Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self.
Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with vegetarian options whatever you need. All meals include gluten-free options. Let it be a template. Keep your portions in line with your Food Group servings, and you ve got a flexible plan you can use every week. Swap in different foods. Use other Veggies, Lean Proteins, Fruits, Fats, Dairy, or Starches, based on what you like or have on hand. Keep it fresh Switch in seasonal ingredients.
HABIT, LLC Day One Nourish the one and only you. BREAKFAST SNACK LUNCH SNACK DINNER SNACK Your satisfying 2300-calorie day. Classic American Breakfast Morning Snack Caprese Salad Afternoon Snack Gingered Shrimp Stir Fry Evening Snack Tip: Get creative with your stir-fry combinations. Start with a protein, like poultry, seafood, or tofu. Choose any non-starchy veggie base from kale to snow peas. And explore different flavor options, like sherry, rice vinegar, scallions, red pepper flakes, or curry. 1 ½ cups shredded potato, fried with non-stick spray 2 eggs, fried with non-stick spray 2 Tbsp avocado 6 oz nonfat plain yogurt Approx Calories: 450 4 Tbsp dried cranberries 1 Tbsp unsalted nuts 6 oz nonfat plain yogurt Approx Calories: 250 1 cup cooked quinoa 3 cups fresh spinach 1 cup cherry tomatoes 2 oz low-fat mozzarella, diced ¼ cup basil leaves, chopped 1 Tbsp olive oil 2 tsp balsamic vinegar Approx Calories: 550 4 Tbsp dried cranberries 2 tsp nut butter 1 cup celery sticks 8 oz low-fat milk or soy milk Approx Calories: 250 ½ cup brown rice 2 tsp sesame oil, divided 5 oz shrimp, peeled & deveined 1 cup broccoli florets 2 cup bell pepper, sliced spices and seasonings Approx Calories: 550 1 oz low-fat cheese 12 low-fat whole wheat crackers (or 4 brown rice cakes) 10 olives Approx Calories: 250 SEE FULL RECIPE ON NEXT PAGE STARCHES PROTEIN FRUITS VEGETABLES FATS DAIRY DAY ONE 2300
Gingered Stir-Fry with Shrimp, Bell Peppers, and Broccoli Florets Yields: 1 Serving Prep Time: 10 min Cook Time: 15 min ½ cup brown rice 2 tsp sesame oil, divided 1 Tbsp low-sodium tamari 1 Tbsp oyster sauce 1 Tbsp rice wine vinegar 1 Tbsp fresh ginger, minced 2 garlic cloves, minced pinch of red pepper flakes 5 oz shrimp, peeled & deveined 1 cup broccoli florets 2 cups bell pepper, sliced 2 Tbsp green onions, sliced 1 Cook rice according to instructions on package. 2 In a small bowl, whisk together 1 tsp of sesame oil, tamari, oyster sauce, vinegar, ginger, garlic and chili flakes and set aside. 3 Heat a skillet on high heat with the remaining teaspoon of sesame oil. Add the shrimp and cook for 3 minutes until pink. Add the broccoli and bell pepper to the pan with the shrimp and cook for 3 more minutes. Add the sauce to the pan and cook for a final minute. 4 Serve the rice in a bowl with the shrimp stir-fry and garnish with green onions. HABIT, LLC RANGE SEEKER DAY ONE 2300
