| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Cod - Cooked (Oz) | 6 oz | 226 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Cod - Cooked (Oz) | 6 oz | 226 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| 93/7 Lean Ground Beef (Cooked) | 9 oz | 414 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 15 grams | 106 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 160 g | 77 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Bagel Thin | 1 bagel thin | 141 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Sweet Potato (cooked)(Gm) | 180 g | 157 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 5 grams | 35 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Pasta (Cooked)(gm) | 130 grams | 204 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Olive Oil | 10 g | 90 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 160 g | 77 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Bagel Thin | 1 bagel thin | 141 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Sweet Potato (cooked)(Gm) | 180 g | 157 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 5 grams | 35 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Pasta (Cooked)(gm) | 130 grams | 204 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Olive Oil | 10 g | 90 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 160 g | 77 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Bagel Thin | 1 bagel thin | 141 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Sweet Potato (cooked)(Gm) | 180 g | 157 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 5 grams | 35 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Pasta (Cooked)(gm) | 130 grams | 204 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Olive Oil | 10 g | 90 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Oikos - Triple 0 - Any Flavor | 200 grams | 118 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 15 grams | 71 cal |
| Tyson Blackened Chicken Breast Strips | 8.5 oz | 315 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Zucchini (Gm) | 100 grams | 16 cal |
| Baby Carrots | 100 grams | 42 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Honey | 10 g | 33 cal |
| Garlic | 8 g | 12 cal |
| Ginger (Ground)(tsp) | 1 tsp | 7 cal |
| Sesame Oil (Tsp) | 3 tsp | 135 cal |
| 93/7 Ground Beef (Raw) | 10 oz | 410 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Sesame Oil | 8 g | 72 cal |
| Garlic Clove | 1 clove | 5 cal |
| Honey | 6 g | 20 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 | 1 g | 7 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Roasted Purple Potatoes | 200 grams | 224 cal |
| Green Beans | 120 g | 45 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Honey | 10 g | 33 cal |
| Rice Vinegar | 10 ML | 0 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Ginger (Ground)(tsp) | 0.25 tsp | 2 cal |
| Crushed Red Pepper Flakes | 0.25 tsp | 0 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 | 20 g | 180 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Biltong - Beef Jerky | 40 grams | 130 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
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. Preheat oven to 400°F.
2. Toss purple potatoes with olive oil and a pinch of salt.
3. Spread on a baking sheet and roast 20–25 minutes until tender and slightly crisp.
4. Heat a skillet over medium heat and add ground beef.
5. Cook 3–4 minutes until heated through and lightly browned.
6. In a small bowl, mix soy sauce, honey, rice vinegar, garlic powder, ginger, and chili flakes.
7. Pour sauce into the skillet with beef and cook 2–3 minutes until slightly thickened.
8. Steam or sauté green beans or broccoli until tender.
9. Plate potatoes, top with Korean-style beef and vegetables.
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**