Meal Inspiration
Sides
Choose an idea, then make it your own.
18 meals
Brown Rice
Ben's Original Ready Rice Whole Grain Brown. More fiber, a little chewier.
About a cup cooked
Jasmine Rice
Ben's Original Ready Rice Jasmine. Fragrant and fluffy, the default bowl base.
About a cup cooked
Basmati Rice
Ben's Original Ready Rice Basmati. Long grain and light, great with spice.
About a cup cooked
Quinoa
Bob's Red Mill quinoa. Nutty, holds sauce well, great cold the next day.
About a cup cooked
Couscous
Near East Original couscous. Ready in five minutes with hot broth.
About a cup cooked
Potatoes
Baked, smashed, or air-fried.
One medium or a fist-sized portion
Sweet Potatoes
Roast whole or in wedges.
One medium potato
Sweet Potato Fries
Alexia Sweet Potato Fries, or cut your own and air-fry until browned.
One medium potato worth
Oatmeal
Quaker Old Fashioned Oats. Sweet or savory, cheap and filling.
About a half cup dry
Goodles Cheddy Mac
Creamy cheddar and macaroni. 14g protein and 7g fiber per serving.
Higher ProteinAbout 2 oz dry
Goodles Shella Good
Aged white cheddar and shells. 14g protein and 7g fiber per serving.
Higher ProteinAbout 2 oz dry
Kraft PowerMac Original
Kraft mac made with pea protein. 17g protein and 6g fiber per serving.
Higher ProteinAbout 2.8 oz dry
Whole-Grain Pasta
Barilla Whole Grain Penne. Save a splash of pasta water.
About 2 oz dry
Al Dente Protein Pasta
Al Dente Carba-Nada Egg Fettuccine, more protein than traditional pasta.
Higher ProteinAbout 2 oz dry
Low-Carb Tortillas
Mission Carb Balance Whole Wheat. Lighter wrap for tacos and roll ups.
Two or three
Street Taco Tortillas
Ole Xtreme Wellness Zero Carb Street Taco, 4.5 inch. Smaller tortillas made for tacos, zero net carbs, 13g fiber, 60 calories per two. Three tortillas: 90 calories and 7.5g protein.
Higher ProteinTwo or three
Quest Protein Chips
Crunch with real protein behind it.
Higher ProteinOne bag
Fresh Fruit
Berries, pineapple, grapes, or apple slices next to the plate.
A cup or a whole piece
Precision reminder: These are ideas, not rigid meal plans. Adjust portions and ingredients to fit your needs.