Weekly Meal Plan — Eric & Faye

Monday

Eric meals: 1543 cal · 140g P · 114g C · 54g F
Faye meals: 1223 cal · 112g P · 88g C · 42g F

Breakfast

Egg bites with sausage + fruit

PDF p.21. Bake 350°F 22 min, no water bath. Makes 12 Sunday — 3 each.

Eric — exact portions

3 egg bites

100g fresh strawberries

100g blueberries

381 cal28g P 30g C15g F

Faye — exact portions

3 egg bites

100g fresh strawberries

50g blueberries

341 cal28g P 18g C15g F

Lunch

Green enchilada chicken bowls + fruit

PDF p.50. Label Eric/Faye bowls BEFORE baking. Reheat 2 min microwave. Add fruit at serving.

Eric — exact portions

170g (6 oz) shredded chicken

120g (½ cup) green enchilada sauce

2 thin corn tortillas

28g (¼ cup) shredded cheese

1 medium apple

620 cal63g P 57g C15g F

Faye — exact portions

150g (5.3 oz) shredded chicken

60g (¼ cup) green enchilada sauce

2 thin corn tortillas

20g shredded cheese

½ apple

488 cal47g P 46g C10g F

Dinner

Salmon + roasted green beans + potatoes

Bake salmon 425°F 12–15 min. Both get same green beans. Sides batch-roasted Sunday.

Eric — exact portions

170g (6 oz) salmon fillet cooked

100g roasted green beans

130g roasted baby potatoes

542 cal49g P 27g C24g F

Faye — exact portions

130g (4.5 oz) salmon fillet cooked

100g roasted green beans

120g roasted baby potatoes

394 cal37g P 24g C17g F

+ 1 snack to finish the day

Eric has left

+239

Calories

+36g

Protein

+44g

Carbs

-5g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) + Hard-boiled egg whites (4 egg whites) = 232 cal · 35g P · 18g C · 1g F

Faye has left

+165

Calories

+30g

Protein

+30g

Carbs

-4g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Tuesday

Eric meals: 1562 cal · 152g P · 152g C · 36g F
Faye meals: 1235 cal · 129g P · 113g C · 28g F

Breakfast

Greek yogurt + cottage cheese fruit bowl

PDF p.18. Eric gets banana for extra cal+carbs. Faye skips banana — already near carb target.

Eric — exact portions

170g (¾ cup) Oikos Triple Zero vanilla

110g (½ cup) Good Culture cottage cheese

100g blueberries

100g strawberries

1 medium banana (118g)

472 cal30g P 72g C2g F

Faye — exact portions

170g (¾ cup) Oikos Triple Zero vanilla

110g (½ cup) Good Culture cottage cheese

100g blueberries

50g strawberries

279 cal28g P 36g C2g F

Lunch

Pesto chicken bake bowls + fruit

PDF p.49. Label before baking — both same rice now (40g dry each). Bake 350°F 40 min.

Eric — exact portions

200g (7 oz) raw diced chicken

40g dry jasmine rice

1 tbsp Classico pesto

1 tbsp plain Greek yogurt

57g cherry tomatoes

28g mozzarella

80ml broth

100g raspberries

609 cal66g P 46g C18g F

Faye — exact portions

190g (6.7 oz) raw diced chicken

40g dry jasmine rice

1 tbsp Classico pesto

1 tbsp plain Greek yogurt

57g cherry tomatoes

20g mozzarella

80ml broth

50g raspberries

534 cal60g P 43g C13g F

Dinner

Beef & pasta bowls (Banza)

ALWAYS weigh Banza DRY before cooking. Both 42g dry. Beef pre-cooked Sunday.

Eric — exact portions

42g DRY Banza pasta

170g (6 oz) cooked 96/4 ground beef

125g (½ cup) Rao's tomato basil sauce

5g grated parmesan

481 cal56g P 34g C16g F

Faye — exact portions

42g DRY Banza pasta

130g (4.6 oz) cooked 96/4 ground beef

125g (½ cup) Rao's tomato basil sauce

5g grated parmesan

422 cal41g P 34g C13g F

+ 1 snack to finish the day

Eric has left

+220

Calories

+24g

Protein

+6g

Carbs

+13g

Fat

Best snack: Kize bar (1 bar) = 200 cal · 10g P · 19g C · 11g F

Faye has left

+153

Calories

+13g

Protein

+5g

Carbs

+10g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Wednesday

Eric meals: 1594 cal · 137g P · 149g C · 33g F
Faye meals: 1210 cal · 121g P · 100g C · 31g F

Breakfast

Turkey egg cups + fruit

PDF p.19. Bake 375°F 20 min. Eric gets tortilla on side for extra carbs. Both 3 cups.

