CALORIE SPECIFIC
MEALS
lunch
lunch
= Vegetarian Recipe
= Vegan Recipe
SANDWICHES & WRAPS
Tuna & Cucumber Sandwich
Turkey, Hummus & Veggie Wrap
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
Chicken, Lettuce & Tomato Sandwich
Tofu Veggie Wrap
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
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
lunch
= Vegetarian Recipe
= Vegan Recipe
QUESADILLAS
Chicken & Veggie Quesadilla
Buffalo Chicken Quesadilla
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
Tofu Quesadilla
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
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lunch
= Vegetarian Recipe
= Vegan Recipe
ONE PAN/POT MEALS
One Pan Steak Fajitas
One Pan Salmon with Rainbow Veggies
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
Chicken Biryani
Sheet Pan Spicy Jerk Shrimp with Pineapple
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
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
lunch
= Vegetarian Recipe
= Vegan Recipe
ONE PAN/POT MEALS
Sticky Sheet Pan Tofu Stir Fry
Mushroom & Edamame Stir Fry
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 Paprika Tofu & Veggies with Quinoa
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
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lunch
= Vegetarian Recipe
= Vegan Recipe
PROTEIN BOWLS
BBQ Chicken, Rice & Broccoli
Spicy Sweet Potato, Turkey & Kale Bowl
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
Tofu, Spinach & Quinoa Bowls
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
lunch
= Vegetarian Recipe
= Vegan Recipe
PROTEIN BOWLS
Cucumber Soba Noodles with Tempeh
Seitan & Broccoli Bowl
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
Grilled Tempeh & Pear Salad
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
200-300
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (3 oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slice and when finished, cut in half to make 2
slices of bread.
Whole Grain Bread (halved,
toasted)
Add the tuna to one half of the toast, top with cucumber, and place the other
half piece of bread over top. Serve and enjoy!
Cucumber (1/4 cucumber;
sliced)
218
8g Sodium
15g Potassium
Fiber
22g
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich 200-300” on the app.
361mg
372mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
4g
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5 MINUTES
Whole Wheat Tortilla (large)
Lay tortilla flat and spread the hummus in the center of the tortilla. Layer the
romaine leaves, turkey, cucumber and bell pepper. Roll the tortilla tightly
while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (1.75 oz)
Serve immediately and enjoy!
Cucumber (1/4 cucumber;
sliced)
Red Bell Pepper (1/4 bell
pepper; sliced)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap - 200-300” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
281
Fiber
21g
9g Sodium
378mg
31g Potassium
606mg
7g
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25 MINUTES
Tofu (4.5 oz; extra firm,
pressed, sliced)
Marinate the tofu slices in tamari or soy sauce for 15 minutes.
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
Tamari (substitute soy sauce
instead)
Whole Wheat Tortilla
Place the tortilla flat and layer the spinach, cucumber, carrot, cabbage, and
marinated tofu on top. Tightly roll up the wrap and enjoy!
Baby Spinach (1 cup)
Cucumber (1/4 cucmber;
julienned)
Carrot (1/8 cup; sliced)
Purple Cabbage (1/2 cup;
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap - 200-300”
on the app.
chopped)
296
12g Sodium
32g Potassium
Fiber
20g
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
1302mg
683mg
Aim for a whole wheat tortilla between 150 and 180 calories.
8g
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lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (2
tbsp; grated)
Chicken Breast, Cooked (1.5 oz;
shredded)
Red Onion (1 tbsp; thinly sliced)
Salsa (1 tbsp.)
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Add the shredded chicken breast to one side of the tortilla and top with red
onion, salsa, green onion, cilantro, and jalapeño pepper.
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges. Enjoy!
Green Onion (chopped)
Cilantro (chopped)
Jalapeno Pepper (thinly sliced,
optional)
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadilla
- 200-300” on the app.
251
7g Sodium
27g Potassium
Fiber
20g
547mg
Aim for a whole wheat tortilla between 150 and 180 calories.
376mg
5g
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25 MINUTES
Chicken Breast, Cooked (1.5 oz;
shredded)
Carrots (1/4 cup; diced)
Celery (diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
onion powder, and buffalo sauce.
To assemble the quesadilla, sprinkle half of the cheese on one side of the
tortilla. Top with chicken mixture and the other half of the cheese and fold.
Garlic Powder
Onion Powder
Heat a skillet and spray with non-stick spray. Add quesadilla onto the pan
and flip once the wrap gets crispy and the cheese starts to melt.
Hot Sauce (like Frank's)
Whole Wheat Tortilla
Serve on a plate and drizzle extra buffalo sauce on top. Enjoy!
Low Fat Cheddar Cheese (3
tbsp; shredded)
Cilantro
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla 200-300” on the app.
273
8g Sodium
28g Potassium
Fiber
23g
Aim for a whole wheat tortilla between 150 and 180 calories.
1190mg
457mg
5g
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25 MINUTES
Mushrooms (2/3 cup)
Tofu (3.5 oz)
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
Cherry Tomatoes (1/3 cup)
Slice mushrooms and set aside.
Limes
Chili Powder
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
Smoked Paprika
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (2
tbsp; shredded)
Add the mushrooms, cherry tomatoes and spices (except turmeric) to
another pan and cook over medium heat until soft.
Whole Wheat Tortilla
Then in the same pan used for tofu, add a spray of non-stick oil to help the
tortilla brown and place the tortilla down on the pan. Sprinkle half the cheese
on one side of the tortilla. Add the tofu and mixed veggies on top and
sprinkle the final layer of cheese. Close the wrap into a quesadilla, press
down, and flip after a few minutes when that side is brown. Once cheese is
melted and both sides are brown, serve onto a plate.
Sea Salt & Black Pepper (to taste)
Cilantro
287
Fiber
20g
12g Sodium
430mg
30g Potassium
564mg
Top with cilantro and enjoy!
7g
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla - 200-300”
on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
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lunch
One Pan/
Pot Meals
20 MINUTES
Cumin
Chili Powder
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/4 medium
bell pepper; sliced)
Orange Bell Pepper (1/4
medium bell pepper; sliced)
Sweet Onion (1/4 medium
onion; sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Spray
non-stick spray over top and then sprinkle with the seasoning. Toss until
well coated. Transfer to your baking sheet and bake for 10 to 15 minutes or
until the steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into lettuce wraps and enjoy!
Flank Steak (3 oz; sliced)
Iceberg Lettuce (small, leaves
pulled apart)
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas - 200300” on the app.
200
Fiber
21g
8g Sodium
430mg
12g Potassium
637mg
4g
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40 MINUTES
Cherry Tomatoes (1/3 cup)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Salmon Fillet (3.5 oz)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Yellow Bell Pepper (1/4 bell
pepper; sliced)
Broccoli (1 cup; chopped into
small florets)
Red Onion (1 1/2 tbsp; sliced into
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Spray the vegetables with non-stick cooking spray. Brush the
salmon with the soy sauce, orange juice and zest. Sprinkle everything with
salt and pepper to taste.
chunks)
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Soy Sauce
Divide onto your plate and enjoy!
Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
219
7g Sodium
24g
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies - 200-300” on the app.
126mg
17g Potassium 1068mg
…
Fiber
4g
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35 MINUTES
Tofu (5 oz; extra-firm, pressed,
cut into 1-cm thick triangles or cubes)
Tamari (divided)
Broccoli (1 cup; cut into florets)
Carrot (1/4 cup; large, peeled
and sliced)
Red Bell Pepper (1/2 medium
bell pepper; chopped)
Ground Ginger
8g Sodium
Fiber
7g
To the same mixing bowl add the broccoli, carrot, and bell pepper. Add the
remaining tamari and mix until the vegetables are lightly coated in the
tamari. Transfer the vegetables to the other side of the baking sheet.
Meanwhile, in the mixing bowl, combine the maple syrup, garlic, and ginger.
Garlic (small clove, minced)
24g Potassium
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet.
Bake the tofu and veggies for 20 minutes.
Maple Syrup
224
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve and enjoy!
20g
1072mg
815mg
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
- 200-300” on the app.
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20 MINUTES
Sesame Oil
Prepare cauliflower rice according to package instructions.
Cremini Mushrooms (sliced)
Heat the sesame oil in a large pan or skillet over medium-high heat.
Yellow Onion (1/4 onion, sliced)
Kale Leaves (finely chopped; 1/2
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
cup)
Frozen Edamame (thawed; 3/4
cup)
Vegetable Broth
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Tamari (substitute soy sauce)
Ginger (fresh, finely grated)
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Garlic (clove, minced)
Cauliflower Rice (1 cup)
To serve, place the cauliflower rice onto a plate and top with the mushroom
and edamame stir fry. Enjoy!
249
10g Sodium
24g Potassium
Fiber
10g
22g
1086mg
…
1121mg
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 200-300” on the app.
Use spinach or Swiss chard instead.
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35 MINUTES
Brown Rice (3 tbsp; dry)
Soak the rice in water and set aside.
Chicken Breast (3 oz; skinless,
boneless, cut into cubes)
Plain Greek Yogurt (1.5 tbsp; 2%
milk fat)
Biryani Masala
In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
salt, half the mint, and half the cilantro.
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Sea Salt
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/4 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 200-300” on
the app.
277
5g Sodium
32g Potassium
Fiber
26g
619mg
515mg
Generally, rice triples when it is cooked, so 35 (3 tbsp) grams dry brown rice
would be 105 grams (about 1/2 cup) cooked.
3g
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30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
In a large mixing bowl, add paprika, thyme, salt, pepper and the oil. Whisk
until combined. Add the sliced tofu into the bowl and toss well to coat.
Transfer to the baking sheet.
Extra Virgin Olive Oil
Tofu (firm, patted dry and
cubed; 5.4 oz)
Add red onion, bell pepper and green beans to the same bowl. Transfer to a
baking sheet and bake the tofu and veggies for 20 minutes.
Red Onion (sliced; 1/4 cup)
Yellow Bell Pepper (roughly
chopped; 1/4 bell pepper)
While the tofu cooks, prepare the quinoa according to the package
directions.
Green Beans (trimmed and
halved; 1/2 cup)
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; 1/8 cup)
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 200-300” on the app.
283
12g Sodium
28g Potassium
Fiber
20g
16mg
616mg
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.
7g
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40 MINUTES
Brown Rice (2 tbsp; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (3 oz; deveined, peeled,
tails removed)
Pineapple (1/3 cup; cut into
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
cubes)
Red Bell Pepper (thinly sliced)
Red Onion (1/4 cup; thinly
sliced)
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
Extra Virgin Olive Oil
Jerk Seasoning (substitute
Cajun seasoning instead)
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Lime (juiced)
295
8g Sodium
36g Potassium
Fiber
4g
20g
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 200-300” on the app.
307mg
538mg
Generally, rice triples when it is cooked, so 25 grams (2 tbsp) dry brown rice
would be 75 grams (about 1/3 cup) cooked rice.
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lunch
Protein
Bowls
20 MINUTES
Broccoli (chopped into florets;
1 cup)
Extra Virgin Olive Oil (divided)
Cauliflower Rice (1 cup)
Seitan (sliced; 3 oz)
Cornstarch
Meanwhile, heat half the oil in a large pan over medium heat. Add the
cauliflower rice and cook for three to five minutes or until the cauliflower is
cooked to the desired doneness. Set aside.
Toss the seitan and cornstarch in a bowl.
Ginger (fresh, minced or grated)
Green Onion (sliced, divided)
Tamari (substitute soy sauce)
Water
Heat the remaining oil in the same pan over medium heat. Cook the seitan,
ginger, and the white ends of the green onions until fragrant, about one to
two minutes. Stir in the tamari and water until absorbed.
Place the seitan, steamed broccoli, and cauliflower rice onto a plate. Garnish
with the remaining green onions. Enjoy!
245
9g Sodium
23g Potassium
Fiber
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
21g
892mg
522mg
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 200300” on the app.
6g
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20 MINUTES
Tempeh (sliced; 3.2 oz)
Tamari (substitute soy sauce)
Maple Syrup
Baby Spinach (1 cup)
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Pear (sliced; 1/2 pear)
Place the spinach, pear and grilled tempeh into a bowl and enjoy!
Apple Cider Vinegar
250
Fiber
In a large bowl, add the tempeh along with the tamari, maple syrup, and
apple cider vinegar. Coat well and let sit for five to ten minutes.
20g
10g Sodium
536mg
26g Potassium
675mg
4g
Log this meal on MyFitnessPal by searching “BWS Grilled Tempeh & Pear Salad 200-300” on the app.
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
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20 MINUTES
Tamari (substitute soy sauce)
Lime Juice
Ginger (grated)
Tofu (5 oz; extra firm, patted
dry, cubed)
Quinoa (3 tbsp; dry)
Water
In a large bowl, whisk together the tamari, lime juice, and ginger. Add the
tofu and toss until well coated. Let it marinate in the fridge while you start on
the quinoa.
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.
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Baby Spinach (1 cup)
Carrot (1/4 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 200-300” on the app.
253
9g Sodium
26g Potassium
Fiber
20g
434mg
651mg
Generally, quinoa triples when it is cooked, so 30 grams (3 tbsp) of dry quinoa
would be 90 grams (about 1/2 cup) cooked quinoa.
5g
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45 MINUTES
Brown Rice (2 tbsp; dry)
Chicken Breast (3 oz; boneless,
skinless)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (3/4 cup; chopped into
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
florets)
While the rice is cooking, place broccoli in a steaming basket or boiling
water.Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
263
8g Sodium
26g Potassium
Fiber
3g
22g
357mg
567mg
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 200-300” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when it is cooked, so 25 grams (2 tbsp) dry brown rice
would be 75 grams (about 1/3 cup) cooked rice.
