Nutrition Plan

1) Cook vegetables

Heat 1 tsp olive oil in a skillet over medium heat.

Add onion and bell pepper; sauté 4–5 minutes until softened.

Add diced tomato and cook another 2 minutes until slightly reduced.

2) Heat beef

Add the pre-cooked ground beef to the skillet.

Season with salt, pepper, garlic powder, paprika, and chili powder.

Stir well and cook for 3–4 minutes until hot and combined with the vegetables.

3) Assemble bowl

Transfer the beef and vegetable mixture to a bowl on top of bed of rice.

Garnish with fresh parsley or cilantro if desired.

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.

Chop fresh romaine/cos lettuce and add to a large bowl

Toss with Caesar dressing until evenly coated

Add grated parmesan cheese

Sprinkle in croutons for crunch

Top with cooked chicken breast and toss lightly before serving

1. Preheat grill to medium heat.

2. Season salmon with salt, pepper, and lemon juice.

3. Grill salmon 4–5 minutes per side.

4. Toss asparagus chopped onions with olive oil and salt.

5. Grill asparagus 4–5 minutes until tender.

1) Prepare the Base

- Warm cooked rice (or use a ready-made pouch).

- Place in a bowl as the foundation.

2) Add the Vegetables

- Add cherry tomatoes (halved), red onion (diced), cucumbers (sliced) and baby spinach.

3) Add the protein

- Slice cooked protein into thin strips (Weigh out the portion after cooking) and arrange over the vegetables.

4) Add the Flavor

- Crumble feta cheese over the bowl and sprinkle with oregano and black pepper if you'd like.

5) Dress the Bowl

- Drizzle with olive oil and a squeeze of fresh lemon juice (if you'd like).

6) Serve and Enjoy

- Toss gently so the warm rice and protein slightly wilt the greens, blending flavors.

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).

1) Make the custard

In a medium mixing bowl, whisk together the egg whites, whole egg, Splenda, and (if desired) a dash of cinnamon and vanilla.

2) Dip the bread

Place bread slices in the egg mixture one at a time, soaking each side until coated but not falling apart.

3) Cook the toast

Heat a nonstick skillet or griddle over medium heat.

Spray lightly with nonstick spray.

Cook bread slices for 2–3 minutes per side, or until golden brown and slightly crisp.

4) Serve

Plate the French toast, drizzle with sugar-free syrup, and enjoy warm.

✅ Tip: For extra flavor without calories, sprinkle cinnamon on top before serving.