Eric — exact portions

3 cups (1 oz turkey + 1 egg + ½ Laughing Cow each)

1 thin corn tortilla (side)

100g strawberries

100g blueberries

455 cal37g P 37g C18g F

Faye — exact portions

3 cups (1 oz turkey + 1 egg + ½ Laughing Cow each)

100g strawberries

50g blueberries

381 cal36g P 21g C18g F

Lunch

Buffalo chicken + potatoes + broccoli + fruit

PDF p.65. Both same chicken now (150g). Eric 200g potatoes, Faye 150g. Both same broccoli + ranch.

Eric — exact portions

150g (5.3 oz) cooked buffalo chicken

200g roasted baby potatoes

100g roasted broccoli

30g (2 tbsp) Bolthouse ranch

1 medium apple

670 cal54g P 72g C10g F

Faye — exact portions

150g (5.3 oz) cooked buffalo chicken

150g roasted baby potatoes

100g roasted broccoli

30g (2 tbsp) Bolthouse ranch

½ apple

509 cal49g P 53g C9g F

Dinner

Shrimp stir-fry

Cook fresh Wednesday night. Same veg + seasonings. Eric more shrimp + more rice.

Eric — exact portions

200g (7 oz) cooked shrimp

150g stir-fried mixed vegetables

1 tbsp low sodium soy sauce

½ tsp sesame oil

130g cooked jasmine rice

469 cal46g P 40g C5g F

Faye — exact portions

150g (5.3 oz) cooked shrimp

150g stir-fried mixed vegetables

1 tbsp low sodium soy sauce

½ tsp sesame oil

80g cooked jasmine rice

320 cal36g P 26g C4g F

+ 1 snack to finish the day

Eric has left

+188

Calories

+39g

Protein

+9g

Carbs

+16g

Fat

Best snack: Kize bar (1 bar) = 200 cal · 10g P · 19g C · 11g F

Faye has left

+178

Calories

+21g

Protein

+18g

Carbs

+7g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Thursday

Eric meals: 1502 cal · 134g P · 158g C · 32g F
Faye meals: 1216 cal · 116g P · 127g C · 30g F

Breakfast

Berry protein smoothie

Both get banana on Thu. Blend all fresh — does not store well.

Eric — exact portions

1 Fairlife Core Power vanilla shake (11.5 oz)

100g frozen wild blueberries

100g frozen mixed fruit

50g Oikos Triple Zero vanilla

1 small banana (90g)

462 cal35g P 62g C4g F

Faye — exact portions

1 Fairlife Core Power vanilla shake (11.5 oz)

75g frozen wild blueberries

100g frozen mixed fruit

50g Oikos Triple Zero vanilla

1 small banana (90g)

375 cal35g P 55g C4g F

Lunch

Unstuffed turkey bell pepper skillet + fruit

PDF p.67. Both now 300g. Eric bigger fruit side. Make Sunday, reheat 2 min.

Eric — exact portions

300g cooked skillet (weigh after cooking)

100g grapes or apple slices

519 cal40g P 55g C17g F

Faye — exact portions

300g cooked skillet (weigh after cooking)

50g grapes

460 cal38g P 48g C17g F

Dinner

Pesto chicken + green beans + potatoes

PDF p.63. Bake 450°F 20–25 min. Panko crust top only. Eric more chicken + more potatoes.

Eric — exact portions

170g (6 oz) cooked pesto chicken

100g roasted green beans

150g roasted baby potatoes

521 cal59g P 41g C11g F

Faye — exact portions

130g (4.5 oz) cooked pesto chicken

80g roasted green beans

100g roasted baby potatoes

381 cal43g P 24g C9g F

+ 1 snack to finish the day

Eric has left

+280

Calories

+42g

Protein

Carbs

+17g

Fat

Best snack: Kize bar (1 bar) + Banana (1 small banana) = 280 cal · 11g P · 40g C · 11g F

Faye has left

+172

Calories

+26g

Protein

-9g

Carbs

+8g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Friday

Eric meals: 1571 cal · 163g P · 159g C · 31g F
Faye meals: 1201 cal · 125g P · 128g C · 25g F

Breakfast

Berry protein smoothie

Same as Thursday. Both get banana. Blend fresh.