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25 MINUTES
Sweet Potato (2/3 cup;
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
medium)
Chili Powder
Cayenne Pepper (optional)
White Onion (1/4 onion; diced)
Extra Lean Ground Turkey (3
oz; 93% lean, 7% raw)
Sea Salt
Black Pepper (optional)
Kale Leaves (2 cups; finely
8g Sodium
30g Potassium
Fiber
7g
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
diced)
266
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the chili powder and cayenne pepper. Toss until the diced
sweet potato is coated. Spray baking sheet with non-stick spray. Spread
across the baking sheet and bake in the oven for 20 minutes.
20g
502mg
791mg
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 200-300” on the app.
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
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25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; about 1 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute
tamari or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips; 2.9 oz)
Cucumber (1/4 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
290
9g Sodium
28g Potassium
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
20g
220mg
460mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 200-300” on the app.
1g
CONTACT@BUILTWITHSCIENCE.COM
300-400
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (3.5 oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slices.
Whole Grain Bread (toasted)
Add the tuna to one half of the toast, top with cucumber, and place the other
half piece of bread over top. Serve and enjoy!
Cucumber (1/4 cucumber;
sliced)
311
9g Sodium
28g Potassium
Fiber
28g
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich 300-400” on the app.
498mg
494mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
7g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large)
Lay tortilla flat and spread the hummus in the center of the tortilla. Layer the
romaine leaves, turkey, cucumber and bell pepper. Roll the tortilla tightly
while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (2.5 oz)
Serve immediately and enjoy!
Cucumber (1/4 cucumber;
sliced)
Red Bell Pepper (1/4 bell
pepper; sliced)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap - 300-400” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
315
Fiber
29g
10g Sodium
407mg
31g Potassium
681mg
7g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (6 oz; extra firm, pressed,
sliced)
Marinate the tofu slices in tamari or soy sauce for 15 minutes.
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
Tamari (substitute soy sauce
instead)
Whole Wheat Tortilla
Place the tortilla flat and layer the spinach, cucumber, carrot, cabbage, and
marinated tofu on top. Tightly roll up the wrap and enjoy!
Baby Spinach (1 cup)
Cucumber (1/4 cucumber;
julienned)
Carrot (2 tbsp; sliced)
Purple Cabbage (1/2 cup;
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap - 300-400”
on the app.
chopped)
338
Fiber
25g
14g Sodium
1310mg
33g Potassium
793mg
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
Aim for a whole wheat tortilla between 150 and 180 calories.
8g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Grain Bread (toasted)
Spread one slice of the toast with mayonnaise and the other slice with dijon
mustard. Layer on the chicken breast, tomato slices and lettuce and close
the sandwich.
Mayonnaise
Dijon Mustard
Chicken Breast, Cooked (3 oz)
Enjoy!
Tomato (1/4 cup; sliced)
Iceberg Lettuce (torn into
pieces)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich - 300-400” on the app.
359
11g Sodium
30g Potassium
Fiber
31g
Aim for a slice of whole grain bread to be between 70 and 100 calories.
459mg
694mg
7g
CONTACT@BUILTWITHSCIENCE.COM
lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (1/4
cup; grated)
Chicken Breast, Cooked (1.5 oz;
shredded)
Red Onion (1 tbsp; thinly sliced)
Salsa (2 tbsp)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Add the shredded chicken breast to one side of the tortilla and top with red
onion, salsa, green onion, cilantro, and jalapeño pepper.
Green Onion (chopped)
Cilantro (chopped)
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges. Serve with sweet potatoes on the side. Enjoy!
Jalapeno Pepper (thinly sliced,
optional)
Sweet Potato (1/2 cup; diced)
365
9g Sodium
48g Potassium
Fiber
26g
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadilla
with Steamed Sweet Potatoes - 300-400” on the app.
804mg
751mg
Aim for a whole wheat tortilla between 150 and 180 calories.
8g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chicken Breast, Cooked (1.5 oz;
shredded)
Carrots (1/4 cup; diced)
Celery (diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
onion powder, and buffalo sauce.
To assemble each of the quesadillas, sprinkle half of the cheese on one side
of the tortilla. Top with chicken mixture and the other half of the cheese and
fold.
Garlic Powder
Onion Powder
Hot Sauce (like Frank's)
Heat a skillet and spray with non-stick spray. Add one quesadilla onto the
pan and flip once the wrap gets crispy and the cheese starts to melt.
Whole Wheat Tortilla
Low Fat Cheddar Cheese (1/4
cup; shredded)
Serve on a plate and drizzle extra buffalo sauce on top. Enjoy with fruit on
the side!
Cilantro
Apple (1 medium apple;
substitute 150 grams grapes or 185 grams
berries)
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla
with Fruit - 300-400” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
378
9g Sodium
54g Potassium
Fiber
25g
1236mg
658mg
10g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Mushrooms (2/3 cup)
Tofu (3.5 oz)
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
Cherry Tomatoes (1/3 cup)
Slice mushrooms and set aside.
Limes
Chili Powder
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
Smoked Paprika
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (1/4
cup; shredded)
Whole Wheat Tortilla
Sea Salt & Black Pepper (to taste)
Cilantro
Apple (1 small apple; substitute
125 grams grapes or 150 grams berries)
396
13g Sodium
51g Potassium
Fiber
25g
606mg
731mg
In the same pan used for tofu, spray non-stick spray on the pan to help the
tortilla brown and place the tortilla down on the pan. Sprinkle half of the
cheese on one side of the tortilla. Add the tofu and mixed veggies on top
and sprinkle the final layer of cheese. Close the wrap into a quesadilla, press
down, and flip after a few minutes when that side is brown. Once cheese is
melted and both sides are brown, serve onto a plate.
Top with cilantro, serve with apple on the side and enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla with Fruit 300-400” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
10g
CONTACT@BUILTWITHSCIENCE.COM
lunch
One Pan/
Pot Meals
40 MINUTES
Cherry Tomatoes (2/3 cup)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Salmon Fillet (3.5 oz)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Yellow Bell Pepper (1/2 bell
pepper; sliced)
Broccoli (1 1/2 cups; chopped
into small florets)
Red Onion (1/4 cup; sliced into
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
the soy sauce, orange juice and zest. Sprinkle everything with salt and
pepper to taste.
chunks)
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Extra Virgin Olive Oil
Divide onto your plate and enjoy!
Soy Sauce
Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies - 300-400” on the app.
311
12g Sodium
27g
170mg
28g Potassium 1498mg
Fiber
7g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Cumin
Chili Powder
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/4 medium
bell pepper; sliced)
Orange Bell Pepper (1/4
medium bell pepper, sliced)
Sweet Onion (1/4 medium
onion; sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Sprinkle
with the seasoning over top. Toss until well coated. Transfer to your baking
sheet and bake for 10 to 15 minutes or until the steak is cooked to your
liking and the peppers are soft.
Scoop the steak and peppers into the tortilla and enjoy!
Flank Steak (4 oz; sliced)
Iceberg Lettuce (small, leaves
pulled apart)
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortillas - 300-400” on the app.
Corn Tortilla
325
11g Sodium
26g Potassium
Fiber
29g
437mg
753mg
5g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (2 tbsp; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (4 oz; deveined,
peeled, tails removed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Pineapple (1/3 cup; cut into
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
cubes)
Red Bell Pepper (1/2 bell
pepper; thinly sliced)
Red Onion (1/4 cup; thinly
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
sliced)
Extra Virgin Olive Oil
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Jerk Seasoning (substitute
Cajun seasoning instead)
Lime (juiced)
335
8g Sodium
38g Potassium
Fiber
27g
349mg
653mg
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 300-400” on the app.
Generally, rice triples when it is cooked, so 25 grams (2 tbsp) of dry brown rice
would be 75 grams (about 1/3 cup) cooked rice.
4g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
In a large mixing bowl, add paprika, thyme, salt, pepper and the oil. Whisk
until combined. Add the sliced tofu into the bowl and toss well to coat.
Transfer to the baking sheet.
Extra Virgin Olive Oil (divided)
Tofu (firm, patted dry and
cubed; 6.4 oz)
Add red onion, bell pepper and green beans to the same bowl. Transfer to a
baking sheet and bake the tofu and veggies for 20 minutes.
Red Onion (sliced; 1/4 cup)
Yellow Bell Pepper (roughly
chopped; 1/4 bell pepper)
While the tofu cooks, prepare the quinoa according to the package
directions.
Green Beans (trimmed and
halved; 1/2 cup)
Quinoa (uncooked; a little over
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
1/8 cup)
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 300-400” on the app.
345
14g Sodium
35g Potassium
Fiber
25g
18mg
Generally, quinoa triples when it is cooked, so 35 grams (1/8 cup) dry quinoa
would be 105 grams (about 1/3 cup) cooked quinoa.
712mg
8g
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/4 cup; dry)
Soak the rice in water and set aside.
Extra Virgin Olive Oil
In a bowl, combine the chicken breast, yogurt, biryani masala, oil, lemon
juice, salt, half the mint, and half the cilantro.
Chicken Breast (3.5 oz;
skinless, boneless, cut into cubes)
Plain Greek Yogurt (1 1/2 tbsp;
2% milk fat)
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Biryani Masala
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Lemon Juice
Sea Salt
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Mint Leaves (chopped,
divided)
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/4 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 300-400” on
the app.
372
Fiber
29g
10g Sodium
763mg
41g Potassium
585mg
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) of dry brown rice
would be 135 grams (3/4 cup) cooked rice.
4g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Water
Brown Rice (1/8 cup; dry)
Cook rice according to package instructions or in a rice cooker. Set aside
once finished.
Sesame Oil
Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Yellow Onion (1/4 onion, sliced)
Kale Leaves (finely chopped; 1/2
cup)
Frozen Edamame (thawed; 1
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
cup)
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Vegetable Broth
Tamari (substitute soy sauce)
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Ginger (fresh, finely grated)
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
381
Fiber
26g
13g Sodium
1072mg
46g Potassium
1184mg
11g
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 300-400” on the app.
Generally, rice triples when it is cooked, so 30 grams (1/8 cup) dry brown rice
would be 90 grams (about 1/3 cup) cooked rice.
Use spinach or Swiss chard instead.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (3 1/2 tbsp; dry)
Cook rice according to package instructions or in a rice cooker.
Water
Tofu (5.5 oz; extra-firm,
pressed, cut into 1-cm thick triangles or
cubes)
Tamari (divided; substitute soy
sauce)
Broccoli (1 cup; cut into florets)
Carrot (1/4 cup; large, peeled
and sliced)
Red Bell Pepper (1/2 medium
bell pepper; chopped)
Maple Syrup
Ground Ginger
Fiber
25g
10g Sodium
1579mg
55g Potassium
890mg
7g
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
remaining tamari and mix until the vegetables are lightly coated in the
tamari. Spray with non-stick spray Transfer the vegetables to the other side
of the baking sheet.
Bake the tofu and veggies for 20 minutes.
Meanwhile, in the mixing bowl, combine the maple syrup, garlic, and ginger.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve and enjoy!
Garlic (small clove, minced)
388
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
with Rice - 300-400” on the app.
Generally, rice triples when it is cooked, so 40 grams (3 1/2 tbsp) of dry brown rice
would be 120 grams (about 3/4 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
lunch
Protein
Bowls
25 MINUTES
Sweet Potato (2/3 cup;
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
medium)
Chili Powder
Cayenne Pepper (optional)
White Onion (1/4 onion; diced)
Extra Lean Ground Turkey
(3.75 oz; 93% lean, 7% raw)
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
Sea Salt
Black Pepper (optional)
Kale Leaves (2 cups; finely
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
diced)
302
Fiber
24g
10g Sodium
521mg
32g Potassium
868mg
7g
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the chili powder and cayenne pepper. Toss until the diced
sweet potato is coated. Spray baking sheet with non-stick spray. Spread
across the baking sheet and bake in the oven for 20 minutes.
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 300-400” on the app.
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Tamari (substitute soy sauce)
In a large bowl, whisk together the tamari, lime juice, and ginger. Add the
tofu and toss until well coated. Let it marinate in the fridge while you work on
the quinoa.
Lime Juice
Ginger (grated)
Tofu (6.25 oz; extra firm,
patted dry, cubed)
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.
Quinoa (1/4 cup; dry)
Water
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Baby Spinach (1 cup)
Carrot (1/4 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 300-400” on the app.
323
Fiber
26g
12g Sodium
730mg
33g Potassium
768mg
Generally, quinoa triples when it is cooked, so 40 grams (1/4 cup) of dry brown
rice would be 120 grams (about 3/4 cup) cooked rice.
6g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (3 tbsp; dry)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Chicken Breast (3.5 oz;
boneless, skinless)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (3/4 cup; chopped into
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
florets)
While the rice is cooking, place broccoli in a steaming basket or boiling
water. Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
347
11g Sodium
34g Potassium
Fiber
3g
28g
370mg
690mg
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 300-400” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when it is cooked, so 35 grams (3 tbsp) of dry brown rice
would be 105 grams (about 1/2 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; 1.3 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute
tamari or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips; 3.5 oz)
Cucumber (1/4 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
374
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
25g
12g Sodium
252mg
37g Potassium
542mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 300-400” on the app.
1g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Broccoli (chopped into florets;
1 cup)
Brown Rice (uncooked; 1/8 cup)
Water
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
Meanwhile, cook rice according to package instructions or in a rice cooker.
Toss the seitan and cornstarch in a bowl.
Seitan (sliced; 3.5 oz)
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
white ends of the green onions until fragrant, about one to two minutes. Stir
in the tamari and water until absorbed.
Cornstarch
Extra Virgin Olive Oil (divided)
Ginger (fresh, minced or grated)
Green Onion (sliced, divided)
Tamari (substitute soy sauce)
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 300400” on the app.
