Nutrition Plan
Daily Targets
Monday
Aug 3- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Pura Vida - Primavera Mistura120 grams65 cal
- Musashi Protein Bar1 bar333 cal
Tuesday
Aug 4- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Pura Vida - Primavera Mistura120 grams65 cal
- Musashi Protein Bar1 bar333 cal
Wednesday
Aug 5- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Pura Vida - Primavera Mistura120 grams65 cal
- Musashi Protein Bar1 bar333 cal
Thursday
Aug 6- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Pura Vida - Primavera Mistura120 grams65 cal
- Musashi Protein Bar1 bar333 cal
Friday
Aug 7- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- Salmon (Cooked)5 oz250 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- Musashi Protein Bar1 bar333 cal
Saturday
Aug 8- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- Salmon (Cooked)5 oz250 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- Musashi Protein Bar1 bar333 cal
Sunday
Aug 9- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg - Large (Hard Boiled)2 egg150 cal
- Optimum Nutrition Shake1 serving165 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Minute Rice1 cups199 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- Salmon (Cooked)5 oz250 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Pura Vida - Primavera Mistura100 grams55 cal
- Musashi Protein Bar1 bar333 cal
Additional Options
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Honey5 g16 cal
- Egg (Large)2 egg150 cal
- Egg White60 g29 cal
- Beef Bacon2 slice77 cal
- Sourdough Bread - Izzio1 slice64 cal
- Optimum Nutrition Shake1 serving165 cal
- Banana, Single1 medium (~118 g)116 cal
- Boneless Skinless Chicken Breast (uncooked)6 oz187 cal
- Baby Potatoes (gm)(Raw)200 grams154 cal
- Chicken Broth (low sodium)0.5 cup(s)5 cal
- Avocado Oil10 g90 cal
- Garlic Powder1 tsp11 cal
- Paprika (Ground)1 tsp8 cal
- Salt & Pepper1 To Taste Serving0 cal
- Onion Powder1 tsp8 cal
- Onion (Gm)40 g16 cal
- Bell Pepper70 g21 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)60 g25 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil8 g72 cal
- Grilled Chicken (Oz)5 oz205 cal
- White Rice (Cooked)80 grams101 cal
- White Rice (Cooked)100 grams126 cal
- Sesame Oil6 g54 cal
- Garlic Clove1 clove5 cal
- Honey8 g26 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Ginger (Ground)(tsp)0.5 tsp4 cal
- Crushed Red Pepper Flakes0.125 tsp0 cal
- Black Pepper (Dash)1 dash0 cal
- Green Onion0.25 cup10 cal
- Sesame Seeds1 g7 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Salmon (Cooked)5 oz250 cal
- Potatoes (Uncooked)200 g146 cal
- Olive Oil8 g72 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
- Onion (Gm)40 g16 cal
- Bell Pepper60 g19 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)50 g21 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Olive Oil8 g72 cal
- Shrimp (Cooked)6 oz198 cal
- White Rice (Cooked)100 grams126 cal
Shopping List
Options Shopping List
Recipes
Korean Ground Beef Rice Bowltap
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.
Chicken Stir Frytap
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**
Shrimp Stir Frytap
DIRECTIONS
NOTE: Shrimp is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked shrimp to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
Instapot Chicken & Potatoestap
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).
Salmon & - Air Fryer Potato Wedgestap
Directions
NOTE: Potatoes weighed out UNCOOKED
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. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of 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.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).