| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fage 2% Yogurt Cup | 1 container | 107 cal |
| Be Well - Beef Protein Powder | 0.5 scoop | 51 cal |
| Oats | 50 g (dry) | 192 cal |
| Strawberries | 150 g | 55 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White (Boiled) | 3 egg white | 44 cal |
| Olives | 20 grams | 34 cal |
| Feta Cheese | 25 grams | 71 cal |
| Bone Broth | 16 fl oz | 90 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Dried Apricots | 30 g | 69 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fage 2% Yogurt Cup | 1 container | 107 cal |
| Be Well - Beef Protein Powder | 0.5 scoop | 51 cal |
| Oats | 50 g (dry) | 192 cal |
| Strawberries | 150 g | 55 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White (Boiled) | 3 egg white | 44 cal |
| Olives | 20 grams | 34 cal |
| Feta Cheese | 25 grams | 71 cal |
| Bone Broth | 16 fl oz | 90 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Dried Apricots | 30 g | 69 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fage 2% Yogurt Cup | 1 container | 107 cal |
| Be Well - Beef Protein Powder | 0.5 scoop | 51 cal |
| Oats | 50 g (dry) | 192 cal |
| Strawberries | 150 g | 55 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White (Boiled) | 3 egg white | 44 cal |
| Olives | 20 grams | 34 cal |
| Feta Cheese | 25 grams | 71 cal |
| Bone Broth | 16 fl oz | 90 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Dried Apricots | 30 g | 69 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fage 2% Yogurt Cup | 1 container | 107 cal |
| Be Well - Beef Protein Powder | 0.5 scoop | 51 cal |
| Oats | 50 g (dry) | 192 cal |
| Strawberries | 150 g | 55 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White (Boiled) | 3 egg white | 44 cal |
| Olives | 20 grams | 34 cal |
| Feta Cheese | 25 grams | 71 cal |
| Bone Broth | 16 fl oz | 90 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Dried Apricots | 30 g | 69 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White (Boiled) | 6 egg white | 87 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Avocado (Gm) | 40 g | 73 cal |
| Strawberries | 160 g | 58 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Feta Cheese | 28 grams | 79 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Figs | 100 g | 83 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Potatoes (gm)(Cooked) | 260 grams | 232 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White (Boiled) | 6 egg white | 87 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Avocado (Gm) | 40 g | 73 cal |
| Strawberries | 160 g | 58 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Feta Cheese | 28 grams | 79 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Figs | 100 g | 83 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Potatoes (gm)(Cooked) | 260 grams | 232 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White (Boiled) | 6 egg white | 87 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Avocado (Gm) | 40 g | 73 cal |
| Strawberries | 160 g | 58 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Feta Cheese | 28 grams | 79 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Figs | 100 g | 83 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Potatoes (gm)(Cooked) | 260 grams | 232 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Dark Chocolate, 70%-85% Cacao | 15 g | 90 cal |
| Be Well - Beef Protein Powder | 1 scoop | 101 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Oats | 30 g (dry) | 115 cal |
| Strawberries | 180 g | 65 cal |
| Whole Foods - Lemon Rosemary Chicken (Prepared Foods) | 7 oz | 248 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 10 g | 90 cal |
| Feta Cheese | 10 grams | 29 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 4 Leaf (med - 8gm) | 6 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Feta Cheese | 28 grams | 79 cal |
| Sourdough Bread - Izzio | 4 slice | 256 cal |
| Whole Foods - Lemon Rosemary Chicken (Prepared Foods) | 9 oz | 318 cal |
| Potatoes (gm)(Cooked) | 300 grams | 267 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Onion (Gm) | 80 g | 35 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 cal |
| Olive Oil | 12 g | 108 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| 93/7 Ground Beef (Raw) | 10 oz | 410 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Sesame Oil | 5 g | 45 cal |
| Garlic Clove | 1 clove | 5 cal |
| Honey | 15 g | 50 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 |
| White Rice (Cooked) | 180 grams | 227 cal |
| Bell Pepper, Green | 1 medium (~119 g) | 28 cal |
| Olive Oil | 12 g | 108 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Sirloin Steak - Cooked | 8 oz | 389 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Watermelon | 200 g | 68 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**
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 . 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).