383
Fiber
25g
13g Sodium
959mg
45g Potassium
433mg
Generally, rice triples when it is cooked, so 30 grams (1/8 cup) dry brown rice
would be 90 grams (about 1/3 cup) cooked rice.
5g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (uncooked; 1/8 cup)
Prepare the quinoa according to the package directions. Set aside to cool.
Water
In a large bowl, add the tempeh along with the tamari, maple syrup, and
apple cider vinegar. Coat well and let sit for five to ten minutes.
Tempeh (sliced; 3.5 oz)
Tamari (substitute soy sauce)
Maple Syrup
Apple Cider Vinegar
Baby Spinach (1 cup)
Place the spinach, pear, and grilled tempeh into a bowl and serve with
quinoa on the side. Enjoy!
Pear (sliced; 1/2 pear)
398
Fiber
27g
13g Sodium
541mg
49g Potassium
913mg
6g
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Log this meal on MyFitnessPal by searching “BWS Grilled Tempeh & Pear Salad
with Quinoa - 300-400” on the app.
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
Generally, quinoa triples when it is cooked, so 35 grams (1/8 cup) dry quinoa
would be 105 grams (about 1/3 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
400-500
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (5 oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slices.
Whole Grain Bread (toasted)
Add the tuna to one half of the toast, top with cucumber, and place the other
piece of bread over top. Serve and enjoy!
Cucumber (1/4 cucumber;
sliced)
401
Fiber
37g
15g Sodium
646mg
29g Potassium
589mg
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich 400-500” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
7g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Grain Bread (toasted)
Spread one slice of the toast with mayonnaise and the other slice with dijon
mustard. Layer on the chicken breast, tomato slices and lettuce and close
the sandwich.
Mayonnaise
Dijon Mustard
Chicken Breast, Cooked (3.5
Enjoy!
oz)
Tomato (1/4 cup; sliced)
Iceberg Lettuce (torn into
pieces)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich - 400-500” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
429
17g Sodium
30g Potassium
Fiber
36g
511mg
754mg
7g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large)
Lay tortilla flat and spread the hummus in the center of the tortilla. Add the
romaine leaves, turkey, cucumber and bell pepper to the tortilla. Roll the
tortilla tightly while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (3 oz)
Serve with apple as a side and enjoy!
Cucumber (1/4 cucumber;
sliced)
Apple (1 medium apple;
substitute 150 grams grapes or 185 grams
berries)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap with Fruit - 400-500” on the app.
Red Bell Pepper (1/4 bell
pepper; sliced)
Aim for a whole wheat tortilla between 150 and 180 calories.
468
Fiber
35g
13g Sodium
489mg
58g Potassium
970mg
12g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (7 oz; extra firm, pressed,
sliced)
Marinate the tofu slices in tamari for 15 minutes.
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
Tamari (substitute soy sauce
instead)
Whole Wheat Tortilla
Place the tortilla flat and layer the spinach, cucumber, carrot, cabbage, and
marinated tofu on top. Tightly roll up the wrap, serve with grapes on the
side, and enjoy!
Baby Spinach (1 cup)
Cucumber (julienned)
Carrot (1/8 cup; sliced)
Grapes (2 cups)
Purple Cabbage (1/2 cup;
chopped)
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap - 400-500”
on the app.
486
Fiber
30g
17g Sodium
1315mg
65g Potassium
1182mg
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
Aim for a whole wheat tortilla between 150 and 180 calories.
10g
CONTACT@BUILTWITHSCIENCE.COM
lunch
quesadillas
25 MINUTES
Chicken Breast, Cooked (3.5
oz; shredded)
Carrots (2/3 cup; diced)
Celery (diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
onion powder, and buffalo sauce.
To assemble the quesadilla, sprinkle half of the cheese on one side of the
tortilla. Top with chicken mixture and the other half of the cheese and fold.
Garlic Powder
Onion Powder
Heat a skillet and spray with non-stick spray. Add quesadilla onto the pan
and flip once the wrap gets crispy and the cheese starts to melt.
Hot Sauce (like Frank's)
Whole Wheat Tortilla
Serve on a plate and drizzle extra buffalo sauce on top. Enjoy!
Low Fat Cheddar Cheese (1/2
cup; shredded)
Cilantro
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas 400-500” on the app.
432
12g Sodium
32g Potassium
Fiber
49g
Aim for a whole wheat tortilla between 150 and 180 calories.
1545mg
799mg
6g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (1/4
cup; grated)
Chicken Breast, Cooked (2 oz;
shredded)
Corn (3 tbsp)
Red Onion (1 tbsp, thinly sliced)
Salsa (1 tbsp)
Green Onion (chopped)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Add the shredded chicken breast to half the tortilla and top with corn, red
onion, salsa, green onion, cilantro, and jalapeno pepper.
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges. Serve with sweet potatoes on the side topped with
butter. Enjoy!
Cilantro (chopped)
Jalapeno Pepper (thinly sliced,
optional)
Sweet Potato (2/3 cup; diced)
Butter
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadilla
with Steamed Sweet Potatoes - 400-500” on the app.
493
Fiber
35g
16g Sodium
755mg
56g Potassium
939mg
Aim for a whole wheat tortilla between 150 and 180 calories.
9g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (4 oz)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Mushrooms (2/3 cup)
Limes
Chili Powder
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
Smoked Paprika
Slice mushrooms and set aside.
Cherry Tomatoes (1/3 cup)
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (1/3
cup; shredded)
Whole Wheat Tortilla
Add the mushrooms, cherry tomatoes and spices (except turmeric) to
another pan and cook over medium heat until soft.
Sea Salt & Black Pepper (to taste)
Cilantro
Sweet Potato (1 cup; diced)
493
14g Sodium
30g
747mg
66g Potassium 1200mg
…
Fiber
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
In the same pan used for tofu, add a spray of non-stick oil to help the tortilla
brown and place the tortilla down on the pan. Sprinkle half the cheese on
one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
the final layer of cheese. Close the wrap into a quesadilla, press down, and
flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate with steamed sweet potatoes on
the side.
Top with cilantro and enjoy!
12g
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla with Steamed
Sweet Potato - 400-500” on the app.
CONTACT@BUILTWITHSCIENCE.COM
Aim for a whole wheat tortilla between 150 and 180 calories.
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lunch
One Pan/
Pot Meals
40 MINUTES
Cherry Tomatoes (3/4 cup)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Salmon Fillet (4.5 oz)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Yellow Bell Pepper (1/2 bell
pepper; sliced)
Broccoli (1 3/4 cups; chopped
into small florets)
Red Onion (1/3 cup; sliced into
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
the soy sauce, orange juice and zest. Sprinkle everything with salt and
pepper to taste.
chunks)
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Extra Virgin Olive Oil
Divide onto your plate and enjoy!
Soy Sauce
Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies - 400-500” on the app.
409
16g Sodium
34g
216mg
36g Potassium 1856mg
Fiber
9g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Cumin
Chili Powder
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/2 medium
bell pepper; sliced)
Orange Bell Pepper (1/2
medium bell pepper; sliced)
Sweet Onion (1/2 medium
onion; sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Spray
non-stick spray over top and then sprinkle with the seasoning. Toss until
well coated. Transfer to your baking sheet and bake for 10 to 15 minutes or
until the steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into tortillas and enjoy!
Flank Steak (4.5 oz; sliced)
Corn Tortilla
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortillas - 400-500” on the app.
413
12g Sodium
42g Potassium
Fiber
31g
431mg
692mg
6g
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/4 cup; dry)
Soak the rice in water and set aside.
Chicken Breast (3.75 oz;
boneless, skinless, cut into cubes)
In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
salt, half the mint, and half the cilantro.
Plain Greek Yogurt (2 tbsp; 2%
milk fat)
Biryani Masala
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Sea Salt
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/4 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 400-500” on
the app.
414
Fiber
29g
13g Sodium
787mg
45g Potassium
488mg
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.
4g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
In a large mixing bowl, add paprika, thyme, salt, pepper and the oil. Whisk
until combined. Add the sliced tofu into the bowl and toss well to coat.
Transfer to the baking sheet.
Extra Virgin Olive Oil (divided)
Tofu (firm, patted dry and
cubed; 7.1 oz)
Add red onion, bell pepper and green beans to the same bowl. Transfer to a
baking sheet and bake the tofu and veggies for 20 minutes.
Red Onion (sliced; 1/4 cup)
Yellow Bell Pepper (roughly
chopped; 1/2 bell pepper)
While the tofu cooks, prepare the quinoa according to the package
directions.
Green Beans (trimmed and
halved; 1 cup)
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; 1/4 cup)
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 400-500” on the app.
426
16g Sodium
48g Potassium
Fiber
30g
25mg
990mg
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.
11g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (3 1/2 tbsp; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (4.5 oz; deveined,
peeled, tails removed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Pineapple (1/2 cup; cut into
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
cubes)
Red Bell Pepper (1/2 bell
pepper; thinly sliced)
Red Onion (1/2 cup; thinly
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
sliced)
Extra Virgin Olive Oil
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Jerk Seasoning (substitute
Cajun seasoning instead)
Lime (juiced)
439
11g Sodium
54g Potassium
Fiber
31g
403mg
768mg
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 400-500” on the app.
Generally, rice triples when it is cooked, so 40 grams (3 1/2 tbsps) of dry brown
rice would be 120 grams (about 2/3 cup) cooked rice.
5g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Brown Rice (1/8 cup; dry)
Cook rice according to package instructions or in a rice cooker. Set aside
once finished.
Water
Sesame Oil
Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Yellow Onion (1/4 onion, sliced)
Kale Leaves (finely chopped; 1/2
cup)
Frozen Edamame (thawed; 1
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
1/4 cups)
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Vegetable Broth
Tamari (substitute soy sauce)
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Ginger (fresh, finely grated)
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
458
16g Sodium
53g Potassium
Fiber
14g
31g
1075mg
1371mg
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 400-500” on the app.
Generally, rice triples when it is cooked, so 35 grams (1/8 cup) dry brown rice
would be 105 grams (about 1/3 cup) cooked rice.
Use spinach or Swiss chard instead.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/4 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Water
Tofu (6.5 oz; extra-firm,
pressed, cut into 1-cm thick triangles or
cubes)
Tamari (divided; substitute soy
sauce)
Sesame Oil
Broccoli (1 1/3 cups; cut into
florets)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
remaining tamari and sesame oil and mix until the vegetables are lightly
coated in the tamari. Transfer the vegetables to the other side of the baking
sheet.
Bake the tofu and veggies for 20 minutes.
Carrot (1/2 cup; large, peeled
and sliced)
Red Bell Pepper (1 medium bell
pepper; chopped)
Maple Syrup
Meanwhile, in the mixing bowl, combine the maple syrup, garlic, and ginger.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve and enjoy!
Garlic (small clove, minced)
Ground Ginger
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
with Rice - 400-500” on the app.
492
Fiber
30g
14g Sodium
1604mg
69g Potassium
1271mg
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (3/4 cup) cooked rice.
11g
CONTACT@BUILTWITHSCIENCE.COM
lunch
Protein
Bowls
45 MINUTES
Brown Rice (3 tbsp; dry)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Chicken Breast (5 oz;
boneless, skinless)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (3/4 cup; chopped into
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
florets)
While the rice is cooking, place broccoli in a steaming basket or boiling
water. Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
420
Fiber
37g
14g Sodium
388mg
35g Potassium
824mg
3g
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 400-500” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when it is cooked, so 35 grams (3 tbsp) dry brown rice
would be 105 grams (about 1/2 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (uncooked; 1/4 cup)
Prepare the quinoa according to the package directions. Set aside to cool.
Water
In a large bowl, add the tempeh along with the sesame oil, tamari, maple
syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Tempeh (sliced; 3.5 oz)
Sesame Oil
Tamari (substitute soy sauce)
Maple Syrup
Apple Cider Vinegar
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Place the spinach, pear, and grilled tempeh into a bowl and serve with
quinoa on the side. Enjoy!
Baby Spinach (1 cup)
Pear (sliced; 1/2 pear)
455
Fiber
29g
16g Sodium
542mg
55g Potassium
970mg
7g
Log this meal on MyFitnessPal by searching "BWS Grilled Tempeh & Pear Salad
with Quinoa - 400-500" on the app.
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
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
25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; 1.6 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute tamari
or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips; 4 oz)
Cucumber (1/4 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
458
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
30g
13g Sodium
419mg
47g Potassium
610mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 400-500” on the app.
1g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (1 cup; medium)
Extra Virgin Olive Oil
Chili Powder
Cayenne Pepper (optional)
White Onion (1/2 onion; diced)
Extra Lean Ground Turkey (4.5
oz; 93% lean, 7% raw)
Sea Salt
Black Pepper (optional)
Kale Leaves (3 cups; finely
17g Sodium
50g Potassium
Fiber
10g
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the olive oil, chili powder and cayenne pepper. Toss until the
diced sweet potato is coated. Spread across the baking sheet and bake in
the oven for 20 minutes.
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
diced)
463
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
31g
585mg
1210mg
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 400-500” on the app.
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Tamari (substitute soy sauce)
In a large bowl, whisk together the tamari, lime juice, and ginger. Add the
tofu and toss until well coated. Let it marinate in the fridge while you work on
the quinoa.
Lime Juice
Ginger (grated)
Tofu (7 oz; extra firm, patted
dry, cubed)
Quinoa (7 tbsp; dry)
Water
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.
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Baby Spinach (1 1/2 cups)
Carrot (1/2 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 400-500” on the app.
480
15g Sodium
33g
749mg
58g Potassium 1088mg
Fiber
Generally, quinoa triples when it is cooked, so 75 grams (7 tbsp) dry quinoa
would be 225 grams (1 1/3 cup) cooked quinoa.