HABIT, LLC Day Two Love your body and it will love you back. BREAKFAST SNACK LUNCH SNACK DINNER SNACK Your chef-crafted 2300-calorie day. Smoothie Morning Snack California Waldorf Chicken Salad Afternoon Snack Sheet Pan Dinner with Flank Steak* Evening Snack Tip: Sheet pan dinners come together quickly, require minimal cleanup, and make enough leftovers to provide lunch the next day. For the veggies, you can substitute any pairing of non-starchy veggies (like broccoli, green beans or Brussels sprouts) with starchy ones (like sweet potatoes, red potatoes, or butternut squash). 2 cups nonfat milk or low-fat soy milk ½ scoop (9g) protein powder, unflavored 1 cup spinach ½ cup frozen mango 1 banana 1 cup ice 4 tsp almond butter ¼ cup low-fat granola Approx Calories: 500 10 baked tortilla chips 4 Tbsp guacamole ½ cup each cucumber slices & baby carrots Approx Calories: 200 2 Tbsp Greek yogurt, nonfat 1 tsp mayonnaise 3 oz cooked chicken, diced 1 cup grapes, sliced in half ½ cup apples, diced 1 cup celery, diced 2 Tbsp sliced almonds 1 cup arugula 2 slices whole grain toast (or 4 brown rice cakes) spices and seasonings 4 brown rice cakes 1 cup grapes Approx Calories: 225 1 ¼ lb flank steak 8 tsp olive oil, divided 4 cups fingerling potatoes, halved lengthwise 4 cups radishes, quartered 1 bunch asparagus 4 cups crimini mushrooms, quartered ½ lemon, juiced spices and seasonings Approx Calories: 575 *4 servings 1 cup radishes 6 oz Greek yogurt, nonfat 1 hard boiled egg 2 brown rice cakes Approx Calories: 225 Approx Calories: 575 SEE FULL RECIPE ON NEXT PAGE SEE FULL RECIPE ON NEXT PAGE STARCHES PROTEIN FRUITS VEGETABLES FATS DAIRY DAY TWO 2300
California Waldorf Salad with Chicken Sheet Pan Rosemary-Garlic Flank Steak with Seasonal Vegetables Yields: 1 Serving Prep Time: 10 min Cook Time: 0 min Yields: 4 Servings Prep Time: 10 min Cook Time: 15 min 2 Tbsp nonfat Greek yogurt 1 tsp mayonnaise 1 tsp Dijon mustard 1 Tbsp lemon juice dash of salt & pepper 3 oz cooked chicken, diced 1 cup grapes, sliced in half ½ cup apples, diced 2 Tbsp sliced almonds 1 cup celery, diced 2 slices whole grain toast (or 4 brown rice cakes) 1 cup arugula 1 In a bowl mix together yogurt, mayonnaise, mustard, lemon juice, salt and pepper. 2 Add the diced chicken, fruit, almonds and celery. Mix together until everything is coated in the dressing. 3 Top the piece of toast (or rice cakes) with chicken salad and arugula to make a sandwich. 1 ¼ lb flank steak 1 tsp sea salt, divided 1 tsp black pepper, divided 8 tsp olive oil, divided 2 Tbsp fresh rosemary, chopped 6 garlic cloves, sliced thin 4 cups fingerling potatoes, halved lengthwise 4 cups radishes, quartered 1 bunch asparagus 4 cups crimini mushrooms, quartered ½ lemon, juiced 1 Preheat oven to 450 F. Place a sheet pan in the oven while it is preheating to get the sheet pan hot. 2 Season both sides of the steak with ½ tsp salt and ½ tsp pepper, 4 tsp olive oil, the rosemary and garlic. 3 In a bowl, add potatoes, radishes, asparagus and mushrooms. Toss together with the remaining 4 tsp olive oil, lemon juice and remaining salt and pepper. 4 Remove the hot sheet pan from oven and place the flank steak onto the center of the pan and spread out vegetables around the steak in a single layer. Roast for 5 minutes, then flip steak and cook for another 5 minutes until the steak is cooked to medium temperature (155 F). Remove the steak and let it rest on cutting board. Continue to cook vegetables for another 5 minutes. 5 Slice steak across the grain and serve with vegetables. HABIT, LLC RANGE SEEKER DAY TWO 2300
