| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Turkey Bacon - TS | 4 slice | 101 cal |
| Spinach (Cups) | 1 cup(s) | 8 cal |
| Tortilla Wrap, Whole Wheat | 1 wrap | 193 cal |
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Sweet Potato (cooked)(Gm) | 80 g | 70 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Cheddar Cheese, Low Fat | 10 g | 23 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Turkey Bacon - TS | 4 slice | 101 cal |
| Spinach (Cups) | 1 cup(s) | 8 cal |
| Tortilla Wrap, Whole Wheat | 1 wrap | 193 cal |
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Sweet Potato (cooked)(Gm) | 80 g | 70 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Cheddar Cheese, Low Fat | 10 g | 23 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Turkey Bacon - TS | 4 slice | 101 cal |
| Spinach (Cups) | 1 cup(s) | 8 cal |
| Tortilla Wrap, Whole Wheat | 1 wrap | 193 cal |
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Sweet Potato (cooked)(Gm) | 80 g | 70 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Cheddar Cheese, Low Fat | 10 g | 23 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Turkey Bacon - TS | 4 slice | 101 cal |
| Spinach (Cups) | 1 cup(s) | 8 cal |
| Tortilla Wrap, Whole Wheat | 1 wrap | 193 cal |
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Sweet Potato (cooked)(Gm) | 80 g | 70 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Cheddar Cheese, Low Fat | 10 g | 23 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Turkey Bacon - TS | 4 slice | 101 cal |
| Spinach (Cups) | 1 cup(s) | 8 cal |
| Tortilla Wrap, Whole Wheat | 2 wrap | 386 cal |
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Sweet Potato (cooked)(Gm) | 230 g | 201 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Cheddar Cheese, Low Fat | 10 g | 23 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Kodiak - Power WafflEs (Gluten Free) | 2 waffle | 263 cal |
| Kerrygold Butter | 6 grams | 42 cal |
| Costco - Maple Syrup | 15 ml | 54 cal |
| Turkey Bacon - TS | 2 slice | 51 cal |
| Filet Mignon (Cooked) | 4 oz | 223 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Kodiak - Power WafflEs (Gluten Free) | 2 waffle | 263 cal |
| Kerrygold Butter | 6 grams | 42 cal |
| Costco - Maple Syrup | 15 ml | 54 cal |
| Turkey Bacon - TS | 2 slice | 51 cal |
| Filet Mignon (Cooked) | 4 oz | 223 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Pro 30g Protein | 2 scoops | 146 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Peanut Butter | 15 grams | 91 cal |
| Salmon (Cooked) | 4 oz | 200 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| Sweet Potato (Gm)(Uncooked) | 120 grams | 112 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 10 g | 90 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 |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Potatoes (Uncooked) | 200 g | 146 cal |
| Olive Oil | 8 g | 72 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Chili Powder | 0.5 tsp | 4 cal |
| Salt | 0.5 tsp | 0 cal |
| Pepper, Black, Ground | 2 dash | 0 cal |
| Fillet Mignon - Cooked | 6 oz | 252 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Sabra Classic Hummus | 40 grams | 110 cal |
| Baby Spinach | 30 grams | 10 cal |
| Olive Oil | 4 g | 36 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Bok Choy | 100 g | 17 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 cal |
| Gochujang Sauce | 2 tsp | 40 cal |
| Garlic | 8 g | 12 cal |
| Olive Oil | 6 g | 54 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Egg (Large) | 8 egg | 602 cal |
| Cottage Cheese 1% | 225 grams | 235 cal |
| Egg Whites | 240 grams | 115 cal |
| Mixed Vegetables (Your Choice) | 180 grams | 72 cal |
| Low Fat Shredded Cheese | 60 grams | 193 cal |
| Salt and Pepper Blend | 5 g | 0 cal |
1) Prep the steak
Slice the cooked filet mignon 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, steak 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).
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).
Brown beef
Add garlic + gochujang
Stir in soy sauce
Add greens to wilt
Mix in noodles
Directions
NOTE: Potatoes weighed out UNCOOKED
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).
Instructions
Preheat oven to 375.
Whisk eggs, egg whites, and cottage cheese until smooth.
Stir in veggies and shredded cheese.
Spray muffin tin well.
Pour evenly into 12 cups.
Bake 18 to 22 minutes until set.
Let cool before removing.
Macros per muffin (approximate)
Calories: ~95
Protein: ~10 g
Carbs: ~2 g
Fat: ~4 g