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
300-400 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
Orange Chicken with Broccoli
Spicy Chicken Sweet Potato Meal Prep
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
800+ calories
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dinner
= Vegetarian Recipe
= Vegan Recipe
STIR FRY & RICE BOWLS
Kung Pao Chicken
Peanut Tempeh with Purple Cabbage Slaw & Rice
300-400 calories
700-800 calories
400-500 calories
800+ calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
Tempeh Taco Bowl
Crispy Ground Tofu on Rice
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
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dinner
= Vegetarian Recipe
= Vegan Recipe
ONE PAN MEALS
One Pan Shrimp Fajitas
Beef, Sweet Potato & Rapini Skillet
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
Pork Tenderloin with Steamed Parsnips & Carrots
Healthy Fish n’ Chips
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
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dinner
= Vegetarian Recipe
= Vegan Recipe
ONE PAN MEALS
One Pan Harissa Chicken, Sweet Potatoes & Broccolini
One Pan Tofu, Cauliflower & Broccoli
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
One Pan Tofu, Brussels Sprouts & Cauliflower
Tofu Shakshuka
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
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dinner
= Vegetarian Recipe
= Vegan Recipe
PASTAS
Zucchini Noodle Bolognese
Pasta with Meat Sauce
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
Spaghetti Squash, Turkey & Broccoli
Spaghetti with Chicken, Spinach & Tomatoes
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
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dinner
= Vegetarian Recipe
= Vegan Recipe
PASTAS
Creamy Edamame & Mushroom Pasta
Lemony Shrimp Pasta
400-500 calories
200-300 calories
500-600 calories
300-400 calories
600-700 calories
400-500 calories
700-800 calories
500-600 calories
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
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dinner
= Vegetarian Recipe
= Vegan Recipe
CURRIES
Shrimp Madras Curry
Coconut Chicken Curry & Zoodles with Green Beans
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
Chicken Curry with Rice
500-600 calories
600-700 calories
700-800 calories
800+ calories
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200-300
Calories
dinner
Stir Fry &
Rice Bowls
20 MINUTES
Shirataki Noodles
Orange Bell Pepper (sliced; 1/2
bell pepper)
Zucchini (sliced; 1/4 large)
Chicken Breast (diced;
boneless, skinless; 4 oz)
Place shirataki noodles in a colander and rinse the shirataki noodles with
cold water. Once rinsed thoroughly, add them to a small saucepan and cover
with water. Bring to a boil for about 5 minutes, then drain and rinse again as
you did before.
In a large frying pan or wok, spray with non-stick cooking spray. Then turn
on the stove to medium-high heat and allow to heat slightly for about 1-2
minutes. Add the sliced bell pepper, zucchini, and chicken. Cook for about
10 minutes, until the chicken is cooked through.
Soy Sauce
Hot Sauce (or to taste)
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
Fiber
29g
6g Sodium
516mg
12g Potassium
789mg
2g
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 200-300" on
the app.
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20 MINUTES
Shrimp (peeled, deveined; 4
oz)
Chili Powder
Egg
Cauliflower Rice (1 cup)
Red Bell Pepper (diced; about
1/2 bell pepper)
Soy Sauce
Fiber
In the same pan, add the egg and scramble. Once the egg is fully cooked,
remove and set aside.
In the same pan, add the cauliflower rice and red pepper. Cook without
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.
Green Onion (sliced)
226
Place the peeled and deveined shrimp on a pan, and season with the chili
powder. Meanwhile, heat a skillet over medium heat with non-stick spray.
Add the shrimp to the pan. Cook the shrimp for about 3 minutes per side
until they turn fully pink. Remove the shrimp and set aside on a separate
plate.
32g
5g Sodium
534mg
12g Potassium
557mg
Add the shrimp and egg back to the pan and stir to mix everything together.
Top with the green onion, and place on a separate plate. Enjoy!
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 mediumsized 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.”
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20 MINUTES
Chicken Breast (skinless,
boneless; 3.5 oz)
Dice the chicken into 1 inch cubes. Add in the chicken and saute until
cooked through and browned (about 10 minutes)
Chicken Broth
Garlic (cloves, minced)
Navel Orange (zested and juiced)
Tamari (can use soy sauce as a
substitute)
Broccoli (chopped into florets;
2 cups)
Sesame Seeds
6g Sodium
31g
673mg
20g Potassium 1080mg
…
Fiber
Lightly steam the broccoli florets, and then season with sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve. Enjoy!
Sea Salt & Black Pepper (to taste)
248
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
- 200-300" on the app.
7g
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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,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Garlic Powder
Smoked Paprika
Chili Powder
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
8g Sodium
30g Potassium
Fiber
20g
541mg
331mg
Generally, rice triples when it is cooked, so 30 grams (about 1/8 cup) dry rice
would be 90 grams (about 1/3 cup) cooked rice.
4g
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20 MINUTES
Quinoa (dry; 1/8 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat
Water
Tempeh (crumbled; 2.7 oz)
Chili Powder
Heat a pan over medium-high heat and spray with non-stick spray. Add the
crumbled tempeh and cook for about five minutes until browned. Add the
chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Cumin
Oregano
Jalapeno Pepper (small, seeds
removed and finely chopped)
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
Tomato (diced; 1/2 tomato)
Lime (juiced, divided)
Romaine (chopped)
261
10g Sodium
27g Potassium
Fiber
4g
To serve, divide the romaine lettuce, quinoa, and tempeh in the bowl and
drizzle with the remaining lime juice. Enjoy!
20g
55mg
692mg
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 200300” on the app.
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.
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45 MINUTES
Chicken Breast (boneless,
skinless, cubed; 3 oz)
Preheat the oven to 425ºF (218ºC). Toss the cubed chicken pieces with the
spices. Stir everything to combine, and store in the fridge for 15 minutes
while you prep the other ingredients.
Cajun Seasoning
Extra Virgin Olive Oil
Prepare a sheet pan with aluminum foil and spray with non-stick spray.
Arrange the vegetables over top. Drizzle with olive oil and sprinkle a pinch
of salt over top.
Sweet Potato (peeled and
diced; about 3/4 cup)
Broccoli (chopped into florets,
1 cup)
Arrange a separate sheet pan like you did for the vegetables, except place
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
7g Sodium
27g Potassium
Fiber
6g
24g
1246mg
937mg
Log this meal on MyFitnessPal by searching "BWS Spicy Chicken Sweet Potato
Meal Prep - 200-300" on the app.
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15 MINUTES
Quinoa (dry; 3 tbsps)
Combine quinoa and water together in a saucepan. Place over high heat
and bring to a boil. Once boiling, reduce heat to a simmer and cover with a
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.
Water
Extra Virgin Olive Oil
Maple Syrup
Meanwhile, in a small bowl, whisk together the oil, maple syrup, apple cider
vinegar, and tamari (or soy sauce).
Apple Cider Vinegar
Tamari (substitute soy sauce)
Kale Leaves (tough stems
removed, chopped; 1 cup)
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Green Bell Pepper (chopped;
1/4 bell pepper)
Drizzle the dressing overtop. Enjoy!
Snap Peas (chopped; about 1/2
cup)
Shrimp, Cooked (tails removed;
2 oz)
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 200-300" on the app.
Generally, quinoa triples when it is cooked, so 35 grams (3 tbsps) dry quinoa
would be 105 grams (about 1/2 cup) cooked quinoa.
281
Fiber
20g
7g Sodium
331mg
35g Potassium
577mg
5g
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
45 MINUTES
Tofu (extra firm, drained; 5.2
oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Brussels Sprouts (trimmed and
halved; 1 cup)
Cauliflower (chopped into
florets; 1 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the brussels sprouts and
cauliflower to the pan. Spray with non-stick spray and season with a pinch of
salt and pepper. Add the marinated tofu to the baking sheet. Bake for 30 to
35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sea Salt & Black Pepper (to taste)
210
Fiber
20g
8g Sodium
396mg
21g Potassium
896mg
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Brussels
Sprouts & Cauliflower - 200-300” on the app.
7g
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20 MINUTES
Shrimp (deveined, peeled, tails
removed; 2.8 oz)
Red Bell Pepper (thinly sliced;
about 1/2 bell pepper)
Green Bell Pepper (thinly
sliced; about 1/2 bell pepper)
Red Onion (thinly sliced; about
Preheat the oven to 400ºF (204ºC).
Place aluminum foil over top of a baking sheet and spray with non-stick
spray. Then place the shrimp, peppers, and onions on top of the baking
sheet. Drizzle the oil over top of the shrimp and then season the shrimp with
the taco seasoning. Mix together the shrimp and veggies until they are well
coated and then arrange into a single layer.
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
shrimp from the pan and set aside on a separate plate. Place the sheet pan
back into the oven and broil the peppers and onions for three to four
minutes or until slightly charred.
Extra Virgin Olive Oil
Taco Seasoning
Lime (juiced)
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
5g Sodium
30g Potassium
Fiber
5g
20g
636mg
283mg
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas - 200300" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 3 oz)
Yellow Onion (sliced; 1/4 onion)
Ginger (peeled and grated)
Garlic (cloves, minced)
Heat a large skillet over medium-high heat and add the beef, onion, ginger,
garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes, stirring
occasionally until the beef is cooked through and the sweet potatoes are
soft.
Sweet Potato (grated; 1/2 cup)
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Rapini (chopped)
Add into a bowl and enjoy!
Sea Salt (to taste)
248
9g Sodium
20g Potassium
Fiber
6g
23g
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 200-300" on the app.
450mg
879mg
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
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45 MINUTES
Tofu (drained, chopped into
cubes; 2.5 oz extra firm)
Preheat the oven to 375°F (191ºC).
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Garlic Powder
Cumin
Sea Salt
Broccoli (chopped into florets;
about 1 1/4 cup)
Cauliflower (chopped into
florets; 1 1/4 cup)
Frozen Edamame (about 2/3
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and spray with non-stick spray. Sprinkle the remaining garlic powder, and
sea salt. Mix everything well.
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
cup)
Place on a plate and enjoy!
257
Fiber
25g
10g Sodium
679mg
25g Potassium
1314mg
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 200-300" on the app.
12g
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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
bowl. Take a spoon and mash and mix together the ingredients until a paste
forms. Rub the pork tenderloin with the herb paste until evenly coated.
Sea Salt
Pork Tenderloin (4 oz)
Parsnip (medium, sliced; about
3/4 cup)
Extra Virgin Olive Oil
Carrot (medium, sliced; about
1/2 carrot)
Take aluminum foil and place it on a baking sheet. Spray non-stick spray
over top the foil to ensure that nothing sticks to it. Place the pork tenderloin
in the foil and then wrap the foil around it. Place the baking sheet in the oven
and bake for about 30 minutes, or until a meat thermometer reads 145ºF
(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.
265
7g Sodium
25g
391mg
24g Potassium 1002mg
…
Fiber
Meanwhile, fill a pot with water and bring it to a boil. Place the carrots and
parsnips in a steaming basket and steam for 10 to 15 minutes or until you
can easily pierce a fork through the vegetables.
Slice the pork and serve with carrots and parsnips. Enjoy!
7g
Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with
Steamed Parsnips & Carrots - 200-300" on the app.
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1 HOUR
Salmon Fillet (3.2 oz)
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (about 2/3 cup)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 cup)
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
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
Fiber
21g
10g Sodium
622mg
28g Potassium
986mg
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
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 - 200300" on the app.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 5 oz)
Water
Red Bell Pepper (chopped; 1/4
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 2/3 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes, 3/4 of
the parsley, salt and pepper. Place the tofu slices on top and cover with a lid.
Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu and remaining parsley. Serve with
sourdough bread. Enjoy!
295
8g Sodium
36g Potassium
Fiber
5g
21g
602mg
598mg
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 200-300”
on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (cubed: 1 cup)
Broccolini
Chicken Breast (skinless,
boneless; 3 oz)
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Extra Virgin Olive Oil
Harissa
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
Fiber
26g
7g Sodium
182mg
34g Potassium
1164mg
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
8g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 200-300" on the app.
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
20 MINUTES
Extra Lean Ground Chicken
Place a skillet over medium heat and add the ground chicken, stirring to
break it up as it cooks. After about 5 minutes, add the tomato sauce. Cover
and let the sauce simmer for 10 minutes.
(3.5 oz)
Tomato Sauce
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
9g Sodium
21g
86mg
13g Potassium 1007mg
Fiber
Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese 200-300" on the app.
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.
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25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Mushrooms (sliced; 1/2 cup)
Unsweetened Almond Milk
Onion Powder
Meanwhile, spray a large skillet with cooking spray and heat over medium
heat. Add mushrooms and cook until soft. Set mushrooms aside.
Garlic Powder
Cornstarch
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
whisking occasionally.
Nutritional Yeast
Frozen Peas (1/4 cup)
Frozen Edamame (1/4 cup)
Baby Spinach (chopped; 1 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
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
6g Sodium
42g Potassium
Fiber
14g
25g
208mg
794mg
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 200-300” on the app.
Add red pepper flakes.
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30 MINUTES
Extra Virgin Olive Oil (divided)
Preheat the oven to 450ºF (232ºC) and line 2 baking sheets with aluminum
foil. Spray with non-stick spray so that the food does not stick to it.
Cherry Tomatoes (1/2 cup)
Garlic Powder
Onion Powder
Place the tomatoes in a bowl and drizzle olive oil over top. Mix together and
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
halves; 3 oz)
Bake the chicken and tomatoes for about 15 minutes, or until chicken is
cooked through and tomatoes have slightly charred and bursted. Remove
from oven and slice the chicken.
Baby Spinach (1 cup)
Whole Wheat Spaghetti (dry)
Meanwhile, lightly sauté the spinach in a large pan with a bit of water just
until wilted. Remove from heat.
296
8g Sodium
33g Potassium
Fiber
7g
27g
657mg
828mg
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
powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
the remaining garlic-onion seasoning and wilted spinach until evenly
distributed.
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.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 2 oz)
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
Frozen Edamame (3 tbsp)
Cherry Tomatoes (halved; 3
tbsp)
Arugula (2/3 cup)
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Lemon Juice
Hummus
Everything Bagel Seasoning
299
Fiber
20g
10g Sodium
292mg
40g Potassium
336mg
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 200-300” on
the app.
11g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Whole Wheat Penne
(uncooked)
Extra Lean Ground Turkey (93%
lean, 7% fat; 2.8 oz)
Tomato Sauce
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
While the pasta cooks, heat a large skillet over medium heat and spray with
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
8g Sodium
38g Potassium
Fiber
6g
21g
64mg
638mg
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 200300" on the app.
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Spaghetti Squash (about 1 cup)
Extra Lean Ground Turkey (93%
lean, 7% fat; 4 oz)
Water
Broccoli (chopped into florets;
1 cup)
Nutritional Yeast (1 tbsp)
Sea Salt
Preheat the oven to 425ºF (218ºC). Cut the spaghetti squash in half through
its belly, remove the seeds and place flesh-side down on a baking sheet
lined with parchment paper. Cook for 30 to 35 minutes, or until cooked
through. Remove from the oven and let it cool slightly.
While the squash is in the oven, spray a skillet with non-stick spray and
place it over medium heat. Then add the ground turkey and salt. Break it up
with the back of a wooden spoon until crumbled and cooked through.
