| Egg (Large) | 3 egg | 226 cal |
| Egg White | 50 g | 25 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Blueberries | 100 g | 64 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Potatoes (Uncooked) | 220 g | 160 cal |
| Olive Oil | 15 g | 135 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 50 g | 25 cal |
| Egg (Large) | 3 egg | 226 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 60 grams | 28 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 50 g | 25 cal |
| Egg (Large) | 3 egg | 226 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Potatoes (gm)(Cooked) | 160 grams | 143 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 6 g | 54 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 50 g | 25 cal |
| Egg (Large) | 3 egg | 226 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Olive Oil | 6 g | 54 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Potatoes (gm)(Cooked) | 160 grams | 143 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 50 g | 25 cal |
| Egg (Large) | 3 egg | 226 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Canned Chunk Chicken Breast (In Water) | 6.5 oz | 178 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pickled Cucumber Dill | 20 grams | 4 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 50 g | 25 cal |
| Egg (Large) | 3 egg | 226 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Canned Chunk Chicken Breast (In Water) | 6.5 oz | 178 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pickled Cucumber Dill | 20 grams | 4 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Onion (Gm) | 60 g | 26 cal |
| Bell Pepper | 90 g | 28 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 cal |
| Olive Oil | 12 g | 108 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 50 g | 25 cal |
| Egg (Large) | 3 egg | 226 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Canned Chunk Chicken Breast (In Water) | 6.5 oz | 178 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pickled Cucumber Dill | 20 grams | 4 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 60 grams | 28 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 6 g | 54 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| A2/A2 - 2% Milk | 260 ml | 135 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Costco - Chicken Souvlaki Skewers | 1.5 skewers | 215 cal |
| Minute Rice | 1 cups | 199 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Blueberries | 100 g | 64 cal |
| Granola | 20 grams | 95 cal |
| Megafit - Mf Burger | 1 serving | 643 cal |
| Megafit - Chicken Meatballs & Tortellini | 1 serving | 596 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Blueberries | 120 g | 77 cal |
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
1. Make the mayo
• Whisk egg yolk, vinegar, lemon juice, salt, and pepper.
• Slowly drizzle in olive oil while whisking until thick and creamy.
2. Prepare the chicken salad
• Flake the drained chicken with a fork.
• Add onion and pickles.
• Fold in about 3 Tbsp of the homemade mayo (adjust to taste).
• Season with salt and pepper.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Apple Cider Vinegar (1 tablespoons).
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**