| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 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 | 10 g | 90 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| Potatoes (gm)(Cooked) | 150 grams | 134 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 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 | 10 g | 90 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| Potatoes (gm)(Cooked) | 150 grams | 134 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 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 | 10 g | 90 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| Potatoes (gm)(Cooked) | 150 grams | 134 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 140 g | 123 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Filet Mignon (Cooked) | 6.5 oz | 362 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 140 g | 123 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Filet Mignon (Cooked) | 6.5 oz | 362 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 6 g | 54 cal |
| Chicken Thigh (Cooked)(Skinless) | 7 oz | 388 cal |
| Potatoes (gm)(Cooked) | 120 grams | 107 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| Creatine | 5 grams | 0 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Flaxseeds | 10 grams | 55 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Blueberries | 50 g | 32 cal |
| Strawberries | 50 g | 18 cal |
| Pineapple | 50 g | 28 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Mixed Nuts | 15 grams | 94 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 6 g | 54 cal |
| Chicken Thigh (Cooked)(Skinless) | 7 oz | 388 cal |
| Potatoes (gm)(Cooked) | 120 grams | 107 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 50 g | 32 cal |
| Oatmeal Prepared With Quick Oats | 40 grams | 155 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Tyson Blackened Chicken Breast Strips | 7 oz | 259 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1.5 can | 266 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Chosen Foods Avocado Oil Mayonnaise | 15 grams | 106 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Sabra Classic Hummus | 20 grams | 54 cal |
| Baby Spinach | 30 grams | 10 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 80 g | 24 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 50 g | 21 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Olive Oil | 4 g | 36 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Boneless Skinless Chicken Breast (uncooked) | 8 oz | 249 cal |
| Baby Potatoes (gm)(Raw) | 200 grams | 154 cal |
| Chicken Broth (low sodium) | 0.5 cup(s) | 5 cal |
| Avocado Oil | 10 g | 90 cal |
| Garlic Powder | 1 tsp | 11 cal |
| Paprika (Ground) | 1 tsp | 8 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Onion Powder | 1 tsp | 8 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Bell Pepper, Green | 1 medium (~119 g) | 28 cal |
| Olive Oil | 8 g | 72 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
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.
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).
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).
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon 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!
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).