| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Transparent Labs - Protein Powder | 2 scoop | 250 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 3 egg | 226 cal |
| Deli Turkey Meat | 3 oz | 92 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Beef Jerky | 30 grams | 78 cal |
| Pistachio Nuts | 25 g | 149 cal |
| Filet Mignon (Cooked) | 7 oz | 390 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Peanuts | 20 g | 122 cal |
| Transparent Labs - Protein Powder | 2 scoop | 250 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 3 egg | 226 cal |
| Deli Turkey Meat | 3 oz | 92 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Beef Jerky | 30 grams | 78 cal |
| Pistachio Nuts | 25 g | 149 cal |
| Filet Mignon (Cooked) | 7 oz | 390 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Peanuts | 20 g | 122 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Transparent Labs - Protein Powder | 2 scoop | 250 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 3 egg | 226 cal |
| Deli Turkey Meat | 3 oz | 92 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Beef Jerky | 30 grams | 78 cal |
| Pistachio Nuts | 25 g | 149 cal |
| Filet Mignon (Cooked) | 7 oz | 390 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Peanuts | 20 g | 122 cal |
| Transparent Labs - Protein Powder | 2 scoop | 250 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 3 egg | 226 cal |
| Deli Turkey Meat | 3 oz | 92 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Beef Jerky | 30 grams | 78 cal |
| Pistachio Nuts | 25 g | 149 cal |
| Filet Mignon (Cooked) | 7 oz | 390 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Peanuts | 20 g | 122 cal |
| Cottage Cheese 1% | 150 grams | 157 cal |
| Peanuts | 25 g | 153 cal |
| Egg (Large) | 4 egg | 300 cal |
| Egg White | 200 g | 96 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Pistachio Nuts | 30 g | 179 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Transparent Labs - Protein Powder | 2 scoop | 250 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Brown Rice, Cooked | 150 g | 166 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Beef Jerky | 35 grams | 92 cal |
| Pistachio Nuts | 20 g | 120 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Dave's Killer Burger Buns | 2 Bun | 318 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Peanuts | 25 g | 153 cal |
| Transparent Labs - Protein Powder | 2 scoop | 250 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Brown Rice, Cooked | 150 g | 166 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Beef Jerky | 35 grams | 92 cal |
| Pistachio Nuts | 20 g | 120 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Dave's Killer Burger Buns | 2 Bun | 318 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Peanuts | 25 g | 153 cal |
| Rice Cakes (Your Choice Flavor) | 1 Rice cake | 49 cal |
| Honey | 16 g | 53 cal |
| Egg (Large) | 2 egg | 150 cal |
| Beef Bacon | 2 slice | 77 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Egg - Large (Hard Boiled) | 3 egg | 226 cal |
| Beef Jerky | 45 grams | 117 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Onion (Gm) | 80 g | 35 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 8 g | 72 cal |
| Grilled Chicken (Oz) | 4 oz | 164 cal |
| Brown Rice, Cooked | 80 g | 89 cal |
| Tyson Blackened Chicken Breast Strips | 8 oz | 296 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Fillet Mignon - Cooked | 8 oz | 336 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Sabra Classic Hummus | 30 grams | 82 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 |
| Boneless Skinless Chicken Breast (uncooked) | 9 oz | 280 cal |
| Baby Potatoes (gm)(Raw) | 250 grams | 193 cal |
| Chicken Broth (low sodium) | 0.5 cup(s) | 5 cal |
| Avocado Oil | 12 g | 108 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 |
| 93/7 Ground Beef (Raw) | 8 oz | 328 cal |
| Sesame Oil | 6 g | 54 cal |
| Garlic Clove | 1 clove | 5 cal |
| Honey | 10 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 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 |
| Brown Rice, Cooked | 150 g | 166 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).
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**
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).
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.