10g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Broccoli (chopped into florets;
1 1/2 cups)
Brown Rice (uncooked; 1/4 cup)
Water
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
Meanwhile, cook rice according to package instructions or in a rice cooker.
Toss the seitan and cornstarch in a bowl.
Seitan (sliced; 4 oz)
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
white ends of the green onions until fragrant, about one to two minutes. Stir
in the tamari and water until absorbed.
Cornstarch
Extra Virgin Olive Oil (divided)
Ginger (fresh, minced or grated)
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Green Onion (sliced, divided)
Tamari (substitute soy sauce)
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 400500”on the app.
482
Fiber
31g
14g Sodium
1199mg
63g Potassium
635mg
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
500-600
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (4.75
oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slices.
Add the tuna to one half of the toast, top with cucumber, and place the other
half piece of bread over top. Serve with pear on the side and enjoy!
Whole Grain Bread (toasted)
Cucumber (1/4 cucumber;
sliced)
Pear (1 medium pear;
substitute 1 small banana or 185 grams
apple)
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich
with Fruit - 500-600” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
500
Fiber
38g
15g Sodium
641mg
54g Potassium
793mg
12g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Grain Bread (toasted)
Spread one slice of the toast with mayonnaise and the other slice with Dijon
mustard. Layer on the chicken breast, tomato slices and lettuce and close
the sandwich.
Mayonnaise
Dijon Mustard
Chicken Breast, Cooked (3.5
Enjoy with banana on the side!
oz)
Tomato (1/2 cup; sliced)
Iceberg Lettuce (torn into
pieces)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich with Fruit - 500-600” on the app.
Banana (1 small banana;
substitute 175 grams apple instead)
Aim for a slice of whole grain bread to be between 70 and 100 calories.
535
17g Sodium
38g
521mg
56g Potassium 1302mg
Fiber
11g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large)
Lay tortillas flat and spread the hummus in the center of each tortilla. Layer
the romaine leaves, turkey, cucumber and bell pepper. Roll the tortillas
tightly while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (3.5 oz)
Serve immediately and enjoy!
Cucumber (1/3 cucumber;
sliced)
Red Bell Pepper (1/3 bell
pepper; sliced)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap - 500-600” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
547
18g Sodium
42g
752mg
58g Potassium 1044mg
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (7.5 oz; extra firm,
pressed, sliced)
Marinate the tofu slices in tamari for 15 minutes.
Tamari (substitute soy sauce
instead)
Whole Wheat Tortilla
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
Place the tortillas flat. Split the spinach, cucumber, carrot, cabbage, and
marinated tofu amongst the two tortillas. Tightly roll up the wrap and enjoy!
Baby Spinach (2 cups)
Cucumber (1/3 cucumber;
julienned)
Carrot (2/3 cup; sliced)
Purple Cabbage (2/3 cup;
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wraps - 500600” on the app.
chopped)
558
22g Sodium
35g
2120mg
…
64g Potassium 1326mg
Fiber
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
Aim for a whole wheat tortilla between 150 and 180 calories.
15g
CONTACT@BUILTWITHSCIENCE.COM
lunch
quesadillas
25 MINUTES
Chicken Breast, Cooked (3.5
oz; shredded)
Carrots (2/3 cup; diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
celery, and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
onion powder, and buffalo sauce.
Celery (diced)
Garlic Powder
Onion Powder
To assemble each of the quesadillas, sprinkle half of the cheese on one side
of the tortilla. Top with chicken mixture and the other half of the cheese and
fold.
Hot Sauce (like Frank's)
Whole Wheat Tortilla
Low Fat Cheddar Cheese (1/2
cup; shredded)
Cilantro
Sweet Potato (2/3 cup; diced)
539
12g Sodium
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
51g
1614mg
Heat a skillet and spray with non-stick spray. Add one quesadilla onto the
pan and flip once the wrap gets crispy and the cheese starts to melt.
Serve on a plate and drizzle extra buffalo sauce on top. Serve with steamed
sweet potato on the side. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadilla
with Steamed Sweet Potato - 500-600” on the app.
57g Potassium 1220mg
…
Fiber
10g
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (4.5 oz)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Mushrooms (3/4 cup)
Limes
Chili Powder
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
Smoked Paprika
Slice mushrooms and set aside.
Cherry Tomatoes (2/3 cup)
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (1/3
cup; shredded)
Whole Wheat Tortilla
Add the mushrooms, cherry tomatoes and spices (except turmeric) to
another pan and cook over medium heat until soft.
Cilantro
Sweet Potato (1 cup; diced)
554
Fiber
35g
16g Sodium
850mg
73g Potassium
1472mg
14g
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
In the same pan used for tofu, add a spray of non-stick oil to help the tortilla
brown and place the tortilla down on the pan. Sprinkle half the cheese on
one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
the final layer of cheese. Close the wrap into a quesadilla, press down, and
flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate with steamed sweet potatoes on
the side.
Top with cilantro and enjoy!
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadilla with Steamed
Sweet Potato - 500-600” on the app.
CONTACT@BUILTWITHSCIENCE.COM
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (1/3
cup; grated)
Chicken Breast, Cooked (3 oz;
shredded)
Red Onion (2 tbsp; thinly sliced)
Salsa (2 1/2 tbsp)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Add the shredded chicken breast to one side of the tortilla and top with red
onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Green Onion (chopped)
Cilantro (chopped)
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges. Serve with sweet potatoes on the side topped with
butter. Enjoy!
Jalapeno Pepper (thinly sliced,
optional)
Corn (3 tbsp)
Sweet Potato (3/4 cup; diced)
Butter
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadilla
with Steamed Sweet Potatoes - 500-600” on the app.
576
Fiber
43g
17g Sodium
1013mg
66g Potassium
1212mg
Aim for a whole wheat tortilla between 150 and 180 calories.
11g
CONTACT@BUILTWITHSCIENCE.COM
lunch
One Pan/
Pot Meals
40 MINUTES
Cherry Tomatoes (3/4 cup)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Salmon Fillet (5 oz)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Yellow Bell Pepper (1 bell
pepper; sliced)
Broccoli (2 cups; chopped into
small florets)
Red Onion (1/3 cup; sliced into
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
the soy sauce, orange juice and zest. Sprinkle everything with salt and
pepper to taste.
chunks)
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Extra Virgin Olive Oil
Divide onto your plate and enjoy!
Soy Sauce
Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies - 500-600” on the app.
503
18g Sodium
40g
280mg
52g Potassium 2305mg
…
Fiber
12g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chili Powder
Cumin
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/2 medium
bell pepper; sliced)
Orange Bell Pepper (1/2
medium bell pepper, sliced)
Sweet Onion (1/2 medium
onion, sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Spray
non-stick spray over top and then sprinkle with the seasoning. Toss until
well coated. Transfer to your baking sheet and bake for 10 to 15 minutes or
until the steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into tortillas, add salsa, and enjoy!
Flank Steak (5 oz; sliced)
Salsa (1 tbsp)
Corn Tortilla
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortillas - 500-600” on the app.
522
14g Sodium
60g Potassium
Fiber
36g
897mg
835mg
8g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (1/4 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (5.5 oz; deveined,
peeled, tails removed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Pineapple (1/2 cup; cut into
cubes)
Red Bell Pepper (1 bell pepper;
thinly sliced)
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
Red Onion (1/2 cup; thinly
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
sliced)
Extra Virgin Olive Oil
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Jerk Seasoning (substitute
Cajun seasoning instead)
Lime (juiced)
530
Fiber
37g
13g Sodium
596mg
67g Potassium
1010mg
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 500-600” on the app.
Generally, rice triples when it is cooked, so 46 grams (1/4 cup) dry rice would be
138 grams (3/4 cup) cooked rice.
7g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
In a large mixing bowl, add paprika, thyme, salt, pepper and half of the oil.
Whisk until combined. Add the sliced tofu into the bowl and toss well to
coat. Transfer to the baking sheet.
Extra Virgin Olive Oil (divided)
Tofu (firm, patted dry and
cubed; 8 oz)
Add red onion, bell pepper and green beans to the same bowl and toss with
remaining oil. Transfer to a baking sheet and bake the tofu and veggies for
20 minutes.
Red Onion (sliced; 1/2 cup)
Yellow Bell Pepper (roughly
chopped; 1/2 bell pepper)
Green Beans (trimmed and
halved; 2 cups)
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; 1/3 cup)
Water
550
21g Sodium
36g
15g
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 500-600” on the app.
34mg
65g Potassium 1348mg
Fiber
While the tofu cooks, prepare the quinoa according to the package
directions.
Generally, quinoa triples when it is cooked, so 55 grams (1/3 cup) dry quinoa
would be 165 grams (about 1 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Brown Rice (1/4 cup; dry)
Cook rice according to package instructions or in a rice cooker. Set aside
once finished.
Water
Sesame Oil
Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Yellow Onion (1/3 onion, sliced)
Kale Leaves (finely chopped;
2/3 cup)
Frozen Edamame (thawed; 1
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
1/2 cups)
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Vegetable Broth
Tamari (substitute soy sauce)
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Ginger (fresh, finely grated)
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
556
19g Sodium
37g
1102mg
67g Potassium 1627mg
Fiber
17g
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 500-600” 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 rice.
Use spinach or Swiss chard instead.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/4 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Water
Tofu (7.5 oz; extra-firm,
pressed, cut into 1-cm thick triangles or
cubes)
Tamari (divided; substitute soy
sauce)
Broccoli (1 1/2 cups; cut into
florets)
Carrot (large, peeled and sliced)
Red Bell Pepper (1 medium bell
pepper, chopped)
Maple Syrup
Ground Ginger
14g Sodium
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
remaining tamari and mix until the vegetables are lightly coated in the
tamari. Transfer the vegetables to the other side of the baking sheet and
spray with non-stick cooking spray.
Bake the tofu and veggies for 20 minutes.
Meanwhile, in the mixing bowl, combine the maple syrup, garlic, ginger, and
red pepper flakes.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve and enjoy!
Garlic (small clove, minced)
557
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
34g
1614mg
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
with Rice - 500-600” on the app.
81g Potassium 1380mg
Fiber
12g
Generally, rice triples when it is cooked, so 55 grams (about 1/4 cup) dry brown
rice would be 165 grams (about 3/4 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/3 cup; dry)
Soak the rice in water and set aside.
Chicken Breast (6 oz;
boneless, skinless, cut into cubes)
In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
salt, half the mint, and half the cilantro.
Plain Greek Yogurt (2 tbsp; 2%
milk fat)
Biryani Masala
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Sea Salt
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/4 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 500-600” on
the app.
564
Fiber
35g
13g Sodium
1374mg
77g Potassium
345mg
Generally, rice triples when it is cooked, so 75 grams (1/3 cup) dry brown rice
would be 225 grams (about 1 cup) cooked rice.
7g
CONTACT@BUILTWITHSCIENCE.COM
lunch
Protein
Bowls
20 MINUTES
Broccoli (chopped into florets;
1 1/2 cups)
Brown Rice (uncooked; 1/4 cup)
Water
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
Meanwhile, cook rice according to package instructions or in a rice cooker.
Toss the seitan and cornstarch in a bowl.
Seitan (sliced; 4.6 oz)
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
white ends of the green onions until fragrant, about one to two minutes. Stir
in the tamari and water until absorbed.
Cornstarch
Extra Virgin Olive Oil (divided)
Ginger (fresh, minced or grated)
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Green Onion (sliced, divided)
Tamari (substitute soy sauce)
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 500600” on the app.
529
Fiber
35g
14g Sodium
1602mg
…
69g Potassium
665mg
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.
8g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (1 cup; medium)
Extra Virgin Olive Oil
Chili Powder
Cayenne Pepper (optional)
White Onion (1 medium onion;
diced)
Extra Lean Ground Turkey (5
oz; 93% lean, 7% raw)
Sea Salt
Black Pepper (optional)
diced)
19g Sodium
12g
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
36g
629mg
61g Potassium 1338mg
Fiber
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the olive oil, chili powder and cayenne pepper. Toss until the
diced sweet potato is coated. Spread across the baking sheet and bake in
the oven for 20 minutes.
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
Kale Leaves (4 cups; finely
540
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 500-600” on the app.
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; 2 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute tamari
or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips; 4.8 oz)
Cucumber (1/4 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
544
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
35g
16g Sodium
451mg
56g Potassium
695mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 500-600” on the app.
2g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (uncooked; 1/3 cup)
Prepare the quinoa according to the package directions. Set aside to cool.
Water
In a large bowl, add the tempeh along with the sesame oil, tamari, maple
syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Tempeh (sliced; 4.3 oz)
Sesame Oil
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Tamari (substitute soy sauce)
Maple Syrup
Apple Cider Vinegar
Place the spinach, pear, and grilled tempeh into a bowl and serve with
quinoa on the side. Enjoy!
Baby Spinach (1 1/2 cups)
Pear (sliced; 1/2 pear)
558
Fiber
36g
19g Sodium
725mg
68g Potassium
1231mg
8g
Log this meal on MyFitnessPal by searching "BWS Grilled Tempeh & Pear Salad
with Quinoa - 500-600" on the app.
Generally, quinoa triples when it is cooked, so 60 grams (1/3 cup) dry quinoa
would be 180 grams (about 1 cup) cooked quinoa
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Tamari (substitute soy sauce)
In a large bowl, whisk together the tamari, lime juice, and ginger. Add the
tofu and toss until well coated. Let it marinate in the fridge while you work on
the quinoa.
Lime Juice
Ginger (grated)
Tofu (7 oz; extra firm, patted
dry, cubed)
Quinoa (1/2 cup; dry)
Water
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.
