Nutrition Plan
Daily Targets
Monday
Aug 3- Sourdough Bread1 slice (40gm)109 cal
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Whey Protein Powder1 scoop122 cal
- Sourdough Bread2 slice (40gm)218 cal
- Albacore Wild Tuna packet (in water)(3oz)1 packet107 cal
- Hellmann'S - Light Mayonnaise35 grams93 cal
- Dijon Mustard3 tsp11 cal
- Onion0.5 medium (~110 g)24 cal
- Celery, Stalk1 medium (~40 g)7 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Whey Protein Powder1 scoop122 cal
- Pbfit (Dry)20 grams88 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Oatmeal (Dry)40 grams155 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- White Rice (Cooked)100 grams126 cal
- Beehive - Honey Chipotle Chicken1 serving256 cal
- Siete Almond Flour Tortilla2 tortilla203 cal
- Salsa80 grams26 cal
Tuesday
Aug 4- Sourdough Bread1 slice (40gm)109 cal
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Whey Protein Powder2 scoop243 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- White Rice (Cooked)100 grams126 cal
- Beehive - Honey Chipotle Chicken1 serving256 cal
- Salsa80 grams26 cal
- Siete Almond Flour Tortilla2 tortilla203 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Pbfit (Dry)20 grams88 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Oatmeal (Dry)30 grams117 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Bacon1 slice(s)46 cal
- Butter, Salted5 g37 cal
- Heavy Cream1 tablespoons45 cal
- Seasonings1 to taste0 cal
- Beehive - Swedish Meatballs1 serving359 cal
Wednesday
Aug 5- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Potato (Baked)150 grams144 cal
- Salsa50 grams16 cal
- Barebells Protein Bars1 bar212 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Bacon1 slice(s)46 cal
- Butter, Salted5 g37 cal
- Heavy Cream1 tablespoons45 cal
- Seasonings1 to taste0 cal
- Beehive - Swedish Meatballs1 serving359 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Pbfit (Dry)20 grams88 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Oatmeal (Dry)30 grams117 cal
- 80 calories & delightful wheat hamburger buns by sara lee1 bun81 cal
- 93/7 Ground Beef (Raw)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Light Singles Cheese1 slice47 cal
- Whey Protein Powder1 scoop122 cal
Thursday
Aug 6- Egg (Large)2 egg150 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Potato (Baked)150 grams144 cal
- Salsa50 grams16 cal
- Apple (Whole)1 medium (~182 g)105 cal
- 80 calories & delightful wheat hamburger buns by sara lee1 bun81 cal
- 93/7 Ground Beef (Raw)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Light Singles Cheese1 slice47 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder0.5 scoop61 cal
- Pbfit (Dry)20 grams88 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Oatmeal (Dry)30 grams117 cal
- Beehive - Hash Brown Casserole2 serving594 cal
Friday
Aug 7- Egg (Large)2 egg150 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Potato (Baked)150 grams144 cal
- Salsa50 grams16 cal
- Sourdough Bread2 slice (40gm)218 cal
- Whey Protein Powder1.5 scoop183 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Beehive - Hash Brown Casserole1 serving297 cal
- Barebells Protein Bars1 bar212 cal
- Extra Virgin Olive Oil15 mL135 cal
- Seasonings0 to taste0 cal
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak (Raw)6 oz198 cal
- Siete Almond Flour Tortilla2 tortilla203 cal
Saturday
Aug 8- Oatmeal (Dry)100 grams388 cal
- Honey30 g99 cal
- Banana, Single1 medium (~118 g)116 cal
- Whey Protein Powder0.5 scoop61 cal
- Formula 3695 scoop600 cal
- Go Gels1 pouch96 cal
- Electrolyte Powder2 scoop96 cal
- EAA's - 1st Phorm2 scoop0 cal
- Sourdough Bread1 slice (40gm)109 cal
- Pbfit (Dry)20 grams88 cal
- Honey20 g66 cal
- Collagen Protein Powder1 scoop36 cal
- Electrolyte Powder1 scoop48 cal
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
- Honey20 g66 cal
- Sourdough Bread4 slice (40gm)436 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Tomato (Slices)4 Slice (~20gm)19 cal
- Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Granola20 grams95 cal
- Sourdough Bread4 slice (40gm)436 cal
- Ground Beef - 90/10 - Raw6 oz291 cal
- Iceberg Lettuce30 g5 cal
- Tomato (Slices)4 Slice (~20gm)19 cal
- Light Singles Cheese2 slice93 cal
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Sunday
Aug 9- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese28 grams90 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
- Apple (Whole)1 medium (~182 g)105 cal
- Whey Protein Powder1 scoop122 cal
- Mandarin Orange1 medium40 cal
- Sourdough Bread2 slice (40gm)218 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Whey Protein Powder0.5 scoop61 cal
- Pbfit (Dry)20 grams88 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Oatmeal (Dry)40 grams155 cal
- Sirloin Steak (Raw)6 oz198 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
- Lindt 90% Dark Chocolate1 pieces65 cal
Shopping List
Recipes
Classic Tuna Saladtap
1. Flake tuna into a bowl.
2. Stir in mayonnaise, mustard, celery, onion, and lemon juice.
3. Chill or serve immediately
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).
Swedish Meatballs Stuffed Sweet Potatoestap
SEASONINGS: salt, black pepper, allspice, nutmeg to taste for meatballs; salt and pepper for potato.
1. Cook Swedish meatballs according to package or base recipe instructions.
2. Bake potato in oven at 400°F for 45 minutes to 1 hour until fork tender.
3. Remove from oven and let cool slightly. Roll gently on a countertop then split in half.
4. Scoop half of the potato flesh out and set aside.
5. Fill the hollowed potato half with meatballs cut in half.
6. Lightly whip the removed potato flesh with butter and cream using a fork, then place over the meatballs.
7. Top with creamy slow cooker sauce from the meatballs.
8. Garnish with chopped bacon and fresh parsley.
Steak Vegetable Fajitas (Sirloin)tap
NOTE: Steak is weighed out RAW
1. Cut steak into strips.
2. Heat oil in 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 (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (2 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)
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).
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).