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.
301
Fiber
30g
10g Sodium
741mg
21g Potassium
1119mg
Scoop out the spaghetti squash into noodles using a fork and add to your
plate. Add the broccoli and ground turkey to the plate and top with
nutritional yeast. Enjoy!
7g
Log this meal on MyFitnessPal by searching "BWS Spaghetti Squash, Turkey &
Broccoli - 200-300" on the app.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
300-400
Calories
dinner
Stir Fry &
Rice Bowls
20 MINUTES
Chicken Breast (skinless,
boneless; 4 oz)
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes)
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Navel Orange (zested and juiced)
Tamari (can use soy sauce as a
substitute)
Broccoli (chopped into florets;
2 cups)
Sesame Seeds
11g Sodium
20g Potassium
Fiber
Lightly steam the broccoli florets, and then season with sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve. Enjoy!
Sea Salt & Black Pepper (to taste)
304
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
34g
679mg
1123mg
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
- 300-400" on the app.
7g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (dry; 1/8 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Tempeh (crumbled; 3.5 oz)
Chili Powder
Heat a pan over medium-high heat and spray with non-stick spray. Add the
crumbled tempeh and cook for about five minutes until browned. Add the
chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Cumin
Oregano
Jalapeno Pepper (small, seeds
removed and finely chopped)
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
Tomato (diced; 1/2 tomato)
Lime (juiced, divided)
Romaine (chopped)
328
13g Sodium
32g Potassium
Fiber
4g
To serve, divide the romaine lettuce, quinoa, and tempeh into a bowl and
drizzle with the remaining lime juice. Enjoy!
26g
57mg
823mg
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 300400” on the app.
Generally, quinoa triples when it is cooked, so 30 grams (1/8 cup) dry quinoa
would be 90 grams (about 1/3 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; about 1/4 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Extra Virgin Olive Oil
Maple Syrup
Apple Cider Vinegar
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Tamari (can use soy sauce as a
substitute)
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Kale Leaves (tough stems
removed, chopped; 1 cup)
Drizzle the dressing overtop. Enjoy!
Green Bell Pepper (chopped;
1/4 bell pepper)
Snap Peas (chopped; 2/3 cup)
Shrimp, Cooked (tails removed;
2.5 oz)
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 300-400" on the app.
Generally, quinoa triples when it is cooked, so 45 grams (1/4 cup) dry quinoa
would be 135 grams (3/4 cup) cooked quinoa.
341
8g Sodium
43g Potassium
Fiber
26g
362mg
678mg
6g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Chicken Breast (boneless,
skinless, cubed; 4 oz)
Preheat the oven to 425ºF (218ºC). Toss the cubed chicken pieces with the
spices. Stir everything to combine, and store in the fridge for 15 minutes
while you prep the other ingredients.
Cajun Seasoning
Extra Virgin Olive Oil
Prepare a sheet pan with aluminum foil and spray with non-stick spray.
Arrange the vegetables over top. Drizzle with olive oil and sprinkle a pinch
of salt over top.
Sweet Potato (peeled and
diced; about 1 cup)
Broccoli (chopped into florets,
1 cup)
Arrange a separate sheet pan like you did for the vegetables, except place
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!
358
Fiber
31g
10g Sodium
1286mg
37g Potassium
1199mg
7g
Log this meal on MyFitnessPal by searching "BWS Spicy Chicken Sweet Potato
Meal Prep - 300-400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Jasmine Rice (dry; 1/3 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,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Garlic Powder
Smoked Paprika
Chili Powder
Nutritional Yeast
Place the rice onto a plate and top with the tofu mixture. Enjoy!
Tofu (extra firm, pressed,
crumbled; 6 oz)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice 300-400" on the app.
378
9g Sodium
55g Potassium
Fiber
25g
542mg
370mg
Generally, rice triples when it is cooked, so 60 grams (about 1/3 cup) dry rice
would be 180 grams (about 1 cup) cooked rice.
5g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Rice Noodles
Orange Bell Pepper (sliced; 1/2
bell pepper)
Zucchini (sliced; 1/4 large)
Chicken Breast (diced;
boneless, skinless; 4 oz)
Soy Sauce
Sesame Seeds
8g Sodium
44g Potassium
Fiber
In a large frying pan or wok, spray with non-stick cooking spray. Then turn
on the stove to medium-high heat and allow to heat slightly for about 1-2
minutes. Add the sliced bell pepper, zucchini, and chicken. Cook for about
10 minutes, until the chicken is cooked through.
Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
and then transfer the stir fry to a bowl.
Hot Sauce (or to taste)
384
Fill a small saucepan with water and bring to a boil. Once the water if boiling,
add the rice noodles and cook for 8-10 minutes until fully cooked through.
Sprinkle with sesame seeds and enjoy!
32g
589mg
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 300-400" on
the app.
822mg
3g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (peeled, deveined; 4
oz)
Season the shrimp with the chili powder and heat a skillet over medium heat.
Spray with non-sticky spray and cook the shrimp for about 3 minutes per
side. Remove and set aside.
Extra Virgin Olive Oil
Chili Powder
Egg
Cauliflower Rice (about 1 cup)
Red Bell Pepper (diced; about
1/2 bell pepper)
Soy Sauce
Green Onion (sliced)
Brown Rice (dry; about 3 tbsp)
394
11g Sodium
36g Potassium
Fiber
Cook rice according to package instructions or in a rice cooker.
In the same pan, add the egg and scramble. Once cooked, remove and set
aside.
Add oil to the pan and cook the cauliflower rice and red pepper over
medium heat. Let it cook undisturbed 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.
Add the shrimp, brown rice and egg back to the pan and stir. Top with the
green onion, serve and enjoy!
34g
655mg
640mg
Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
- 300-400" on the app.
4g
If using a box grater, cut the cauliflower into large chunks and use the mediumsized 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.”
Generally, rice triples when it is cooked, so 33 grams (3 tbsp) dry rice would be
99 grams (about 1/2 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/4 cup)
Water
Cook rice according to package instructions or in a rice cooker.
Heat a cast-iron pan over medium heat. Once hot add the chicken and cook
for about four to five minutes, stirring occasionally. Remove and set aside on
a plate.
Chicken Thighs (boneless,
skinless, cubed; 3.5 oz)
Green Beans (washed,
trimmed; 1 cup)
Add the green beans to the same skillet and cook for two to three minutes,
until just starting to soften. Add the garlic and cook for one minute more,
until fragrant. Add the chicken back in and put a lid on to finish cooking,
about two to three minutes more.
Garlic (cloves, smashed)
Tamari (can use soy sauce as a
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
combine until thickened, about one minute.
Sriracha
Honey
Cornstarch
Place the rice onto a plate and add the chicken and green beans. Top with
peanuts. Enjoy!
Raw Peanuts (chopped; 1 1/4
tbsps)
395
11g Sodium
46g Potassium
Fiber
5g
30g
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 300-400"
on the app.
1222mg
695mg
Generally, rice triples when it is cooked, so 40 grams (1/4 cup) dry brown rice
would be 120 grams (about 3/4 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 3.5 oz)
Yellow Onion (sliced; 1/4 onion)
Ginger (peeled and grated)
Garlic (cloves, minced)
Sweet Potato (grated; 3/4 cup)
Rapini (chopped)
Heat a large skillet over medium-high heat and add the beef, onion, ginger,
garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes, stirring
occasionally until the beef is cooked through and the sweet potatoes are
soft.
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Add into a bowl and enjoy!
Sea Salt (to taste)
305
11g Sodium
26g
479mg
27g Potassium 1045mg
Fiber
7g
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 300-400" on the app.
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
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
bowl. Take a spoon and mash and mix together the ingredients until a paste
forms. Rub the pork tenderloin with the herb paste until evenly coated.
Sea Salt
Pork Tenderloin (4 oz)
Parsnip (medium, sliced; about
1 1/4 cup)
Carrot (medium, sliced; about
1/2 carrot)
Extra Virgin Olive Oil
Take aluminum foil and place it on a baking sheet. Spray non-stick spray
over top the foil to ensure that nothing sticks to it. Place the pork tenderloin
in the foil and then wrap the foil around it. Place the baking sheet in the oven
and bake for about 30 minutes, or until a meat thermometer reads 145ºF
(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.
310
8g Sodium
35g Potassium
Fiber
26g
397mg
1227mg
Meanwhile, fill a pot with water and bring it to a boil. Place the carrots and
parsnips in a steaming basket and steam for 10 to 15 minutes or until you
can easily pierce a fork through the vegetables.
Slice the pork and serve with carrots and parsnips. Enjoy!
10g
Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with
Steamed Parsnips & Carrots - 300-400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Tofu (drained, chopped into
cubes; 4 oz extra firm)
Garlic Powder
Cumin
Sea Salt
Broccoli (chopped into florets;
about 1 1/4 cup)
Cauliflower (chopped into
florets; 1 1/4 cup)
Frozen Edamame (about 3/4
Preheat the oven to 375°F (191ºC).
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and spray with non-stick spray. Sprinkle the remaining garlic powder, and
sea salt. Mix everything well.
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
cup)
Place on a plate and enjoy!
323
Fiber
32g
13g Sodium
682mg
28g Potassium
1479mg
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 300-400" on the app.
14g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Tofu (extra firm, drained;
about 7.1 oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Brussels Sprouts (trimmed and
halved; 1 cup)
Cauliflower (chopped into
florets; 1 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the sweet potato,
brussels sprouts and cauliflower to the pan. Spray vegetables with cooking
spray, and season with salt and pepper. Add the marinated tofu to the
baking sheet. Bake for 30 to 35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sweet Potato (diced; 3/4 cup)
348
11g Sodium
43g Potassium
Fiber
28g
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
Brussels Sprouts & Cauliflower - 300-400” on the app.
621mg
1311mg
11g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 5.7 oz)
Water
Red Bell Pepper (chopped; 1/2
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 1 1/4 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes, 3/4 of
the parsley, salt and pepper. Place the tofu slices on top and cover with a lid.
Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu and remaining parsley. Serve with
sourdough bread. Enjoy!
362
9g Sodium
46g Potassium
Fiber
7g
25g
952mg
977mg
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 300-400”
on the app.
CONTACT@BUILTWITHSCIENCE.COM
1 HOUR
Salmon Fillet (4.5 oz)
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (about 1 cup)
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
At the halfway mark (15 minutes), flip the fries.
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 cup)
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.
386
Fiber
29g
13g Sodium
666mg
38g Potassium
1331mg
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
5g
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 - 300400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (cubed: 1 1/3 cup)
Broccolini
Chicken Breast (skinless,
boneless; 3 oz)
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Extra Virgin Olive Oil
Harissa
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.
387
12g Sodium
30g
257mg
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
42g Potassium 1623mg
Fiber
11g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 300-400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (deveined, peeled, tails
removed; 4.5 oz)
Red Bell Pepper (thinly sliced;
1/2 bell pepper)
Green Bell Pepper (thinly
sliced; 1/2 bell pepper)
Red Onion (thinly sliced; about
1/4 cup)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 400ºF (204ºC).
Place the shrimp, peppers, and onion on a large baking sheet. Season with
oil and taco seasoning and mix until the shrimp and veggies are well coated.
Arrange into a single layer.
Bake for six to eight minutes or until the shrimp are cooked through.
Remove the pan from the oven and turn the oven to broil. Remove the
shrimp from the pan and set aside. Broil the peppers and onions for three to
four minutes or until slightly charred.
Extra Virgin Olive Oil
Taco Seasoning
Lime (juiced)
Add the shrimp back to the pan and drizzle with lime juice. Season with salt
if needed. Serve with cooked rice and enjoy!
Brown Rice (dry; 1/4 cup)
Water
394
11g Sodium
44g Potassium
Fiber
31g
698mg
515mg
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas with
Rice - 300-400" on the app.
Generally, rice triple when it is cooked, so 40 grams (1/4 cup) dry brown rice
would be 120 grams (about 3/4 cup) cooked rice.
4g
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Mushrooms (sliced; 1/2 cup)
Unsweetened Almond Milk
Onion Powder
Meanwhile, spray a large skillet with cooking spray and heat over medium
heat. Add mushrooms and cook until soft. Set mushrooms aside.
Garlic Powder
Cornstarch
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and salt. Bring to a boil, whisking
occasionally.
Nutritional Yeast
Frozen Peas (1/4 cup)
Frozen Edamame (1/3 cup)
Baby Spinach (chopped; 1 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
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!
330
Fiber
28g
7g Sodium
214mg
46g Potassium
859mg
15g
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 300-400” on the app.
Add red pepper flakes.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Whole Wheat Penne
(uncooked)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
Extra Lean Ground Turkey
(93% lean, 7% fat; 3.5 oz)
While the pasta cooks, heat a large skillet over medium heat and spray with
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.
Tomato Sauce
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
348
9g Sodium
42g Potassium
Fiber
7g
25g
78mg
706mg
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 300400" on the app.
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Extra Lean Ground Chicken (4
oz)
Tomato Sauce
Zucchini Noodles (2/3 medium)
Whole Wheat Linguine (about
1/2 cup)
Bring a large pot of water to boil. Once boiling, add the linguine and cook for
the time suggested on the package directions.
Place a skillet over medium heat and spray with non-sticky spray. Add the
ground chicken, stirring to break it up as it cooks. After about 5 minutes, add
the tomato sauce. Cover and let the sauce simmer for 10 minutes.
While the sauce is simmering, add the zucchini noodles and the cooked
linguine onto the plate.
Top with the bolognese and enjoy!
353
11g Sodium
42g Potassium
Fiber
8g
28g
94mg
1247mg
Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese 300-400" on the app.
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.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Extra Virgin Olive Oil (divided)
Cherry Tomatoes (3/4 cup)
Garlic Powder
Preheat the oven to 450ºF (232ºC) and line 2 baking sheets with aluminum
foil. Spray with non-stick spray so that the food does not stick to it.
Onion Powder
Place the tomatoes in a bowl and drizzle olive oil over top. Mix together and
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
halves; 3 oz)
Bake the chicken and tomatoes for about 15 minutes, or until chicken is
cooked through and tomatoes have slightly charred and bursted. Remove
from oven and slice the chicken.
Baby Spinach (1 cup)
Whole Wheat Spaghetti (dry)
Meanwhile, lightly sauté the spinach in a large pan with a bit of water just
until wilted. Remove from heat.
48g Potassium 1007mg
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
powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
the remaining garlic-onion seasoning and wilted spinach until evenly
distributed.
10g
Combine pasta, chicken and tomatoes onto a plate. Enjoy!
385
11g Sodium
Fiber
30g
659mg
Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,
Spinach & Tomatoes - 300-400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Spaghetti Squash (about 1 cup)
Extra Lean Ground Turkey (93%
lean, 7% fat; 4 oz)
Water
Broccoli (chopped into florets;
1 cup)
Nutritional Yeast (1 tbsp)
Sea Salt
Whole Wheat Spaghetti (about
1/3 cup)
395
Fiber
34g
11g Sodium
741mg
41g Potassium
1119mg
Preheat the oven to 425ºF (218ºC). Cut the spaghetti squash in half through
its belly, remove the seeds and place flesh-side down on a baking sheet
lined with parchment paper. Cook for 30 to 35 minutes, or until cooked
through. Remove from the oven and let it cool slightly.