HABIT, LLC Day Three Super-charge your day with foods your body craves. BREAKFAST SNACK LUNCH SNACK DINNER SNACK Your delicious 2300-calorie day. Weekday Breakfast Morning Snack Sesame Broccoli Bowl Afternoon Snack Jalapeňo Corn Chicken Chowder Evening Snack Tip: When it comes to building bowls, your nutrient-packed possibilities are unlimited. Pick a starch like quinoa, sweet potatoes, or soba noodles. Add veggies like chard and shredded carrots. And top it with a lean protein like salmon, turkey, or beef round. For flavor, experiment with vinegar-based sauces and fresh herbs like cilantro or green onions. 6 oz nonfat plain yogurt 1 Tbsp chopped almonds ¼ cup dried apricots 1 whole grain english muffin (or 2 slices of gluten-free toast) Approx Calories: 450 1 ½ oz unsalted whole wheat pretzels (or 4 brown rice cakes) 1 apple 4 tsp nut butter Approx Calories: 300 1 cup cooked brown rice 1 cup steamed broccoli ½ cup steamed baby bok choy 1 cup shredded cabbage 4 oz cooked salmon 2 tsp olive oil 1 tsp sesame oil 2 tsp low-sodium soy sauce 2 Tbsp lemon juice Approx Calories: 600 1 apple, sliced 1 ½ cups cucumber, sliced 6 oz nonfat plain yogurt Approx Calories: 200 2 tsp olive oil 5 oz chicken, diced ½ cup yellow onion, diced ½ cup red bell pepper, diced ½ cup potatoes, peeled & diced ½ cup frozen corn 3 cups low-sodium vegetable stock 8 oz nonfat milk or low-fat soy milk spices and seasonings Approx Calories: 600 1 ½ cups cherry tomatoes 10 olives 1 hard boiled egg 2 brown rice cakes Approx Calories: 150 SEE FULL RECIPE ON NEXT PAGE STARCHES PROTEIN FRUITS VEGETABLES FATS DAIRY DAY THREE 2300
Jalapeño Corn Chicken Chowder Yields: 1 Serving Prep Time: 10 min Cook Time: 20 min 2 tsp olive oil 5 oz chicken, diced ½ cup yellow onion, diced ½ cup red bell pepper, diced 1 tsp jalapeño, diced 1 tsp gluten-free flour ½ cup potatoes, peeled & diced ½ cup frozen corn 3 cups low-sodium vegetable stock 8 oz nonfat milk or low-fat soy milk 1 Heat the oil in a stock pot. Add chicken, onion, bell pepper and jalapeño to the pot and sauté until the chicken is browned on all sides and the vegetables are soft. 2 Add the flour and cook for a minute. 3 Add the potatoes, corn, vegetable stock, milk and stir, scraping any brown bits off the bottom of the pot. 4 Cover and simmer for 15 minutes, until potatoes are cooked through. HABIT, LLC RANGE SEEKER DAY THREE 2300
HABIT, LLC Day Four Dish up what helps you thrive. BREAKFAST SNACK LUNCH SNACK DINNER SNACK Your personalized 2300-calorie day. Microwave Frittata Morning Snack Simple Turkey Wrap Afternoon Snack Pesto Pasta Salad Evening Snack Tip: Wraps are the perfect answer to lunch on the move. You can make them extra satisfying by adding pesto, hummus, or a simple sauce made with nonfat Greek yogurt, spices, and herbs (like basil, mint, or dill). Make sure there s a satisfying crunch veggies like shredded cabbage or carrots will do nicely. 1 cup spinach 2 eggs 1 egg white 1 Tbsp low-fat feta cheese 5 black olives, sliced 1 Tbsp sundried tomatoes, chopped 1 orange 2 slices whole wheat or gluten-free toast 8 oz low-fat or soy milk 1 cup strawberries 6 oz Greek yogurt, nonfat 2 Tbsp almonds Approx Calories: 250 1 12-inch whole wheat tortilla or 2 small corn tortillas 3 oz deli sliced turkey 2 spears romaine lettuce 1 cup cucumber, sliced ½ cup kidney beans 3 Tbsp avocado 2 Tbsp hummus 1 cup melon slices Approx Calories: 550 2 Tbsp dried apricots 8 oz nonfat milk or low-fat soy milk 1 oz beef jerky Approx Calories: 250 1 ½ cups cooked whole grain or glutenfree penne pasta 1 cup cherry tomatoes 1 cup arugula ½ cup cooked asparagus 3 tsp pesto 2 oz low-fat goat cheese Approx Calories: 550 1 cup each cauliflower & baby carrots 4 Tbsp reduced fat dressing 10 baked pita chips (or 2 brown rice cakes) Approx Calories: 200 Approx Calories: 500 SEE FULL RECIPE ON NEXT PAGE STARCHES PROTEIN FRUITS VEGETABLES FATS DAIRY DAY FOUR 2300
