| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Siete Sea Salt Tortilla Chips | 20 grams | 105 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 70 grams | 120 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Cook Unity - Roasted Anticucho Salmon | 1 serving | 663 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Siete Sea Salt Tortilla Chips | 20 grams | 105 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 70 grams | 120 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Cook Unity - Roasted Anticucho Salmon | 1 serving | 663 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Siete Sea Salt Tortilla Chips | 20 grams | 105 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 50 grams | 86 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Cook Unity - Piri Chicken Thighs | 1 serving | 698 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Siete Sea Salt Tortilla Chips | 20 grams | 105 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 50 grams | 86 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Cook Unity - Piri Chicken Thighs | 1 serving | 698 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Siete Sea Salt Tortilla Chips | 20 grams | 105 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 90 grams | 154 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Cook Unity - Thai Panang Curry Beef | 1 serving | 562 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| Siete Sea Salt Tortilla Chips | 55 grams | 289 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 200 grams | 342 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| Cook Unity - Thai Panang Curry Beef | 1 serving | 562 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Fresh/Frozen Mixed Berries | 60 grams | 27 cal |
| Siete Sea Salt Tortilla Chips | 20 grams | 105 cal |
| 365 - Guacamole Single Serve (57Gm) | 1 cup | 100 cal |
| Costco - Chicken Souvlaki Skewers | 2 skewers | 286 cal |
| Costco - Rice/Grain Blend | 100 grams | 171 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Cook Unity - Thai Panang Curry Beef | 1 serving | 562 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Tyson Blackened Chicken Breast Strips | 8 oz | 296 cal |
| Minute Rice | 1 cups | 199 cal |
| Olive Oil | 10 g | 90 cal |
| Egg - Large (Hard Boiled) | 3 egg | 226 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Chicken Breast - Raw - Skinless | 7 oz | 226 cal |
| Italian Seasoning | 1 tsp | 3 cal |
| Onion Powder | 1.5 tsp | 12 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Pepper, Black, Ground | 2 dash | 0 cal |
| Minced Garlic | 10 grams | 8 cal |
| Sundried Tomatoes | 20 grams | 55 cal |
| Chicken Broth (low sodium) | 1.5 cup(s) | 15 cal |
| Heavy Cream | 2 tablespoons | 90 cal |
| Baby Spinach | 30 grams | 10 cal |
| Cheese - Reduced Fat - Your Choice | 20 grams | 55 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (Gm)(Uncooked) | 120 grams | 112 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 15 g | 135 cal |
| Salt (Dash) | 2 dash | 0 cal |
| Black Pepper (Dash) | 2 dash | 0 cal |
| Paprika (Ground) | 1 tsp | 8 cal |
| Garlic Powder | 1 tsp | 11 cal |
| Lemon Juice | 5 g | 1 cal |
| Beef Chuck Tender Roast (uncooked) | 2.5 lbs | 1828 cal |
| Salt (Gm) | 10 g | 0 cal |
| Black Pepper (tsp) | 1 tsp | 8 cal |
| Olive Oil | 10 g | 90 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Garlic Clove | 4 clove | 20 cal |
| Carrots | 200 g | 89 cal |
| Mushrooms | 200 g | 57 cal |
| Green Beans | 200 g | 74 cal |
| Low Sodium Beef Broth | 1.5 cup | 12 cal |
| Worchestershire Sauce | 15 ml | 16 cal |
| Tomato Paste | 15 g | 15 cal |
| Thyme (tbsp) | 0.5 tbsp | 1 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Locale - Chicken Waldorf Salad | 1 salad | 589 cal |
MAKES 2 SERVINGS: 1) Season the chicken breasts with Italian seasoning, onion powder, and salt and pepper. Season on both sides
of the chicken.
2) Spray the inside of the crockpot with nonstick cooking spray. Layer the seasoned chicken in the bottom of
the crockpot.
3) In a mixing bowl, whisk together the chicken broth, heavy cream, minced garlic, chopped sundried tomatoes,
and parmesan cheese.
4) Pour the sauce over the chicken into the crock pot.
Cook on high for 3 hours, or low for 5 hours.
5) Right before serving, add the chopped spinach to the crockpot. Replace the lid and allow the spinach to wilt.
6) Season with additional salt and pepper if needed.
Seasonings: herbs italian seasoning, Salt (Dash) (1 dash), Pepper, Black, Ground (2 dash), Onion Powder (1.5 tsp).
MAKES 4 SERVINGS
Season the beef with salt and pepper.
Heat olive oil in a Dutch oven over medium-high heat and sear the roast on all sides. Remove and set aside.
Add onion to the pot and cook 3–4 minutes, scraping up browned bits. Add garlic and cook 30 seconds.
Add carrots, mushrooms, and green beans. Cook 2–3 minutes.
Stir in beef broth, Worcestershire sauce, tomato paste, herbs, and bay leaf.
Return beef to the pot, bring to a light simmer, cover, and cook at 325°F for 2½–3 hours (or low stovetop) until tender.
Remove bay leaf, rest beef 10 minutes, then slice or shred and divide into 4 servings.
Seasonings: Salt (Gm) (10 g), Thyme (tbsp) (0.5 tbsp), Black Pepper (tsp) (1 tsp).
Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.
Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.
Roast or sauté your veggies with simple seasoning in olive oil.
Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.
Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.
Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).