While the squash is in the oven, spray a skillet with non-stick spray and
place it over medium heat. Then add the ground turkey and salt. Break it up
with the back of a wooden spoon until crumbled and cooked through.
Remove from heat and set aside.
In a small saucepan, bring the water to a boil and add the whole wheat
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
plate. Add the broccoli, spaghetti and ground turkey to the plates and top
with nutritional yeast and sea salt. Enjoy!
10g
Log this meal on MyFitnessPal by searching "BWS Spaghetti Squash, Turkey &
Broccoli - 300-400" on the app.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 2.5 oz)
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
Frozen Edamame (1/4 cup)
Cherry Tomatoes (halved; 3
tbsp)
Arugula (2/3 cup)
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Lemon Juice
Hummus
Everything Bagel Seasoning
397
Fiber
26g
15g Sodium
372mg
51g Potassium
427mg
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 300-400” on
the app.
15g
CONTACT@BUILTWITHSCIENCE.COM
dinner
curries
20 MINUTES
Vegetable Broth
Cook rice according to package instructions or in a rice cooker
Yellow Onion (medium, finely
diced; 1/2 onion)
Tomato (medium, finely diced:
1/2 tomato)
In a medium pot, heat the vegetable broth over medium-high heat. Cook the
onions for five minutes, or until soft and golden brown. Add a tablespoon of
water at a time if the onions begin to stick.
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
more water until your desired consistency is reached (optional).
Canned Coconut Milk (full fat)
Shrimp, Cooked (peeled,
deveined; 5 oz)
Add the shrimp and simmer until warmed through, about two to three
minutes. Place into a bowl and garnish with cilantro, and serve with rice on
the side. Enjoy!
Cilantro (chopped, for garnish)
Brown Rice (dry; 2 tbsp)
386
13g Sodium
31g Potassium
Fiber
6g
38g
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry - 300400" on the app.
262mg
719mg
Generally, rice triples when it is cooked, so 25 grams (2 tbsp) dry rice would be
75 grams (about 1/3 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
400-500
Calories
dinner
Stir Fry &
Rice Bowls
45 MINUTES
Chicken Breast (boneless,
skinless, cubed; 4 oz)
Preheat the oven to 425ºF (218ºC). Toss the cubed chicken pieces with the
spices. Stir everything to combine, and store in the fridge for 15 minutes
while you prep the other ingredients.
Cajun Seasoning
Extra Virgin Olive Oil
Prepare a sheet pan with aluminum foil and spray with non-stick spray.
Arrange the vegetables over top. Drizzle with olive oil and sprinkle a pinch
of salt over top.
Sweet Potato (peeled and
diced; a little over 1 cup)
Broccoli (chopped into florets,
1 cup)
Arrange a separate sheet pan like you did for the vegetables, except place
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!
400
12g Sodium
31g
1300mg
42g Potassium 1283mg
Fiber
8g
Log this meal on MyFitnessPal by searching "BWS Spicy Chicken Sweet Potato
Meal Prep - 400-500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; about 1/3 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Maple Syrup
Apple Cider Vinegar
Tamari (can use soy sauce as a
substitute)
Kale Leaves (tough stems
removed, chopped; 1 cup)
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Drizzle the dressing overtop. Enjoy!
Green Bell Pepper (chopped;
1/4 bell pepper)
Snap Peas (chopped; 1/2 cup)
Shrimp, Cooked (tails removed;
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 400-500" on the app.
2.8 oz)
Extra Virgin Olive Oil
Generally, quinoa triples when it is cooked, so 65 grams (1/3 cup) dry quinoa
would be 195 grams (1 cup) cooked quinoa.
421
9g Sodium
55g Potassium
Fiber
31g
374mg
795mg
7g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (dry; 1/4 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Tempeh (crumbled; 4.5 oz)
Chili Powder
Heat a pan over medium-high heat and spray non-stick spray over top. Add
the crumbled tempeh and cook for about five minutes until browned. Add
the chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for
one more minute.
Cumin
Oregano
Jalapeno Pepper (small, seeds
removed and finely chopped)
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
Tomato (diced; 1/2 tomato)
Lime (juiced, divided)
Romaine (chopped)
431
17g Sodium
44g Potassium
Fiber
5g
To serve, place the romaine lettuce, quinoa, and tempeh into a bowl and
drizzle with the remaining lime juice. Enjoy!
33g
61mg
1011mg
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 400500” on the app.
Generally, quinoa triples when it is cooked, so 45 grams (1/4 cup) dry quinoa
would be 135 grams (about 3/4 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (peeled, deveined; 4
oz)
Season the shrimp with the chili powder and heat a skillet over medium heat.
Spray with non-sticky spray and cook the shrimp for about 3 minutes per
side. Remove and set aside.
Extra Virgin Olive Oil
Chili Powder
Egg
Cauliflower Rice (about 1 cup)
Red Bell Pepper (diced; about
1/2 bell pepper)
Soy Sauce
Green Onion (sliced)
Brown Rice (dry; about 1/4 cup)
453
Fiber
In the same pan, add the egg and scramble. Once the egg is fully cooked,
remove and set aside.
Add oil to the pan and cook the cauliflower rice and red pepper over
medium heat. Let it cook undisturbed 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.
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!
36g
12g Sodium
243mg
51g Potassium
845mg
6g
Cook rice according to package instructions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
- 400-500" on the app.
If using a box grater, cut the cauliflower into large chunks and use the mediumsized 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.”
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.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Rice Noodles
Fill a small saucepan with water and bring to a boil. Once the water if boiling,
add the rice noodles and cook for 8-10 minutes until fully cooked through.
Extra Virgin Olive Oil
Orange Bell Pepper (sliced; 1/2
bell pepper)
Zucchini (sliced; 1/4 large)
Chicken Breast (diced;
boneless, skinless; 4.5 oz)
In a large frying pan or wok, add the oil. Then turn on the stove to mediumhigh heat and allow the oil to heat slightly for about 1-2 minutes. Add the
sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
the chicken is cooked through.
Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
and then transfer the stir fry to a bowl.
Soy Sauce
Hot Sauce (or to taste)
Sprinkle with sesame seeds and enjoy!
Sesame Seeds
460
Fiber
35g
15g Sodium
595mg
44g Potassium
865mg
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 400-500"
on the app.
3g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Jasmine Rice (dry; 1/2 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,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Garlic Powder
Smoked Paprika
Chili Powder
Nutritional Yeast
Place the rice onto a plate and top with the tofu mixture. Enjoy!
Tofu (extra firm, pressed,
crumbled; 6 oz)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice 400-500" on the app.
476
9g Sodium
74g Potassium
Fiber
30g
1078mg
519mg
Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry rice
would be 240 grams (about 1 1/2 cup) cooked rice.
7g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/4 cup)
Water
Cook rice according to package instructions or in a rice cooker.
Heat a cast-iron pan over medium heat and add the sesame oil. Once hot
add the chicken and cook for about four to five minutes, stirring
occasionally. Remove and set aside on a plate.
Sesame Oil
Chicken Thighs (boneless,
skinless, cubed; 4.5 oz)
Add the green beans to the same skillet and cook for two to three minutes,
until just starting to soften. Add the garlic and cook for one minute more,
until fragrant. Add the chicken back in and put a lid on to finish cooking,
about two to three minutes more.
Green Beans (washed,
trimmed; 1 1/2 cups)
Garlic (cloves, smashed)
Tamari (can use soy sauce as a
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
combine until thickened, about one minute.
Sriracha
Honey
Place the rice onto a plate and add the chicken and green beans. Top with
peanuts. Enjoy!
Cornstarch
Raw Peanuts (chopped; 1 1/4
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 400-500"
on the app.
494
16g Sodium
53g Potassium
Fiber
36g
1246mg
864mg
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked rice.
7g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chicken Breast (skinless,
boneless; 4 oz)
Cook rice according to package instructions or in a rice cooker.
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes).
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Navel Orange (zested and juiced)
Molasses
Tamari (substitute soy sauce)
Red Pepper Flakes
Broccoli (chopped into florets;
1 cup)
Lightly steam your broccoli then toss in olive oil and sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve with cooked rice on the side. Enjoy!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Sesame Seeds
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
16g Sodium
34g
1218mg
57g Potassium 1263mg
Fiber
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked brown rice.
6g
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 4 oz)
Yellow Onion (sliced; 1/4 onion)
Ginger (peeled and grated)
Garlic (cloves, minced)
Sweet Potato (grated; about 1
cup)
Heat a large skillet over medium-high heat and add the beef, onion, ginger,
garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes, stirring
occasionally until the beef is cooked through and the sweet potatoes are
soft.
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Add into a bowl and enjoy!
Rapini (chopped)
Sea Salt (to taste)
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 400-500" on the app.
404
13g Sodium
34g
577mg
42g Potassium 1630mg
Fiber
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
12g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Tofu (extra firm, drained; 8 oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Extra Virgin Olive Oil
Brussels Sprouts (trimmed and
halved; 1 cup)
Cauliflower (chopped into
florets; 1 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the sweet potato,
brussels sprouts and cauliflower to the pan. Drizzle olive oil over top, and
season with salt and pepper. Add the marinated tofu to the baking sheet.
Bake for 30 to 35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sweet Potato (diced; 3/4 cup)
408
Fiber
30g
17g Sodium
622mg
43g Potassium
1344mg
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
Brussels Sprouts & Cauliflower - 400-500” on the app.
11g
CONTACT@BUILTWITHSCIENCE.COM
1 HOUR
Salmon Fillet (5.5 oz)
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (about 1 cup)
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
At the halfway mark (15 minutes), flip the fries.
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 cup)
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.
427
Fiber
35g
15g Sodium
678mg
38g Potassium
1473mg
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
5g
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 - 400500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (deveined, peeled, tails
removed; 4.2 oz)
Red Bell Pepper (thinly sliced;
1/2 bell pepper)
Green Bell Pepper (thinly
sliced; 1/2 bell pepper)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 400ºF (204ºC).
Place the shrimp, peppers, and onion on a large baking sheet. Season with
oil and taco seasoning and mix until the shrimp and veggies are well coated.
Arrange into a single layer.
Bake for six to eight minutes or until the shrimp are cooked through.
Red Onion (thinly sliced; 1/4
cup)
Remove the pan from the oven and turn the oven to broil. Remove the
shrimp from the pan and set aside. Broil the peppers and onions for three to
four minutes or until slightly charred.
Extra Virgin Olive Oil
Taco Seasoning
Lime (juiced)
Add the shrimp back to the pan and drizzle with lime juice. Season with salt
if needed. Serve with cooked rice and enjoy!
Brown Rice (dry; 1/4 cup)
Water
444
Fiber
30g
16g Sodium
686mg
48g Potassium
501mg
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas with
Rice - 400-500" on the app.
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked brown rice.
4g
CONTACT@BUILTWITHSCIENCE.COM
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
bowl. Take a spoon and mash and mix together the ingredients until a paste
forms. Rub the pork tenderloin with the herb paste until evenly coated.
Sea Salt
Pork Tenderloin (5 oz)
Parsnip (medium, sliced; about
1 3/4 cup)
Carrot (medium, sliced; about 1
carrot)
Extra Virgin Olive Oil
Take aluminum foil and place it on a baking sheet. Spray non-stick spray
over top the foil to ensure that nothing sticks to it. Place the pork tenderloin
in the foil and then wrap the foil around it. Place the baking sheet in the oven
and bake for about 30 minutes, or until a meat thermometer reads 145ºF
(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.
13g Sodium
444mg
Meanwhile, fill a pot with water and bring it to a boil. Place the carrots and
parsnips in a steaming basket and steam for 10 to 15 minutes or until you
can easily pierce a fork through the vegetables.
52g Potassium
1738mg
Slice the pork and serve with carrots and parsnips. Enjoy!
452
Fiber
33g
14g
Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with
Steamed Parsnips & Carrots - 400-500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (dry; about 1/4 cup)
Water
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 375°F (191ºC).
Tofu (drained, chopped into
cubes; 4 oz extra firm)
Garlic Powder
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Cumin
Sea Salt
Broccoli (chopped into florets;
about 1 1/4 cup)
Cauliflower (chopped into
florets; 1 1/4 cup)
Frozen Edamame (about 3/4
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
Place on a plate and enjoy!
cup)
452
14g Sodium
35g
686mg
54g Potassium 1567mg
Fiber
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and spray with non-stick spray. Sprinkle the remaining garlic powder, and
sea salt. Mix everything well.
15g
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 400-500" on the app.
Generally, rice triples when it is cooked, so 35 grams (1/4 cup) dry brown rice
would be 105 grams (about 3/4 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (cubed: 1 1/3 cup)
Broccolini
Chicken Breast (skinless,
boneless; 4.5 oz)
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Extra Virgin Olive Oil
Harissa
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.
461
Fiber
40g
16g Sodium
277mg
42g Potassium
1774mg
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
11g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 400-500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 5.7 oz)
Water
Red Bell Pepper (chopped; 1/2
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 1 1/4 cup)
Chickpeas (1/3 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Avocado (sliced; 1/8 avocado)
484
14g Sodium
30g
957mg
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes,
chickpeas, 3/4 of the parsley, salt and pepper. Place the tofu slices on top
and cover with a lid. Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu, remaining parsley, and sliced avocado.
Serve with sourdough bread. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 400-500”
on the app.
63g Potassium 1234mg
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
20 MINUTES
Extra Lean Ground Chicken
(4.5 oz)
Tomato Sauce
Zucchini Noodles (2/3 medium)
Whole Wheat Linguine
Bring a large pot of water to boil. Once boiling, add the linguine and cook for
the time suggested on the package directions.
Place a skillet over medium heat and spray with non-sticky spray. Add the
ground chicken, stirring to break it up as it cooks. After about 5 minutes, add
the tomato sauce. Cover and let the sauce simmer for 10 minutes.
While the sauce is simmering, add the zucchini noodles and the cooked
linguine onto the plate.
Top with the bolognese and enjoy!
403
12g Sodium
49g Potassium
Fiber
9g
32g
101mg
1357mg
Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese 400-500" on the app.
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.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Extra Virgin Olive Oil
Mushrooms (sliced; 1/2 cup)
Unsweetened Almond Milk
Meanwhile, heat olive oil in a large skillet over medium heat. Add
mushrooms and cook until soft. Set mushrooms aside.
Onion Powder
Garlic Powder
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
whisking occasionally.
Cornstarch
Nutritional Yeast
Frozen Peas (1/4 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
sauce becomes thicker.
Frozen Edamame (1/3 cup)
Baby Spinach (chopped; 1 cup)
419
Fiber
32g
13g Sodium
229mg
54g Potassium
859mg
17g
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!
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 400-500” on the app.
Add red pepper flakes.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Whole Wheat Penne
(uncooked)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
Extra Lean Ground Turkey
(93% lean, 7% fat; 4.5 oz)
While the pasta cooks, heat a large skillet over medium heat and add oil;
allow to heat up. 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.
Tomato Sauce
Extra Virgin Olive Oil
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
427
Fiber
30g
16g Sodium
96mg
42g Potassium
761mg
7g
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 400500" on the app.
