Eat Great. Feel Great!

Nutrition

Sports nutritionist-approved weekly meal plans & recipes, plus a click-and-drag meal planner and shopping list creator

Take the guesswork out of nutrition with GoFor20's weekly meal plan and easy-to-use meal planner with a shopping list generator. As a certified nutritionist, Emilie gives you delicious and healthy recipes each week and the flexibility to choose from a library of additional recipes. There's nutritious options for everyone - vegetarians and carnivores alike - and no counting calories or carbs. Preview 3 tasty recipes today!

Eat Great Food. Feel Great!

BREAKFAST

Eggs Benedict with Lemon Hollandaise Sauce

  • 8 egg poached to taste
  • 4 light English muffin
  • 1 package Knorr hollandaise sauce
  • 1 bunch asparagus steamed, microwave is fine
  • 1/4 lemon juice

Steam trimmed asparagus in microwave. Poach eggs to desired firmness. Prepare hollandaise sauce to package directions, except squeeze in the juice of 1/4 lemon just before plating. Trim and warm Canadian bacon slices (I use the microwave because I do not want to dirty a skillet). Open muffins and toast, top with bacon, asparagus, egg and sauce (with the lemon already squeezed in).


Calories - 347, Fat - 15g, Net Carbs - 16g, Fiber - 8g, Sugar - 2g, Protein - 22g

LUNCH

Fresh Mozzarella & Tomato with Basil and Grilled Chicken Salad

  • 1 lb boneless, skinless chicken breast
  • 2 bag spring mix
  • 8 oz fresh mozzarella cheese
  • 4 Roma tomato sliced
  • 1/4 cup fresh basil torn into small pieces

Grill chicken. Build salad by plating greens, top greens with sliced Roma tomatoes, place fresh mozzarella cheese on top of the tomatoes, and then the torn basil. Slice chicken when done, move to salad, and drizzle with balsamic dressing.


Calories - 301, Fat - 11g, Net Carbs - 3g, Fiber - 1g, Sugar - 1g, Protein - 37g

DINNER

Beef and Cheese Stuffed Shells

  • 1 box large pasta shells whole grain if you can find them, you will use 3 per person
  • 1.25 lb extra lean ground beef
  • 1 jar pasta sauce
  • 1 tub reduced fat cream cheese with chives
  • 1.5 cup reduced fat Italian cheese blend
  • 1 egg

1. Cook pasta al dente to instructions on the box, remove from the water when done. I run cold water over the shells when they are al dente to make them easier to handle. Preheat oven to 350*. Brown beef in a skillet.
2. In a medium bowl combine pasta sauce with 1/4 C of water. Transfer 1 C of the watered down sauce to the bottom of a baking dish (just large enough to hold all 12 shells).
3. In a large bowl combine: 1 C of the shredded cheese, tub of cream cheese, egg, and cooked beef. Fill the shells with the beef mixture and place in sauce covered baking dish. Pour the remaining sauce mix over the shells, cover with foil, and bake 40-45 minutes, or until bubbly and done. Uncover and sprinkle the remaining cheese on the shells for the last 5 minutes.


Calories - 540, Fat - 22g, Net Carbs - 36g, Fiber - 3g, Sugar - 8.5g, Protein - 42g

ACHIEVE YOUR GOALS

It doesn't take magic, it takes the correct instruction and nutrition. You can do it.

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