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Baby Spinach (1 1/2 cups)
Carrot (1/2 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 500-600” on the app.
573
17g Sodium
37g
756mg
74g Potassium 1242mg
Fiber
Generally, quinoa triples when it is cooked, so 100 grams (1/2 cup) dry quinoa
would be 300 grams (1 1/2 cups) cooked quinoa.
11g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (1/3 cup; dry)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Chicken Breast (5.5 oz;
boneless, skinless)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (1 1/4 cups; chopped
into florets)
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
While the rice is cooking, place broccoli in a steaming basket or boiling
water. Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
584
16g Sodium
45g
410mg
64g Potassium 1089mg
…
Fiber
6g
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 500-600” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when it is cooked, so 70 grams (1/3 cup) dry brown rice
would be 210 grams (about 1 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
600-700
Calories
lunch
Sandwiches
& Wraps
5 MINUTES
Whole Grain Bread (toasted)
In a small bowl, mix the greek yogurt and mayonnaise together until
combined.
Mayonnaise
Dijon Mustard
Chicken Breast, Cooked (3.5
oz)
Tomato (1/4 cup; sliced)
Spread one slice of the toast with mayonnaise and greek yogurt mixture and
the other slice with Dijon mustard. Layer on the chicken breast, tomato slices
and lettuce and close the sandwich. Repeat to make a second sandwich.
Enjoy!
Iceberg Lettuce (torn into
pieces)
Banana (1 large banana;
substitute 250 grams apple instead)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich with Fruit - 600-700” on the app.
Plain Greek Yogurt
Aim for a slice of whole grain bread to be between 70 and 100 calories.
601
18g Sodium
42g
532mg
68g Potassium 1346mg
Fiber
11g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Canned In Water Tuna (5 oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slices.
Whole Grain Bread (toasted)
Add the tuna to one half of the toast, top with cucumber, and place the other
half piece of bread over top. Serve with pear on the side and enjoy!
Cucumber (1/3 cucumber;
sliced)
Pear (1 1/2 medium pears;
substitute 1 medium banana or 200
grams apple)
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich
with Fruit - 600-700” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
602
21g Sodium
67g Potassium
Fiber
40g
717mg
932mg
14g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (8 oz; extra firm, pressed,
sliced)
Marinate the tofu slices in tamari or soy sauce for 15 minutes.
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
Tamari (substitute soy sauce
instead)
Whole Wheat Tortilla
Place the tortillas flat. Split the spinach, cucumber, carrot, cabbage, and
marinated tofu amongst the two tortillas. Tightly roll up the wrap, serve with
grapes on the side, and enjoy!
Baby Spinach (2 cups)
Cucumber (1/2 cucumber;
julienned)
Carrot (1/3 cup; sliced)
Purple Cabbage (2/3 cup;
chopped)
Grapes (1 1/4 cups; substitute 1
small banana or 140 grams apple)
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap with Fruit 600-700” on the app.
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
656
Fiber
40g
23g Sodium
2613mg
83g Potassium
1591mg
Aim for a whole wheat tortilla between 150 and 180 calories.
16g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large)
Lay tortillas flat and spread the hummus in the center of each tortilla. Layer
the romaine leaves, turkey, cucumber and bell pepper. Roll the tortillas
tightly while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (4 oz)
Serve with fruit on the side and enjoy!
Cucumber (1/3 cucumber;
sliced)
Grapes (1 1/4 cups; substitute 1
small banana or 140 grams apple)
Red Bell Pepper (1/3 bell
pepper; sliced)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap with Fruit - 600-700” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
679
Fiber
49g
21g Sodium
839mg
78g Potassium
1291mg
14g
CONTACT@BUILTWITHSCIENCE.COM
lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (1/3
cup; grated)
Chicken Breast, Cooked (3.5
oz; shredded)
Red Onion (1/4 cup; thinly
sliced)
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Add the shredded chicken breast to one side of the tortilla and top with red
onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges.
Salsa (2 1/2 tbsp)
Green Onion (chopped)
Cilantro (chopped)
Repeat each step for the other tortilla. Enjoy!
Jalapeno Pepper (thinly sliced,
optional)
Corn (1/2 cup)
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadillas
- 600-700” on the app.
653
18g Sodium
55g
Aim for a whole wheat tortilla between 150 and 180 calories.
1320mg
72g Potassium 1023mg
Fiber
12g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (4.5 oz)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Mushrooms (1 1/4 cups)
Limes
Chili Powder
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
Smoked Paprika
Slice mushrooms and set aside.
Cherry Tomatoes (7/8 cup)
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (1/2
cup; shredded)
Whole Wheat Tortilla
Add the mushrooms, cherry tomatoes and spices (except turmeric) to
another pan and cook over medium heat until soft.
Cilantro
Sweet Potato (2/3 cup; diced)
669
Fiber
44g
23g Sodium
1242mg
79g Potassium
1472mg
16g
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
In the same pan used for tofu, add a spray of non-stick oil to help the tortilla
brown and place the tortilla down on the pan. Sprinkle half the cheese on
one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
the final layer of cheese. Close the wrap into a quesadilla, press down, and
flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate. Repeat with the other tortillas to
make one other quesadilla.
Top with cilantro, serve with steamed sweet potatoes on the side, and
enjoy!
CONTACT@BUILTWITHSCIENCE.COM
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadillas with
Steamed Sweet Potato - 600-700” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chicken Breast, Cooked (4 oz;
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Carrots (2/3 cup; diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
chicken, celery, and carrots. Cook for 6-8 minutes until chicken is cooked
through. Stir in garlic powder, onion powder, and buffalo sauce.
shredded)
Celery (diced)
Garlic Powder
Onion Powder
To assemble each of the quesadillas, sprinkle half of the cheese on one side
of the tortilla. Top with chicken mixture and the other half of the cheese and
fold.
Hot Sauce (like Frank's)
Whole Wheat Tortilla
Low Fat Cheddar Cheese (1/2
cup; shredded)
Cilantro
Sweet Potato (1/2 cup; diced)
696
19g Sodium
Serve on a plate and drizzle extra buffalo sauce on top. Place steamed
sweet potatoes next to the quesadillas. Enjoy!
61g
2280mg
…
72g Potassium 1299mg
Fiber
Heat a skillet and spray with non-stick spray. Add quesadilla onto the pan
and flip once the wrap gets crispy and the cheese starts to melt. Repeat with
the second tortilla.
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas
with Steamed Sweet Potatoes - 600-700” on the app.
13g
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
lunch
One Pan/
Pot Meals
20 MINUTES
Chili Powder
Cumin
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/2 medium
bell pepper; sliced)
Orange Bell Pepper (1/2
medium bell pepper; sliced)
Sweet Onion (1/2 medium
onion, sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Spray
non-stick spray over top and then sprinkle with the seasoning. Toss until
well coated. Transfer to your baking sheet and bake for 10 to 15 minutes or
until the steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into tortillas, add salsa, and enjoy!
Flank Steak (5.5 oz; sliced)
Salsa (1 tbsp)
Corn Tortilla
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortillas - 600-700” on the app.
616
Fiber
40g
16g Sodium
905mg
74g Potassium
885mg
9g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
Extra Virgin Olive Oil (divided)
Tofu (firm, patted dry and
cubed; 8.8 oz)
Red Onion (sliced; 1/2 cup)
Yellow Bell Pepper (roughly
chopped; 3/4 bell pepper)
Green Beans (trimmed and
halved; 2 cups)
Water
25g Sodium
40g
17g
While the tofu cooks, prepare the quinoa according to the package
directions.
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 600-700” on the app.
37mg
74g Potassium 1505mg
…
Fiber
Add red onion, bell pepper and green beans to the same bowl and toss with
remaining oil. Transfer to a baking sheet and bake the tofu and veggies for
20 minutes.
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; 1/3 cup)
633
In a large mixing bowl, add paprika, thyme, salt, pepper and half of the oil.
Whisk until combined. Add the sliced tofu into the bowl and toss well to
coat. Transfer to the baking sheet.
Generally, quinoa triples when it is cooked, so 65 grams (1/3 cup) dry quinoa
would be 195 grams (about 1 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Brown Rice (1/4 cup; dry)
Cook rice according to package instructions or in a rice cooker. Set aside
once finished.
Water
Sesame Oil
Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Yellow Onion (1/2 onion, sliced)
Kale Leaves (finely chopped; 1
cup)
Frozen Edamame (thawed; 1
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
2/3 cups)
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Vegetable Broth
Tamari
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Ginger (fresh, finely grated)
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
634
22g Sodium
42g
1632mg
76g Potassium 1843mg
Fiber
18g
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 600-700” 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.
Use spinach or Swiss chard instead.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (1/3 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (6.5 oz; deveined,
peeled, tails removed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Pineapple (1/2 cup; cut into
cubes)
Red Bell Pepper (1 bell pepper;
thinly sliced)
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
Red Onion (1/2 cup; thinly
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
sliced)
Extra Virgin Olive Oil
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Jerk Seasoning (substitute
Cajun seasoning instead)
Lime (juiced)
639
Fiber
44g
15g Sodium
467mg
83g Potassium
1136mg
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 600-700” on the app.
Generally, rice triples when it is cooked, so 70 grams (1/3 cup) dry brown rice
would be 210 grams (about 1 cup) cooked rice.
8g
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/2 cup; dry)
Soak the rice in water and set aside.
Chicken Breast (6.75 oz;
boneless, skinless, cut into cubes)
In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
salt, half the mint, and half the cilantro.
Plain Greek Yogurt (3 tbsp; 2%
milk fat)
Biryani Masala
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Sea Salt
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/4 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 600-700” on
the app.
643
Fiber
40g
15g Sodium
1450mg
88g Potassium
405mg
Generally, rice triples when it is cooked, so 85 grams (1/2 cup) dry brown rice
would be 255 grams (1 1/2 cup) cooked rice.
8g
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/4 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Water
Tofu (7 oz; extra-firm, pressed,
cut into 1-cm thick triangles or cubes)
Tamari (divided)
Sesame Oil
Broccoli (1 1/2 cups; cut into
florets)
Carrot (1/2 cup; large, peeled
and sliced)
Red Bell Pepper (1 medium bell
pepper; chopped)
Ground Ginger
Frozen Edamame (1/2 cup)
41g
16g
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
with Rice - 600-700” on the app.
1617mg
81g Potassium 1694mg
Fiber
Bake the tofu and veggies for 20 minutes. In the mixing bowl, combine the
maple syrup, garlic, ginger, and red pepper flakes.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve with edamame and enjoy!
Garlic (small clove, minced)
21g Sodium
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
remaining tamari and sesame oil and mix until the vegetables are lightly
coated in the tamari. Transfer the vegetables to the other side of the baking
sheet.
Meanwhile, steam the edamame until no longer frozen.
Maple Syrup
643
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
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.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Cherry Tomatoes (1 cup)
Cook rice according to package instructions or in a rice cooker.
Salmon Fillet (5 oz)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Yellow Bell Pepper (sliced)
Broccoli (2 cups; chopped into
small florets)
Red Onion (1/3 cup; sliced into
chunks)
Extra Virgin Olive Oil
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
the soy sauce, orange juice and zest. Sprinkle everything with salt and
pepper to taste.
Soy Sauce
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Navel Orange (zested and juiced)
Divide onto your plate, serve with cooked rice, and enjoy!
Brown Rice (1/4 cup; dry)
Water
677
19g Sodium
44g
241mg
88g Potassium 2535mg
…
Fiber
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies & Rice - 600-700” 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 rice.
14g
CONTACT@BUILTWITHSCIENCE.COM
lunch
Protein
Bowls
45 MINUTES
Brown Rice (1/3 cup; dry)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Chicken Breast (5.75 oz;
boneless, skinless)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (1 1/2 cups; chopped
into florets)
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
While the rice is cooking, place broccoli in a steaming basket or boiling
water. Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
618
Fiber
46g
18g Sodium
424mg
67g Potassium
1215mg
7g
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 600-700” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when it is cooked, so 70 grams (1/3 cup) dry brown rice
would be 210 grams (about 1 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (1 1/4 cups;
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
medium)
Extra Virgin Olive Oil
Chili Powder
Cayenne Pepper (optional)
White Onion (1 medium onion;
diced)
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
Extra Lean Ground Turkey
(6.25 oz; 93% lean, 7% raw)
Sea Salt
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
Black Pepper (optional)
Kale Leaves (4 cups; finely
diced)
629
21g Sodium
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the olive oil, chili powder and cayenne pepper. Toss until the
diced sweet potato is coated. Spread across the baking sheet and bake in
the oven for 20 minutes.
42g
679mg
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 600-700” on the app.
73g Potassium 1594mg
Fiber
14g
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (uncooked; 1/3 cup)
Prepare the quinoa according to the package directions. Set aside to cool.
Water
In a large bowl, add the tempeh along with the sesame oil, tamari, maple
syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Tempeh (sliced; 5 oz)
Sesame Oil
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Tamari (substitute soy sauce)
Maple Syrup
Apple Cider Vinegar
Place the spinach, pear, and grilled tempeh into a bowl and serve with
quinoa on the side. Enjoy!
Baby Spinach (1 1/2 cups)
Pear (sliced; 3/4 pear)
642
24g Sodium
40g
727mg
77g Potassium 1366mg
Fiber
9g
Log this meal on MyFitnessPal by searching "BWS Grilled Tempeh & Pear Salad
with Quinoa - 600-700" on the app.
Generally, quinoa triples when it is cooked, so 60 grams (1/3 cup) dry quinoa
would be 180 grams (about 1 cup) cooked quinoa.
