| Banana, Single | 1 medium (~118 g) | 116 cal |
| Flavcity Protein Powder | 1 scoop | 226 cal |
| Drinking Water | 1 cups | 0 cal |
| Pure Maple Syrup | 10 ml | 37 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Mayonnaise, Low Fat | 8 g | 19 cal |
| Deli Turkey Meat | 5.5 oz | 168 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Bell Pepper | 80 g | 24 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Flavcity Protein Powder | 1 scoop | 226 cal |
| Drinking Water | 1 cups | 0 cal |
| Pure Maple Syrup | 10 ml | 37 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Mayonnaise, Low Fat | 8 g | 19 cal |
| Deli Turkey Meat | 5.5 oz | 168 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 7.5 oz | 390 cal |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Flavcity Protein Powder | 1 scoop | 226 cal |
| Drinking Water | 1 cups | 0 cal |
| Pure Maple Syrup | 10 ml | 37 cal |
| Shrimp (Cooked) | 6 oz | 198 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Sabra Classic Hummus | 30 grams | 82 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Flavcity Protein Powder | 1 scoop | 226 cal |
| Drinking Water | 1 cups | 0 cal |
| Pure Maple Syrup | 10 ml | 37 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Cheese - Reduced Fat - Your Choice | 10 grams | 28 cal |
| Mayonnaise, Low Fat | 8 g | 19 cal |
| Deli Turkey Meat | 5.5 oz | 168 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| XL Shrimp - Raw/Peeled | 16 shrimp | 293 cal |
| Sweet Potato (cooked)(Gm) | 80 g | 70 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 12 g | 108 cal |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Flavcity Protein Powder | 1 scoop | 226 cal |
| Drinking Water | 1 cups | 0 cal |
| Pure Maple Syrup | 10 ml | 37 cal |
| Shrimp (Cooked) | 6 oz | 198 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 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 | 8 g | 72 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 |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
| Oikos - Triple 0 - Any Flavor | 300 grams | 176 cal |
| Granola | 20 grams | 95 cal |
| Flavcity Protein Powder | 0.5 scoop | 113 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| Turkey Breast, Cooked | 200 g | 279 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 10 g | 90 cal |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Oikos - Triple 0 - Any Flavor | 300 grams | 176 cal |
| Granola | 15 grams | 71 cal |
| Flavcity Protein Powder | 0.5 scoop | 113 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8 oz | 416 cal |
| Pasta (Cooked)(gm) | 60 grams | 94 cal |
| Tomato Pasta Sauce (Red) | 40 grams | 18 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Oikos Protein Shake | 1 bottle | 184 cal |
| Trader Joes - Dark Chocolate Peanut Butter Cups | 1 piece | 64 cal |
| Shrimp (Cooked) | 7 oz | 231 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Bell Pepper | 100 g | 31 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 10 g | 90 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| XL Shrimp - Raw/Peeled | 14 shrimp | 257 cal |
| Crushed Corn Flakes | 3 tbsp | 64 cal |
| Flour | 1 tbsp | 27 cal |
| Egg (Large) | 1 egg | 75 cal |
| Mayonnaise, Low Fat | 35 g | 83 cal |
| Hot Chili Sauce, Sriracha | 10 g | 9 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Boneless Skinless Chicken Breast (uncooked) | 10 oz | 311 cal |
| Baby Potatoes (gm)(Raw) | 300 grams | 231 cal |
| Chicken Broth (low sodium) | 0.5 cup(s) | 5 cal |
| Avocado Oil | 14 g | 126 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 |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Sabra Classic Hummus | 45 grams | 123 cal |
| Olive Oil | 8 g | 72 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Jasmine Rice (Cooked) | 150 grams | 212 cal |
| Cabbage | 80 g | 23 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Lime (Single) | 0.5 medium (~67 g) | 17 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Ginger (Ground)(tsp) | 0.5 tsp | 4 cal |
| Crushed Red Pepper Flakes | 0.25 tsp | 0 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Trader Joe'S - Fruit Bar | 1 bar | 92 cal |
| Biltong - Beef Jerky | 40 grams | 130 cal |
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!
"1) Prep the chicken
Slice the cooked chicken 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, chicken 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 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).
Air fryer directions: 400° 8-10 mins (10 for more golden) - flip half way through
Brush on chili sauce after air frying and dip in your protein bang bang
1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.