Nutrition Plan
Daily Targets
Monday
Aug 3- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Sourdough Bread1 slice (40gm)109 cal
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Low Fat Shredded Cheese20 grams64 cal
- Watermelon180 g62 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Peanut Butter20 grams122 cal
- Prime Protein1 scoop109 cal
- Grilled Chicken (Oz)6 oz246 cal
- Sweet Potato (Gm)(Uncooked)200 grams188 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil6 g54 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Paprika (Ground)1 tsp8 cal
- Garlic Powder1 tsp11 cal
- Lemon Juice5 g1 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Tuesday
Aug 4- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced1 slice69 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
- Prime Protein2 scoop217 cal
- Filet Mignon (Raw)8 oz344 cal
- Pasta (Cooked)(gm)100 grams157 cal
- Olive Oil6 g54 cal
- Italian Seasoning1 tsp3 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Wednesday
Aug 5- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Sourdough Bread1 slice (40gm)109 cal
- Olive Oil5 g45 cal
- Built Puff Protein Bar1 bar111 cal
- Watermelon200 g68 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Peanut Butter20 grams122 cal
- Prime Protein2 scoop217 cal
- Grilled Chicken (Oz)8 oz328 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)120 grams151 cal
- Olive Oil5 g45 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Thursday
Aug 6- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
- Prime Protein2 scoop217 cal
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil5 g45 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Garlic Powder1 tsp11 cal
- Lime Juice5 g2 cal
- Cilantro Leaves0.25 cup1 cal
Friday
Aug 7- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Sourdough Bread1 slice (40gm)109 cal
- Olive Oil5 g45 cal
- Built Puff Protein Bar1 bar111 cal
- Watermelon200 g68 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Peanut Butter15 grams91 cal
- Prime Protein2 scoop217 cal
- Medium Pizza (Varied Toppings)(Slices)2 Slice646 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Saturday
Aug 8- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Sourdough Bread1 slice (40gm)109 cal
- Blue Diamond- Chocolate Dusted Almonds20 grams117 cal
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Low Fat Shredded Cheese20 grams64 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Grilled Chicken (Oz)8 oz328 cal
- Sweet Potato (Gm)(Uncooked)150 grams141 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil4 g36 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Paprika (Ground)1 tsp8 cal
- Garlic Powder1 tsp11 cal
- Lemon Juice5 g1 cal
Sunday
Aug 9- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries0 grams0 cal
- Granola15 grams71 cal
- Prime Protein1 scoop109 cal
- Raspberries100 g59 cal
- Grilled Chicken (Oz)7 oz287 cal
- Romaine/Cos Lettuce100 g21 cal
- Cherry Tomatoes50 grams19 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- Olive Oil5 g45 cal
- White Wine Vinegar1 Tbsp0 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Built Puff Protein Bar1 bar111 cal
- Sirloin Steak (Raw)10 oz330 cal
- White Rice (Cooked)80 grams101 cal
- Bell Pepper, Green1 medium (~119 g)28 cal
- Olive Oil5 g45 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
Shopping List
Recipes
Chicken Bbq Wrap - Low Cal Wraptap
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
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).
Breakfast Burrito - Low Carb Wraptap
1) Cook veggies
- Heat a skillet over medium. Add oil spray and cook mixed vegetables until softened, about 5 minutes.
2) Scramble egg whites & eggs
- Pour eggs into the pan with the veggies.
- Season with salt, pepper, garlic powder, and smoked paprika.
- Stir until cooked through and fluffy.
3) Assemble burritos
- Warm the Carb Balance wraps.
- Divide the egg-veggie mixture evenly between both wraps.
- Sprinkle cheese over each before rolling up.
4) Serve or wrap in foil to store in fridge/freezer for future use
Roll tightly into burritos. Optionally toast them in the skillet for 1–2 minutes per side for a crisp finish.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp).
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Ground Beef Rice Bowltap
1. Cook rice
2. Season and pan-sear beef until cooked to your liking.
3. Roast or sauté your veggies with simple seasoning in olive oil.
4. In a small bowl, combine plain Greek yogurt, fresh lime juice, finely chopped cilantro, garlic, salt, and pepper. Mix until smooth and evenly combined
5. Start with a base of cooked rice in your bowl. Add the cooked beef on top, then layer in your roasted or sautéed vegetables. Spoon or drizzle the cilantro-lime yogurt sauce over everything
Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lime Juice (5 g), Garlic Powder (1 tsp).
Ground Beef Bbq Wrap - Low Cal Wraptap
1) In a small bowl, lightly toss ground beef, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
NOTE: Ground beef is weighed out COOKED
Chicken Avocado Saladtap
NOTE: chicken is weighed out COOKED
1. Cook up chicken. Season with salt and pepper to taste.
2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.
3. Drizzle olive oil and vinegar over salad and gently toss.
4. Sprinkle with salt and pepper top with cooked chicken.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).
Grilled Steak Rice Bowltap
1 . Preheat grill to high heat.
2. Season steak with garlic powder, salt, and pepper.
3. Grill steak 4–5 minutes per side to desired doneness.
4. Toss peppers with olive oil and salt.
5. Grill peppers 4–5 minutes until slightly charred.
6. Slice steak and serve over rice with peppers.
Seasonings: Garlic Powder (0.5 tsp), Salt & Pepper (1 To Taste Serving).