| ● Coffee with a splash of milk ● 1 medium piece of fruit (banana, apple, orange) | 1 | 0 cal |
| ● 250g nonfat Greek yogurt (any flavor) ● 1 scoop whey protein isolate — mix into yogurt ● 150g fresh or frozen berries (any variety) | 1 | 0 cal |
| ● 7 oz cooked lean protein (chicken breast, shrimp, tilapia, 93/7 ground beef or turkey, sirloin) ● 150–175g non-starchy vegetables (zucchini, broccoli, asparagus, brussels sprouts, bell pepper, carrots) ● 150g cooked lean starch (white rice, sweet potato, russet potato, quinoa, couscous) ● 10ml / 2 tsp cooking fat (olive oil or avocado oil) | 1 | 0 cal |
| ● 1 protein bar — target 140–160 cal, 14g+ protein (Wild Bar or similar) ● 1 medium piece of fruit (banana, apple, orange) | 1 | 0 cal |
| ● 7 oz fattier protein (salmon, 80/20 ground beef, NY Strip, pork chops, lamb, chicken thighs with skin) ● 175–200g non-starchy vegetables (zucchini, broccoli, asparagus, brussels sprouts, bell pepper, spinach) ● 100gm cooked lean starch (white rice, sweet potato, russet potato, quinoa, couscous) NOTE: No added cooking fat needed — the protein source carries the fat for this meal | 1 | 0 cal |
| ● 40–50g mixed nuts or seeds (almonds, walnuts, cashews, pistachios, peanuts) | 1 | 0 cal |
| ● Coffee with a splash of milk ● 1 protein bar — target 140–160 cal, 14g+ protein (Wild Bar or similar) | 1 | 0 cal |
| ● 200g nonfat Greek yogurt (slightly smaller portion) ● ½ scoop whey protein isolate — mix into yogurt ● 100g fresh or frozen berries or 1 medium piece of fruit (banana, apple, orange) | 1 | 0 cal |
| ● 7 oz cooked lean protein (chicken breast, shrimp, tilapia, 93/7 ground beef or turkey, sirloin) ● 100–150g non-starchy vegetables (zucchini, broccoli, asparagus, brussels sprouts, bell pepper, carrots) ● 100g cooked lean starch (white rice, sweet potato, russet potato, quinoa, couscous) ● 10ml / 2 tsp cooking fat (olive oil or avocado oil) | 1 | 0 cal |
| ● 40-60gm of Lean Jerky (beef, turkey, chicken) | 1 | 0 cal |
| ● 8 oz fattier protein (salmon, 80/20 ground beef, NY Strip, pork chops, lamb, chicken thighs with skin) ● 100–150g non-starchy vegetables (zucchini, broccoli, asparagus, brussels sprouts, bell pepper, spinach) ● 100gm cooked lean starch (white rice, sweet potato, russet potato, quinoa, couscous) NOTE: No added cooking fat needed — the protein source carries the fat for this meal | 1 | 0 cal |
| ● 40–50g mixed nuts or seeds (almonds, walnuts, cashews, pistachios, peanuts) | 1 | 0 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Blueberries | 100 g | 64 cal |
| Siggi'S - Fat Free Greek Yogurt | 170 grams | 104 cal |
| Blueberries | 150 g | 96 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Pbfit (Dry) | 25 grams | 110 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Honey | 15 g | 50 cal |
| Collagen Protein Powder | 2 scoop | 72 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Tangerine | 1 medium (~109 g) | 54 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Whole Milk Greek Yogurt | 150 grams | 145 cal |
| Whey Protein Powder | 1 scoop | 122 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 |
| Whole Milk Greek Yogurt | 150 grams | 145 cal |
| Muesli Cereal | 25 grams | 116 cal |
| Honey | 15 g | 50 cal |
| Whey Protein Powder | 0.5 scoop | 61 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) | 125 grams | 158 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Chicken Breast (Cooked)(OZ) | 4.5 oz | 199 cal |
| Quinoa (Cooked)(Grams) | 130 grams | 153 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Baby Spinach | 25 grams | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 5 oz | 260 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 cal |
| Sesame Seeds | 5 g | 34 cal |
| Grilled Chicken (Oz) | 5.5 oz | 226 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Sabra Classic Hummus | 45 grams | 123 cal |
| Baby Spinach | 30 grams | 10 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Chicken Thigh (Cooked)(Skinless) | 7 oz | 388 cal |
| Sirloin Steak (Raw) | 10 oz | 330 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Bell Pepper, Green | 1 medium (~119 g) | 28 cal |
| Olive Oil | 10 g | 90 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| New York Strip Steak - Raw | 8 oz | 508 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Spinach (Gm) | 40 g | 12 cal |
| Primal Balsamic Vinaigrette | 20 ml | 68 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Boneless Center Cut Pork Chops (Cooked) | 6 oz | 400 cal |
| Lamb Chop - Raw | 7 oz | 420 cal |
| Gold Potato (Baked) | 100 grams | 85 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 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. Prepare the Base
* Place the cooked white rice into a bowl as the foundation of your dish.
2. Add the cooked ground meat
* Mix into the rice
3. Add the Avocado (Or Guac cup for efficiency if provided in the listing)
* Slice the avocado into cubes or thin slices.
* Arrange on top of the rice and turkey.
4. Season with Sauce
* Drizzle the low-sodium soy sauce evenly across the bowl.
* You can adjust the amount depending on taste.
5. Finish with Sesame Seeds
* Sprinkle sesame seeds over the top for added crunch and flavor.
6. **Optional Add-Ons (low-calorie boosts)**
* Fresh cucumber, radish, or shredded cabbage for crunch.
* Pickled ginger or a squeeze of lime for brightness.
* Chili flakes or sriracha (sparingly) for heat.
7. Serve & Enjoy
Step 1: Add cooked quinoa to a skillet over medium heat and warm for 1–2 minutes.
Step 2: Add olive oil, cherry tomatoes, and spinach to the same pan and cook 2–3 minutes until tomatoes soften and spinach wilts.
Step 3: Stir in the cooked chicken breast, season with salt, pepper, and optional garlic or oregano, and heat for 1–2 more minutes.
Step 4: Remove from heat, drizzle with lemon juice, and top with parsley if desired.
Step 5: Serve warm and enjoy.
(For quick prep - toss in microwave or air fryer for quick heat option utilizing pre-prepped chicken and quinoa)
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: Meat is weighed out COOKED or RAW depending on listing (be mindful to double check and if you have a preference let us know)
1) Cook the protein source
Season with salt, pepper, and garlic powder.
2)Prepare the Rice
Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).
3)Assemble the Bowl
Start with baby spinach at the base then add warm rice and cooked protein source. Top with dressing and sliced avocado to stir in.
"1) Prep the chicken
Slice the cooked chicken 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, chicken slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired."
1 . Preheat grill to high heat.
2. Season steak with garlic powder, salt, and pepper.
3. Grill steak 4–5 minutes per side to desired doneness.
4. Toss peppers with olive oil and salt.
5. Grill peppers 4–5 minutes until slightly charred.
6. Slice steak and serve over rice with peppers.