Nutrition Plan
Daily Targets
Monday
Aug 3- Egg (Large)1 egg75 cal
- Egg White200 g96 cal
- Nonfat - Yogurt150 grams88 cal
- Granola15 grams71 cal
- Barebells Protein Bars1 bar212 cal
- Apple (Whole)0 medium (~182 g)0 cal
- Grilled Chicken (Oz)8 oz328 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Olive Oil10 g90 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Apple Cider Vinegar1 tablespoons4 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Egg Yolk1 Yolk61 cal
- Mandarin Orange2 medium80 cal
- White Rice (Cooked)80 grams101 cal
- Chicken Breast (Cooked)(OZ)8 oz354 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Tuesday
Aug 4- Egg (Large)1 egg75 cal
- Egg White200 g96 cal
- Nonfat - Yogurt150 grams88 cal
- Granola15 grams71 cal
- Barebells Protein Bars1 bar212 cal
- Apple (Whole)0 medium (~182 g)0 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Grilled Chicken (Oz)5 oz205 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mandarin Orange2 medium80 cal
- White Rice (Cooked)80 grams101 cal
- Chicken Breast - Raw - Skinless5 oz162 cal
- Italian Seasoning1 tsp3 cal
- Onion Powder0.5 tsp4 cal
- Salt (Dash)1 dash0 cal
- Pepper, Black, Ground1 dash0 cal
- Minced Garlic4 grams3 cal
- Sundried Tomatoes15 grams42 cal
- Chicken Broth (low sodium)0.5 cup(s)5 cal
- Heavy Cream1 tablespoons45 cal
- Grated Parmesan Cheese15 grams65 cal
- Baby Spinach1 grams0 cal
Wednesday
Aug 5- Egg (Large)1 egg75 cal
- Egg White200 g96 cal
- Nonfat - Yogurt150 grams88 cal
- Granola15 grams71 cal
- Barebells Protein Bars1 bar212 cal
- Apple (Whole)0 medium (~182 g)0 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Cherry Tomatoes50 grams19 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil8 g72 cal
- White Wine Vinegar1 Tbsp0 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Mandarin Orange2 medium80 cal
- White Rice (Cooked)80 grams101 cal
- Grilled Chicken (Oz)1 oz41 cal
- Chicken Breast - Raw - Skinless5 oz162 cal
- Italian Seasoning1 tsp3 cal
- Onion Powder0.5 tsp4 cal
- Salt (Dash)1 dash0 cal
- Pepper, Black, Ground1 dash0 cal
- Minced Garlic4 grams3 cal
- Sundried Tomatoes15 grams42 cal
- Chicken Broth (low sodium)0.5 cup(s)5 cal
- Heavy Cream1 tablespoons45 cal
- Grated Parmesan Cheese15 grams65 cal
- Baby Spinach1 grams0 cal
Thursday
Aug 6- Egg (Large)1 egg75 cal
- Egg White200 g96 cal
- Nonfat - Yogurt150 grams88 cal
- Granola15 grams71 cal
- Beef Jerky40 grams104 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Grilled Chicken (Oz)5 oz205 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mandarin Orange2 medium80 cal
- Chicken Breast, Cooked200 g301 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil6 g54 cal
- Paprika (Ground)0.5 tsp4 cal
- Parsley (Dried)(Tbsp)0.5 tbsp0 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Sweet Potato (Gm)(Uncooked)180 grams169 cal
Friday
Aug 7- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Nonfat - Yogurt200 grams118 cal
- Granola30 grams142 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Beef Jerky50 grams131 cal
- Mixed Vegetables (Your Choice)150 grams60 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
- Mandarin Orange2 medium80 cal
- Banana, Single1 medium (~118 g)116 cal
- Chicken Breast, Cooked200 g301 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
- Paprika (Ground)0.5 tsp4 cal
- Parsley (Dried)(Tbsp)0.5 tbsp0 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Sweet Potato (Gm)(Uncooked)250 grams235 cal
Saturday
Aug 8- Oatmeal (Dry)40 grams155 cal
- Whey Protein Powder1 scoop122 cal
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Muscle Milk - Protein Powder1 scoop130 cal
- Drinking Water2 cups0 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Grilled Chicken (Oz)7 oz287 cal
- Romaine/Cos Lettuce100 g21 cal
- Cherry Tomatoes75 grams29 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
- White Wine Vinegar1 Tbsp0 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Sirloin Steak - Cooked4.5 oz219 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
- Paprika (Ground)0.5 tsp4 cal
- Parsley (Dried)(Tbsp)0.5 tbsp0 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Sweet Potato (Gm)(Uncooked)180 grams169 cal
Sunday
Aug 9- Oatmeal (Dry)40 grams155 cal
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Barebells Protein Bars1 bar212 cal
- Grilled Chicken (Oz)7 oz287 cal
- Romaine/Cos Lettuce100 g21 cal
- Cherry Tomatoes75 grams29 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
- White Wine Vinegar1 Tbsp0 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Olive Oil7 g63 cal
- Sesame Seeds4 g27 cal
- Spinach (Gm)30 g9 cal
- Chickpeas (Canned)(Drained)20 g29 cal
- White Rice (Cooked)80 grams101 cal
- Salmon (Cooked)5 oz250 cal
Shopping List
Recipes
High Protein Chicken Saladtap
Instructions
1. Make the mayo
• Whisk egg yolk, vinegar, lemon juice, salt, and pepper.
• Slowly drizzle in olive oil while whisking until thick and creamy.
2. Prepare the chicken salad
• Flake the drained chicken with a fork.
• Add onion and pickles.
• Fold in about 3 Tbsp of the homemade mayo (adjust to taste).
• Season with salt and pepper.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Apple Cider Vinegar (1 tablespoons).
Crockpot Tuscan Chickentap
MAKES 2 SERVINGS: 1) Season the chicken breasts with Italian seasoning, onion powder, and salt and pepper. Season on both sides
of the chicken.
2) Spray the inside of the crockpot with nonstick cooking spray. Layer the seasoned chicken in the bottom of
the crockpot.
3) In a mixing bowl, whisk together the chicken broth, heavy cream, minced garlic, chopped sundried tomatoes,
and parmesan cheese.
4) Pour the sauce over the chicken into the crock pot.
Cook on high for 3 hours, or low for 5 hours.
5) Right before serving, add the chopped spinach to the crockpot. Replace the lid and allow the spinach to wilt.
6) Season with additional salt and pepper if needed.
Seasonings: herbs italian seasoning, Salt (Dash) (1 dash), Pepper, Black, Ground (2 dash), Onion Powder (1.5 tsp).
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 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).
Air fryer sweet potato wedges (pablo)tap
* SWEET POTATO IS WEIGHED OUT UNCOOKED
Directions
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half
lengthwise. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili and salt; mix until well combined.
4) Place the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Parsley (Dried)(Tbsp) (0.5 tbsp), Chili Powder (0.5 tsp), Salt (0.5 tsp).
Salmon Power Bowl (Pablo)tap
NOTE: Salmon is weighed out COOKED
Add all ingredients in a bowl and whisk together. Top off with light dressing as needed.
Can add spinach in after mixing so it doesn't get soggy.