| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Land O Lakes Butter - Olive oil & Sea salt | 4 grams | 26 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Potatoes (gm)(Cooked) | 100 grams | 89 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Land O Lakes Butter - Olive oil & Sea salt | 4 grams | 26 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Sweet Potato (cooked)(Gm) | 80 g | 70 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Pasta (Cooked)(gm) | 80 grams | 126 cal |
| Tomato Pasta Sauce (Red) | 70 grams | 32 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Land O Lakes Butter - Olive oil & Sea salt | 4 grams | 26 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Potatoes (gm)(Cooked) | 80 grams | 71 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Land O Lakes Butter - Olive oil & Sea salt | 3 grams | 19 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Core Power 26G Protein | 1 bottle | 181 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Honey | 20 g | 66 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Core Power 26G Protein | 1 bottle | 181 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Daves Killer Bread - Burger Buns Done Right | 2 bun | 340 cal |
| Low Fat Shredded Cheese | 10 grams | 32 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Daves Killer Bread - Burger Buns Done Right | 1 bun | 170 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Core Power 26G Protein | 1 bottle | 181 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Potatoes (gm)(Cooked) | 150 grams | 134 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 7 fl oz | 30 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
| Kerrygold Butter | 10 grams | 71 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 50 g | 21 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 cal |
| Olive Oil | 5 g | 45 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Potatoes (gm)(Cooked) | 100 grams | 89 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Baby Spinach | 25 grams | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Garlic Powder | 0.25 tsp | 3 cal |
| Paprika (Ground) | 0.25 tsp | 2 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Primal Balsamic Vinaigrette | 1 ml | 3 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 50 g | 21 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 6 g | 54 cal |
| Salmon (Cooked) | 5 oz | 250 cal |
| Potatoes (gm)(Cooked) | 100 grams | 89 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Tyson Blackened Chicken Breast Strips | 6 oz | 222 cal |
| Microwaveable Petite Sweet Potato | 100 grams | 87 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
| Honey | 8 g | 26 cal |
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**
1)Preheat air fryer to 390°F (200°C).
2)Season salmon with olive oil, garlic powder, paprika, salt, and pepper.
3)Place salmon in the air fryer basket and cook for 9–11 minutes until crisp on top and flakey inside.
4)While the salmon cooks, warm rice in the microwave or on stovetop.
5)Toss spinach and chickpeas in a bowl with lemon juice and optional vinaigrette.
6)Assemble bowl: add rice as the base, then greens and chickpeas, and place air-fried salmon on top.
7)Sprinkle sesame seeds over the bowl for texture and light nuttiness.
8)Optional: Add a small side of steamed broccoli or asparagus for added volume with minimal calories.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 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!