| Banana, Single | 0.5 medium (~118 g) | 59 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Chicken Tinga With Cauliflower Rice (Chopt) | 1 serving | 572 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Brown Rice, Cooked | 80 g | 89 cal |
| Salmon, Raw | 6 g | 12 cal |
| Baby Spinach | 25 grams | 8 cal |
| Chickpeas (Canned)(Drained) | 30 g | 43 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Sesame Seeds | 5 g | 34 cal |
| Garlic Powder | 0.25 tsp | 3 cal |
| Paprika (Ground) | 0.25 tsp | 2 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Primal Balsamic Vinaigrette | 1 ml | 3 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Sabra Classic Hummus | 30 grams | 82 cal |
| Banana, Single | 0.5 medium (~118 g) | 59 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Double Chicken Kabob, Vermicelli Rice, Mixed Vegetables, Hummus (Naya) | 1 serving | 597 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Brown Rice, Cooked | 80 g | 89 cal |
| Salmon, Raw | 6 g | 12 cal |
| Baby Spinach | 25 grams | 8 cal |
| Chickpeas (Canned)(Drained) | 30 g | 43 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Sesame Seeds | 5 g | 34 cal |
| Garlic Powder | 0.25 tsp | 3 cal |
| Paprika (Ground) | 0.25 tsp | 2 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Primal Balsamic Vinaigrette | 1 ml | 3 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Sabra Classic Hummus | 30 grams | 82 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Double Chicken Kabob, Vermicelli Rice, Mixed Vegetables, Hummus (Naya) | 1 serving | 597 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Brown Rice, Cooked | 80 g | 89 cal |
| Salmon, Raw | 6 g | 12 cal |
| Baby Spinach | 25 grams | 8 cal |
| Chickpeas (Canned)(Drained) | 30 g | 43 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Sesame Seeds | 5 g | 34 cal |
| Garlic Powder | 0.25 tsp | 3 cal |
| Paprika (Ground) | 0.25 tsp | 2 cal |
| Salt & Pepper | 1 To Taste Serving | 0 cal |
| Primal Balsamic Vinaigrette | 1 ml | 3 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Sabra Classic Hummus | 30 grams | 82 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Double Chicken Kabob, Whole Wheat Wrap, Mixed Vegetables, Cucumber Yogurt (Naya) | 1 serving | 561 cal |
| Non-Fat Cottage Cheese | 200 grams | 133 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Brown Rice, Cooked | 80 g | 89 cal |
| Ground Chicken (Cooked) | 6 oz | 330 cal |
| Onion (Gm) | 50 g | 22 cal |
| Garlic | 5 g | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium | 15 g | 9 cal |
| Hot Chili Sauce, Sriracha (tsp) | 1 tsp | 2 cal |
| Cumin Ground (Tsp) | 1 tsp | 10 cal |
| Cayenne Pepper | 0.5 tsp | 0 cal |
| Salt | 0.5 tsp | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Iceberg Lettuce (Leaf) | 1 Leaf (med - 8gm) | 2 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Sabra Classic Hummus | 30 grams | 82 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Walnuts | 10 g | 70 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Baby Leaf Salad | 150 g | 33 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 |
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Brown Rice, Cooked | 175 g | 194 cal |
| Ground Chicken (Cooked) | 6 oz | 330 cal |
| Onion (Gm) | 50 g | 22 cal |
| Garlic | 5 g | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium | 15 g | 9 cal |
| Hot Chili Sauce, Sriracha (tsp) | 1 tsp | 2 cal |
| Cumin Ground (Tsp) | 1 tsp | 10 cal |
| Cayenne Pepper | 0.5 tsp | 0 cal |
| Salt | 0.5 tsp | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Iceberg Lettuce (Leaf) | 1 Leaf (med - 8gm) | 2 cal |
| Mixed Vegetables (Your Choice) | 200 grams | 80 cal |
| Sabra Classic Hummus | 30 grams | 82 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Cinnamon | 5 grams | 16 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Peanut Butter | 15 grams | 91 cal |
| Smucker'S Strawberry Sugar Free Jam | 20 grams | 24 cal |
| Baby Leaf Salad | 150 g | 33 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 |
| Perfect Bar | 1 bar | 347 cal |
| Brown Rice, Cooked | 175 g | 194 cal |
| Ground Chicken (Cooked) | 6 oz | 330 cal |
| Onion (Gm) | 50 g | 22 cal |
| Garlic | 5 g | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium | 15 g | 9 cal |
| Hot Chili Sauce, Sriracha (tsp) | 1 tsp | 2 cal |
| Cumin Ground (Tsp) | 1 tsp | 10 cal |
| Cayenne Pepper | 0.5 tsp | 0 cal |
| Salt | 0.5 tsp | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Iceberg Lettuce (Leaf) | 1 Leaf (med - 8gm) | 2 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chia Seeds (Gm) | 15 grams | 77 cal |
| Cinnamon | 5 grams | 16 cal |
| Dandy Blend Coffee Alternative | 1 tsp | 4 cal |
| Almond Milk, Unsweetened (FLOZ) | 1 fl oz | 5 cal |
| Trout (Cooked) | 7.5 oz | 368 cal |
| Quinoa (Cooked)(Grams) | 200 grams | 236 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Brown Rice, Cooked | 80 g | 89 cal |
| Ground Chicken (Cooked) | 6 oz | 330 cal |
| Onion (Gm) | 50 g | 22 cal |
| Garlic | 5 g | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium | 15 g | 9 cal |
| Hot Chili Sauce, Sriracha (tsp) | 1 tsp | 2 cal |
| Cumin Ground (Tsp) | 1 tsp | 10 cal |
| Cayenne Pepper | 0.5 tsp | 0 cal |
| Salt | 0.5 tsp | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Iceberg Lettuce (Leaf) | 1 Leaf (med - 8gm) | 2 cal |
| Lindt Excellence Dark Chocolate - 85% Cocoa | 1 squares | 62 cal |
1)Preheat air fryer to 390°F (200°C).
2)Season salmon with olive oil, garlic powder, paprika, salt, and pepper.
3)Place salmon in the air fryer basket and cook for 9–11 minutes until crisp on top and flakey inside.
4)While the salmon cooks, warm rice in the microwave or on stovetop.
5)Toss spinach and chickpeas in a bowl with lemon juice and optional vinaigrette.
6)Assemble bowl: add rice as the base, then greens and chickpeas, and place air-fried salmon on top.
7)Sprinkle sesame seeds over the bowl for texture and light nuttiness.
8)Optional: Add a small side of steamed broccoli or asparagus for added volume with minimal calories.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp), Salt & Pepper (1 To Taste Serving).
Cook rice in bulk
Set and forget (rice cooker if possible)
Cook chicken mix
Pan on medium heat
Add onion → cook 2–3 min
Add garlic → 30 sec
Add ground chicken → cook fully
Season
Add cumin, chili flakes, salt, pepper
Add soy sauce + sriracha
Mix and cook 1–2 more minutes
Store
Portion chicken + rice into containers
Keep lettuce separate (important for freshness)
Seasonings: Hot Chili Sauce, Sriracha (tsp) (1 tsp), Cayenne Pepper (0.5 tsp), Salt (0.5 tsp), Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (1 tsp).
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)