blend

3 1 cup

Snack

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

GF Quinoa Buckwheat & Dates Cereal (Sweetened)

45 min

GF Quinoa Buckwheat & Dates Cereal (Sweetened) (leftovers)

Wednesday

Health Highlights

Breakfast

Overnight Protein Oats w/ Mootopia

8 h 5 min

Overnight Protein Oats w/ Mootopia (leftovers)

Snack

Protein Plus Peanut Butter and Jelly Sandwich

2 min

Protein Plus Peanut Butter and Jelly Sandwich

Apple

1 cup slices

Lunch

15-Minute Meal Prep Chicken & Rice Bowls

15 min

15-Minute Meal Prep Chicken & Rice Bowls (leftovers)

Snack

Paleo Protein Powder

1 Scoop

Banana (s)

1 medium

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Slow Cooker Salsa Verde Chicken

4 h 5 min

Slow Cooker Salsa Verde Chicken

H-E-B Shredded Cheddar

1 oz

Orange juice

1 cup

H-E-B No Salt Added Black Beans

0.50 Cup (s)

H-E-B Steamable Whole Grain Brown Rice

1 Cup (s)

Avocado

0.25 avocado(s)

Snack

Strawberries

0.50 cup slices

HEB SI Fat Free Small Curd Cottage Cheese, 16 oz

1 Cup (s)

Central Market Multigrain Pita Chips

Central Market Multigrain Pita Chips

30 gm

Thursday

Health Highlights

Breakfast

Herbed Bagel & Lox

15 min

Herbed Bagel & Lox

Red grape

1 cup

Snack

Protein Plus Peanut Butter and Jelly Sandwich

2 min

Protein Plus Peanut Butter and Jelly Sandwich

Apple

1 cup slices

Lunch

Red grape

1 cup

Meal Simple by H‑E‑B Caprese Chicken Pasta Bowl

Meal Simple by H‑E‑B Caprese Chicken Pasta Bowl

1 bowl

Snack

Paleo Protein Powder

1 Scoop

Banana (s)

1 medium

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Slow Cooker Salsa Verde Chicken

4 h 5 min

Slow Cooker Salsa Verde Chicken (leftovers)

H-E-B Shredded Cheddar

1 oz

H-E-B Steamable Whole Grain Brown Rice

1 Cup (s)

Orange juice

1 cup

Avocado

0.25 avocado(s)

H-E-B No Salt Added Black Beans

0.50 Cup (s)

Snack

Strawberries

0.50 cup slices

Central Market Multigrain Pita Chips

Central Market Multigrain Pita Chips

30 gm

HEB SI Fat Free Small Curd Cottage Cheese, 16 oz

1 Cup (s)

Friday

Health Highlights

Breakfast

Herbed Bagel & Lox

15 min

Herbed Bagel & Lox

Red grape

1 cup

Snack

H-E-B Select Ingredients Mozzarella String Cheese

H-E-B Select Ingredients Mozzarella String Cheese

2 stick

Cocoa Dipped Almond 100 cal pack

Cocoa Dipped Almond 100 cal pack

1 1 packet (100 cal)

Pretzels, hard, salted

1 cup

Lunch

Crock Pot Chicken Enchilada Quinoa

6 h 10 min

Crock Pot Chicken Enchilada Quinoa

Air Fryer Peppers and Onions

11 min

Air Fryer Peppers and Onions

cuties mandarins

cuties mandarins

2 Mandarin

Snack

Banana (s)

1 medium

Paleo Protein Powder

1 Scoop

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Toaster Oven Black Bean-Chicken Quesadillas

25 min

Toaster Oven Black Bean-Chicken Quesadillas

Apple juice

1 cup

Refried beans, canned, traditional style

0.50 cup

Snack

H‑E‑B Select Ingredients Blendables Mango Mandarin Smoothie

H‑E‑B Select Ingredients Blendables Mango Mandarin Smoothie

1 1 cup

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Saturday

Health Highlights

Breakfast

Very Berry Yogurt

5 min

Very Berry Yogurt

Central Market Smooth Peanut Butter

Central Market Smooth Peanut Butter

1 2 tbsp

Snack

H-E-B Select Ingredients Mozzarella String Cheese

H-E-B Select Ingredients Mozzarella String Cheese

1 stick

Cocoa Dipped Almond 100 cal pack

Cocoa Dipped Almond 100 cal pack

1 1 packet (100 cal)

Pretzels, hard, salted

1 cup

Lunch

Air Fryer Peppers and Onions

11 min

Air Fryer Peppers and Onions (leftovers)

Crock Pot Chicken Enchilada Quinoa

6 h 10 min

Crock Pot Chicken Enchilada Quinoa

cuties mandarins

cuties mandarins

2 Mandarin

Snack

Banana (s)

1 medium

Paleo Protein Powder

1 Scoop

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Central Market Quick Heat White & Red Quinoa

Central Market Quick Heat White & Red Quinoa

1 1 cup

Salmon & Avocado Salad

15 min

Salmon & Avocado Salad

H‑E‑B Frozen Steamable Shelled Edamame Soybean

H‑E‑B Frozen Steamable Shelled Edamame Soybean

1 1/2 CUP

Snack

Toast & Peanut Butter

2 min

Toast & Peanut Butter

H‑E‑B Original Applesauce Cups

H‑E‑B Original Applesauce Cups

1 container

Sunday

Health Highlights

Breakfast

Very Berry Yogurt

5 min

Very Berry Yogurt

Central Market Smooth Peanut Butter

Central Market Smooth Peanut Butter

1 2 tbsp

Snack

Chobani Complete Strawberry Cream Greek Yogurt Drink

Chobani Complete Strawberry Cream Greek Yogurt Drink

10 oz

Central Market The Lighter Side of Popcorn

1 4 cups

Lunch

Air Fryer Peppers and Onions

11 min

Air Fryer Peppers and Onions (leftovers)

Crock Pot Chicken Enchilada Quinoa

6 h 10 min

Crock Pot Chicken Enchilada Quinoa

cuties mandarins

cuties mandarins

2 Mandarin

Snack

Banana (s)

1 medium

Paleo Protein Powder

1 Scoop

H-E-B MooTopia Lactose Free Fat Free Milk

2 Cup (s)

Dinner

Coleslaw salad dressing

3 tbsp

H-E-B Fully Cooked Lean Beef Burgers

H-E-B Fully Cooked Lean Beef Burgers

1 1 burger

H‑E‑B 100% Whole Wheat Hamburger Buns

H‑E‑B 100% Whole Wheat Hamburger Buns

1 1 bun

Avocado

0.25 avocado(s)

Alexa Sweet Potatoes Fries

Alexa Sweet Potatoes Fries

3 oz

Apple juice

1 cup

Applegate Naturals Hickory Smoked Uncured Turkey Bacon

Applegate Naturals Hickory Smoked Uncured Turkey Bacon

2 1 pan fried slice

Power Slaw

Power Slaw

1 1.5 cups

Air Fryer Sweet Potato Fries

Snack

Toast & Peanut Butter

2 min

Toast & Peanut Butter (leftovers)

H‑E‑B Original Applesauce Cups

H‑E‑B Original Applesauce Cups

1 container

MS, RD, LD

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