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; 2.3 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute
tamari or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips)
Cucumber (1/3 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
641
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
40g
18g Sodium
619mg
67g Potassium
824mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 600-700” on the app.
2g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Tamari (substitute soy sauce)
In a large bowl, whisk together the tamari, lime juice, sesame oil, and ginger.
Add the tofu and toss until well coated. Let it marinate in the fridge while you
work on the quinoa.
Lime Juice
Sesame Oil
Ginger (grated)
Tofu (9 oz; extra firm, patted
dry, cubed)
Quinoa (1/2 cup; dry)
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.
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Water
Baby Spinach (2 cups)
Carrot (2/3 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 600-700” on the app.
658
22g Sodium
44g
788mg
Generally, quinoa triples when it is cooked, so 100 grams (1/2 cup) dry quinoa
would be 300 grams (1 1/2 cup) cooked quinoa.
78g Potassium 1506mg
…
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Broccoli (chopped into florets;
1 1/2 cups)
Brown Rice (uncooked; a little
over 1/3 cup)
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
Meanwhile, cook rice according to package instructions or in a rice cooker.
Toss the seitan and cornstarch in a bowl.
Water
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
white ends of the green onions until fragrant, about one to two minutes. Stir
in the tamari and water until absorbed.
Seitan (sliced; 5 oz)
Cornstarch
Extra Virgin Olive Oil (divided)
Ginger (fresh, minced or grated)
Green Onion (sliced, divided)
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Tamari (substitute soy sauce)
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 600700” on the app.
670
20g Sodium
87g Potassium
Fiber
40g
2173mg
Generally, rice triples when it is cooked, so 70 grams (1/3 cup) dry brown rice
would be 210 grams (a little over 1 cup) cooked rice.
736mg
9g
CONTACT@BUILTWITHSCIENCE.COM
700-800
Calories
lunch
Sandwiches
& Wraps
5 MINUTES
Whole Grain Bread (toasted)
Mayonnaise
Non-Fat Plain Greek Yogurt (2
tbsp; 0% fat)
Dijon Mustard
Spread one slice of the toast with mayonnaise and the other slice with Dijon
mustard. Layer on the chicken breast, tomato slices and lettuce and close
the sandwich. Repeat to make a second sandwich, using the Greek yogurt
instead of the mayonnaise.
Enjoy!
Chicken Breast, Cooked (5 oz)
Tomato (1/4 cup; sliced)
Iceberg Lettuce (torn into
pieces)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich - 700-800” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
734
Fiber
57g
26g Sodium
950mg
58g Potassium
1102mg
13g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (10 oz; extra firm,
pressed, sliced)
Marinate the tofu slices in tamari or soy sauce for 15 minutes.
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
Tamari (substitute soy sauce
instead)
Whole Wheat Tortilla
Place the tortillas flat. Split the spinach, cucumber, carrot, cabbage, and
marinated tofu amongst the two tortillas. Tightly roll up the wrap, serve with
grapes on the side, and enjoy!
Baby Spinach (2 1/2 cups)
Cucumber (1/2 cucumber;
julienned)
Carrot (2/3 cup; sliced)
Purple Cabbage (3/4 cup;
chopped)
Grapes (1 3/4 cups; substitute 1
medium banana or 210 grams apple)
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap with Fruit 700-800” on the app.
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
750
Fiber
45g
26g Sodium
2650mg
…
98g Potassium
1910mg
Aim for a whole wheat tortilla between 150 and 180 calories.
18g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Canned In Water Tuna (5.75
oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slices.
Split the tuna amongst the toast slices, top with cucumber, and place the
other respective pieces of toast over top. Serve with pear on the side and
enjoy!
Whole Grain Bread (toasted)
Cucumber (1/3 cucumber;
sliced)
Pear (1 1/2 medium pear;
substitute 1 large banana or 225 grams
apple)
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich
with Fruit - 700-800” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
771
Fiber
48g
24g Sodium
942mg
93g Potassium
1140mg
20g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large)
Lay tortillas flat and spread the hummus in the center of each tortilla. Layer
the romaine leaves, turkey, cucumber and bell pepper. Roll the tortillas
tightly while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (5 oz)
Serve with apple as a side and enjoy!
Cucumber (1/2 cucumber;
sliced)
Apple (1 medium apple;
substitute 150 grams grapes or 185 grams
berries)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap with Fruit - 700-800” on the app.
Red Bell Pepper (1/2 bell
pepper; sliced)
Aim for a whole wheat tortilla between 150 and 180 calories.
775
24g Sodium
57g
928mg
89g Potassium 1496mg
Fiber
20g
CONTACT@BUILTWITHSCIENCE.COM
lunch
quesadillas
25 MINUTES
Tofu (6.25 oz)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Mushrooms (2 cups)
Limes
Chili Powder
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
Smoked Paprika
Slice mushrooms and set aside.
Cherry Tomatoes (1 1/4 cups)
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (1/3
cup; shredded)
Whole Wheat Tortilla
Add the mushrooms, cherry tomatoes and spices (except turmeric) to
another pan and cook over medium heat until soft.
Sea Salt & Black Pepper (to taste)
Cilantro
Sweet Potato (1/2 cup; diced)
745
26g Sodium
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
53g
1336mg
In the same pan used for tofu, add a spray of non-stick oil to help the tortilla
brown and place the tortilla down on the pan. Sprinkle half the cheese on
one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
the final layer of cheese. Close the wrap into a quesadilla, press down, and
flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate. Repeat with the other tortilla to
make one more quesadilla. Once finished, serve steamed sweet potatoes on
the side.
84g Potassium 1769mg
Fiber
17g
Top with cilantro and enjoy!
CONTACT@BUILTWITHSCIENCE.COM
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadillas with
Steamed Sweet Potatoes - 700-800” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Chicken Breast, Cooked (4 oz;
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Carrots (1 cup; diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
celery and carrots. Cook for 6-8 minutes. Stir in chicken, garlic powder,
onion powder, and buffalo sauce.
shredded)
Celery (diced)
Garlic Powder
Onion Powder
To assemble each of the quesadillas, sprinkle half of the cheese on one side
of the tortilla. Top with chicken mixture and the other half of the cheese and
fold.
Hot Sauce (like Frank's)
Whole Wheat Tortilla
Low Fat Cheddar Cheese (2/3
cup; shredded)
Cilantro
Sweet Potato (2/3 cup; diced)
772
20g Sodium
Serve on a plate and drizzle extra buffalo sauce on top. Place steamed
sweet potatoes next to quesadillas. Enjoy!
66g
2461mg
85g Potassium 1572mg
Fiber
Heat a skillet and spray with non-stick spray. Add one quesadilla onto the
pan and flip once the wrap gets crispy and the cheese starts to melt. Repeat
with the other tortilla to make one more quesadilla.
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas
with Steamed Sweet Potatoes - 700-800” on the app.
15g
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (1/2
cup; grated)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Red Onion (1/4 cup; thinly
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Salsa (1/4 cup)
Add the shredded chicken breast to one side of the tortilla and top with red
onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Chicken Breast, Cooked (3 oz;
shredded)
sliced)
Green Onion (chopped)
Cilantro (chopped)
Jalapeno Pepper (thinly sliced, optional)
Corn (1/2 cup)
Sweet Potato (2/3 cup; diced)
777
20g Sodium
60g
1696mg
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges.
Repeat each step for the other tortilla. Serve with steamed sweet potatoes
on the side. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadillas
with Steamed Sweet Potatoes - 700-800” on the app.
95g Potassium 1453mg
Fiber
16g
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
lunch
One Pan/
Pot Meals
35 MINUTES
Brown Rice (1/2 cup; dry)
Soak the rice in water and set aside.
Chicken Breast (7.5 oz;
boneless, skinless, cut into cubes)
In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
salt, half the mint, and half the cilantro.
Plain Greek Yogurt (1/4 cup; 2%
milk fat)
Biryani Masala
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Sea Salt
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/3 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 700-800” on
the app.
711
Fiber
45g
16g Sodium
1674mg
95g Potassium
463mg
Generally, rice triples when cooked, so 90 grams (1/2 cup) of dry brown rice
would be 270 grams (about 1 1/2 cups) cooked rice.
9g
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/3 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Water
Tofu (7 oz; extra-firm, pressed,
cut into 1-cm thick triangles or cubes)
Tamari (divided; substitute soy
sauce)
Sesame Oil
Broccoli (1 1/2 cups; cut into
florets)
Carrot (1/2 cup; large, peeled
and sliced)
Red Bell Pepper (1 medium bell
pepper; chopped)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
remaining tamari and sesame oil and mix until the vegetables are lightly
coated in the tamari. Transfer the vegetables to the other side of the baking
sheet.
Bake the tofu and veggies for 20 minutes. In the mixing bowl, combine the
maple syrup, garlic, ginger, and red pepper flakes.
Meanwhile, steam the edamame until no longer frozen.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve with edamame and enjoy!
Maple Syrup
Garlic (small clove, minced)
Ground Ginger
Frozen Edamame (2/3 cup)
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
with Rice - 700-800” on the app.
716
23g Sodium
45g
1620mg
…
91g Potassium 1858mg
Fiber
Generally, rice triples when cooked, so 60 grams (1/3 cup) of dry brown rice
would be 180 grams (about 1 cup) cooked rice.
18g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Brown Rice (1/3 cup; dry)
Cook rice according to package instructions or in a rice cooker. Set aside
once finished.
Water
Sesame Oil
Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Yellow Onion (1/2 onion, sliced)
Kale Leaves (finely chopped; 1
cup)
Frozen Edamame (thawed; 1
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
3/4 cups)
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
Vegetable Broth
Tamari
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Ginger (fresh, finely grated)
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
716
Fiber
45g
26g Sodium
2137mg
86g Potassium
1961mg
20g
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 700-800” 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 rice.
Use spinach or Swiss chard instead.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Cherry Tomatoes (1 cup)
Cook rice according to package instructions or in a rice cooker.
Salmon Fillet (6 oz)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Yellow Bell Pepper (1 bell
pepper; sliced)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Broccoli (2 cups; chopped into
small florets)
Red Onion (1/3 cup; sliced into
chunks)
Extra Virgin Olive Oil
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
the soy sauce, orange juice and zest. Sprinkle everything with salt and
pepper to taste.
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Soy Sauce
Navel Orange (zested and juiced)
Divide onto your plate, serve with cooked rice, and enjoy!
Brown Rice (1/4 cup; dry)
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies & Rice- 700-800” on the app.
725
23g Sodium
48g
250mg
Generally, rice triples when cooked, so 45 grams (1/4 cup) of dry brown rice
would be 135 grams (3/4 cup) cooked rice.
88g Potassium 2633mg
…
Fiber
14g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chili Powder
Cumin
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/2 medium
bell pepper; sliced)
Orange Bell Pepper (1/2
medium bell pepper, sliced)
Sweet Onion (1/3 medium
onion, sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Spray
non-stick spray over top and then sprinkle with the seasoning. Toss until
well coated. Transfer to your baking sheet and bake for 10 to 15 minutes or
until the steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into tortillas, add salsa, and enjoy!
Flank Steak (7 oz; sliced)
Salsa (2 tbsp)
Corn Tortilla
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortillas - 700-800” on the app.
746
20g Sodium
49g
700mg
86g Potassium 1006mg
…
Fiber
10g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
Extra Virgin Olive Oil (divided)
Tofu (firm, patted dry and
cubed; 8.8 oz)
Red Onion (sliced; 1/2 cup)
Yellow Bell Pepper (roughly
chopped; 1 bell pepper)
Green Beans (trimmed and
halved; 2 1/2 cups)
Water
27g Sodium
45g
22g
While the tofu cooks, prepare the quinoa according to the package
directions.
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 700-800” on the app.
46mg
97g Potassium 1883mg
Fiber
Add red onion, bell pepper and green beans to the same bowl and toss with
the remaining oil. Transfer to a baking sheet and bake the tofu and veggies
for 20 minutes.
Remove the tofu from the oven and divide onto a plate with a side of quinoa.
Enjoy!
Quinoa (uncooked; 1/2 cup)
758
In a large mixing bowl, add paprika, thyme, salt, pepper and half of the oil.
Whisk until combined. Add the sliced tofu into the bowl and toss well to
coat. Transfer to the baking sheet.
Generally, quinoa triples when it is cooked, so 90 grams (1/2 cup) dry quinoa
would be 270 grams (about 1 1/2 cups) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (1/3 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (7 oz; deveined,
peeled, tails removed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Pineapple (1/2 cup; cut into
cubes)
Red Bell Pepper (1 bell pepper;
thinly sliced)
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
Red Onion (1/2 cup; thinly
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
sliced)
Extra Virgin Olive Oil
Jerk Seasoning (substitute Cajun
seasoning instead)
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Lime (juiced)
758
24g Sodium
48g
572mg
89g Potassium 1259mg
Fiber
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 700-800” on the app.
Generally, rice triples when cooked, so 70 grams (1/3 cup) dry brown rice would
be 210 grams (1 cup) cooked rice.
8g
CONTACT@BUILTWITHSCIENCE.COM
lunch
Protein
Bowls
25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; 2.5 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute
tamari or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips; 6.1 oz)
Cucumber (1/3 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
700
20g Sodium
73g Potassium
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
44g
771mg
885mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 700-800” on the app.
2g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (1/3 cup; dry)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Chicken Breast (7 oz;
boneless, skinless)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (2 cups; chopped into
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
florets)
While the rice is cooking, place broccoli in a steaming basket or boiling
water. Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
704
Fiber
56g
22g Sodium
455mg
71g Potassium
1475mg
8g
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 700-800” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when cooked, so 70 grams (1/3 cup) dry brown rice would
be 210 grams (1 cup) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Tamari (substitute soy sauce)
Lime Juice
Sesame Oil
Ginger (grated)
In a large bowl, whisk together the tamari, lime juice, sesame oil, and ginger.