Mediterranean Microwave Frittata Yields: 1 Serving Prep Time: 5 min Cook Time: 5 min 1 cup spinach 2 eggs 1 egg white 1 Tbsp low-fat feta cheese 5 black olives, sliced 1 Tbsp sundried tomatoes, chopped SERVE WITH 1 orange 2 slices whole wheat or gluten-free toast 8 oz low-fat or soy milk 1 Add spinach to large coffee mug with 1 Tbsp water. Cover with paper towel and microwave for 1 minute. 2 Drain off liquid and squeeze excess water from spinach. 3 Add the rest of the ingredients to the mug and whisk together with a fork. Microwave frittata for 4 minutes or until the top is firm to the touch. 4 Enjoy with fruit, milk and toast on the side. HABIT, LLC RANGE SEEKER DAY FOUR 2300
Choose your own meal adventure Mix and match your favorite foods to plan your meals based on your daily Food Group servings. Meet your new, improved daily Food Group servings We streamlined our Food Groups there s now one Protein group, and Legumes were added to Starches. We also added Free foods. (Who doesn t love Free?) Note that the food lists below are not all-inclusive. 1 STARCH 1 PROTEIN 1 FRUIT 1 VEGETABLE 1 FAT 1 DAIRY 1 FREE 1 ALMOST FREE ½ CUP COOKED beans/lentils brown rice butternut squash edamame lentils oats pasta potatoes quinoa soba noodles OTHER 10 baked tortilla or pita chips 6 low-fat, whole wheat crackers 1 slice whole grain/ gluten free bread 3 cups plain popcorn ¾ oz whole wheat pretzels 2 brown rice cakes TIP: Vegetarians can count ½ cup of beans as one serving of Protein. 1 OZ COOKED beef round cheese, low-fat (3 gm or less) chicken or turkey, skinless flank steak ground beef, lean ground chicken or turkey, lean halibut pork, lean salmon shrimp turkey tofu, light tuna OTHER ½ oz beef jerky 1 egg 2 egg whites TIP: Higher fat Proteins (> 3 gm fat per oz) count as one Protein and one Fat. 1 CUP FRESH apple banana berries grapes mango melons oranges pears 2 TBSP DRIED cherries cranberries 1 CUP orange juice pineapple juice 1 CUP RAW OR ½ CUP COOKED arugula asparagus bell pepper bok choy broccoli cabbage carrots celery cherry tomatoes cucumber green beans kale lettuce mushrooms radish spinach 1 TSP canola oil olive oil peanut oil safflower oil sesame oil sunflower oil OTHER 2 Tbsp avocado or guacamole 2 tsp nut or seed butter 1 Tbsp nuts or seeds, unsalted 10 olives 2 tsp pesto 8 OZ low-fat milk low-fat soy milk nonfat milk nonfat plain yogurt TIP: Whole or low-fat milk counts as one Dairy and one Fat. Dijon mustard garlic ginger herbs, fresh or dried hot sauces lemon juice low-sodium soy sauce low-sodium tamari low-sodium veggie stock oyster sauce seasonings and spices tomato salsa vinegar, rice/ balsamic/sherry 2 tsp barbeque sauce 1 tsp cocoa powder 2 Tbsp low-fat cottage cheese 1 tsp flour 2 Tbsp hummus 1 Tbsp ketchup 1 tsp mayonnaise 2 Tbsp nonfat yogurt ½ cup non-starchy veggies 3 olives 1 Tbsp Parmesan 1 Tbsp sun-dried tomatoes YOUR TARGET: YOUR TARGET: YOUR TARGET: YOUR TARGET: YOUR TARGET: YOUR TARGET: 9 per day 10 per day 4 per day 8 per day 9 per day 3 per day YOUR TARGET: Unlimited YOUR TARGET: 3 per day CHOOSE YOUR OWN 2300