1600 Calorie by jacksonparr

Hey! Welcome to your meal plan! On the next pages, you will ﬁnd the customized plan I have created for you, along with an itemized grocery list and delicious recipes.

I have included a full grocery list that outlines the ingredients you will need to follow this meal plan. Before you head out to do your shopping, take some time to go through the list and check off any items you already have. This will save you time and money!

The grocery list is organized into categories based on how a typical grocery store is laid out. This will allow you to do your grocery shopping in an organized order starting with fruits, then vegetables, etc. Doing your shopping this way will save you time.

Every recipe states the total number of servings and the total prep time so that you know how many servings the recipe creates, and how long it will take you to make it. Before you start cooking, assemble all ingredients and prep them according to the ingredients list. Unless otherwise indicated, you will be eating one serving of each meal. So if a recipe serves four, prepare it, divide it into four even portions and enjoy one portion.

You'll notice that some meals on the plan are shaded out. This means that the meal has been marked as a leftover. You've already prepared it, so you do not need to make it again. Cook once, eat multiple times. Leftovers are a great way to save you money and time in the kitchen!

JACKSON@MINDSETMATTERS.HEALTH

Chocolate Protein Oats with Berries

Meal Prep Veggie Bowls

Cajun Chicken Meal Prep Bowl

Meal Prep Garlic Beef Stir Fry with Quinoa & Peas

Mocha Overnight Protein Oats

Granola, Yogurt & Berry Snack Box

Meal Prep Spaghetti with Chicken, Spinach & Tomatoes

Meal Prep Maple Dijon Chicken, Mushroom Quinoa & Zucchini

Brownie Protein Pancakes

Turkey & Egg Snack Box

Chicken & Veggie Quesadillas

One Pan Hawaiian Salmon

JACKSON@MINDSETMATTERS.HEALTH

34% 1603 62g

42%

24%

Cholesterol 533mg Sodium 3377mg

173g

34% 1603 62g

Vitamin A 25858IU

42%

24%

Cholesterol 533mg Sodium 3377mg

173g

34% 1603 62g

Vitamin A 25858IU

42%

Cholesterol 533mg Sodium 3377mg

173g

Vitamin A 25858IU

Fiber 28g

Vitamin C 152mg

Fiber 28g

Vitamin C 152mg

Fiber 28g

Vitamin C 152mg

Sugar 31g

Calcium 621mg

Sugar 31g

Calcium 621mg

Sugar 31g

Calcium 621mg

96g

32% 1615 58g

Iron 15mg

43%

96g

25%

Cholesterol 208mg Sodium 1807mg

175g

32% 1615 58g

Vitamin A 5413IU

Iron 15mg

43%

32%

Cholesterol 208mg Sodium 1807mg

175g

96g

25%

Vitamin A 5413IU

1615 58g

Iron 15mg

43%

Sodium 1807mg

175g

Vitamin A 5413IU

Vitamin C 159mg

Fiber 30g

Vitamin C 159mg

Fiber 30g

Vitamin C 159mg

Sugar 35g

Calcium 818mg

Sugar 35g

Calcium 818mg

Sugar 35g

Calcium 818mg

40% 1566 69g

Iron 14mg

26%

104g

Iron 14mg

25%

Cholesterol 208mg

Fiber 30g 104g

24%

104g

Iron 14mg

34%

Cholesterol 653mg Sodium 3170mg

104g

Vitamin A 6728IU

Fiber 20g

Vitamin C 288mg

Sugar 49g

Calcium 1387mg

133g

Iron 11mg

JACKSON@MINDSETMATTERS.HEALTH

Blueberries Lime Juice Navel Orange

Baby Spinach Broccoli

Strawberries

Cheddar Cheese

Cherry Tomatoes

Pineapple Raspberries

Beef Tenderloin

Chicken Breast

Cilantro

Chicken Breast, Cooked

Garlic

Chicken Thighs

Green Beans

Salmon Fillet

Green Onion Jalapeno Pepper Coffee Granola Maple Syrup

Sliced Turkey Breast Whole Wheat Tortilla

Mushrooms Red Bell Pepper Avocado Oil

Red Onion

Coconut Oil

Romaine

Cajun Seasoning

Sweet Potato

Dijon Mustard

Zucchini

Extra Virgin Olive Oil

Chia Seeds

Kimchi

Chili Powder

Tamari

Garlic Powder Ground Flax Seed Onion Powder

Brown Rice Spaghetti Jasmine Rice Quinoa

Sea Salt

Egg Egg Whites

Salsa

Sea Salt & Black Pepper

Plain Greek Yogurt Unsweetened Almond Milk Baking Powder

Frozen Peas

Cacao Nibs

Unsweetened Coconut Yogurt

Chickpea Flour Cocoa Powder Dark Chocolate Chips Oats

Chocolate Protein Powder Water

JACKSON@MINDSETMATTERS.HEALTH

15 MINUTES

Oats (rolled)

In a small pot over medium-high heat, add the oats, water and almond milk. Bring to a gentle boil then reduce heat to low and simmer for 10 to 12 minutes or until the oats are tender. Stir occasionally to prevent burning.