Add the tofu and toss until well coated. Let it marinate in the fridge while you
work on the quinoa.
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.
Tofu (9.75 oz; extra firm,
patted dry, cubed)
Quinoa (2/3 cup; dry)
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Water
Baby Spinach (2 cups)
Carrot (3/4 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 700-800” on the app.
713
24g Sodium
47g
963mg
Generally, quinoa triples when cooked, so 110 grams (2/3 cup) dry quinoa would
be 330 grams (2 cups) cooked quinoa.
86g Potassium 1620mg
…
Fiber
14g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (1 1/2 cups;
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
medium)
Extra Virgin Olive Oil
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the olive oil, chili powder and cayenne pepper. Toss until the
diced sweet potato is coated. Spread across the baking sheet and bake in
the oven for 20 minutes.
Chili Powder
Cayenne Pepper (optional)
White Onion (diced)
Extra Lean Ground Turkey (7
oz; 93% lean, 7% raw)
Sea Salt
Black Pepper (optional)
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
Kale Leaves (6 cups; finely
diced)
716
24g Sodium
48g
746mg
83g Potassium 2162mg
Fiber
18g
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 700-800” on the app.
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Broccoli (chopped into florets;
1 1/2 cups)
Brown Rice (uncooked; a little
under 1/2 cup)
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
Meanwhile, cook rice according to package instructions or in a rice cooker.
Toss the seitan and cornstarch in a bowl.
Water
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
white ends of the green onions until fragrant, about one to two minutes. Stir
in the tamari and water until absorbed.
Seitan (sliced; 5.7 oz)
Cornstarch
Extra Virgin Olive Oil (divided)
Ginger (fresh, minced or grated)
Green Onion (sliced, divided)
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Tamari (substitute soy sauce)
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl - 700800” on the app.
742
21g Sodium
99g Potassium
Fiber
45g
2259mg
…
Generally, rice triples when it is cooked, so 80 grams (1/2 cup) dry brown rice
would be 240 grams (about 1 1/2 cups) cooked rice.
763mg
9g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (uncooked; a little over
1/3 cup)
Prepare the quinoa according to the package directions. Set aside to cool.
In a large bowl, add the tempeh along with the sesame oil, tamari, maple
syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Water
Tempeh (sliced; 5.4 oz)
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Sesame Oil
Tamari (substitute soy sauce)
Maple Syrup
Place the spinach, pear, and grilled tempeh into a bowl and serve with
quinoa on the side. Enjoy!
Apple Cider Vinegar
Baby Spinach (2 cups)
Pear (sliced; 1 pear)
Log this meal on MyFitnessPal by searching "BWS Grilled Tempeh & Pear Salad
with Quinoa - 700-800" on the app.
760
Fiber
45g
28g Sodium
1077mg
94g Potassium
1621mg
12g
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
Generally, quinoa triples when it is cooked, so 70 grams (1/3 cup) dry quinoa
would be 210 grams (a little over 1 cup) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
800+
Calories
lunch
Sandwiches
& Wraps
10 MINUTES
Canned In Water Tuna (6.5 oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
Meanwhile toast the bread slices.
Whole Grain Bread (toasted)
Assemble both sandwiches by placing the tuna mix and cucumber onto two
pieces of toast. Add the remaining bread slices to each of the bottoms. Cut
in half, serve with pear on the side, and enjoy!
Cucumber (1/2 cucumber;
sliced)
Pear (1 1/2 medium pear;
substitute 1 large banana or 225 grams
apple)
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich
with Fruit - 800+” on the app.
803
24g Sodium
54g
998mg
95g Potassium 1265mg
Fiber
Makes two sandwiches.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
21g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (11 oz; extra firm, pressed,
Marinate the tofu slices in tamari or soy sauce for 15 minutes.
Tamari (substitute soy sauce
Heat a skillet over medium heat and add the drained tofu. Cook for 3-4
minutes per side, until crispy and browned on each side. Remove and set
aside.
sliced)
instead)
Whole Wheat Tortilla
Place the tortillas flat. Split the spinach, cucumber, carrot, cabbage, and
marinated tofu amongst the two tortillas. Tightly roll up the wrap, serve with
grapes on the side, and enjoy!
Baby Spinach (2 1/2 cups)
Cucumber (1/2 cucumber;
julienned)
Carrot (2/3 cup; sliced)
Purple Cabbage (3/4 cup;
chopped)
Log this meal on MyFitnessPal by searching “BWS Tofu Veggie Wrap with Fruit 800+” on the app.
Grapes (2 1/2 cups; 1 large
banana or 250 grams apple)
To press the tofu, wrap in paper towel, place a plate or cutting board on top of
the block of tofu. Place a heavy pan or heavy object on the cutting board. Let the
tofu rest like this for 15 to 30 minutes.
820
28g Sodium
50g
3156mg
Aim for a whole wheat tortilla between 150 and 180 calories.
108g Potassium 2132mg
Fiber
19g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Wheat Tortilla (large)
Lay tortillas flat and spread the hummus in the center of each tortilla. Layer
the romaine leaves, turkey, cucumber and bell pepper. Roll the tortillas
tightly while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (6 oz)
Serve with apple as a side and enjoy!
Cucumber (3/4 cucumber;
sliced)
Red Bell Pepper (1 bell pepper;
sliced)
Apple (1 medium apple;
substitute 150 grams grapes or 185 grams
berries)
856
25g Sodium
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap with Fruit - 800+” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
67g
970mg
97g Potassium 1962mg
Fiber
22g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Whole Grain Bread (toasted)
Mayonnaise
Dijon Mustard
Chicken Breast, Cooked (5.5
Spread one slice of the toast with mayonnaise and the other slice with Dijon
mustard. Layer on the chicken breast, tomato slices and lettuce and close
the sandwich. Repeat to make a second sandwich. Serve with banana on
the side.
Enjoy!
oz)
Tomato (1/3 cup; sliced)
Iceberg Lettuce (torn into
pieces)
Banana (1 medium banana;
substitute 250 grams apple instead)
Log this meal on MyFitnessPal by searching “BWS Chicken, Lettuce & Tomato
Sandwich with Fruit - 800+” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
861
Fiber
61g
27g Sodium
1040mg
86g Potassium
1732mg
17g
CONTACT@BUILTWITHSCIENCE.COM
lunch
quesadillas
15 MINUTES
Whole Wheat Tortilla (large)
Low Fat Cheddar Cheese (1/2
cup; shredded)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Red Onion (1/4 cup; thinly
Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet
and top with the cheddar cheese, leaving a small border around the edges.
Cover with a lid and let it cook for one to two minutes until the cheese is
melted.
Salsa (3 tbsp)
Add the shredded chicken breast to one side of the tortilla and top with red
onion, salsa, green onion, cilantro, corn, and jalapeño pepper.
Chicken Breast, Cooked (3.5
oz; shredded)
sliced)
Green Onion (chopped)
Cilantro (chopped)
Jalapeno Pepper (thinly sliced, optional)
Corn (1/2 cup)
Sweet Potato (3/4 cup; diced)
Fold the tortilla in half and gently press down. Cook for two to three minutes
per side or until browned and crispy. Let the quesadilla cool slightly and
then cut into wedges.
Repeat each step for the other tortilla. Once finished, serve with steamed
sweet potatoes on the side topped with butter. Enjoy!
Butter
865
25g Sodium
104g Potassium
Fiber
61g
Log this meal on MyFitnessPal by searching “BWS Chicken & Veggie Quesadillas
with Steamed Sweet Potatoes - 800+” on the app.
1607mg
1601mg
Aim for a whole wheat tortilla between 150 and 180 calories.
17g
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25 MINUTES
Chicken Breast, Cooked (4 oz;
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Carrots (1 cup; diced)
Heat a skillet over medium heat and spray with cooking spray. Add the
chicken, celery, and carrots. Cook for 6-8 minutes until chicken is cooked
through. Stir in garlic powder, onion powder, and buffalo sauce.
shredded)
Celery (diced)
Garlic Powder
Onion Powder
To assemble each of the quesadillas, sprinkle half of the cheese on one side
of the tortilla. Top with chicken mixture and the other half of the cheese and
fold.
Hot Sauce (like Frank's)
Whole Wheat Tortilla
Low Fat Cheddar Cheese (2/3
cup; shredded)
Cilantro
Sweet Potato (1 cup; diced)
Butter
905
28g Sodium
100g Potassium
Fiber
18g
67g
2503mg
…
Heat a skillet and spray with non-stick spray. Add one quesadilla onto the
pan and flip once the wrap gets crispy and the cheese starts to melt. Repeat
with the other tortilla to make one more quesadilla.
Serve on a plate and drizzle extra buffalo sauce on top. Place steamed
sweet potatoes next to quesadillas and place butter over top to melt. Enjoy!
Log this meal on MyFitnessPal by searching “BWS Buffalo Chicken Quesadillas
with Steamed Sweet Potatoes - 800+” on the app.
1827mg
Aim for a whole wheat tortilla between 150 and 180 calories.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Tofu (7 oz)
Prepare a steamer basket in a pot of boiling water. Add diced potatoes on
top of the basket and steam until cooked through, about 10-15 minutes.
Mushrooms (2 cups)
Limes
Cherry Tomatoes (1 1/4 cups)
Chili Powder
Smoked Paprika
Slice mushrooms and set aside.
Garlic Powder
Cumin
Turmeric
Low Fat Cheddar Cheese (3/4
cup; shredded)
Whole Wheat Tortilla
Cilantro
Sweet Potato (1 1/4 cups;
diced)
29g Sodium
Spray a medium sized pan with non-stick spray and set over medium heat.
Add tofu cubes and cook for about 10-15 minutes until most edges are
browned, turning every 3-5 minutes, adding in turmeric and a dash of salt
about 10 minutes in and lime juice for the last 2 minutes. Remove from the
pan.
Add the mushrooms, cherry tomatoes and spices (except turmeric) to
another pan and cook over medium heat until soft.
Sea Salt & Black Pepper (to taste)
933
Press as much water out of your tofu as possible using a tofu press or by
wrapping it in a towel and placing something heavy on top for at least 15
minutes. Then chop into cubes.
63g
1614mg
In the same pan used for tofu, add a spray of non-stick oil to help the tortilla
brown and place the tortilla down on the pan. Sprinkle half the cheese on
one side of the tortilla. Add the tofu and mixed veggies on top and sprinkle
the final layer of cheese. Close the wrap into a quesadilla, press down, and
flip after a few minutes when that side is brown. Once cheese is melted and
both sides are brown, serve onto a plate. Repeat with the other tortilla to
make one more quesadilla. Serve steamed sweet potatoes on the side.
Top with cilantro and enjoy!
115g Potassium 2352mg
…
Fiber
23g
Log this meal on MyFitnessPal by searching “BWS Tofu Quesadillas with
Steamed Sweet Potatoes - 800+” on the app.
CONTACT@BUILTWITHSCIENCE.COM
Aim for a whole wheat tortilla between 150 and 180 calories.
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lunch
One Pan/
Pot Meals
35 MINUTES
Brown Rice (1/3 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Water
Tofu (7 oz; extra-firm, pressed,
cut into 1-cm thick triangles or cubes)
Tamari (divided)
Sesame Oil
Broccoli (1 1/2 cups; cut into
florets)
Carrot (1/2 cup; large, peeled
and sliced)
Red Bell Pepper (1 medium bell
pepper, chopped)
Garlic (small clove, minced)
Ground Ginger
Frozen Edamame (3/4 cup)
25g Sodium
50g
20g
Bake the tofu and veggies for 20 minutes. In the mixing bowl, combine the
maple syrup, garlic, ginger, and red pepper flakes.
Flip the tofu and the vegetables, then drizzle with the maple ginger sauce.
Continue baking for 8 to 10 minutes until the sauce is sticky and bubbly.
Serve with edamame and enjoy!
Log this meal on MyFitnessPal by searching “BWS Sticky Sheet Pan Tofu Stir Fry
with Rice - 800+” on the app.
1623mg
109g Potassium 2017mg
Fiber
Add the tofu and half of the tamari to a mixing bowl and toss to coat the tofu
in the tamari. Transfer the tofu to one side of the baking sheet. To the same
mixing bowl add the broccoli, carrot, and bell pepper. Add half the
remaining tamari and sesame oil and mix until the vegetables are lightly
coated in the tamari. Transfer the vegetables to the other side of the baking
sheet.
Meanwhile, steam the edamame until no longer frozen.
Maple Syrup
819
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Generally, rice triples when cooked, so 80 grams (about 1/3 cup) of dry brown rice
would be 240 grams (about 1 cup) of cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Brown Rice (1/2 cup; dry)
Cook rice according to package instructions or in a rice cooker. Set aside
once finished.
Water
Sesame Oil
Heat the sesame oil in a large pan or skillet over medium-high heat.
Cremini Mushrooms (sliced)
Add the mushrooms and onions to the pan and cook for 5 to 8 minutes or
until the mushrooms and onions have started to brown.
Yellow Onion (2/3 onion,
sliced)
Kale Leaves (finely chopped; 1
1/2 cup)
Add the kale and stir to combine. Continue to cook until kale has wilted. Add
in the edamame and cook for 2 to 3 minutes or until the edamame has
warmed through.
Frozen Edamame (thawed; 1
Meanwhile, in a small bowl combine the vegetable broth, tamari, ginger and
garlic.
3/4 cup)
Vegetable Broth
Add the ginger and garlic sauce to the pan. Stir to combine and cook,
stirring often, for 2 to 3 minutes more. Season the stir fry with additional
tamari or salt if needed.
