Nutrition Plan
Daily Targets
Monday
Aug 3- Cream Of Rice50 g180 cal
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Apple (Whole)2 medium (~182 g)210 cal
- Barebells Protein Bars1 bar212 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam15 grams18 cal
- Dave's Killer Bread - Whole Wheat1 slice114 cal
- Grilled Chicken (Oz)7 oz287 cal
- Sweet Potato (Gm)(Uncooked)180 grams169 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
- Seasonings0 to taste0 cal
- Fat Free Plain Greek Yogurt50 grams28 cal
- Whey Protein Powder1 scoop122 cal
- Cocoa Powder10 grams42 cal
- Splenda 0 Calorie Sweetner2 packet0 cal
- Greek Yogurt - Nonfat - Any Flavor50 grams28 cal
Tuesday
Aug 4- Cream Of Rice50 g180 cal
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Apple (Whole)2 medium (~182 g)210 cal
- Barebells Protein Bars1 bar212 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam15 grams18 cal
- Dave's Killer Bread - Whole Wheat1 slice114 cal
- Grilled Chicken (Oz)7 oz287 cal
- Sweet Potato (Gm)(Uncooked)180 grams169 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
- Seasonings0 to taste0 cal
- Fat Free Plain Greek Yogurt50 grams28 cal
- Whey Protein Powder1 scoop122 cal
- Cocoa Powder10 grams42 cal
- Splenda 0 Calorie Sweetner2 packet0 cal
- Greek Yogurt - Nonfat - Any Flavor50 grams28 cal
Wednesday
Aug 5- Cream Of Rice50 g180 cal
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Apple (Whole)2 medium (~182 g)210 cal
- Barebells Protein Bars1 bar212 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam15 grams18 cal
- Dave's Killer Bread - Whole Wheat1 slice114 cal
- Grilled Chicken (Oz)7 oz287 cal
- Sweet Potato (Gm)(Uncooked)180 grams169 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
- Seasonings0 to taste0 cal
- Fat Free Plain Greek Yogurt50 grams28 cal
- Whey Protein Powder1 scoop122 cal
- Cocoa Powder10 grams42 cal
- Splenda 0 Calorie Sweetner2 packet0 cal
- Greek Yogurt - Nonfat - Any Flavor50 grams28 cal
Thursday
Aug 6- Cream Of Rice50 g180 cal
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Apple (Whole)2 medium (~182 g)210 cal
- Barebells Protein Bars1 bar212 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Watermelon300 g103 cal
- Whey Protein Powder1 scoop122 cal
- Grilled Chicken (Oz)7 oz287 cal
- Sweet Potato (Gm)(Uncooked)180 grams169 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
- Seasonings0 to taste0 cal
- Fat Free Plain Greek Yogurt50 grams28 cal
- Whey Protein Powder1 scoop122 cal
- Cocoa Powder10 grams42 cal
- Splenda 0 Calorie Sweetner2 packet0 cal
- Greek Yogurt - Nonfat - Any Flavor50 grams28 cal
Friday
Aug 7- Cream Of Rice80 g287 cal
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Barebells Protein Bars1 bar212 cal
- Mandarin Orange2 medium80 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
- Banana, Single1 medium (~118 g)116 cal
- Watermelon300 g103 cal
- Whey Protein Powder1 scoop122 cal
- Chicken Breast (Cooked)(OZ)9 oz398 cal
- White Rice (Cooked)250 grams315 cal
- Cherry Tomatoes75 grams29 cal
- Baby Spinach25 grams8 cal
- Olive Oil7 g63 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Saturday
Aug 8- Cream Of Rice70 g252 cal
- Egg (Large)1 egg75 cal
- Egg White200 g96 cal
- Mandarin Orange1 medium40 cal
- Grilled Chicken (Oz)6 oz246 cal
- Feta Cheese20 grams57 cal
- Spinach (Gm)40 g12 cal
- White Rice (Cooked)100 grams126 cal
- Avocado (Gm)30 g54 cal
- Sirloin Steak - Cooked6 oz292 cal
- Mission - Carb Balance Tortillas - 45 Cals3 tortilla246 cal
- Olive Oil8 g72 cal
- Black Pepper (tsp)0.2 tsp1 cal
- Chili Powder1 tsp8 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Onion0.25 medium (~110 g)12 cal
- Cilantro Leaves0.5 cup2 cal
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Sunday
Aug 9- Cream Of Rice70 g252 cal
- Egg (Large)1 egg75 cal
- Egg White200 g96 cal
- Mandarin Orange1 medium40 cal
- Grilled Chicken (Oz)6 oz246 cal
- Feta Cheese20 grams57 cal
- Spinach (Gm)40 g12 cal
- White Rice (Cooked)100 grams126 cal
- Avocado (Gm)30 g54 cal
- Sirloin Steak - Cooked6 oz292 cal
- Mission - Carb Balance Tortillas - 45 Cals3 tortilla246 cal
- Olive Oil8 g72 cal
- Black Pepper (tsp)0.2 tsp1 cal
- Chili Powder1 tsp8 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Onion0.25 medium (~110 g)12 cal
- Cilantro Leaves0.5 cup2 cal
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Shopping List
Recipes
Chicken & Sweet Potato Bowltap
Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.
Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.
Roast or sauté your veggies with simple seasoning in olive oil.
Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.
Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.
Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).
Protein Brownie Diptap
Directions:
In a bowl combine together greek yogurt, cream cheese, cocoa powder and 0 cal sweetener of choice.
Using a spoon or fork, mix the brownie batter until you get a creamy, smooth texture.
If the brownie dip is too thick, thin the mixture with little Almond Milk until you get the right consistency.
Serve right away with chocolate chips on the top or keep refrigerated until eating.
Savory Chicken & Rice Bowltap
Step 1: Add cooked rice to a skillet over medium heat and warm for 1–2 minutes.
Step 2: Add olive oil, cherry tomatoes, and spinach to the same pan and cook 2–3 minutes until tomatoes soften and spinach wilts.
Step 3: Stir in the cooked chicken breast, season with salt, pepper, and optional garlic or oregano, and heat for 1–2 more minutes.
Step 4: Remove from heat, drizzle with lemon juice, and top with parsley if desired.
Step 5: Serve warm and enjoy.
(For quick prep - toss in microwave or air fryer for quick heat option utilizing pre-prepped chicken and rice)
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).
Steak Vegetable Fajitastap
1. Cut steak into strips.
2. Add oil/pam spray to a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.
3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.
4. Add cilantro.
Seasonings: Black Pepper (tsp) (0.2 tsp), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (Tbsp) (1 Tbsp), Chili Powder (1 tsp).
Grilled Chicken Power Bowltap
NOTE: Chicken weighed out COOKED
1) Cook the Chicken
Season chicken breast with olive oil, salt, pepper, and garlic powder.
Grill or pan-sear 4–5 minutes per side until golden and cooked through (165°F internal temperature). Slice into strips or cubes
2)Prepare the Rice
Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).
3)Assemble the Bowl
Start with baby spinach at the base then add warm rice and sliced grilled chicken. Top with rest of ingredients.