Water Unsweetened Almond Milk Cocoa Powder

Add in the cocoa powder and maple syrup. Whisk until combined.

Maple Syrup

Slowly add in the egg whites. Whisk continuously for 2 minutes until oatmeal is thick and creamy.

Egg Whites Blueberries

Remove the pot from the heat, transfer oats to a bowl and top with berries. Enjoy!

Raspberries

307 Cholesterol

0mg

5g Sodium

192mg

55g Vitamin A

280IU

Fiber

10g Vitamin C

Sugar

18g Calcium 15g Iron

12mg 309mg

Use coconut milk instead. Use honey instead. Use banana instead.

3mg

JACKSON@MINDSETMATTERS.HEALTH

8 HOURS

Oats (rolled)

Combine all ingredients in a large bowl and mix well. Cover and refrigerate overnight.

Chia Seeds Cocoa Powder

Divide between bowls or containers. Top with cacao nibs for some crunch. Enjoy!

Chocolate Protein Powder Unsweetened Almond Milk Coffee (brewed and chilled) Cacao Nibs

Refrigerate in an airtight container for up to four days.

328 Cholesterol

Fiber Sugar

2mg

12g Sodium

104mg

40g Vitamin A

250IU

12g Vitamin C

0mg

0g Calcium 19g Iron

384mg 4mg

JACKSON@MINDSETMATTERS.HEALTH

15 MINUTES

Ground Flax Seed

Combine the ground ﬂax and water in a small bowl. Whisk and set aside to thicken for about 5 minutes.

Water Chickpea Flour

In a medium sized bowl, combine the chickpea ﬂour, protein powder, cocoa powder, and baking powder.

Chocolate Protein Powder Cocoa Powder

Add the almond milk and ﬂax mixture to dry ingredients. Mix well until a smooth batter forms. Fold in the chocolate chips.

Baking Powder Unsweetened Almond Milk (or water) Dark Chocolate Chips Coconut Oil

444 Cholesterol 19g Sodium Fiber Sugar

Plate the pancakes and enjoy!

4mg 866mg

37g Vitamin A

259IU

6g Vitamin C

0mg

17g Calcium 29g Iron

Heat coconut oil in a nonstick skillet over medium heat. Spoon the batter into the pan in 1/4 cup portions. Cook pancakes for about 3 to 4 minutes per side.

This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, results may vary. Make the pancake batter in a blender.

773mg 4mg

Maple syrup, honey, fresh fruit, granola, seeds or nuts. Store in a sealed container in the fridge up to 3 days. Reheat in the oven, toaster oven or in a skillet. Try oat ﬂour instead. Results may vary.

JACKSON@MINDSETMATTERS.HEALTH

35 MINUTES

Broccoli (chopped into ﬂorets)

Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. Add the broccoli and sweet potatoes to the pan. Drizzle with avocado oil, chili powder, sea salt and pepper. Bake for 15 to 20 minutes.

Sweet Potato (small, chopped into cubes) Avocado Oil

Remove the pan from the oven and add the green beans. Cook for an additional 10 minutes.

Chili Powder Sea Salt & Black Pepper (to taste)

Meanwhile, bring a pot of water to a boil. Hard boil the eggs. Cool, peel and slice.

Green Beans (trimmed) Egg

Divide the vegetables and sliced eggs between plates, or into containers. Enjoy!

294 Cholesterol 372mg 12g Sodium

246mg

31g Vitamin A

14183IU

Fiber

8g Vitamin C

118mg

Sugar

8g Calcium

165mg

19g Iron

4mg

Replace the eggs with your favorite protein such as ground beef, sliced chicken, chickpeas or lentils. Use olive or coconut oil. Add cayenne pepper, chili ﬂakes or hot sauce. Refrigerate in an airtight container for up to 4 days. One serving is equal to approximately 2 cups of roasted vegetables topped with 2 eggs.

JACKSON@MINDSETMATTERS.HEALTH

5 MINUTES

Plain Greek Yogurt

Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!

Strawberries (sliced) Granola

Refrigerate in an airtight container up to 3 days.