Tamari (substitute soy sauce)
Ginger (fresh, finely grated)
Garlic (clove, minced)
To serve, place the rice onto a plate and top with the mushroom and
edamame stir fry. Enjoy!
827
27g Sodium
50g
2151mg
106g Potassium 2258mg
…
Fiber
22g
Log this meal on MyFitnessPal by searching “BWS Mushroom & Edamame Stir
Fry - 800+” on the app.
Use spinach or Swiss chard instead.
Generally, rice triples when it is cooked, so 80 grams (1/2 cup) dry brown rice
would be 240 grams (about 1 1/2 cups) cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Brown Rice (1/2 cup; dry)
Soak the rice in water and set aside.
Chicken Breast (8.25 oz;
boneless, skinless, cut into cubes)
In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice,
salt, half the mint, and half the cilantro.
Plain Greek Yogurt (1/4 cup; 2%
milk fat)
Biryani Masala
In a large pot or dutch oven over medium-high heat, add a splash of the
broth. Cook the marinated chicken, about six to eight minutes, adding more
broth as needed to prevent sticking.
Lemon Juice
Drain the rice and add it to the chicken, along with the tomato, remaining
broth, mint, and cilantro.
Sea Salt
Mint Leaves (chopped, divided)
Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or
until the rice is cooked. Enjoy!
Cilantro (chopped, divided)
Low Sodium Vegetable Broth
Tomato (1/2 cup; chopped)
Log this meal on MyFitnessPal by searching “BWS Chicken Biryani - 800+” on the
app.
828
19g Sodium
113g Potassium
Fiber
51g
2517mg
610mg
Generally, rice triples when cooked, so 105 grams (1/2 cup) of dry brown rice
would be 315 grams (1 1/2 cups) of cooked rice.
12g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Cherry Tomatoes (1 cup)
Cook rice according to package instructions or in a rice cooker.
Salmon Fillet (6.5 oz)
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Yellow Bell Pepper (1 bell
pepper; sliced)
Meanwhile, zest the navel orange with a microplane. Once finished, juice ¼
of the orange.
Broccoli (2 cups; chopped into
small florets)
Red Onion (1/3 cup; sliced into
chunks)
Extra Virgin Olive Oil
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on
the sheet pan. Drizzle the vegetables with olive oil. Brush the salmon with
the soy sauce, orange juice and zest. Sprinkle everything with salt and
pepper to taste.
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Soy Sauce
Navel Orange (zested and juiced)
Divide onto your plate, serve with cooked rice, and enjoy!
Brown Rice (1/3 cup; dry)
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Salmon with
Rainbow Veggies & Rice - 800+” on the app.
841
25g Sodium
52g
258mg
Generally, rice triples when cooked, so 75 grams (1/3 cup) dry brown rice would
be 225 grams (1 cup) cooked rice.
108g Potassium 2663mg
…
Fiber
15g
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30 MINUTES
Paprika
Preheat oven to 450ºF (232ºC) and line a baking sheet with foil.
Dried Thyme
Extra Virgin Olive Oil (divided)
Tofu (firm, patted dry and
cubed; 8.9 oz)
Red Onion (sliced; 1/2 cup)
Yellow Bell Pepper (roughly
chopped; 1 bell pepper)
Green Beans (trimmed and
halved; 2 1/2 cups)
Quinoa (uncooked; a little over
2/3 cup)
In a large mixing bowl, add paprika, thyme, salt, pepper and half of the oil.
Whisk until combined. Add the sliced tofu into the bowl and toss well to
coat. Transfer to the baking sheet.
Add red onion, bell pepper and green beans to the same bowl and toss with
remaining oil. Transfer to a baking sheet and bake the tofu and veggies for
20 minutes.
While the tofu cooks, prepare the quinoa according to the package
directions.
Remove the tofu from the oven and place onto a plate with a side of quinoa.
Enjoy!
Water
Log this meal on MyFitnessPal by searching “BWS One Pan Paprika Tofu &
Veggies with Quinoa - 800+” on the app.
872
29g Sodium
50g
49mg
116g Potassium 2059mg
…
Fiber
Generally, quinoa triples when it is cooked, so 120 grams (2/3 cup) dry quinoa
would be 360 grams (about 2 cups) cooked quinoa.
24g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Brown Rice (1/2 cup; dry)
Cook rice according to package instructions or in a rice cooker.
Shrimp (8 oz; deveined,
peeled, tails removed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Pineapple (2/3 cup; cut into
cubes)
Red Bell Pepper (1 bell pepper;
thinly sliced)
Add the shrimp, pineapple, peppers, and onions to the baking sheet and
drizzle with the oil and jerk seasoning. Toss until evenly coated then arrange
everything into an even layer. Bake for six to eight minutes or until the
shrimp is cooked through.
Red Onion (2/3 cup; thinly
Remove the shrimp from the baking sheet and continue to cook for six to
eight minutes more until the peppers are tender.
sliced)
Extra Virgin Olive Oil
Return the shrimp to the baking sheet and drizzle with the lime juice and stir
to combine. Place the cooked rice and shrimp onto a plate and enjoy!
Jerk Seasoning (substitute
Cajun seasoning instead)
Lime (juiced)
874
25g Sodium
54g
678mg
110g Potassium 1394mg
Fiber
Log this meal on MyFitnessPal by searching “BWS Sheet Pan Spicy Jerk Shrimp
with Pineapple - 800+” on the app.
Generally, rice triples when cooked, so 93 grams (about 1/2 cup) of dry brown rice
would be 279 grams (about 1 1/2 cups) of cooked rice.
9g
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20 MINUTES
Chili Powder
Cumin
Preheat the oven to 400ºF (205ºC). Line a large baking sheet with
parchment paper.
Sea Salt
In a bowl, combine the chili powder, cumin, and salt. Set aside.
Red Bell Pepper (1/2 medium
bell pepper, sliced)
Orange Bell Pepper (1/2
medium bell pepper, sliced)
Sweet Onion (1/2 medium
onion; sliced)
In a large mixing bowl, add your sliced peppers, onion, and steak. Drizzle oil
over top and then sprinkle with the seasoning. Toss until well coated.
Transfer to your baking sheet and bake for 10 to 15 minutes or until the
steak is cooked to your liking and the peppers are soft.
Scoop the steak and peppers into tortillas, add salsa, and enjoy!
Flank Steak (7 oz; sliced)
Extra Virgin Olive Oil
Salsa (2 3/4 tbsp)
Log this meal on MyFitnessPal by searching “BWS One Pan Steak Fajitas with
Corn Tortillas - 800+” on the app.
Corn Tortilla
880
Fiber
51g
27g Sodium
807mg
101g Potassium
1047mg
11g
CONTACT@BUILTWITHSCIENCE.COM
lunch
Protein
Bowls
20 MINUTES
Tamari (substitute soy sauce)
In a large bowl, whisk together the tamari, lime juice, and ginger. Add the
tofu and toss until well coated. Let it marinate in the fridge while you work on
the quinoa.
Lime Juice
Sesame Oil
Ginger (grated)
Tofu (12 oz; extra firm, patted
dry, cubed)
Quinoa (2/3 cup; dry)
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.
Place the quinoa, spinach, carrot, and marinated tofu into a bowl. Drizzle
your desired amount of leftover marinade over top and enjoy!
Water
Baby Spinach (3 cups)
Carrot (1 cup; medium,
shredded)
Log this meal on MyFitnessPal by searching “BWS Tofu, Spinach & Quinoa Bowls
- 800+” on the app.
800
29g Sodium
55g
1177mg
Generally, quinoa triples when cooked, so 110 grams (2/3 cup) of dry quinoa
would be 330 grams (2 cups) of cooked quinoa.
91g Potassium 1953mg
Fiber
16g
CONTACT@BUILTWITHSCIENCE.COM
45 MINUTES
Brown Rice (1/2 cup; dry)
Preheat the oven to 400ºF (204ºC). Line a baking dish with parchment
paper.
Chicken Breast (7 oz;
boneless, skinless)
Cook rice according to package instructions or in a rice cooker.
Extra Virgin Olive Oil
Sea Salt
Broccoli (2 1/2 cups; chopped
In the prepped baking dish, coat the chicken with oil and salt. Bake for 20 to
25 minutes, or until cooked through. Set aside and cover with foil while
preparing the other ingredients.
into florets)
While the rice is cooking, place broccoli in a steaming basket or boiling
water. Steam for 5 minutes or until tender. Set aside.
G Hughes Bbq Sauce
Slice the cooked chicken and place it, along with the broccoli and rice, onto
a plate. Top with G Hughes sugar free BBQ sauce and enjoy!
806
26g Sodium
59g
472mg
85g Potassium 1683mg
Fiber
10g
Log this meal on MyFitnessPal by searching “BWS BBQ Chicken, Rice & Broccoli
- 800+” on the app.
If you don’t have sugar free BBQ sauce, check out our approved sauce list for
additional condiment toppings. This recipe also goes great with sugar-free
ketchup!
Generally, rice triples when cooked, so 90 grams (1/2 cup) of dry brown rice
would be 270 grams (1 1/2 cups) of cooked rice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Buckwheat Soba Noodles (dry,
uncooked; 3 oz)
Cook the soba noodles according to the directions on the package. Drain
and rinse with cold water until completely cooled.
Coconut Aminos (substitute
tamari or soy sauce)
Meanwhile, stir together the coconut aminos, lime juice, and ginger in a
bowl.
Lime Juice
Ginger (fresh, grated or minced)
Tempeh (cut into strips; 6.8 oz)
Cucumber (1/3 cucumber,
julienned)
Place the soba noodles into a bowl and top with the tempeh and cucumber.
Drizzle with your desired amount of leftover dressing. Enjoy!
810
Fiber
In a separate bowl, combine the tempeh and half the dressing until well
coated. Let sit for five minutes. Heat a non-stick pan over medium heat and
add the tempeh. Cook for about eight to 10 minutes, flipping halfway
through. Remove and set aside.
50g
22g Sodium
818mg
86g Potassium
977mg
Log this meal on MyFitnessPal by searching “BWS Cucumber Soba Noodles with
Tempeh - 800+” on the app.
2g
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Sweet Potato (1 2/3 cups;
Preheat oven to 425ºF (218ºC) and line a large baking sheet with parchment
paper.
medium)
Extra Virgin Olive Oil
Wash the sweet potato and then dice it into half inch cubes. Place in a bowl
and place in the olive oil, chili powder and cayenne pepper. Toss until the
diced sweet potato is coated. Spread across the baking sheet and bake in
the oven for 20 minutes.
Chili Powder
Cayenne Pepper (optional)
White Onion (1 1/2 medium
onion; diced)
Extra Lean Ground Turkey (7.5
oz; 93% lean, 7% raw)
Sea Salt
Black Pepper (optional)
Kale Leaves (10 cups; finely
diced)
846
27g Sodium
56g
864mg
Meanwhile, heat a large skillet over medium heat and spray with non-stick
spray. Add the onion, ground turkey, sea salt and black pepper. Use a
spatula to stir and break up the turkey as it cooks.
Once the turkey is cooked through, drain off any excess liquid and return to
heat. Add the kale. Stir and sauté just until wilted and remove from the heat
immediately. Add turkey to the bowl and top with the roasted sweet potato.
Enjoy!
Log this meal on MyFitnessPal by searching “BWS Spicy Sweet Potato, Turkey &
Kale Bowl - 800+” on the app.
104g Potassium 2476mg
…
Fiber
24g
You can substitute extra lean ground beef or ground chicken for the ground
turkey.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Quinoa (uncooked; 1/2 cup)
Prepare the quinoa according to the package directions. Set aside to cool.
Water
In a large bowl, add the tempeh along with the sesame oil, tamari, maple
syrup, and apple cider vinegar. Coat well and let sit for five to ten minutes.
Tempeh (sliced; 5.9 oz)
Sesame Oil
Grill the tempeh over medium-high heat for about eight minutes, flipping
halfway, or until grill marks appear. Brush on any leftover marinade as
needed, or save as a dressing.
Tamari (substitute soy sauce)
Maple Syrup
Apple Cider Vinegar
Place the spinach, pear, and grilled tempeh into a bowl and serve with
quinoa on the side. Enjoy!
Baby Spinach (2 cups)
Pear (sliced; 1 pear)
862
31g Sodium
50g
1080mg
…
108g Potassium 1795mg
Fiber
13g
Log this meal on MyFitnessPal by searching "BWS Grilled Tempeh & Pear Salad
with Quinoa - 800+" on the app.
Let the tempeh marinate overnight. Slice the pears in half and grill alongside the
tempeh.
Generally, quinoa triples when it is cooked, so 90 grams (1/2 cup) dry quinoa
would be 270 grams (about 1 1/2 cups) cooked quinoa.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Broccoli (chopped into florets;
1 1/2 cups)
Brown Rice (uncooked; 1/2 cup)
Water
Set broccoli florets in a steamer over boiling water and cover. Steam for
about five minutes, or until fork tender.
Meanwhile, cook rice according to package instructions or in a rice cooker.
Toss the seitan and cornstarch in a bowl.
Seitan (sliced; 6.6 oz)
Cornstarch
Extra Virgin Olive Oil (divided)
Heat the oil in a pan over medium heat. Cook the seitan, ginger, and the
white ends of the green onions until fragrant, about one to two minutes. Stir
in the tamari and water until absorbed.
Ginger (fresh, minced or grated)
Green Onion (sliced, divided)
Tamari (substitute soy sauce)
Place the seitan, steamed broccoli, and rice onto a plate. Garnish with the
remaining green onions. Enjoy!
Water
Log this meal on MyFitnessPal by searching “BWS Seitan & Broccoli Bowl 800+” on the app.
871
28g Sodium
109g Potassium
Fiber
50g
2347mg
…
820mg
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.
10g
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