Eric — exact portions

1 Fairlife Core Power vanilla shake (11.5 oz)

100g frozen wild blueberries

100g frozen mixed fruit

50g Oikos Triple Zero vanilla

1 small banana (90g)

462 cal35g P 62g C4g F

Faye — exact portions

1 Fairlife Core Power vanilla shake (11.5 oz)

75g frozen wild blueberries

100g frozen mixed fruit

50g Oikos Triple Zero vanilla

1 small banana (90g)

375 cal35g P 55g C4g F

Lunch

High protein chicken salad + fruit

PDF p.60. Use Sunday hard-boiled eggs. Eric over greens + big fruit. Faye with crackers.

Eric — exact portions

150g (5.3 oz) rotisserie chicken

2 hard-boiled eggs diced

1 hard-boiled egg white diced

1 celery stalk

60g plain nonfat Greek yogurt

1 tbsp light mayo

Large bed of mixed greens

1 apple + 50g grapes (side)

484 cal52g P 46g C12g F

Faye — exact portions

140g (5 oz) rotisserie chicken

2 hard-boiled eggs diced

1 hard-boiled egg white diced

1 celery stalk

60g plain nonfat Greek yogurt

1 tbsp light mayo

2 sourdough crackers

50g grapes (side)

388 cal43g P 28g C12g F

Dinner

Chicken fajita bowls

PDF p.54. Sheet pan 375°F 15–20 min. Eric more chicken. Both same rice now (80g cooked).

Eric — exact portions

200g (7 oz) cooked chicken strips

80g cooked white rice

80g pinto beans

80g cooked bell peppers

28g (¼ cup) shredded cheese

½ lime

625 cal76g P 51g C15g F

Faye — exact portions

140g (5 oz) cooked chicken strips

80g cooked white rice

60g pinto beans

80g cooked bell peppers

20g shredded cheese

½ lime

438 cal47g P 45g C9g F

+ 1 snack to finish the day

Eric has left

+211

Calories

+13g

Protein

-1g

Carbs

+18g

Fat

Best snack: Kize bar (1 bar) = 200 cal · 10g P · 19g C · 11g F

Faye has left

+187

Calories

+17g

Protein

-10g

Carbs

+13g

Fat

Best snack: Kize bar (1 bar) = 200 cal · 10g P · 19g C · 11g F

Saturday

Eric meals: 1602 cal · 140g P · 136g C · 48g F
Faye meals: 1213 cal · 119g P · 86g C · 40g F

Breakfast

Egg tater tot breakfast bowls + fruit

PDF p.28. Bake 350°F 25–30 min. Label bowls before baking. Eric more tots + more fruit.

Eric — exact portions

87g (3 oz) mini tater tots (weigh FROZEN)

2 turkey sausage links chopped

175g (¾ cup) liquid egg whites

28g (¼ cup) shredded cheese

100g strawberries + 100g blueberries

562 cal39g P 53g C17g F

Faye — exact portions

60g mini tater tots (weigh FROZEN)

2 turkey sausage links chopped

175g (¾ cup) liquid egg whites

20g shredded cheese

100g strawberries

395 cal37g P 22g C16g F

Lunch

Green enchilada bowls (batch 2) + fruit

Second serving from Sunday batch. Same portions as Monday. Reheat 2 min, add fruit fresh.

Eric — exact portions

170g (6 oz) shredded chicken

120g (½ cup) green enchilada sauce

2 thin corn tortillas

28g (¼ cup) shredded cheese

1 medium apple

620 cal63g P 57g C15g F

Faye — exact portions

150g (5.3 oz) shredded chicken

60g (¼ cup) green enchilada sauce

2 thin corn tortillas

20g shredded cheese

½ apple

488 cal47g P 46g C10g F

Dinner

Slow cooker BBQ pulled pork

PDF p.47. Start Fri night. Both 130g pork. Mix slaw fresh at serving.