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Extra Virgin Olive Oil (divided)
Preheat the oven to 450ºF (232ºC) and line 2 baking sheets with aluminum
foil. Spray with non-stick spray so that the food does not stick to it.
Cherry Tomatoes (3/4 cup)
Garlic Powder
Onion Powder
Place the tomatoes in a bowl and drizzle olive oil over top. Mix together and
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
halves; 4 oz)
Bake the chicken and tomatoes for about 15 minutes, or until chicken is
cooked through and tomatoes have slightly charred and bursted. Remove
from oven and slice the chicken.
Baby Spinach (1 cup)
Whole Wheat Spaghetti (dry)
Meanwhile, lightly sauté the spinach in a large pan with a bit of water just
until wilted. Remove from heat.
439
Fiber
36g
14g Sodium
672mg
48g Potassium
1101mg
10g
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
powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
the remaining garlic-onion seasoning and wilted spinach until evenly
distributed.
Combine pasta, chicken and tomatoes onto a plate. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,
Spinach & Tomatoes - 400-500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Whole Wheat Spaghetti (3/4
cup)
Butter (divided)
Extra Virgin Olive Oil (divided)
Shrimp (peeled, deveined; 4.4
oz)
Arugula (1 1/2 cups)
Lemon Juice
Chives (chopped)
Fiber
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!
36g
15g Sodium
158mg
49g Potassium
797mg
9g
Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
Then add the shrimp and cook for 1 to 3 minutes per side or until the shrimp
are no longer translucent.
Remove the shrimp and set aside. Add the arugula to the pan and sauté until
just wilted.
Sea Salt & Black Pepper (to taste)
447
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through. Once cooked, remove from heat, strain
and run cold water over the pasta to prevent over-cooking.
Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 400500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 2.9 oz)
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
Frozen Edamame (1/3 cup)
Cherry Tomatoes (halved; 3
tbsp)
Arugula (2/3 cup)
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Lemon Juice
Hummus
Everything Bagel Seasoning
450
Fiber
30g
16g Sodium
484mg
59g Potassium
503mg
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 400-500” on
the app.
17g
CONTACT@BUILTWITHSCIENCE.COM
dinner
curries
30 MINUTES
Chicken Breast (boneless,
skinless, cubed; 5.6 oz)
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
the cubed chicken breast and cook for 10 to 12 minutes or until the chicken
is cooked through.
Canned Coconut Milk (full fat)
Coconut Flour
Turmeric
In a small saucepan, whisk together the coconut milk, coconut flour,
turmeric, curry powder, cumin, salt and pepper. Bring to a gentle boil, reduce
heat and allow the sauce to thicken slightly.
Curry Powder
Cumin
Sea Salt & Black Pepper (to taste)
Zucchini Noodles (spiralized;
about 1 medium zucchini)
Once the sauce is your desired thickness, add it to the skillet with the
chicken and cook for 5 minutes.
In a separate skillet, heat over low heat and spray non-sick spray. Then add
the spiralized zucchini noodles. Add a lid to steam the zucchini and cook for
5 to 10 minutes on low heat.
Green Beans (1 1/4 cup)
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
16g Sodium
23g Potassium
Fiber
9g
43g
119mg
1010mg
Log this meal on MyFitnessPal by searching "BWS Coconut Chicken Curry &
Zoodles with Green Beans - 400-500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Vegetable Broth
Cook rice according to package instructions or in a rice cooker
Yellow Onion (medium, finely
diced; 1/2 onion)
Tomato (medium, finely diced:
1/2 tomato)
In a medium pot, heat the vegetable broth over medium-high heat. Cook the
onions for five minutes, or until soft and golden brown. Add a tablespoon of
water at a time if the onions begin to stick.
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
more water until your desired consistency is reached (optional).
Canned Coconut Milk (full fat)
Shrimp, Cooked (peeled,
deveined; 5 oz)
Add the shrimp and simmer until warmed through, about two to three
minutes. Place into a bowl and garnish with cilantro, and serve with rice on
the side. Enjoy!
Cilantro (chopped, for garnish)
Brown Rice (dry; 1/4 cup)
441
Fiber
39g
13g Sodium
262mg
43g Potassium
756mg
7g
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry - 400500" on the app.
Generally, rice triples when it is cooked, so 40 grams (1/4 cup) dry rice would be
120 grams (about 3/4 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
500-600
Calories
dinner
Stir Fry &
Rice Bowls
45 MINUTES
Chicken Breast (boneless,
skinless, cubed; 4.5 oz)
Preheat the oven to 425ºF (218ºC). Toss the cubed chicken pieces with the
spices. Stir everything to combine, and store in the fridge for 15 minutes
while you prep the other ingredients.
Cajun Seasoning
Extra Virgin Olive Oil
Prepare a sheet pan with aluminum foil and spray with non-stick spray.
Arrange the vegetables over top. Drizzle with olive oil and sprinkle a pinch
of salt over top.
Sweet Potato (peeled and
diced; a little over 1 3/4 cups)
Broccoli (chopped into florets, 1
3/4 cups)
Arrange a separate sheet pan like you did for the vegetables, except place
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!
505
Fiber
37g
13g Sodium
1372mg
62g Potassium
1816mg
12g
Log this meal on MyFitnessPal by searching "BWS Spicy Chicken Sweet Potato
Meal Prep - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Rice Noodles
Fill a small saucepan with water and bring to a boil. Once the water if boiling,
add the rice noodles and cook for 8-10 minutes until fully cooked through.
Extra Virgin Olive Oil
Orange Bell Pepper (sliced; 1/2
bell pepper)
Zucchini (sliced; 1/4 large)
Chicken Breast (diced;
boneless, skinless; 5 oz)
In a large frying pan or wok, add the oil. Then turn on the stove to mediumhigh heat and allow the oil to heat slightly for about 1-2 minutes. Add the
sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
the chicken is cooked through.
Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
and then transfer the stir fry to a bowl.
Soy Sauce
Hot Sauce (or to taste)
Sprinkle with sesame seeds and enjoy!
Sesame Seeds
515
Fiber
40g
16g Sodium
620mg
52g Potassium
922mg
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 500-600"
on the app.
4g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; 1/3 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Maple Syrup
Apple Cider Vinegar
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Tamari (can use soy sauce as a
substitute)
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Kale Leaves (tough stems
removed, chopped; 1 1/2 cups)
Drizzle the dressing overtop along with crushed cashews. Enjoy!
Green Bell Pepper (chopped;
1/3 bell pepper)
Snap Peas (chopped; about 1/2
cup)
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 500-600" on the app.
Shrimp, Cooked (tails
removed; about 4.75 oz)
Cashews (crushed; 1 1/2 tbsps)
Extra Virgin Olive Oil
565
16g Sodium
Generally, quinoa triples when it is cooked, so 60 grams (1/3 cup) dry quinoa
would be 180 grams (1 cup) cooked quinoa.
46g
577mg
61g Potassium 1045mg
Fiber
8g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (peeled, deveined; 4.6
oz)
Season the shrimp with the chili powder and heat a skillet over medium heat.
Spray with non-sticky spray and cook the shrimp for about 3 minutes per
side. Remove and set aside.
Chili Powder
Extra Virgin Olive Oil
Egg
Cauliflower Rice (1 1/4 cups)
Red Bell Pepper (diced; 3/4 bell
pepper)
Soy Sauce
Green Onion (sliced)
Brown Rice (dry; about 1/2 cup)
574
Fiber
In the same pan, add the egg and scramble. Once the egg is fully cooked,
remove and set aside.
In the same pan, add the oil and then add the cauliflower rice and red
pepper. Cook without 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, 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!
42g
12g Sodium
707mg
73g Potassium
818mg
7g
Cook rice according to package instructions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
- 500-600" on the app.
If using a box grater, cut the cauliflower into large chunks and use the mediumsized 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.”
Generally, rice triples when it is cooked, so 75 grams (1/2 cup) dry brown rice
would be 225 grams (about 1 1/2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (dry; 1/2 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Tempeh (crumbled; 4.5 oz)
Chili Powder
Heat a pan over medium-high heat and spray with non-stick spray. Add the
crumbled tempeh and cook for about five minutes until browned. Add the
chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Cumin
Oregano
Jalapeno Pepper (small, seeds
removed and finely chopped)
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
Tomato (diced; 3/4 tomato)
Lime (juiced, divided)
Romaine (chopped)
579
18g Sodium
To serve, place the romaine lettuce, quinoa, and tempeh into a bowl and
drizzle with the remaining lime juice. Enjoy!
37g
67mg
74g Potassium 1332mg
Fiber
9g
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 500600” on the app.
Generally, quinoa triples when it is cooked, so 90 grams (1/2 cup) dry quinoa
would be 270 grams (about 1 1/2 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chicken Breast (skinless,
boneless; 4.5 oz)
Cook rice according to package instructions or in a rice cooker.
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes).
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Navel Orange (zested and juiced)
Molasses
Tamari (substitute soy sauce)
Red Pepper Flakes
Broccoli (chopped into florets;
1 1/2 cups)
Lightly steam your broccoli then toss in olive oil and sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve with cooked rice on the side. Enjoy!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Sesame Seeds
Brown Rice (dry; 1/4 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice- 500-600" on the app.
584
17g Sodium
40g
1241mg
71g Potassium 1502mg
…
Fiber
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked brown rice.
8g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Jasmine Rice (dry; 1/2 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.
Extra Virgin Olive Oil
In a large bowl, whisk together the tamari, oil, rice vinegar, garlic powder,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Rice Vinegar
Garlic Powder
Smoked Paprika
Chili Powder
Meanwhile, steam the edamame using a steaming basket and boiling water
for 3-5 minutes. Once finished, mix together with the baked tofu mixture.
Nutritional Yeast
Tofu (extra firm, pressed,
crumbled; 6 oz)
Place the rice onto a plate and top with the tofu & edamame mixture. Enjoy!
Frozen Edamame (1/3 cup)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice 500-600" on the app.
589
17g Sodium
80g Potassium
Fiber
37g
1081mg
781mg
Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry rice
would be 240 grams (about 1 1/2 cup) cooked rice.
10g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/3 cup)
Water
Cook rice according to package instructions or in a rice cooker.
Heat a cast-iron pan over medium heat and add the sesame oil. Once hot
add the chicken and cook for about four to five minutes, stirring
occasionally. Remove and set aside on a plate.
Sesame Oil
Chicken Thighs (boneless,
skinless, cubed; 5.3 oz)
Add the green beans to the same skillet and cook for two to three minutes,
until just starting to soften. Add the garlic and cook for one minute more,
until fragrant. Add the chicken back in and put a lid on to finish cooking,
about two to three minutes more.
Green Beans (washed,
trimmed; 1 1/2 cups)
Garlic (cloves, smashed)
Tamari (can use soy sauce as a
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
combine until thickened, about one minute.
Sriracha
Honey
Place the rice onto a plate and add the chicken and green beans. Top with
peanuts. Enjoy!
Cornstarch
Raw Peanuts (chopped; 1 1/4
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 500-600"
on the app.
597
18g Sodium
69g Potassium
Fiber
42g
1269mg
972mg
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.
8g
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
45 MINUTES
Brown Rice (dry; about 1/4 cup)
Water
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 375°F (191ºC).
Tofu (drained, chopped into
cubes; 4 oz extra firm)
Garlic Powder
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Cumin
Sea Salt
Broccoli (chopped into florets;
about 1 1/4 cup)
Cauliflower (chopped into
florets; 1 1/4 cup)
Frozen Edamame (about 3/4
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
Place on a plate and enjoy!
cup)
507
15g Sodium
36g
687mg
66g Potassium 1604mg
Fiber
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and spray with non-stick spray. Sprinkle the remaining garlic powder, and
sea salt. Mix everything well.
15g
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 500-600" on the app.
Generally, rice triples when it is cooked, so 50 grams (1/4 cup) dry brown rice
would be 150 grams (about 3/4 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (deveined, peeled, tails
removed; 4.6 oz)
Red Bell Pepper (thinly sliced;
1/2 bell pepper)
Green Bell Pepper (thinly
sliced; 1/2 bell pepper)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 400ºF (204ºC).
Place the shrimp, peppers, and onion on a large baking sheet. Season with
oil and taco seasoning and mix until the shrimp and veggies are well coated.
Arrange into a single layer.
Bake for six to eight minutes or until the shrimp are cooked through.
Red Onion (thinly sliced; 1/4
cup)
Remove the pan from the oven and turn the oven to broil. Remove the
shrimp from the pan and set aside. Broil the peppers and onions for three to
four minutes or until slightly charred.
Extra Virgin Olive Oil
Taco Seasoning
Lime (juiced)
Brown Rice (dry; about 1/3 cup)
Add the shrimp back to the pan and drizzle with lime juice. Season with salt
if needed. Serve with cooked rice and enjoy!
Water
508
Fiber
33g
16g Sodium
700mg
59g Potassium
565mg
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas with
Rice - 500-600" on the app.
Generally, rice triples when it is cooked, so 60 grams (1/3 cup) dry brown rice
would be 180 grams (about 1 cup) cooked brown rice.
5g
CONTACT@BUILTWITHSCIENCE.COM
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
bowl. Take a spoon and mash and mix together the ingredients until a paste
forms. Rub the pork tenderloin with the herb paste until evenly coated.
Sea Salt
Pork Tenderloin (6 oz)
Parsnip (medium, sliced; about
1 3/4 cup)
Carrot (medium, sliced; about 1
carrot)
Extra Virgin Olive Oil
Take aluminum foil and place it on a baking sheet. Spray non-stick spray
over top the foil to ensure that nothing sticks to it. Place the pork tenderloin
in the foil and then wrap the foil around it. Place the baking sheet in the oven
and bake for about 30 minutes, or until a meat thermometer reads 145ºF
(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.
521
18g Sodium
39g
458mg
52g Potassium 1842mg
Fiber
Meanwhile, fill a pot with water and bring it to a boil. Place the carrots and
parsnips in a steaming basket and steam for 10 to 15 minutes or until you
can easily pierce a fork through the vegetables.
Slice the pork and serve with carrots and parsnips. Enjoy!
14g
Log this meal on MyFitnessPal by searching "BWS Pork Tenderloin with
Steamed Parsnips & Carrots - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Sweet Potato (cubed; about 1
3/4 cups)
Broccolini
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Chicken Breast (skinless,
boneless; 3.9 oz)
Extra Virgin Olive Oil
Harissa
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.
Sea Salt & Black Pepper (to taste)
Bake for another 15 minutes or until the chicken is cooked through.
521
18g Sodium
37g
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
310mg
57g Potassium 1960mg
…
Fiber
14g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Tofu (extra firm, drained; 9.1
oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Extra Virgin Olive Oil
Brussels Sprouts (trimmed and
halved; 1 cup)
Cauliflower (chopped into
florets; 1 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the sweet potatoes,
brussels sprouts and cauliflower to the pan. Drizzle with olive oil and season
with salt and pepper. Add the marinated tofu to the baking sheet. Bake for
30 to 35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sweet Potato (diced; 1 1/2
cups)
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
Brussels Sprouts & Cauliflower - 500-600” on the app.
