| Whey Protein Powder | 1 scoop | 122 cal |
| Oats | 30 g (dry) | 115 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Sirloin Steak - Cooked | 8 oz | 389 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Oats | 30 g (dry) | 115 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Oats | 30 g (dry) | 115 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Bbq Sauce | 20 grams | 40 cal |
| Low Fat Shredded Cheese | 12 grams | 39 cal |
| Chicken Breast (Cooked)(OZ) | 4.5 oz | 199 cal |
| Potatoes (gm)(Cooked) | 250 grams | 223 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 15 g | 135 cal |
| Halibut (cooked)(oz) | 8.5 oz | 269 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Oats | 30 g (dry) | 115 cal |
| Almond Butter (gm) | 15 grams | 98 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Bbq Sauce | 20 grams | 40 cal |
| Low Fat Shredded Cheese | 12 grams | 39 cal |
| Chicken Breast (Cooked)(OZ) | 4.5 oz | 199 cal |
| Sirloin Steak - Cooked | 8 oz | 389 cal |
| Sweet Potato (cooked)(Gm) | 180 g | 157 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 12 g | 108 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Egg White | 140 g | 67 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Turkey Breast (Cooked)(OZ) | 5 OZ | 195 cal |
| Chicken Breast (Cooked)(OZ) | 7 oz | 309 cal |
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Egg White | 140 g | 67 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Turkey Breast (Cooked)(OZ) | 5 OZ | 195 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 10 g | 90 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8 oz | 416 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Egg White | 140 g | 67 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Cod - Cooked (Oz) | 8 oz | 302 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 15 g | 135 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 150 g | 73 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Chipotle - 1X Chicken/Beans/Veg | 1 bowl | 382 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Sabra Classic Hummus | 35 grams | 95 cal |
| Baby Spinach | 30 grams | 10 cal |
| Olive Oil | 5 g | 45 cal |
| Seasonings | 0 to taste | 0 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Onion (Gm) | 60 g | 26 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 | 15 g | 135 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Cod - Cooked (Oz) | 8 oz | 302 cal |
| Roasted Purple Potatoes | 260 grams | 291 cal |
| Baby Carrots | 120 grams | 51 cal |
| Olive Oil | 12 g | 108 cal |
| Seasonings | 0 to taste | 0 cal |
| Kindling Sea Salt Protein Pretzels | 30 grams | 118 cal |
| Peanut Butter | 15 grams | 91 cal |
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
1) In a small bowl, lightly toss ground turkey, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
NOTE: Ground Turkey is weighed out COOKED
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**
1. Preheat oven to 400°F.
2. Toss purple potatoes and baby carrots with olive oil, salt, pepper, and paprika.
3. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly crisp.
4. While vegetables cook, season cod with garlic powder, salt, pepper, and lemon juice.
5. Heat a nonstick pan over medium heat and cook cod 3–4 minutes per side until heated through.
6. Plate roasted potatoes and carrots, then top with cod.
7. Garnish with parsley and additional lemon juice if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Paprika (Ground) (0.5 tsp), Salt & Pepper (1 To Taste Serving), Parsley (Dried)(Tbsp) (0.3 tbsp), Garlic Powder (0.5 tsp).