| Banana, Single | 1 medium (~118 g) | 116 cal |
| whey protein powder | 0.5 scoop | 61 cal |
| Pbfit (Dry) | 15 grams | 66 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Honey | 15 g | 50 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Honey | 15 g | 50 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Cream Of Rice | 40 g | 144 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Oatmeal (Dry) | 40 grams | 155 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Low Fat Shredded Cheese | 15 grams | 49 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Chicken Sausage - Costco | 1 link | 124 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Banana, Single | 0.5 medium (~118 g) | 59 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Baby Spinach | 30 grams | 10 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Gnc - Wheybolic Ripped | 1.5 scoop | 152 cal |
| Thomas Bagel Thin | 1 bagel | 109 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 105 g | 51 cal |
| 93/7 Lean Ground Beef (Cooked) | 3 oz | 138 cal |
| Sirloin Steak - Cooked | 4 oz | 195 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 150 g | 73 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| 80 calories & delightful wheat hamburger buns by sara lee | 2 bun | 162 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Bbq Sauce | 40 grams | 80 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Chicken Breast (Cooked)(OZ) | 4.5 oz | 199 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Black Beans (Canned) | 80 grams | 66 cal |
| Olive Oil | 10 g | 90 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 |
| 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) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Bbq Sauce | 40 grams | 80 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Chicken Thigh (Cooked)(Skinless) | 5 oz | 277 cal |
| Couscous | 60 g | 220 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Sweet Potato (Gm)(Uncooked) | 250 grams | 235 cal |
| Olive Oil | 15 g | 135 cal |
| Salt | 0.5 tsp | 0 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Black Pepper (tsp) | 0.5 tsp | 5 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Cookbook | 1 | 0 cal |
| Meal Ideas | 1 | 0 cal |
| Testosterone-Boosting Foods | 1 | 0 cal |
| Resturaunt PlayBook Guide | 1 | 0 cal |
| Food Swap Calculator | 1 | 0 cal |
| Low Calorie Sauce Options | 1 | 0 cal |
| MyFitnessPal Resturaunt Utility | 1 | 0 cal |
| Trainerize Built-In Meal Tracking | 1 | 0 cal |
Mix ingredients in a blender and add water or ice as needed to reach desired consistency.
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
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.
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
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**
Preheat the oven to 450 degrees.
1. Cut the potatoes into 1/4″ thin strips, or to your desired thickness and length. Mix all other ingredients together in a large bowl and toss with the potatoes until they are evenly coated. (can add more or less spices as desired)
2. Transfer the potatoes to a large baking sheet covered with parchment paper/aluminum foil. Spread the potatoes in a single layer. Try not to overcrowd or have multiple layers of fries — you want them to be roasted, not steamed.
3. Place in the oven and cook for 25-30 minutes, turning the fries once or twice during that time to cook evenly. May take more or less time, depending on the size and thickness you cut the fries.
Remove once the edges slightly begin to brown and fries begin to crisp. Sprinkle course salt (optional) on top when they are hot out of the oven.
1) In a small bowl, lightly toss ground beef, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
NOTE: Ground beef is weighed out COOKED