539
21g Sodium
35g
678mg
63g Potassium 1720mg
Fiber
15g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 7.1 oz)
Water
Red Bell Pepper (chopped; 1/2
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 1 1/4 cup)
Chickpeas (1/3 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Avocado (sliced; 1/8 avocado)
541
17g Sodium
35g
960mg
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes,
chickpeas, 3/4 of the parsley, salt and pepper. Place the tofu slices on top
and cover with a lid. Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu, remaining parsley, and sliced avocado.
Serve with sourdough bread. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 500-600”
on the app.
66g Potassium 1349mg
Fiber
14g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 5 oz)
Yellow Onion (sliced; 1/4 onion)
Ginger (peeled and grated)
Garlic (cloves, minced)
Sweet Potato (grated; about 1
3/4 cups)
Heat a large skillet over medium-high heat and add the beef, onion, ginger,
garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes, stirring
occasionally until the beef is cooked through and the sweet potatoes are
soft.
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Add into a bowl and enjoy!
Rapini (chopped)
Sea Salt (to taste)
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 500-600" on the app.
542
15g Sodium
41g
651mg
63g Potassium 2065mg
…
Fiber
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
15g
CONTACT@BUILTWITHSCIENCE.COM
1 HOUR
Salmon Fillet (5.3 oz)
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (about 1 3/4
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
At the halfway mark (15 minutes), flip the fries.
cups)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 cup)
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.
555
19g Sodium
35g
732mg
61g Potassium 1792mg
Fiber
8g
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
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 - 500600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
20 MINUTES
Extra Lean Ground Chicken
(5.5 oz)
Tomato Sauce
Zucchini Noodles (2/3 medium)
Whole Wheat Linguine
Bring a large pot of water to boil. Once boiling, add the linguine and cook for
the time suggested on the package directions.
Place a skillet over medium heat and spray with non-sticky spray. Add the
ground chicken, stirring to break it up as it cooks. After about 5 minutes, add
the tomato sauce. Cover and let the sauce simmer for 10 minutes.
While the sauce is simmering, add the zucchini noodles and the cooked
linguine onto the plate.
Top with the bolognese and enjoy!
511
15g Sodium
64g Potassium
Fiber
12g
39g
127mg
1810mg
Log this meal on MyFitnessPal by searching "BWS Zucchini Noodle Bolognese 500-600" on the app.
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.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Whole Wheat Spaghetti (about
1 cup)
Butter (divided)
Extra Virgin Olive Oil (divided)
Shrimp (peeled, deveined; 5.1
oz)
Arugula (1 1/2 cups)
Lemon Juice
Chives (chopped)
Fiber
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!
41g
18g Sodium
182mg
56g Potassium
898mg
10g
Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
Then add the shrimp and cook for 1 to 3 minutes per side or until the shrimp
are no longer translucent.
Remove the shrimp and set aside. Add the arugula to the pan and sauté until
just wilted.
Sea Salt & Black Pepper (to taste)
516
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through. Once cooked, remove from heat, strain
and run cold water over the pasta to prevent over-cooking.
Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 500600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Extra Virgin Olive Oil
Mushrooms (sliced; 3/4 cup)
Unsweetened Almond Milk
Meanwhile, heat olive oil in a large skillet over medium heat. Add
mushrooms and cook until soft. Set mushrooms aside.
Onion Powder
Garlic Powder
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
whisking occasionally.
Cornstarch
Nutritional Yeast
Frozen Peas (1/3 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
sauce becomes thicker.
Frozen Edamame (1/3 cup)
Baby Spinach (chopped; 1 cup)
519
15g Sodium
39g
292mg
69g Potassium 1033mg
Fiber
21g
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!
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 500-600” on the app.
Add red pepper flakes.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Extra Virgin Olive Oil (divided)
Preheat the oven to 450ºF (232ºC) and line 2 baking sheets with aluminum
foil. Spray with non-stick spray so that the food does not stick to it.
Cherry Tomatoes (3/4 cup)
Garlic Powder
Onion Powder
Place the tomatoes in a bowl and drizzle olive oil over top. Mix together and
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
halves; 4.9 oz)
Bake the chicken and tomatoes for about 15 minutes, or until chicken is
cooked through and tomatoes have slightly charred and bursted. Remove
from oven and slice the chicken.
Baby Spinach (1 cup)
Whole Wheat Spaghetti (dry;
about 1 cup)
534
Fiber
45g
15g Sodium
684mg
62g Potassium
1287mg
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
powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
the remaining garlic-onion seasoning and wilted spinach until evenly
distributed.
Combine pasta, chicken and tomatoes onto a plate. Enjoy!
12g
Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,
Spinach & Tomatoes - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Whole Wheat Penne
(uncooked)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
Extra Lean Ground Turkey
(93% lean, 7% fat; 5 oz)
While the pasta cooks, heat a large skillet over medium heat and add oil;
allow to heat up. 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.
Tomato Sauce
Extra Virgin Olive Oil
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
560
18g Sodium
65g Potassium
Fiber
10g
37g
116mg
1163mg
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 500600" on the app.
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 3.5 oz)
Frozen Edamame (a little over
1/3 cup)
Cherry Tomatoes (halved; 1/3
cup)
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Arugula (2/3 cup)
Lemon Juice
Hummus
Everything Bagel Seasoning
562
Fiber
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
37g
20g Sodium
571mg
74g Potassium
631mg
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 500-600” on
the app.
21g
CONTACT@BUILTWITHSCIENCE.COM
dinner
curries
40 MINUTES
Brown Rice (dry; about 1/3 cup)
Cook rice according to package instructions or in a rice cooker.
Yellow Onion (chopped; 1/4
Curry Powder
Heat skillet over medium-high heat with non-stick spray. Cook the onion for
3 to 4 minutes then add the garlic, ginger, curry powder, cumin and salt and
continue to cook for 1 minute more. Add the chicken broth and stir to
combine being sure to scrape any brown bits from the bottom of the pan.
Add the chicken and cook until cooked through.
Cumin
Once the chicken is cooked, remove from the pan.
onion)
Garlic (clove, minced)
Ginger (fresh, minced)
Sea Salt
Add the coconut milk to the skillet and stir frequently for 12 to 15 minutes,
allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
cilantro and lemon juice and season with additional salt if needed.
Chicken Broth
Chicken Breast (boneless,
skinless; 5 oz)
Place the rice and chicken onto a plate and top generously with the curry
sauce. Enjoy!
Canned Coconut Milk (full fat)
Cilantro (chopped)
Lemon Juice
Log this meal on MyFitnessPal by searching "BWS Chicken Curry with Rice 500-600" on the app.
521
Fiber
38g
17g Sodium
688mg
52g Potassium
768mg
Generally, rice triples when it is cooked, so 60 grams (1/3 cup) dry brown rice
would be 180 grams (about 1 cup) cooked brown rice.
3g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Chicken Breast (boneless,
skinless, cubed; 5.3 oz)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through. Once cooked, remove from heat, strain
and run cold water over the pasta to prevent over-cooking.
Canned Coconut Milk (full fat)
Coconut Flour
Turmeric
Spray non-stick spray on a large skillet and heat over medium heat. Add in
the cubed chicken breast and cook for 10 to 12 minutes or until the chicken
is cooked through.
Curry Powder
Cumin
Sea Salt
Black Pepper
Zucchini Noodles (spiralized;
about 1/2 medium zucchini)
Whole Wheat Spaghetti (2/3
cup)
In a small saucepan, whisk together the coconut milk, coconut flour,
turmeric, curry powder, cumin, salt and pepper. Bring to a gentle boil, reduce
heat and allow the sauce to thicken slightly.
Once the sauce is your desired thickness, add it to the skillet with the
chicken and cook for 5 minutes.
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.
537
17g Sodium
46g
Place the zucchini noodles on top of a plate along with the cooked spaghetti
noodles. Top with the coconut chicken curry. Enjoy!
250mg
53g Potassium 1003mg
Fiber
12g
Log this meal on MyFitnessPal by searching "BWS Coconut Chicken Curry with
Zoodles & Spaghetti - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/3 cup)
Vegetable Broth
Yellow Onion (medium, finely
diced; 1/2 onion)
Tomato (medium, finely diced;
1/2 tomato)
Canned Coconut Milk (full fat)
Cilantro (chopped, for garnish)
41g
17g Sodium
268mg
58g Potassium
836mg
7g
Add the tomato and curry powder. Cook for one minute.
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!
Shrimp, Cooked (peeled,
deveined; 4.9 oz)
Fiber
In a medium pot, heat the vegetable broth over medium-high heat. Cook the
onions for five minutes, or until soft and golden brown. Add a tablespoon of
water at a time if the onions begin to stick.
Stir in the coconut milk and lower the heat to a simmer for five minutes. Add
more water until your desired consistency is reached (optional).
Curry Powder
549
Cook rice according to package instructions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry - 500600" on the app.
Generally, rice triples when it is cooked, so 60 grams (1/3 cup) dry brown rice
would be 180 grams (about 1 cup) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
600-700
Calories
dinner
Stir Fry &
Rice Bowls
45 MINUTES
Chicken Breast (boneless,
skinless, cubed; 5 oz)
Preheat the oven to 425ºF (218ºC). Toss the cubed chicken pieces with the
spices. Stir everything to combine, and store in the fridge for 15 minutes
while you prep the other ingredients.
Cajun Seasoning
Extra Virgin Olive Oil
Prepare a sheet pan with aluminum foil and spray with non-stick spray.
Arrange the vegetables over top. Drizzle with olive oil and sprinkle a pinch
of salt over top.
Sweet Potato (peeled and
diced; a little over 2 cups)
Broccoli (chopped into florets, 1
3/4 cups)
Arrange a separate sheet pan like you did for the vegetables, except place
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!
607
18g Sodium
42g
1967mg
72g Potassium 2038mg
…
Fiber
14g
Log this meal on MyFitnessPal by searching "BWS Spicy Chicken Sweet Potato
Meal Prep - 600-700" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Rice Noodles
Fill a small saucepan with water and bring to a boil. Once the water if boiling,
add the rice noodles and cook for 8-10 minutes until fully cooked through.
Extra Virgin Olive Oil
Orange Bell Pepper (sliced;
3/4 bell pepper)
Zucchini (sliced; 1/4 large)
Chicken Breast (diced;
boneless, skinless; 6 oz)
In a large frying pan or wok, add the oil. Then turn on the stove to mediumhigh heat and allow the oil to heat slightly for about 1-2 minutes. Add the
sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
the chicken is cooked through.
Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
and then transfer the stir fry to a bowl.
Soy Sauce
Hot Sauce (or to taste)
Sprinkle with sesame seeds and enjoy!
Sesame Seeds
613
Fiber
46g
19g Sodium
720mg
62g Potassium
1011mg
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 600-700" on
the app.
4g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Jasmine Rice (dry; 1/2 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.
Extra Virgin Olive Oil
In a large bowl, whisk together the tamari, oil, rice vinegar, garlic powder,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Rice Vinegar
Garlic Powder
Smoked Paprika
Chili Powder
Meanwhile, steam the edamame using a steaming basket and boiling water
for 3-5 minutes. Once finished, mix together with the baked tofu mixture.
Nutritional Yeast
Tofu (extra firm, pressed,
crumbled; 6 oz)
Place the rice onto a plate and top with the tofu & edamame mixture. Enjoy!
Frozen Edamame (1/2 cup)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice 600-700" on the app.
619
Fiber
40g
18g Sodium
1083mg
82g Potassium
890mg
Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry rice
would be 240 grams (about 1 1/2 cup) cooked rice.
11g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; about 1/2 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Maple Syrup
Apple Cider Vinegar
Tamari (can use soy sauce as a
substitute)
Kale Leaves (tough stems
removed, chopped; 1 1/2 cups)
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Drizzle the dressing overtop along with crushed cashews. Enjoy!
Green Bell Pepper (chopped;
1/3 bell pepper)
Snap Peas (chopped; about 1/2
cup)
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 600-700" on the app.
Shrimp, Cooked (tails
removed; 5.3 oz)
Cashews (crushed; 1 1/2 tbsps)
Extra Virgin Olive Oil
641
Fiber
Generally, quinoa triples when it is cooked, so 75 grams (1/2 cup) dry quinoa
would be 225 grams (about 1 1/2 cups) cooked quinoa.
52g
17g Sodium
679mg
72g Potassium
1176mg
9g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (dry; 1/2 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Tempeh (crumbled; 5 oz)
Chili Powder
Heat a pan over medium-high heat and spray with non-stick spray. Add the
crumbled tempeh and cook for about five minutes until browned. Add the
chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Cumin
Oregano
Jalapeno Pepper (small, seeds
removed and finely chopped)
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
Tomato (diced; 3/4 tomato)
Lime (juiced, divided)
Romaine (chopped)
644
22g Sodium
78g Potassium
Fiber
10g
To serve, place the romaine lettuce, quinoa, and tempeh into a bowl and
drizzle with the remaining lime juice. Enjoy!
43g
90mg
1501mg
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 600700” on the app.
Generally, quinoa triples when it is cooked, so 90 grams (1/1 cup) dry quinoa
would be 270 grams (about 1 1/2 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/2 cup)
Water
Cook according to package instructions or in a rice cooker.
Heat a cast-iron pan over medium heat and add the sesame oil. Once hot
add the chicken and cook for about four to five minutes, stirring
occasionally. Remove and set aside on a plate.
Sesame Oil
Chicken Thighs (boneless,
skinless, cubed; 5.3 oz)
Add the green beans to the same skillet and cook for two to three minutes,
until just starting to soften. Add the garlic and cook for one minute more,
until fragrant. Add the chicken back in and put a lid on to finish cooking,
about two to three minutes more.
Green Beans (washed,
trimmed; 1 1/2 cups)
Garlic (cloves, smashed)
Tamari (can use soy sauce as a
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
combine until thickened, about one minute.
Sriracha
Honey
Place the rice onto a plate and add the chicken and green beans. Top with
peanuts. Enjoy!
Cornstarch
Raw Peanuts (chopped; 1 1/4
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 600-700"
on the app.
652
Fiber
43g
19g Sodium
1271mg
80g Potassium
1010mg
Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry brown
rice would be 240 grams (about 1 1/2 cups) cooked brown rice.
8g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chicken Breast (skinless,
boneless; 5 oz)
Cook rice according to package instructions or in a rice cooker.
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes).
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Navel Orange (zested and juiced)
Molasses
Tamari (substitute soy sauce)
Red Pepper Flakes
Broccoli (chopped into florets;
2 cups)
Lightly steam your broccoli then toss in olive oil and sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve with cooked rice on the side. Enjoy!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Sesame Seeds
Brown Rice (dry; 1/4 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice- 600-700" on the app.
675
Fiber
46g
20g Sodium
1269mg
83g Potassium
1881mg
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked brown rice.
10g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (peeled, deveined; 4.5
oz)
Season the shrimp with the chili powder and heat a skillet over medium heat.
Spray with non-sticky spray and cook the shrimp for about 3 minutes per
side. Remove and set aside.
Chili Powder
Extra Virgin Olive Oil
Egg
Cauliflower Rice (1 1/4 cups)
Red Bell Pepper (diced; 3/4 bell
pepper)
Soy Sauce
Green Onion (sliced)
Brown Rice (dry; about 1/2 cup)
681
Fiber
In the same pan, add the eggs and scramble. Once the egg is fully cooked,
remove and set aside.
