Nutrition Plan
Daily Targets
Monday
Aug 3- Oikos Pro1 serving139 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Oat Milk Latte1 cups132 cal
- Honey10 g33 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Mandarin Orange1 medium40 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
- Barebells Protein Bars1 bar212 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce40 grams80 cal
- Low Fat Shredded Cheese25 grams81 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Tuesday
Aug 4- Oikos Pro1 serving139 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Oat Milk Latte1 cups132 cal
- Honey10 g33 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Mandarin Orange1 medium40 cal
- Grilled Chicken (Oz)6 oz246 cal
- Baby Leaf Salad100 g22 cal
- Primal Balsamic Vinaigrette30 ml102 cal
- Barebells Protein Bars1 bar212 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese25 grams81 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Wednesday
Aug 5- Oikos Pro1 serving139 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Oat Milk Latte1 cups132 cal
- Honey10 g33 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Mozzarella String Cheese - Great Value1 stick82 cal
- Mandarin Orange1 medium40 cal
- Jersey Mikes - #16 Mike'S Chicken Philly, Bowl (2X Chicken)1 serving466 cal
- Whey Protein Powder1 scoop122 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese20 grams64 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Thursday
Aug 6- Oikos Pro1 serving139 cal
- Egg - Large (Hard Boiled)3 egg226 cal
- Oat Milk Latte1 cups132 cal
- Honey10 g33 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Mandarin Orange1 medium40 cal
- Chicken Breast (Cooked)(OZ)5 oz221 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
- Whey Protein Powder1.5 scoop183 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 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
- Fat Free Plain Greek Yogurt50 grams28 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Friday
Aug 7- Oikos Pro1 serving139 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Oat Milk Latte1 cups132 cal
- Mandarin Orange1 medium40 cal
- Chicken Breast (Cooked)(OZ)5 oz221 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
- Whey Protein Powder1.5 scoop183 cal
- Sushi - Rainbow Roll2 roll702 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Saturday
Aug 8- Oat Milk Latte1 cups132 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese25 grams81 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
- Chomps Turkey Stick1 stick84 cal
- Cava - Chicken Salad Bowl1 serving353 cal
- Whey Protein Powder1 scoop122 cal
- Banana, Single1 medium (~118 g)116 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil5 g45 cal
- Shrimp (Cooked)8 oz264 cal
- White Rice (Cooked)150 grams189 cal
Sunday
Aug 9- Oat Milk Latte1 cups132 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese25 grams81 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
- Chomps Turkey Stick1 stick84 cal
- Pho Real - Pho Chicken1 serving461 cal
- Whey Protein Powder1 scoop122 cal
- Grilled Chicken (Oz)5 oz205 cal
- Feta Cheese20 grams57 cal
- Spinach (Gm)40 g12 cal
- Primal Balsamic Vinaigrette15 ml51 cal
- White Rice (Cooked)100 grams126 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Shopping List
Recipes
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
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.
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).
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).
Shrimp Stir Frytap
DIRECTIONS
NOTE: Shrimp is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked shrimp to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
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.