Fiber Sugar

335 Cholesterol

17mg

13g Sodium

82mg

39g Vitamin A

650IU

7g Vitamin C

93mg

18g Calcium 18g Iron

Ensure a gluten-free granola is used. Use a dairy-free yogurt.

304mg 3mg

JACKSON@MINDSETMATTERS.HEALTH

5 MINUTES

Avocado Oil

Heat the avocado oil in a skillet over medium-low heat. Add the eggs to the pan and move around with a spatula continuously until ﬂuffy, about two minutes.

Egg Kimchi Sliced Turkey Breast

Arrange the scrambled eggs, kimchi, turkey breast, tomatoes, and orange in a container and enjoy!

Cherry Tomatoes Navel Orange

Refrigerate in an airtight container for up to three days. 364 Cholesterol 427mg 17g Sodium Fiber Sugar

1347mg

23g Vitamin A

1231IU

4g Vitamin C

88mg

15g Calcium 31g Iron

Add sliced green onions, avocado, nuts, cheese, or crackers. Use sauerkraut, pickles, salsa, or olives instead.

148mg 3mg

JACKSON@MINDSETMATTERS.HEALTH

40 MINUTES

Chicken Breast (skinless,

Preheat the oven to 350ºF (177ºC) and line a baking sheet with parchment paper.

Extra Virgin Olive Oil (divided)

Lay the chicken breast on the baking sheet. Drizzle with half of the oil and sprinkle with cajun seasoning. Place in the oven for about 30 minutes, or until cooked through.

boneless) Cajun Seasoning Jasmine Rice (uncooked) Unsweetened Coconut Yogurt Lime Juice

In a small bowl, add the yogurt, lime juice, cilantro, and remaining oil and mix well.

Cilantro (chopped) Romaine (chopped)

Divide the rice and chicken into bowls and add the romaine, cherry tomatoes, and red onion. Store the dressing separately and toss to combine when ready to eat. Enjoy!

Cherry Tomatoes (halved) Red Onion (sliced thin)

391 Cholesterol

82mg

10g Sodium

1744mg

45g Vitamin A

8901IU

Fiber

4g Vitamin C

12mg

Sugar

3g Calcium

69mg

30g Iron

Meanwhile, cook the rice according to the directions on the package.

2mg

Refrigerate in an airtight container for up to three days. Use Greek yogurt instead. Use another green such as spinach or arugula. Omit or use another herb such as chives. Add salt and pepper to the dressing and/or to the rice.

JACKSON@MINDSETMATTERS.HEALTH

30 MINUTES

Extra Virgin Olive Oil (divided) Cherry Tomatoes

In a bowl, toss tomatoes in 1/3 of the olive oil and transfer to a baking sheet.

Garlic Powder

Combine garlic powder, onion powder and salt in a small bowl. Coat the chicken with the remaining olive oil and half the garlic-onion seasoning. Transfer to a separate baking sheet.

Onion Powder Sea Salt Chicken Breast (sliced in

Bake the chicken and tomatoes for about 15 minutes, or until chicken is cooked through and tomatoes have slightly charred and bursted. Remove from oven and slice the chicken.

halves) Baby Spinach Brown Rice Spaghetti (dry)

468 Cholesterol

Fiber Sugar

Meanwhile, lightly saute the spinach in a large pan with a bit of water just until wilted. Remove from heat.

82mg

15g Sodium

674mg

52g Vitamin A

4088IU

5g Vitamin C

29mg

4g Calcium

56mg

32g Iron

Preheat oven to 450ºF (232ºC) and line baking sheets with foil.

Cook pasta according to the directions on the package. Once cooked, toss the noodles in the remaining garlic-onion seasoning and wilted spinach until evenly distributed. Divide the pasta, sliced chicken and tomatoes into separate containers and let cool before refrigerating.

3mg Use beef strips, turkey breast, our Marinated Baked Tofu, or Savoury Roasted Chickpeas recipe instead. Use rice, quinoa or any type of pasta instead. Add parmesan or nutritional yeast to the pasta.

JACKSON@MINDSETMATTERS.HEALTH

Add red pepper ﬂakes to the pasta, and/or chili powder to the seasoning. Refrigerate in an airtight container up to 3 to 4 days.

JACKSON@MINDSETMATTERS.HEALTH

15 MINUTES

Whole Wheat Tortilla (large)

Heat a large non-stick skillet over medium heat. Add the tortilla to the skillet and top with grated 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.

Cheddar Cheese (grated) Chicken Breast, Cooked (shredded)

Add the shredded chicken breast to half the tortilla and top with red onion, salsa, green onion, cilantro, and jalapeno pepper.

