Nutrition Plan
Daily Targets
Monday
Aug 3- Quest Protein Bar1 Bar180 cal
- Fairlife - 30G1 bottle163 cal
- Megafit - Miss Olympia1 serving475 cal
- Oikos Pro1 serving139 cal
- Chomps Beef Stick1 beef stick103 cal
Tuesday
Aug 4- Quest Protein Bar1 Bar180 cal
- Fairlife - 30G1 bottle163 cal
- Mf- Chicken Sandow1 serving576 cal
- Oikos Pro1 serving139 cal
- Chomps Beef Stick1 beef stick103 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Wednesday
Aug 5- Quest Protein Bar1 Bar180 cal
- Fairlife - 30G1 bottle163 cal
- Megafit - Tuscan Chicken Pasta1 serving533 cal
- Banana, Single1 medium (~118 g)116 cal
- Fairlife - 30G1 bottle163 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Thursday
Aug 6- Quest Protein Bar1 Bar180 cal
- Fairlife - 30G1 bottle163 cal
- Megafit - Garlic Parm Chicken1 serving530 cal
- Oikos Pro1 serving139 cal
- Chomps Beef Stick1 beef stick103 cal
Friday
Aug 7- Quest Protein Bar1 Bar180 cal
- Fairlife - 30G1 bottle163 cal
- Megafit - Cheeseburger Bowl1 serving513 cal
- Banana, Single1 medium (~118 g)116 cal
- Fairlife - 30G1 bottle163 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Saturday
Aug 8- 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
- Megafit - Chicken Fried Rice1 serving474 cal
- Banana, Single1 medium (~118 g)116 cal
- Fairlife - 30G1 bottle163 cal
- Quest Protein Bar1 Bar180 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Sunday
Aug 9- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Egg White100 g48 cal
- Egg (Large)2 egg150 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
- Megafit - Miss Olympia1 serving475 cal
- Oikos Pro1 serving139 cal
- Chomps Beef Stick1 beef stick103 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Additional Options
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)60 grams79 cal
- Corn (canned)60 grams46 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
- Sirloin Steak (Raw)10 oz330 cal
- White Rice (Cooked)200 grams252 cal
- Bell Pepper, Green1 medium (~119 g)28 cal
- Olive Oil10 g90 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
- Sirloin Steak (Raw)10 oz330 cal
- White Rice (Cooked)200 grams252 cal
- Bell Pepper, Green1 medium (~119 g)28 cal
- Olive Oil15 g135 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
- Olive Oil10 g90 cal
- Black Pepper (tsp)0.2 tsp1 cal
- Chili Powder1 tsp8 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Onion0.25 medium (~110 g)12 cal
- Cilantro Leaves0.5 cup2 cal
- Filet Mignon (Raw)6 oz258 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)100 grams126 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Sesame Seeds5 g34 cal
Shopping List
Options Shopping List
Recipes
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).
Ground Beef Fiesta Bowltap
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice and any remaining taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with ground beef and dress with the bean and corn mixture.
Steak Vegetable Fajitastap
1. Cut steak into strips.
2. Add oil/pam spray to 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 (tsp) (0.2 tsp), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (Tbsp) (1 Tbsp), Chili Powder (1 tsp).
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).
Asian Avocado Rice Bowltap
1. Prepare the Base
* Place the cooked white rice into a bowl as the foundation of your dish.
2. Add the cooked ground meat
* Mix into the rice
3. Add the Avocado (Or Guac cup for efficiency if provided in the listing)
* Slice the avocado into cubes or thin slices.
* Arrange on top of the rice and turkey.
4. Season with Sauce
* Drizzle the low-sodium soy sauce evenly across the bowl.
* You can adjust the amount depending on taste.
5. Finish with Sesame Seeds
* Sprinkle sesame seeds over the top for added crunch and flavor.
6. **Optional Add-Ons (low-calorie boosts)**
* Fresh cucumber, radish, or shredded cabbage for crunch.
* Pickled ginger or a squeeze of lime for brightness.
* Chili flakes or sriracha (sparingly) for heat.
7. Serve & Enjoy