| Whey Protein Powder | 2 scoop | 243 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| 90/10 Ground Beef - Cooked | 8 oz | 475 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Reduced Fat Mozzarella Cheese | 8 grams | 22 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 10 grams | 17 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| 90/10 Ground Beef - Cooked | 8 oz | 475 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Reduced Fat Mozzarella Cheese | 8 grams | 22 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 10 grams | 17 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| 90/10 Ground Beef - Cooked | 8 oz | 475 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Reduced Fat Mozzarella Cheese | 8 grams | 22 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 10 grams | 17 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| 90/10 Ground Beef - Cooked | 8 oz | 475 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Reduced Fat Mozzarella Cheese | 8 grams | 22 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 10 grams | 17 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Brooklyn Biltong | 45 gm | 145 cal |
| 90/10 Ground Beef - Cooked | 8 oz | 475 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Reduced Fat Mozzarella Cheese | 8 grams | 22 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 10 grams | 17 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Whey Protein Powder | 2 scoop | 243 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Brooklyn Biltong | 40 gm | 128 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Roasted Potatoes | 60 grams | 58 cal |
| Spinach (Gm) | 60 g | 17 cal |
| Reduced Fat Mozzarella Cheese | 10 grams | 28 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 12 grams | 21 cal |
| Extra Virgin Olive Oil | 15 g | 135 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| creatine | 5 grams | 0 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| White Rice (Cooked) | 40 grams | 51 cal |
| Brooklyn Biltong | 40 gm | 128 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Roasted Potatoes | 60 grams | 58 cal |
| Spinach (Gm) | 60 g | 17 cal |
| Reduced Fat Mozzarella Cheese | 10 grams | 28 cal |
| Zucchini (Gm) | 60 grams | 10 cal |
| Olives | 12 grams | 21 cal |
| Extra Virgin Olive Oil | 15 g | 135 cal |
| Rotisserie Chicken (No Skin) | 9 oz | 425 cal |
| Baby Potatoes (gm)(Raw) | 150 grams | 116 cal |
| Cherry Tomatoes | 150 grams | 57 cal |
| Olive Oil | 10 g | 90 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Italian Seasoning | 0.5 tsp | 2 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (Gm)(Uncooked) | 250 grams | 235 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 12 g | 108 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 |
| Fat Free Plain Greek Yogurt | 50 grams | 28 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 50 grams | 65 cal |
| Sweet Corn, Frozen | 15 g | 15 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Salsa | 75 grams | 25 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Chipotle Peppers In Adobo Sauce By La Costena | 30 mL | 22 cal |
| Olive Oil | 20 g | 180 cal |
| Salmon - (Raw) | 6 oz | 334 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Baby Spinach | 25 grams | 8 cal |
| Chickpeas (Canned)(Drained) | 50 g | 72 cal |
| Olive Oil | 6 g | 54 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Sesame Seeds | 5 g | 34 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 |
| 93/7 Ground Beef (Raw) | 8 oz | 328 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Sesame Oil | 8 g | 72 cal |
| Garlic Clove | 1 clove | 5 cal |
| Honey | 10 g | 33 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 |
| 90/10 Ground Beef - Cooked | 8 oz | 475 cal |
| Quest - Protein Shake | 1 container | 159 cal |
| Tyson Blackened Chicken Breast Strips | 10 oz | 370 cal |
| Microwaveable Petite Sweet Potato | 200 grams | 173 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 20 g | 180 cal |
1) Roast potatoes
Preheat oven to 400°F (200°C).
Toss halved potatoes with 1 tsp olive oil, garlic powder, salt, and pepper.
Roast for 25–30 minutes until golden and crisp.
2) Roast tomatoes
Toss cherry tomatoes with 1 tsp olive oil, Italian seasoning, salt, and pepper.
Roast alongside potatoes for the last 12–15 minutes until softened and blistered.
3) Warm chicken
Heat shredded rotisserie chicken in a skillet with a splash of water or broth until warmed through.
4) Assemble plate
Serve roasted potatoes and tomatoes with the chicken on top.
Garnish with extra herbs if desired.
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.
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers and remaining tablespoon of taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with steak and dress with the bean and corn mixture.
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.