Red Onion (thinly sliced) Salsa

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)

This is best enjoyed right after cooking. 495 Cholesterol 160mg 22g Sodium

901mg

26g Vitamin A

1419IU

Fiber

6g Vitamin C

Sugar

4g Calcium 49g Iron

9mg

Use a gluten-free tortilla. Use a dairy-free cheese. Season the chicken with chili powder, smoked paprika, and/or salt.

433mg 2mg

Sour cream, greek yogurt, salsa, or guacamole. One serving is equal to one quesadilla.

JACKSON@MINDSETMATTERS.HEALTH

20 MINUTES

Beef Tenderloin (sliced into

In a bowl, toss beef strips with half the olive oil, garlic, half the tamari and salt. Set aside.

Extra Virgin Olive Oil (divided)

Combine the quinoa and water together in a pot. Place over high heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid, ﬂuff with a fork and stir in the remaining tamari, green onion and spinach.

strips) Garlic (cloves, minced) Tamari (divided) Sea Salt Quinoa (dry)

Heat the remaining olive oil in a pan over medium-high heat. Cook the garlic beef until it reaches your desired doneness.

Water Green Onion (thinly sliced) Baby Spinach

Divide the quinoa, beef and peas into storage containers and refrigerate. Reheat in a microwave or pan over the stove before serving.

Frozen Peas (thawed)

611 Cholesterol

Fiber Sugar

79mg

35g Sodium

1195mg

42g Vitamin A

2494IU

6g Vitamin C

10mg

2g Calcium

78mg

32g Iron

6mg

Refrigerate in an airtight container up to 3 days after cooking. You may also freeze the cooked quinoa, and raw garlic beef marinade in separate freezer bags. Use diced chicken breast, cooked chickpeas or tofu instead. Use snap peas, green beans, broccoli, mushrooms, peppers or any vegetables you have on hand.

JACKSON@MINDSETMATTERS.HEALTH

40 MINUTES

Quinoa (dry)

Preheat oven to 375ºF (191ºC) and line baking sheet(s) with foil.

Zucchini (sliced lengthwise, then quartered)

Cook quinoa according to directions on the package and set aside.

Extra Virgin Olive Oil (divided) Sea Salt (or more to taste)

In a mixing bowl, toss zucchini in 1/3 of the olive oil and season with salt. Transfer to a baking sheet. In the same bowl, combine 1/3 of the olive oil, maple syrup, dijon and tamari. Add the chicken thighs and coat in the marinade. Transfer to a baking sheet and bake both the chicken and zucchini for 30 minutes.

Maple Syrup Dijon Mustard Tamari Chicken Thighs (boneless) Mushrooms (sliced)

After 30 minutes, ﬂip the zucchini and return to oven. Set to broil for 3 minutes and remove from oven. Meanwhile, heat the remaining olive oil in a saucepan over medium heat. Saute sliced mushrooms until soft. Mix mushrooms with the cooked quinoa.

484 Cholesterol

107mg

18g Sodium

947mg

44g Vitamin A

425IU

Fiber

6g Vitamin C

37mg

Sugar

13g Calcium

74mg

35g Iron

4mg

Divide the mushroom quinoa, zucchini and chicken thighs into separate containers and let cool before refrigerating. Reheat when ready to eat.

Refrigerate in an air-tight container up to 3 days after cooking. Marinate the chicken overnight, and cook the quinoa with broth instead of water. Use turkey breast, chickpeas or tofu instead. Use bell peppers, carrot, eggplant or any vegetables you have on hand.

JACKSON@MINDSETMATTERS.HEALTH

Use rice, cauliﬂower rice or sweet potatoes instead.

JACKSON@MINDSETMATTERS.HEALTH

35 MINUTES

Red Bell Pepper (sliced)

Preheat oven to 400ºF (204ºC) and line a baking sheet with parchment paper.

Extra Virgin Olive Oil Salmon Fillet

In a large bowl, toss the sliced bell peppers with the olive oil. Transfer to the perimeter of a baking sheet, and add the salmon ﬁllets to the middle.

Sea Salt & Black Pepper (to taste) Pineapple (cored and sliced into rounds)

Sprinkle the salmon with salt and pepper, then top with the pineapple slices. Place the baking sheet in the oven for 30 minutes. After 30 minutes, divide the peppers, salmon, and pineapple between plates. Enjoy!

263 Cholesterol 11g Sodium Fiber Sugar

62mg 56mg

18g Vitamin A

3819IU

4g Vitamin C

191mg

13g Calcium 24g Iron

33mg 2mg

Keeps well in the fridge for 2 to 3 days. Use chicken breast instead. You may need to adjust cooking time to ensure chicken is cooked through.

JACKSON@MINDSETMATTERS.HEALTH