| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 15 g | 135 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Sirloin Steak - Cooked | 8 oz | 389 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Kerrygold Butter | 15 grams | 106 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 7.5 oz | 375 cal |
| Quinoa (Cooked)(Grams) | 200 grams | 236 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 5 g | 45 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| Potatoes (gm)(Cooked) | 220 grams | 195 cal |
| Mixed Vegetables (Your Choice) | 140 grams | 56 cal |
| Olive Oil | 15 g | 135 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 8 grams | 57 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chobani - Zero Added Sugar Vanilla Greek Yogurt | 250 grams | 188 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Mayonnaise, Low Fat | 10 g | 23 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 7.5 oz | 375 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 10 g | 90 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Chia Seeds (Gm) | 5 grams | 26 cal |
| Flaxseeds | 5 grams | 27 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Whole Foods - Lemon Rosemary Chicken (Prepared Foods) | 4 oz | 142 cal |
| Minute Rice | 1 cups | 199 cal |
| Onion (Gm) | 80 g | 35 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 15 g | 135 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Egg (Large) | 2 egg | 150 cal |
| Potatoes (gm)(Cooked) | 250 grams | 223 cal |
| Olive Oil | 6 g | 54 cal |
| Taco Seasoning Mix (40% Less Sodium) | 10 grams | 27 cal |
| Black Beans (Boiled) | 40 grams | 52 cal |
| Corn (canned) | 60 grams | 46 cal |
| Salsa | 100 grams | 34 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.5 medium (~123 g) | 14 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Jasmine Rice (Cooked) | 150 grams | 212 cal |
| Cabbage | 80 g | 23 cal |
| Olive Oil | 8 g | 72 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Lime (Single) | 0.5 medium (~67 g) | 17 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Ginger (Ground)(tsp) | 0.5 tsp | 4 cal |
| Crushed Red Pepper Flakes | 0.25 tsp | 0 cal |
| Salmon (Cooked) | 7.5 oz | 375 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Biltong - Beef Jerky | 35 grams | 114 cal |
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
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**
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.
1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.