| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 40 g (dry) | 153 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Fresh/Frozen Mixed Berries | 130 grams | 59 cal |
| Peanut Butter | 25 grams | 153 cal |
| Ground Turkey - 95/5 - Cooked | 6 oz | 219 cal |
| Mission - Carb Balance Tortillas - 45 Cals | 2 tortilla | 164 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Grapes | 100 g | 77 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 200 g | 96 cal |
| Turkey Bacon | 2 slice | 96 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Bagel Thin | 1 bagel thin | 141 cal |
| Ground Turkey - 95/5 - Cooked | 6 oz | 219 cal |
| Mission - Carb Balance Tortillas - 45 Cals | 2 tortilla | 164 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Grapes | 100 g | 77 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 40 g (dry) | 153 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Peanut Butter | 25 grams | 153 cal |
| Fresh/Frozen Mixed Berries | 130 grams | 59 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| BBQ Sauce | 35 grams | 70 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mission - Carb Balance Tortillas - 45 Cals | 2 tortilla | 164 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Sweet Potato (cooked)(Gm) | 140 g | 123 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 200 g | 96 cal |
| Turkey Bacon | 2 slice | 96 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Bagel Thin | 1 bagel thin | 141 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| BBQ Sauce | 35 grams | 70 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mission - Carb Balance Tortillas - 45 Cals | 2 tortilla | 164 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Sweet Potato (cooked)(Gm) | 140 g | 123 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 60 g (dry) | 229 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Peanut Butter | 30 grams | 183 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| Dave's Killer Bread - Thin Sliced | 4 slice | 276 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| 93/7 Lean Ground Beef (Cooked) | 7.5 oz | 345 cal |
| Pasta (Cooked)(gm) | 240 grams | 377 cal |
| Tomato Pasta Sauce (Red) | 150 grams | 68 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Butter (gm) | 25 grams | 164 cal |
| Dave's Killer Bread - Thin Sliced | 4 slice | 276 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 90 grams | 113 cal |
| Zucchini (Gm) | 80 grams | 13 cal |
| Baby Carrots | 100 grams | 42 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Garlic | 8 g | 12 cal |
| Ginger (Ground)(tsp) | 1 tsp | 7 cal |
| Olive Oil | 15 g | 135 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Butter (gm) | 25 grams | 164 cal |
| Dave's Killer Bread - Thin Sliced | 4 slice | 276 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Sesame Oil | 5 g | 45 cal |
| Garlic Clove | 1 clove | 5 cal |
| Honey | 8 g | 26 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Ginger (Ground)(tsp) | 0.5 tsp | 4 cal |
| Crushed Red Pepper Flakes | 0.125 tsp | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Green Onion | 0.25 cup | 10 cal |
| Sesame Seeds | 3 g | 20 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Granola | 15 grams | 71 cal |
| Almond Butter (gm) | 25 grams | 164 cal |
| Whole Foods - Lemon Rosemary Chicken (Prepared Foods) | 8 oz | 283 cal |
| Microwaveable Petite Sweet Potato | 200 grams | 173 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 5 g | 45 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Sabra Classic Hummus | 25 grams | 69 cal |
| Baby Spinach | 30 grams | 10 cal |
| Olive Oil | 4 g | 36 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Filet Mignon (Cooked) | 7 oz | 390 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 | 8 g | 72 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Bok Choy | 100 g | 17 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Gochujang Sauce | 1 tsp | 20 cal |
| Garlic | 8 g | 12 cal |
| Olive Oil | 5 g | 45 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Bell Pepper, Green | 1 medium (~119 g) | 28 cal |
| Olive Oil | 10 g | 90 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Sirloin Steak - Cooked | 7 oz | 340 cal |
| Costco - Grassfed Sirloin Strips | 3 oz | 125 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Sear chicken until cooked
Remove, slice
Stir fry veggies
Add sauce ingredients
Return chicken, toss 1 min
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.
1) Prep the steak
Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, steak slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).
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**
Brown beef
Add garlic + gochujang
Stir in soy sauce
Add greens to wilt
Mix in noodles
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).