Eric — exact portions

130g (4.6 oz) cooked pulled pork (weigh with sauce)

40g angel hair coleslaw

15g (1 tbsp) Bolthouse ranch in slaw

1 full Oroweat keto bun

420 cal38g P 26g C16g F

Faye — exact portions

130g (4.6 oz) cooked pulled pork (weigh with sauce)

40g angel hair coleslaw

15g (1 tbsp) Bolthouse ranch in slaw

½ keto bun or lettuce wrap

330 cal35g P 18g C14g F

+ 1 snack to finish the day

Eric has left

+180

Calories

+36g

Protein

+22g

Carbs

+1g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Faye has left

+175

Calories

+23g

Protein

+32g

Carbs

-2g

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Sunday

Eric meals: 1543 cal · 150g P · 166g C · 44g F
Faye meals: 1202 cal · 123g P · 124g C · 38g F

Breakfast

Starbucks copycat egg bites + fruit

PDF p.20. Water bath 300°F essential. Makes exactly 8. Both 4 bites. Both get apple.

Eric — exact portions

4 egg bites

1 medium apple

100g blueberries

428 cal33g P 51g C16g F

Faye — exact portions

4 egg bites

1 medium apple

50g blueberries

381 cal33g P 43g C16g F

Lunch

Taco mac n cheese (Banza) + fruit

Banza replaces Goodles. Stir frequently — foams. Shredded cheddar replaces cheese packet.

Eric — exact portions

300g cooked bowl (weigh after cooking)

~57g DRY Banza in batch

28g shredded cheddar

Full beans + corn

100g grapes

558 cal52g P 73g C12g F

Faye — exact portions

280g cooked bowl (weigh after cooking)

~53g DRY Banza in batch

20g shredded cheddar

Halved beans + corn

50g grapes

468 cal48g P 59g C9g F

Dinner

Shrimp & pesto pasta (Banza)

Cook fresh Sunday night. ALWAYS weigh Banza DRY. Eric 70g / Faye 42g.

Eric — exact portions

225g (8 oz) cooked shrimp

70g DRY Banza (weigh before cooking)

1.5 tbsp Classico pesto

2 tbsp diced green chilis

5g grated parmesan

557 cal65g P 42g C16g F

Faye — exact portions

140g (5 oz) cooked shrimp

42g DRY Banza (weigh before cooking)

1.5 tbsp Classico pesto

2 tbsp diced green chilis

5g grated parmesan

353 cal42g P 22g C13g F

+ 1 snack to finish the day

Eric has left

+239

Calories

+26g

Protein

-8g

Carbs

+5g

Fat

Best snack: Kize bar (1 bar) = 200 cal · 10g P · 19g C · 11g F

Faye has left

+186

Calories

+19g

Protein

-6g

Carbs

Fat

Best snack: Greek yogurt snack bowl (½ cup yogurt + ¼ cup cottage cheese + handful of berries) = 168 cal · 21g P · 17g C · 1g F

Snack options

The "Best snack" above is calculated to fill your exact gap. These are the full options — serving sizes are plain amounts, no need to weigh.

Cottage cheese

½ cup

90 cal13g P 5g C2g F

Best default for both. Low fat, high protein. Grab and go.

Oikos Triple Zero yogurt

½ cup

90 cal13g P 9g C0g F

Zero fat. Best when fat is already near your daily target.

Beef stick

1 stick

120 cal7g P 1g C10g F

Easy grab-and-go. Eric: great most days. Faye: check fat remaining first.

Hard-boiled egg whites

4 egg whites

64 cal14g P 1g C0g F

Zero fat, zero carb. Pure protein top-up when fat and carbs are maxed.

Greek yogurt snack bowl

½ cup yogurt + ¼ cup cottage cheese + handful of berries

168 cal21g P 17g C1g F

Best all-around snack. Fills ~170 cal gap with 21g protein and almost no fat.

Kize bar

1 bar

200 cal10g P 19g C11g F

Good when gap is 190+ cal. Check fat remaining — adds 11g.

Apple

1 medium apple

95 cal0g P 25g C0g F

Zero fat, zero protein. Use to add carbs only. Pair with a protein snack.

Banana

1 small banana

80 cal1g P 21g C0g F

Zero fat. Use to add carbs. Pair with cottage cheese or egg whites.

7-day meal plan

Snack options