In the same pan, add the oil and then add the cauliflower rice and red
pepper. Cook without 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, 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!
47g
22g Sodium
772mg
73g Potassium
874mg
7g
Cook rice according to package instructions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Shrimp Fried Cauliflower Rice
- 600-700" on the app.
If using a box grater, cut the cauliflower into large chunks and use the mediumsized 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.”
Generally, rice triples when it is cooked, so 75 grams (1/2 cup) dry brown rice
would be 225 grams (about 1 1/2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
40 MINUTES
Sweet Potato (cubed; about 2
1/4 cups)
Broccolini
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Chicken Breast (skinless,
boneless; 5 oz)
Extra Virgin Olive Oil
Harissa
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.
Sea Salt & Black Pepper (to taste)
Bake for another 15 minutes or until the chicken is cooked through.
602
19g Sodium
45g
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
352mg
67g Potassium 2235mg
…
Fiber
15g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 600-700" on the app.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Shrimp (deveined, peeled, tails
removed; 5.6 oz)
Red Bell Pepper (thinly sliced;
1/2 bell pepper)
Green Bell Pepper (thinly
sliced; 1/2 bell pepper)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 400ºF (204ºC).
Place the shrimp, peppers, and onion on a large baking sheet. Season with
oil and taco seasoning and mix until the shrimp and veggies are well coated.
Arrange into a single layer.
Bake for six to eight minutes or until the shrimp are cooked through.
Red Onion (thinly sliced; 1/4
cup)
Remove the pan from the oven and turn the oven to broil. Remove the
shrimp from the pan and set aside. Broil the peppers and onions for three to
four minutes or until slightly charred.
Extra Virgin Olive Oil
Taco Seasoning
Lime (juiced)
Brown Rice (dry; about 1/2 cup)
Add the shrimp back to the pan and drizzle with lime juice. Season with salt
if needed. Serve with cooked rice and enjoy!
Water
607
Fiber
40g
17g Sodium
738mg
74g Potassium
694mg
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas with
Rice - 600-700" on the app.
Generally, quinoa triples when it is cooked, so 80 grams (1/2 cup) quinoa would
be 240 grams (about 1 1/2 cups) cooked quinoa.
5g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Tofu (extra firm, drained; 10.7
oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Extra Virgin Olive Oil
Brussels Sprouts (trimmed and
halved; 1 cup)
Cauliflower (chopped into
florets; 1 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the sweet potatoes,
brussels sprouts and cauliflower to the pan. Drizzle with olive oil and season
with salt and pepper. Add the marinated tofu to the baking sheet. Bake for
30 to 35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sweet Potato (diced; 1 2/3
cup)
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
Brussels Sprouts & Cauliflower - 600-700” on the app.
613
Fiber
40g
23g Sodium
862mg
73g Potassium
1876mg
16g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 5 oz)
Extra Virgin Olive Oil
Yellow Onion (sliced; 1/2 onion)
Ginger (peeled and grated)
Heat a large skillet over medium-high heat with oil and add the beef, onion,
ginger, garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes,
stirring occasionally until the beef is cooked through and the sweet potatoes
are soft.
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Garlic (cloves, minced)
Sweet Potato (grated; about 1
Add into a bowl and enjoy!
3/4 cups)
Rapini (chopped)
Sea Salt (to taste)
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 600-700" on the app.
616
21g Sodium
46g
713mg
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
68g Potassium 2440mg
…
Fiber
18g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (dry; about 1/3 cup)
Water
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 375°F (191ºC).
Tofu (drained, chopped into
cubes; 5 oz extra firm)
Garlic Powder
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Cumin
Sea Salt
Broccoli (chopped into florets;
about 1 1/4 cup)
Cauliflower (chopped into
florets; 1 1/4 cup)
Frozen Edamame (about 1 cup)
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and spray with non-stick spray. Sprinkle the remaining garlic powder, and
sea salt. Mix everything well.
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
Place on a plate and enjoy!
616
18g Sodium
80g Potassium
Fiber
17g
43g
691mg
1788mg
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 600-700" on the app.
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.
CONTACT@BUILTWITHSCIENCE.COM
1 HOUR
Salmon Fillet (6.2 oz)
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (about 2 1/4
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
At the halfway mark (15 minutes), flip the fries.
cups)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 1/3 cup)
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.
654
20g Sodium
42g
947mg
76g Potassium 2160mg
…
Fiber
10g
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
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 - 600700" on the app.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 7.1 oz)
Water
Red Bell Pepper (chopped; 1/2
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 1 1/4 cup)
Chickpeas (1/3 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Avocado (sliced; 1/4 avocado)
698
20g Sodium
40g
1202mg
…
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes,
chickpeas, 3/4 of the parsley, salt and pepper. Place the tofu slices on top
and cover with a lid. Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu, remaining parsley, and sliced avocado.
Serve with sourdough bread. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 600-700”
on the app.
92g Potassium 1446mg
Fiber
17g
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
30 MINUTES
Extra Virgin Olive Oil (divided)
Preheat the oven to 450ºF (232ºC) and line 2 baking sheets with aluminum
foil. Spray with non-stick spray so that the food does not stick to it.
Cherry Tomatoes (3/4 cup)
Garlic Powder
Onion Powder
Place the tomatoes in a bowl and drizzle olive oil over top. Mix together and
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
halves; 5 oz)
Bake the chicken and tomatoes for about 15 minutes, or until chicken is
cooked through and tomatoes have slightly charred and bursted. Remove
from oven and slice the chicken.
Baby Spinach (1 1/3 cup)
Whole Wheat Spaghetti (dry)
Meanwhile, lightly sauté the spinach in a large pan with a bit of water just
until wilted. Remove from heat.
76g Potassium 1446mg
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
powder and salt (to taste) in a small bowl. Once cooked, toss the noodles in
the remaining garlic-onion seasoning and wilted spinach until evenly
distributed.
15g
Combine pasta, chicken and tomatoes onto a plate. Enjoy!
602
16g Sodium
Fiber
48g
692mg
Log this meal on MyFitnessPal by searching "BWS Spaghetti with Chicken,
Spinach & Tomatoes - 600-700" on the app.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 3.9 oz)
Frozen Edamame (a little under
1/2 cup)
Cherry Tomatoes (halved; 1/3
cup)
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Arugula (2/3 cup)
Lemon Juice
Hummus
Everything Bagel Seasoning
611
Fiber
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
41g
22g Sodium
588mg
80g Potassium
679mg
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 600-700” on
the app.
23g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Extra Virgin Olive Oil
Mushrooms (sliced; 3/4 cup)
Unsweetened Almond Milk
Meanwhile, heat olive oil in a large skillet over medium heat. Add
mushrooms and cook until soft. Set mushrooms aside.
Onion Powder
Garlic Powder
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
whisking occasionally.
Cornstarch
Nutritional Yeast
Frozen Peas (1/2 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
sauce becomes thicker.
Frozen Edamame (1/2 cup)
Baby Spinach (chopped; 1 1/2
cup)
629
19g Sodium
47g
353mg
82g Potassium 1304mg
Fiber
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!
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 600-700” on the app.
26g
Add red pepper flakes.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Whole Wheat Spaghetti (about
1 1/2 cups)
Butter (divided)
Extra Virgin Olive Oil (divided)
Shrimp (peeled, deveined; 5.3
oz)
Arugula (1 1/2 cups)
Lemon Juice
Chives (chopped)
24g Sodium
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!
45g
189mg
70g Potassium 1009mg
…
Fiber
13g
Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
Then add the shrimp and cook for 1 to 3 minutes per side or until the shrimp
are no longer translucent.
Remove the shrimp and set aside. Add the arugula to the pan and sauté until
just wilted.
Sea Salt & Black Pepper (to taste)
634
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through. Once cooked, remove from heat, strain
and run cold water over the pasta to prevent over-cooking.
Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 600700" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Whole Wheat Penne
(uncooked)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
Extra Lean Ground Turkey
(93% lean, 7% fat; 5 oz)
While the pasta cooks, heat a large skillet over medium heat with oil. 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.
Tomato Sauce
Extra Virgin Olive Oil
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
674
21g Sodium
40g
118mg
85g Potassium 1348mg
Fiber
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 600700" on the app.
13g
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
dinner
curries
30 MINUTES
Brown Rice (dry; about 1/2 cup)
Vegetable Broth
Yellow Onion (medium, finely
diced; 1/2 onion)
Tomato (medium, finely diced;
1/2 tomato)
Canned Coconut Milk (full fat)
Cilantro (chopped, for garnish)
42g
18g Sodium
269mg
70g Potassium
874mg
8g
Add the tomato and curry powder. Cook for one minute.
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!
Shrimp, Cooked (peeled,
deveined; 5 oz)
Fiber
In a medium pot, heat the vegetable broth over medium-high heat. Cook the
onions for five minutes, or until soft and golden brown. Add a tablespoon of
water at a time if the onions begin to stick.
Stir in the coconut milk and lower the heat to a simmer for five minutes. Add
more water until your desired consistency is reached (optional).
Curry Powder
604
Cook rice according to package instructions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry with
Rice - 600-700" on the app.
Generally, rice triples when it is cooked, so 70 grams (about 1/2 cup) dry brown
rice would be 210 grams (about 1 1/2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (dry; 1/2 cup)
Cook rice according to package instructions or in a rice cooker.
Yellow Onion (chopped)
Cumin
Heat skillet over medium-high heat with non-stick cooking spray. Cook the
onion for 3 to 4 minutes then add the garlic, ginger, curry powder, cumin
and salt and continue to cook for 1 minute more. Add the chicken broth and
stir to combine being sure to scrape any brown bits from the 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,
allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
cilantro and lemon juice and season with additional salt if needed.
Garlic (clove, minced)
Ginger (fresh, minced)
Curry Powder
Chicken Breast (boneless,
skinless; 6 oz)
Canned Coconut Milk (full fat)
Place the rice and chicken onto a plate and top generously with the curry
sauce. Enjoy!
Cilantro (chopped)
Lemon Juice
610
Fiber
45g
18g Sodium
701mg
64g Potassium
942mg
4g
Log this meal on MyFitnessPal by searching "BWS Chicken Curry with Rice 600-700" on the app.
Generally, rice triples when it is cooked, so 75 grams (1/2 cup) dry brown rice
would be 225 grams (about 1 1/2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
700-800
Calories
dinner
Stir Fry &
Rice Bowls
25 MINUTES
Jasmine Rice (dry; 1/2 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.
Extra Virgin Olive Oil
In a large bowl, whisk together the tamari, oil, rice vinegar, garlic powder,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Rice Vinegar
Garlic Powder
Smoked Paprika
Chili Powder
Meanwhile, steam the edamame using a steaming basket and boiling water
for 3-5 minutes. Once finished, mix together with the baked tofu mixture.
Nutritional Yeast
Tofu (extra firm, pressed,
crumbled; 6 oz)
Place the rice onto a plate and top with the tofu & edamame mixture. Enjoy!
Frozen Edamame (3/4 cup)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice 700-800" on the app.
711
23g Sodium
45g
1086mg
…
90g Potassium 1086mg
…
Fiber
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.
13g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Rice Noodles
Fill a small saucepan with water and bring to a boil. Once the water if boiling,
add the rice noodles and cook for 8-10 minutes until fully cooked through.
Extra Virgin Olive Oil
Orange Bell Pepper (sliced;
3/4 bell pepper)
In a large frying pan or wok, add the oil. Then turn on the stove to mediumhigh heat and allow the oil to heat slightly for about 1-2 minutes. Add the
sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
the chicken is cooked through.
Zucchini (sliced; 1/3 large)
Chicken Breast (diced;
boneless, skinless; 6.5 oz)
Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
and then transfer the stir fry to a bowl.
Soy Sauce
Hot Sauce (or to taste)
Sprinkle with sesame seeds and enjoy!
Sesame Seeds
717
Fiber
51g
24g Sodium
880mg
72g Potassium
1130mg
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 700-800" on
the app.
4g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/2 cup)
Water
Cook according to package instructions or in a rice cooker.
Heat a cast-iron pan over medium heat and add the sesame oil. Once hot
add the chicken and cook for about four to five minutes, stirring
occasionally. Remove and set aside on a plate.
Sesame Oil
Chicken Thighs (boneless,
skinless, cubed; 6 oz)
Add the green beans to the same skillet and cook for two to three minutes,
until just starting to soften. Add the garlic and cook for one minute more,
until fragrant. Add the chicken back in and put a lid on to finish cooking,
about two to three minutes more.
Green Beans (washed,
trimmed; 1 1/2 cups)
Garlic (cloves, smashed)
Tamari (can use soy sauce as a
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
combine until thickened, about one minute.
Sriracha
Honey
Place the rice onto a plate and add the chicken and green beans. Top with
peanuts. Enjoy!
Cornstarch
Raw Peanuts (chopped; 1 1/4
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 700-800"
on the app.
721
24g Sodium
47g
1323mg
82g Potassium 1059mg
…
Fiber
Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry brown
rice would be 240 grams (about 1 1/2 cups) cooked brown rice.
8g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tamari (can use soy sauce as a
substitute)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment
paper.
All Natural Peanut Butter
Maple Syrup
Combine the tamari, peanut butter, maple syrup and water in a large mixing
bowl. Add the tempeh and toss well to coat.
Water
Tempeh (diced into cubes; 4
oz)
Purple Cabbage (thinly sliced;
Transfer the tempeh to the baking sheet and bake for 20 minutes, turning
halfway through.
While the tempeh is baking, make the slaw by adding the cabbage to your
large mixing bowl with the lime juice, sea salt and black pepper. Massage
until slightly softened.
2 cups)
Lime (juiced)
Sea Salt & Black Pepper (to taste)
Add slaw to a bowl and top with the tempeh & edamame. Serve with
cooked rice on the side. Enjoy!
Frozen Edamame (2/3 cup)
Brown Rice (dry; 1/4 cup)
Water
723
Fiber
46g
27g Sodium
1078mg
85g Potassium
1647mg
Log this meal on MyFitnessPal by searching "BWS Peanut Tempeh with Purple
Cabbage Slaw & Rice - 700-800" on the app.
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (3/4 cup) cooked brown rice.
12g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (dry; about 2/3 cup)
Water
Tempeh (crumbled; 5 oz)
Chili Powder
Heat a pan over medium-high heat and spray with non-stick spray. Add the
crumbled tempeh and cook for about five minutes until browned. Add the
chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Cumin
Oregano
Jalapeno Pepper (small, seeds
removed and finely chopped)
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
Tomato (diced; 3/4 tomato)
Lime (juiced, divided)
Romaine (chopped)
755
23g Sodium
To serve, place the romaine lettuce, quinoa, and tempeh into a bowl and
drizzle with the remaining lime juice. Enjoy!
47g
94mg
97g Potassium 1669mg
Fiber
12g
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 700800” on the app.
Generally, quinoa triples when it is cooked, so 120 grams (2/3 cup) dry quinoa
would be 360 grams (about 2 cups) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chicken Breast (skinless,
boneless; 6 oz)
Cook rice according to package instructions or in a rice cooker.
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes).
