Nutrition Plan

NOTE: BEEF IS WEIGHED OUT RAW

instructions

1) Have Cooked rice on hand

2) In a large skillet, over medium heat brown the ground beef 8-10 minutes until fully cooked.

3) While beef is cooking, make the sauce. Add garlic, honey, soy sauce, sesame oil, ginger, red pepper flakes, and black pepper to a bowl. Mix together.

4) Once beef is fully cooked add the sauce to the skillet. Cook 3-4 minutes until the sauce thickens/absorbs into the beef.

5) Serve the beef over the rice. Garnish with green onions and sesame seeds.

NOTE: Chicken is weighed RAW

1. Add chicken broth to the Instant Pot.

2. Place cubed chicken and halved potatoes into the pot.

3. Drizzle olive oil over the top and add all seasonings.

4. Stir lightly to coat everything evenly.

5. Secure lid and set valve to sealing.

6. Cook on High Pressure for 8 minutes.

7. Let pressure naturally release for 5 minutes, then quick release remaining pressure.

8. Open lid, stir, and adjust seasoning if needed.

Seasonings: Garlic Powder (1 tsp), Paprika (Ground) (1 tsp), Salt & Pepper (1 To Taste Serving), Onion Powder (1 tsp).

1. In a jar or container, add the oats, chia seeds, and protein powder.

2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.

3. Add blueberries on top, then stir lightly to combine.

4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.

5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.

Quick Assembly

1. Spread spinach in a bowl.

2. Spoon chickpea base over the greens.

3. Add the halved eggs and extra whites.

4. Drizzle with olive oil and lemon juice and red wine vinegar (optional).

5. Sprinkle oregano, salt, and black pepper (as desired)

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Oregano, Dried (0.5 tsp), Red Wine Vinegar (1 tsp).

MAKES 4 SERVINGS - Add cubed sweet potatoes, mixed vegetables, black beans, salsa, chicken broth, olive oil, lime juice, and all seasonings to the crockpot.

Place raw chicken breast on top.

Cook on low for 5–6 hours or high for 3–4 hours, until chicken is fully cooked and sweet potatoes are soft.

Remove chicken, shred with two forks, then mix it back into the crockpot.

Add avocado after cooking, or portion 40g avocado on top of each serving.

Weigh the full finished batch and divide into 4 equal servings.

Seasonings: Taco Seasoning Mix (40% Less Sodium) (20 grams), Garlic Powder (2 tsp), Onion Powder (2 tsp), Paprika (Ground) (2 tsp), Cumin Ground (Tsp) (2 tsp).

Brown the ground beef in a skillet and drain any excess liquid.

Add the cooked beef, tomatoes, peppers, onion, salsa, broth, olive oil, beans, corn, and seasonings to the crockpot.

Cook on low for 4–5 hours or high for 2–3 hours.

Cook the jasmine rice separately.

Stir the beef mixture thoroughly once finished.

Divide the cooked rice evenly between the four servings.

Batch Portioning Note

Weigh the entire finished beef mixture after cooking.

Divide the finished beef mixture evenly into 4 servings.

Divide the cooked rice evenly into 4 portions and add one portion to each serving.

Seasonings: Taco Seasoning Mix (40% Less Sodium) (12 grams), Cumin Ground (Tsp) (1 tsp).

NOTE: Chicken is weighed out COOKED

1. **Prepare Vegetables**

* Slice the onion and green pepper into thin strips.

* Cut the broccoli into bite-sized florets.

* Rinse the spinach and set aside.

2. **Sauté the Base**

* Heat the olive oil in a large skillet or wok over medium-high heat.

* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.

3. **Add Broccoli**

* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.

4. **Add Chicken**

* Slice the pre-cooked chicken breast into strips or cubes.

* Add it to the skillet and stir well to combine with the veggies.

5. **Season with Soy Sauce**

* Pour in the low-sodium soy sauce.

* Stir everything together and let it cook for 2–3 minutes so the flavors blend.

6. **Finish with Spinach**

Step 1: Add bone broth to a skillet over medium heat and warm for 1 minute.

Step 2: Stir in sour cream until it forms a light, creamy sauce.

Step 3: Add cooked chicken to the pan and season with garlic powder, onion powder, salt, and pepper.

Step 4: Simmer 2–3 minutes until chicken is heated through and sauce thickens slightly.

Step 5: Serve over cooked rice or cooked potatoes.