| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Sourdough Bread | 1 slice (40gm) | 109 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| 2% Greek Yogurt | 150 grams | 111 cal |
| Almonds | 20 g | 124 cal |
| Mandarin Orange | 1 medium | 40 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 |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
| Salmon, Raw | 220 g | 445 cal |
| Asparagus (Single) | 15 Medium Spear(s) | 56 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Roasted Potatoes | 100 grams | 96 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Sourdough Bread | 1 slice (40gm) | 109 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| 2% Greek Yogurt | 150 grams | 111 cal |
| Almonds | 20 g | 124 cal |
| Mandarin Orange | 1 medium | 40 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 |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
| Beef Brisket (Cooked) | 6 oz | 353 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Sourdough Bread | 1 slice (40gm) | 109 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| 2% Greek Yogurt | 150 grams | 111 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 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 |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Onion (Gm) | 60 g | 26 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 12 g | 108 cal |
| Salmon (Cooked) | 5 oz | 250 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Sourdough Bread | 1 slice (40gm) | 109 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| 2% Greek Yogurt | 150 grams | 111 cal |
| Almonds | 20 g | 124 cal |
| Mandarin Orange | 1 medium | 40 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 |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Onion (Gm) | 60 g | 26 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 12 g | 108 cal |
| Salmon (Cooked) | 5 oz | 250 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Sourdough Bread | 1 slice (40gm) | 109 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| 2% Greek Yogurt | 150 grams | 111 cal |
| Almonds | 20 g | 124 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 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 |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Kodiak Cakes - Flapjack And Waffle Mix | 70 grams | 261 cal |
| Egg Whites | 100 grams | 48 cal |
| Greek Yogurt - Nonfat - Any Flavor | 30 grams | 17 cal |
| Almond Milk, Unsweetened (FLOZ) | 2 fl oz | 8 cal |
| baking powder | 1 tsp | 2 cal |
| Cinnamon | 1 grams | 3 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Mixed Nuts | 20 grams | 126 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Barbell Protein Bar | 1 bar | 232 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Sirloin Steak - Cooked | 7 oz | 340 cal |
| Roasted Potatoes | 150 grams | 144 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Oats | 50 g (dry) | 192 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Peanut Butter | 15 grams | 91 cal |
| Banana | 100 g | 98 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Mixed Nuts | 20 grams | 126 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Barbell Protein Bar | 1 bar | 232 cal |
| Mandarin Orange | 1 medium | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Bell Pepper, Green | 1 medium (~119 g) | 28 cal |
| Tomato | 1 medium (~123 g) | 26 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Dry Spices (Your Choice) | 1 serving | 0 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
1. Preheat grill to medium heat.
2. Season salmon with salt, pepper, and lemon juice.
3. Grill salmon 4–5 minutes per side.
4. Toss asparagus chopped onions with olive oil and salt.
5. Grill asparagus 4–5 minutes until tender.
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**
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!
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Mix all ingredients together in a bowl until smooth. The batter should be thick but still pourable. If it feels too thick, add a small amount of almond milk until the consistency is right.
Heat a nonstick pan over medium-low heat and lightly coat with nonstick spray.
Pour the batter into the pan to form 2 to 4 pancakes.
Let them cook for about 2 to 3 minutes until bubbles form on the surface and the edges begin to set.
Flip the pancakes and cook for another 2 to 3 minutes until fully cooked through.
Remove from the pan and serve. Optional toppings like berries or sugar-free syrup can be added if they fit your macros.
1) Cook vegetables
Heat 1 tsp olive oil in a skillet over medium heat.
Add onion and bell pepper; sauté 4–5 minutes until softened.
Add diced tomato and cook another 2 minutes until slightly reduced.
2) Heat beef
Add the pre-cooked ground beef to the skillet.
Season with salt, pepper, garlic powder, paprika, and chili powder.
Stir well and cook for 3–4 minutes until hot and combined with the vegetables.
3) Assemble bowl
Transfer the beef and vegetable mixture to a bowl on top of bed of rice.
Garnish with fresh parsley or cilantro if desired.
Cook oats with water or milk of choice until creamy.
Once slightly cooled, stir in whey protein until fully mixed.
Slice banana on top.
Add a spoon of peanut butter.