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Navel Orange (zested and juiced)
Molasses
Tamari (substitute soy sauce)
Red Pepper Flakes
Broccoli (chopped into florets;
2 cups)
Lightly steam your broccoli then toss in olive oil and sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve with cooked rice on the side. Enjoy!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Sesame Seeds
Brown Rice (dry; 1/4 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice- 700-800" on the app.
775
Fiber
51g
25g Sodium
1284mg
91g Potassium
2114mg
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked brown rice.
10g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; about 1/2 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Maple Syrup
Apple Cider Vinegar
Tamari (can use soy sauce as a
substitute)
Kale Leaves (tough stems
removed, chopped; 2 1/2 cups)
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Drizzle the dressing overtop along with crushed cashews. Enjoy!
Green Bell Pepper (chopped;
1/2 bell pepper)
Snap Peas (chopped; 1/2 cup)
Shrimp, Cooked (tails
removed; 5.3 oz)
Cashews (crushed; 2 1/4 tbsp)
Extra Virgin Olive Oil
796
Fiber
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 700-800" on the app.
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.
58g
22g Sodium
806mg
95g Potassium
1443mg
12g
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
20 MINUTES
Shrimp (deveined, peeled, tails
removed; 6.3 oz)
Red Bell Pepper (thinly sliced;
1/2 bell pepper)
Green Bell Pepper (thinly
sliced; 1/2 bell pepper)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 400ºF (204ºC).
Place the shrimp, peppers, and onion on a large baking sheet. Season with
oil and taco seasoning and mix until the shrimp and veggies are well coated.
Arrange into a single layer.
Bake for six to eight minutes or until the shrimp are cooked through.
Red Onion (thinly sliced; 1/4
cup)
Remove the pan from the oven and turn the oven to broil. Remove the
shrimp from the pan and set aside. Broil the peppers and onions for three to
four minutes or until slightly charred.
Extra Virgin Olive Oil
Taco Seasoning
Lime (juiced)
Brown Rice (dry; about 1/2 cup)
Add the shrimp back to the pan and drizzle with lime juice. Season with salt
if needed. Serve with cooked rice and enjoy!
Water
702
Fiber
45g
24g Sodium
762mg
78g Potassium
759mg
Log this meal on MyFitnessPal by searching "BWS One Pan Shrimp Fajitas with
Rice - 700-800" on the app.
Generally, rice triples when it is cooked, so 85 grams (about 1/2 cup) dry brown
rice would be 255 grams (about 1 1/2 cups) cooked brown rice.
6g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 6 oz)
Extra Virgin Olive Oil
Yellow Onion (sliced; 1/2 onion)
Ginger (peeled and grated)
Heat a large skillet over medium-high heat with oil and add the beef, onion,
ginger, garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes,
stirring occasionally until the beef is cooked through and the sweet potatoes
are soft.
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Garlic (cloves, minced)
Sweet Potato (grated; about 2
Add into a bowl and enjoy!
cups)
Rapini (chopped)
Sea Salt (to taste)
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 700-800" on the app.
704
23g Sodium
52g
758mg
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
78g Potassium 2692mg
…
Fiber
20g
CONTACT@BUILTWITHSCIENCE.COM
1 HOUR
Salmon Fillet (7 oz)
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (about 2 1/4
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
At the halfway mark (15 minutes), flip the fries.
cups)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 1/3 cup)
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.
730
27g Sodium
47g
958mg
76g Potassium 2282mg
…
Fiber
10g
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
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 - 700800" on the app.
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Tofu (extra firm, drained; 11.3
oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Extra Virgin Olive Oil
Brussels Sprouts (trimmed and
halved; 1 1/2 cup)
Cauliflower (chopped into
florets; 1 1/2 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the sweet potatoes,
brussels sprouts and cauliflower to the pan. Drizzle with olive oil ad season
with salt and pepper. Add the marinated tofu to the baking sheet. Bake for
30 to 35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sweet Potato (diced; 2 1/4
cup)
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
Brussels Sprouts & Cauliflower - 700-800” on the app.
744
27g Sodium
45g
931mg
95g Potassium 2492mg
…
Fiber
21g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (dry; a little over 1/3
cup)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 375°F (191ºC).
Water
Tofu (drained, chopped into
cubes; 5.5 oz extra firm)
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Garlic Powder
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and drizzle oil over top. Sprinkle the remaining garlic powder, and sea salt.
Mix everything well.
Cumin
Sea Salt
Extra Virgin Olive Oil
Broccoli (chopped into florets;
about 1 3/4 cup)
Cauliflower (chopped into
florets; 1 3/4 cup)
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
Place on a plate and enjoy!
Frozen Edamame (about 1 cup)
755
24g Sodium
48g
725mg
98g Potassium 2168mg
Fiber
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 700-800" on the app.
Generally, rice triples when it is cooked, so 80 grams (1/3 cup) dry brown rice
would be 240 grams (about 1 cup) cooked rice.
21g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 8 oz)
Water
Red Bell Pepper (chopped; 3/4
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 1 1/4 cup)
Chickpeas (1/2 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Avocado (sliced; 1/4 avocado)
776
24g Sodium
45g
1208mg
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes,
chickpeas, 3/4 of the parsley, salt and pepper. Place the tofu slices on top
and cover with a lid. Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu, remaining parsley, and sliced avocado.
Serve with sourdough bread. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 700-800”
on the app.
99g Potassium 1669mg
Fiber
20g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Sweet Potato (medium, cubed;
2 3/4 cups)
Broccolini
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Chicken Breast (skinless,
boneless; 6.2 oz)
Extra Virgin Olive Oil
Harissa
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.
Sea Salt & Black Pepper (to taste)
Bake for another 15 minutes or until the chicken is cooked through.
793
27g Sodium
58g
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
469mg
86g Potassium 2973mg
…
Fiber
20g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 700-800" on the app.
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
25 MINUTES
Whole Wheat Penne
(uncooked)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
Extra Lean Ground Turkey
(93% lean, 7% fat; 6.2 oz)
While the pasta cooks, heat a large skillet over medium heat with oil. 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.
Tomato Sauce
Extra Virgin Olive Oil
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
723
24g Sodium
85g Potassium
Fiber
46g
141mg
1419mg
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce - 700800" on the app.
13g
Look for a brand that has around 60 calories per ½ cup serving.
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Whole Wheat Spaghetti (2
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through. Once cooked, remove from heat, strain
and run cold water over the pasta to prevent over-cooking.
cups)
Butter (divided)
Extra Virgin Olive Oil (divided)
Shrimp (peeled, deveined; 5.3
oz)
Arugula (2 cups)
Lemon Juice
Remove the shrimp and set aside. Add the arugula to the pan and sauté until
just wilted.
Chives (chopped)
Sea Salt & Black Pepper (to taste)
733
Fiber
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!
49g
27g Sodium
192mg
87g Potassium
1175mg
16g
Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
Then add the shrimp and cook for 1 to 3 minutes per side or until the shrimp
are no longer translucent.
Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 700800" on the app.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 4.6 oz)
Frozen Edamame (a little under
1/2 cup)
Cherry Tomatoes (halved; 1/2
cup)
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Arugula (1 cup)
Lemon Juice
Hummus
Everything Bagel Seasoning
733
Fiber
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
48g
27g Sodium
699mg
96g Potassium
823mg
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 700-800” on
the app.
28g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Extra Virgin Olive Oil
Mushrooms (sliced; 3/4 cup)
Unsweetened Almond Milk
Meanwhile, heat olive oil in a large skillet over medium heat. Add
mushrooms and cook until soft. Set mushrooms aside.
Onion Powder
Garlic Powder
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and a. pinch of salt. Bring to a
boil, whisking occasionally.
Cornstarch
Nutritional Yeast
Frozen Peas (1/2 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
sauce becomes thicker.
Frozen Edamame (1/2 cup)
Baby Spinach (chopped; 1 1/2
cup)
Sourdough Bread (toasted)
Add mushrooms, peas, edamame and spinach. When sauce is simmering
again and spinach has wilted, add pasta and stir until well coated. Serve
with toasted sourdough topped with ghee and enjoy!
Ghee
790
23g Sodium
52g
617mg
106g Potassium 1304mg
Fiber
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 700-800” on the app.
Add red pepper flakes.
27g
CONTACT@BUILTWITHSCIENCE.COM
dinner
curries
30 MINUTES
Brown Rice (dry; about 1/2 cup)
Vegetable Broth
Yellow Onion (medium, finely
diced; 1/2 onion)
Tomato (medium, finely diced;
1/2 tomato)
Canned Coconut Milk (full fat)
Cilantro (chopped, for garnish)
45g
25g Sodium
291mg
75g Potassium
973mg
8g
Add the tomato and curry powder. Cook for one minute.
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!
Shrimp, Cooked (peeled,
deveined; 5.3 oz)
Fiber
In a medium pot, heat the vegetable broth over medium-high heat. Cook the
onions for five minutes, or until soft and golden brown. Add a tablespoon of
water at a time if the onions begin to stick.
Stir in the coconut milk and lower the heat to a simmer for five minutes. Add
more water until your desired consistency is reached (optional).
Curry Powder
703
Cook rice according to package instructions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry with
Rice - 700-800" on the app.
Generally, rice triples when it is cooked, so 80 grams (about 1/2 cup) dry brown
rice would be 240 grams (about 1 1/2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (dry; 2/3 cup)
Cook rice according to package instructions or in a rice cooker.
Yellow Onion (chopped)
Cumin
Heat skillet over medium-high heat and spray with non-stick cooking spray.
Cook the onion for 3 to 4 minutes then add the garlic, ginger, curry powder,
cumin and salt and continue to cook for 1 minute more. Add the chicken
broth and stir to combine being sure to scrape any brown bits from the
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,
allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
cilantro and lemon juice and season with additional salt if needed.
Garlic (clove, minced)
Ginger (fresh, minced)
Curry Powder
Chicken Breast (boneless,
skinless; 6 oz)
Canned Coconut Milk (full fat)
Place the rice and chicken onto a plate and top generously with the curry
sauce. Enjoy!
Cilantro (chopped)
Lemon Juice
731
Fiber
48g
22g Sodium
1159mg
82g Potassium
1071mg
5g
Log this meal on MyFitnessPal by searching "BWS Chicken Curry with Rice - 700800" on the app.
Generally, rice triples when it is cooked, so 95 grams (2/3 cup) dry brown rice
would be 285 grams (2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
800+
Calories
dinner
Stir Fry &
Rice Bowls
25 MINUTES
Jasmine Rice (dry; 1/2 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.
Extra Virgin Olive Oil
In a large bowl, whisk together the tamari, oil, rice vinegar, garlic powder,
smoked paprika, chili powder, and nutritional yeast. Add in the crumbled
tofu and toss well. Transfer to the sheet pan and bake for 18 to 20 minutes,
until crispy.
Rice Vinegar
Garlic Powder
Smoked Paprika
Chili Powder
Meanwhile, steam the edamame using a steaming basket and boiling water
for 3-5 minutes. Once finished, mix together with the baked tofu mixture.
Nutritional Yeast
Tofu (extra firm, pressed,
crumbled; 7.1 oz)
Place the rice onto a plate and top with the tofu & edamame mixture. Enjoy!
Frozen Edamame (3/4 cup)
Log this meal on MyFitnessPal by searching "BWS Crispy Ground Tofu on Rice 800+" on the app.
808
27g Sodium
103g Potassium
Fiber
49g
1087mg
1125mg
Generally, rice triples when it is cooked, so 100 grams (about 1/2 cup) dry rice
would be 300 grams (about 1 1/2 cup) cooked rice.
14g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Rice Noodles
Fill a small saucepan with water and bring to a boil. Once the water if boiling,
add the rice noodles and cook for 8-10 minutes until fully cooked through.
Extra Virgin Olive Oil
Orange Bell Pepper (sliced; 1
bell pepper)
zucchini)
In a large frying pan or wok, add the oil. Then turn on the stove to mediumhigh heat and allow the oil to heat slightly for about 1-2 minutes. Add the
sliced bell pepper, zucchini, and chicken. Cook for about 10 minutes, until
the chicken is cooked through.
Chicken Breast (diced;
boneless, skinless; 6.5 oz)
Add the soy sauce, hot sauce, and noodles to the pan. Toss the ingredients
and then transfer the stir fry to a bowl.
Zucchini (sliced; 1 large
Soy Sauce
Sprinkle with sesame seeds and enjoy!
Hot Sauce (or to taste)
Sesame Seeds
Log this meal on MyFitnessPal by searching "BWS Chicken Stir Fry - 800+" on
the app.
816
26g Sodium
54g
1031mg
88g Potassium 1385mg
Fiber
6g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Brown Rice (dry; about 1/2 cup)
Water
Cook according to package instructions or in a rice cooker.
Heat a cast-iron pan over medium heat and add the sesame oil. Once hot
add the chicken and cook for about four to five minutes, stirring
occasionally. Remove and set aside on a plate.
Sesame Oil
Chicken Thighs (boneless,
skinless, cubed; 6.5 oz)
Add the green beans to the same skillet and cook for two to three minutes,
until just starting to soften. Add the garlic and cook for one minute more,
until fragrant. Add the chicken back in and put a lid on to finish cooking,
about two to three minutes more.
Green Beans (washed,
trimmed; 2 cups)
Garlic (cloves, smashed)
Tamari (can use soy sauce as a
substitute)
Meanwhile, in a small bowl, mix together the tamari, sriracha, honey, and
cornstarch. Remove the lid and add the sauce. Reduce the heat and stir to
combine until thickened, about one minute.
Sriracha
Honey
Place the rice onto a plate and add the chicken and green beans. Top with
peanuts. Enjoy!
Cornstarch
Raw Peanuts (chopped; 1 1/2
tbsps)
Log this meal on MyFitnessPal by searching "BWS Kung Pao Chicken - 800+" on
the app.
829
27g Sodium
52g
1408mg
97g Potassium 1264mg
Fiber
Generally, rice triples when it is cooked, so 90 grams (about 1/2 cup) dry brown
rice would be 270 grams (about 1 1/2 cups) cooked brown rice.
10g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (dry; 2/3 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Tempeh (crumbled; 6 oz)
Chili Powder
Cumin
Oregano
Jalapeno Pepper (small, seeds removed
and finely chopped)
Tomato (diced; 1 tomato)
Lime (juiced, divided)
Romaine (chopped)
829
27g Sodium
13g
Stir in the tomato and half of the lime juice and continue to cook for another
three to five minutes until the tomatoes begin to soften. Add a little bit of
water if it starts to stick to the pan. Season with additional salt if needed.
To serve, place the romaine lettuce, quinoa, and tempeh into a bowl and
drizzle with the remaining lime juice. Enjoy!
54g
120mg
103g Potassium 1956mg
Fiber
Heat a pan over medium-high heat and spray with non-stick spray. Add the
crumbled tempeh and cook for about five minutes until browned. Add the
chili powder, cumin, oregano, a pinch of salt, and jalapeño and cook for one
more minute.
Log this meal on MyFitnessPal by searching “BWS Tempeh Taco Bowl - 800+” on
the app.
Generally, quinoa triples when it is cooked, so 120 grams (2/3 cup) dry quinoa
would be 360 grams (about 2 cups) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tamari (can use soy sauce as a
substitute)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment
paper.
All Natural Peanut Butter
Maple Syrup
Combine the tamari, peanut butter, maple syrup and water in a large mixing
bowl. Add the tempeh and toss well to coat.
Water
Tempeh (diced into cubes; 4.9
oz)
Purple Cabbage (thinly sliced;
Transfer the tempeh to the baking sheet and bake for 20 minutes, turning
halfway through.
While the tempeh is baking, make the slaw by adding the cabbage to your
large mixing bowl with the lime juice, sea salt and black pepper. Massage
until slightly softened.
2 cups)
Lime (juiced)
Sea Salt & Black Pepper (to taste)
Frozen Edamame (2/3 cup)
Brown Rice (dry; about 1/3 cup)
Add slaw to a bowl and top with the tempeh & edamame. Serve with
cooked rice on the side. Enjoy!
Water
830
31g Sodium
53g
1082mg
98g Potassium 1796mg
Fiber
Log this meal on MyFitnessPal by searching "BWS Peanut Tempeh with Purple
Cabbage Slaw & Rice - 800+" on the app.
Generally, rice triples when it is cooked, so 60 grams (about 1/3 cup) dry brown
rice would be 180 grams (about 1 cup) cooked brown rice.
12g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chicken Breast (skinless,
boneless; 6.5 oz)
Cook rice according to package instructions or in a rice cooker.
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes).
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Navel Orange (zested and juiced)
Molasses
Tamari (substitute soy sauce)
Red Pepper Flakes
Broccoli (chopped into florets;
2 cups)
Lightly steam your broccoli then toss in olive oil and sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve with cooked rice on the side. Enjoy!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Sesame Seeds
Brown Rice (dry; about 1/3 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice - 800+" on the app.
872
30g Sodium
56g
1293mg
98g Potassium 2196mg
Fiber
Generally, rice triples when it is cooked, so 55 grams (about 1/3 cup) dry brown
rice would be 165 grams (about 1 cup) cooked brown rice.
10g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; about 2/3 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Maple Syrup
Apple Cider Vinegar
Tamari (can use soy sauce as a
substitute)
Kale Leaves (tough stems
removed, chopped; about 3 cups)
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Drizzle the dressing overtop along with crushed cashews. Enjoy!
Green Bell Pepper (chopped;
1/2 bell pepper)
Snap Peas (chopped; 3/4 cup)
Shrimp, Cooked (tails
removed; 5.3 oz)
Cashews (crushed; 2 1/2 tbsps)
Extra Virgin Olive Oil
880
25g Sodium
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 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.
61g
824mg
107g Potassium 1633mg
Fiber
14g
CONTACT@BUILTWITHSCIENCE.COM
dinner
one pan
meals
45 MINUTES
Tofu (extra firm, drained; 12.5
oz)
Tamari (substitute soy sauce)
Maple Syrup
Cornstarch
Extra Virgin Olive Oil
Brussels Sprouts (trimmed and
halved; 2 cups)
Cauliflower (chopped into
florets; 1 1/2 cup)
Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry
with a paper towel, pressing gently to remove excess liquid. Place in a
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.
Line a baking sheet with parchment paper and add the sweet potatoes,
brussels sprouts and cauliflower to the pan. Drizzle with olive oil and season
with salt and pepper. Add the marinated tofu to the baking sheet. Bake for
30 to 35 minutes, flipping the tofu halfway through.
Remove from the oven and place onto a plate. Enjoy!
Sweet Potato (diced; 2 1/3
cup)
Log this meal on MyFitnessPal by searching “BWS One Pan Tofu, Sweet Potato,
Brussels Sprouts & Cauliflower - 800+” on the app.
816
29g Sodium
51g
959mg
105g Potassium 2816mg
Fiber
24g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Sweet Potato (cubed; 2 3/4
cups)
Broccolini
Preheat the oven to 425ºF (215ºC) and line a baking sheet with parchment
paper.
Add the sweet potato, broccolini, and chicken breast to the baking sheet.
Drizzle the oil and harissa evenly over top of all ingredients. Season
everything with salt and pepper and toss well to coat. Place the baking
sheet in the oven and bake for 15 minutes.
Chicken Breast (skinless,
boneless; 6.5 oz)
Extra Virgin Olive Oil
Harissa
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.
Sea Salt & Black Pepper (to taste)
Bake for another 15 minutes or until the chicken is cooked through.
818
Fiber
63g
27g Sodium
527mg
89g Potassium
2117mg
Remove the baking sheet from the oven and place the chicken, sweet
potato, and broccolini onto a plate. Enjoy!
25g
Log this meal on MyFitnessPal by searching "BWS One Pan Harissa Chicken,
Sweet Potatoes & Broccolini - 800+" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (90%
lean, 10% fat or leaner; about 6 oz)
Extra Virgin Olive Oil
Yellow Onion (sliced; 1/2
onion)
Heat a large skillet over medium-high heat with oil and add the beef, onion,
ginger, garlic, salt and sweet potatoes. Cover and cook for 10-15 minutes,
stirring occasionally until the beef is cooked through and the sweet potatoes
are soft.
Add the rapini and cook for about 5 more minutes or until the greens are
wilted and stalks are soft.
Ginger (peeled and grated)
Garlic (cloves, minced)
Add into a bowl and enjoy!
Sweet Potato (grated; about 2
1/2 cups)
Rapini (chopped)
Sea Salt (to taste)
822
26g Sodium
Log this meal on MyFitnessPal by searching "BWS Beef, Sweet Potato & Rapini
Skillet - 800+" on the app.
57g
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
861mg
98g Potassium 3319mg
Fiber
26g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Tofu (firm, pat dry; 8.9 oz)
Water
Red Bell Pepper (chopped; 3/4
bell pepper)
Paprika
Cumin
Fire Roasted Diced Tomatoes
(from the can with juices; 2 cups)
Chickpeas (1/2 cup)
Parsley (finely chopped, divided)
Sourdough Bread
Avocado (sliced; 1/4 avocado)
840
24g Sodium
49g
1567mg
Preheat the oven to 375ºF (191ºC). Take 3/4 of the tofu and slice into even
pieces. Take the remaining 1/4 of the tofu and crumble it. Set both aside,
separately.
Heat the water in an oven-safe skillet over medium heat. Sauté the red bell
pepper until slightly tender, about 3 to 4 minutes.
Stir in the paprika and cumin for 1 minute. Stir in the diced tomatoes,
chickpeas, 3/4 of the parsley, salt and pepper. Place the tofu slices on top
and cover with a lid. Simmer for 10 minutes.
Remove the lid and transfer the skillet to the oven. Bake for 10 minutes
uncovered or until the tofu has crisped on top.
Garnish with the crumbled tofu, remaining parsley, and sliced avocado.
Serve with sourdough bread. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Shakshuka - 800+” on
the app.
110g Potassium 1960mg
…
Fiber
22g
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1 HOUR
Salmon Fillet (7.9 oz)
Preheat the oven to 425ºF (218ºC). Mix maple syrup and tamari in a bowl to
make the marinade. Place salmon fillets in a ziplock bag with the marinade
and shake well. Leave the fillets in the bag and place in the fridge while you
prepare the rest.
Maple Syrup
Tamari (can use soy sauce as a
substitute)
Sweet Potato (3 cups)
Wash the sweet potato and cut it into even fry-shaped pieces. Toss the fries
in olive oil and season with salt and pepper. Place fries on a foil-lined baking
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).
At the halfway mark (15 minutes), flip the fries.
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Baby Spinach (1 1/3 cup)
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.
851
28g Sodium
53g
1024mg
96g Potassium 2742mg
…
Fiber
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
to 8 minutes depending on the thickness. The salmon is done when it flakes
easily with a fork and is no longer translucent in the middle.
13g
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 - 800+"
on the app.
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (dry; a little over 1/2
cup)
Cook rice according to package instructions or in a rice cooker.
Preheat the oven to 375°F (191ºC).
Water
Tofu (drained, chopped into
cubes; 5.5 oz extra firm)
Prepare a sheet pan with aluminum foil and spray with non-stick spray. Add
the tofu to the pan and spray with non-stick spray. Sprinkle over top the tofu
the garlic powder, ground cumin, and sea salt. Mix well.
Garlic Powder
Add the cauliflower, broccoli, and edamame to the opposite side of the pan
and drizzle olive oil over top. Sprinkle the remaining garlic powder, and sea
salt. Mix everything well.
Cumin
Sea Salt
Extra Virgin Olive Oil
Broccoli (chopped into florets;
about 2 cups)
Cauliflower (chopped into
florets; 2 cups)
Roast for 20 minutes, and then take out of the oven to stir the vegetables
around. Place back in the oven and roast for another 20 minutes or until the
cauliflower is tender.
Place on a plate and enjoy!
Frozen Edamame (a little over 1
cup)
Log this meal on MyFitnessPal by searching "BWS One Pan Tofu, Cauliflower &
Broccoli - 800+" on the app.
857
28g Sodium
53g
745mg
Generally, rice triples when it is cooked, so 90 grams (1/2 cup) dry brown rice
would be 270 grams (about 1 1/2 cups) cooked rice.
111g Potassium 2456mg
…
Fiber
23g
CONTACT@BUILTWITHSCIENCE.COM
dinner
Pastas
25 MINUTES
Whole Wheat Penne
(uncooked)
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through.
Extra Lean Ground Turkey
(93% lean, 7% fat; 6.5 oz)
While the pasta cooks, heat a large skillet over medium heat with oil. 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.
Tomato Sauce
Extra Virgin Olive Oil
Place the cooked pasta on a plate and top with meat sauce. Enjoy!
807
25g Sodium
50g
155mg
99g Potassium 1697mg
Fiber
Log this meal on MyFitnessPal by searching "BWS Pasta with Meat Sauce 800+" on the app.
16g
The extra lean ground turkey can be substituted for extra lean ground beef or
chicken.
Look for a brand that has around 60 calories per ½ cup serving.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Chickpea Pasta (dry; 5 oz)
Frozen Edamame (a little over
1/2 cup)
Extra Virgin Olive Oil
Cherry Tomatoes (halved; 2/3
cup)
Arugula (1 cup)
Lemon Juice
Hummus
Everything Bagel Seasoning
815
Fiber
53g
31g Sodium
812mg
104g Potassium
972mg
Bring a large pot of salted water to a boil and cook the chickpea pasta
according to package directions. During the last two minutes, add the frozen
edamame and reserve some of the pasta water. Drain and rinse with cold
water. Set aside.
In the same pot over medium heat, spray with non-stick spray and add the
tomatoes, arugula and lemon juice and heat through. Season with a pinch of
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
desired consistency is reached. Place onto plates and top with everything
bagel seasoning. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Hummus Pasta - 800+” on the
app.
30g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Whole Wheat Spaghetti (2 1/4
cups)
Butter (divided)
Extra Virgin Olive Oil (divided)
Shrimp (peeled, deveined; 7
oz)
Arugula (2 1/2 cups)
Lemon Juice
Chives (chopped)
Fiber
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!
62g
31g Sodium
254mg
98g Potassium
1417mg
18g
Meanwhile, in a skillet over medium heat, add half the butter and olive oil.
Then add the shrimp and cook for 1 to 3 minutes per side or until the shrimp
are no longer translucent.
Remove the shrimp and set aside. Add the arugula to the pan and sauté until
just wilted.
Sea Salt & Black Pepper (to taste)
860
Bring a large pot of water to boil. Once the water is boiling, add your pasta.
Look at the back of the label on the pasta box to see how long to prepare
the pasta until it is cooked through. Once cooked, remove from heat, strain
and run cold water over the pasta to prevent over-cooking.
Log this meal on MyFitnessPal by searching "BWS Lemony Shrimp Pasta - 800+"
on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chickpea Pasta
Bring a large pot of water to a boil and cook chickpea pasta as per the
directions on the package. When finished cooking, strain and run under cold
water immediately to prevent from overcooking.
Extra Virgin Olive Oil
Mushrooms (sliced; 3/4 cup)
Unsweetened Almond Milk
Meanwhile, heat olive oil in a large skillet over medium heat. Add
mushrooms and cook until soft. Set mushrooms aside.
Onion Powder
Garlic Powder
In the same saucepan over medium heat, add almond milk, onion powder,
garlic powder, cornstarch, nutritional yeast and a pinch of salt. Bring to a boil,
whisking occasionally.
Cornstarch
Nutritional Yeast
Frozen Peas (1/2 cup)
Reduce heat and let simmer for 15 minutes, stirring occasionally until the
sauce becomes thicker.
Frozen Edamame (1/2 cup)
Baby Spinach (chopped; 1 1/2
cup)
Sourdough Bread (toasted)
Add mushrooms, peas, edamame and spinach. When sauce is simmering
again and spinach has wilted, add pasta and stir until well coated. Serve
with toasted sourdough topped with ghee and enjoy!
Ghee
952
27g Sodium
57g
881mg
130g Potassium 1304mg
Fiber
Log this meal on MyFitnessPal by searching “BWS Creamy Edamame &
Mushroom Pasta - 800+” on the app.
Add red pepper flakes.
28g
CONTACT@BUILTWITHSCIENCE.COM
dinner
curries
30 MINUTES
Brown Rice (dry; 2/3 cup)
Cook rice according to package instructions or in a rice cooker.
Vegetable Broth
Yellow Onion (medium, finely diced)
Tomato (medium, finely diced)
Curry Powder
Add the tomato and curry powder. Cook for one minute.
Canned Coconut Milk (full fat)
Stir in the coconut milk and lower the heat to a simmer for five minutes. Add
more water until your desired consistency is reached (optional).
Shrimp, Cooked (peeled,
deveined; 5.6 oz)
Cilantro (chopped, for garnish)
818
26g Sodium
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!
51g
380mg
96g Potassium 1269mg
Fiber
In a medium pot, heat the vegetable broth over medium-high heat. Cook the
onions for five minutes, or until soft and golden brown. Add a tablespoon of
water at a time if the onions begin to stick.
Log this meal on MyFitnessPal by searching "BWS Shrimp Madras Curry with
Rice - 800+" on the app.
12g
Generally, rice triples when it is cooked, so 100 grams (2/3 cup) dry brown rice
would be 300 grams (about 2 cups) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (dry; 2/3 cup)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Curry Powder
Heat skillet over medium-high heat with oil. Cook the onion for 3 to 4
minutes then add the garlic, ginger, curry powder, cumin and salt and
continue to cook for 1 minute more. Add the chicken broth and stir to
combine being sure to scrape any brown bits from the bottom of the pan.
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,
allowing the sauce to reduce by half, until it is thick and creamy. Stir in the
cilantro and lemon juice and season with additional salt if needed.
Yellow Onion (chopped)
Garlic (clove, minced)
Ginger (fresh, minced)
Chicken Broth
Chicken Breast (boneless,
skinless; 6.5 oz)
Place the rice and chicken onto a plate and top generously with the curry
sauce. Enjoy!
Canned Coconut Milk (full fat)
Cilantro (chopped)
Lemon Juice
Log this meal on MyFitnessPal by searching "BWS Chicken Curry with Rice 800+" on the app.
826
Fiber
52g
28g Sodium
1166mg
89g Potassium
1146mg
Generally, rice triples when it is cooked, so 100 grams (about 2/3 cup) dry brown
rice would be 300 grams (about 2 cups) cooked brown rice.
6g
CONTACT@BUILTWITHSCIENCE.COM