| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Granola | 20 grams | 95 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 8 g | 72 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Granola | 20 grams | 95 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| Sirloin Steak - Cooked | 8 oz | 389 cal |
| Potatoes (gm)(Cooked) | 250 grams | 223 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 15 g | 135 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Granola | 20 grams | 95 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Granola | 20 grams | 95 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8 oz | 416 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Granola | 20 grams | 95 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| Cod - Cooked (Oz) | 9 oz | 339 cal |
| Potatoes (gm)(Cooked) | 300 grams | 267 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 15 g | 135 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 150 g | 73 cal |
| Potatoes (gm)(Cooked) | 120 grams | 107 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 5 g | 45 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 8 g | 72 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 150 g | 73 cal |
| Potatoes (gm)(Cooked) | 120 grams | 107 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Olive Oil | 5 g | 45 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Cottage Cheese 1% | 120 grams | 126 cal |
| Dried Apricots | 35 g | 81 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Nuts | 15 grams | 94 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
| Whole Foods - Lemon Rosemary Chicken (Prepared Foods) | 7 oz | 248 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Whole Foods - Grilled Salmon (Prepared Foods) | 6 oz | 286 cal |
| Minute Rice | 1 cups | 199 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
| Onion (Gm) | 60 g | 26 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 12 g | 108 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| White Rice (Cooked) | 130 grams | 164 cal |
| Cod - Cooked (Oz) | 9 oz | 339 cal |
| Baby Carrots | 120 grams | 51 cal |
| Olive Oil | 15 g | 135 cal |
| Seasonings | 0 to taste | 0 cal |
| Roasted Potatoes | 280 grams | 269 cal |
| Flank Steak - (Cooked) | 8 oz | 405 cal |
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Bell Pepper | 100 g | 31 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Garlic | 8 g | 12 cal |
| Ginger (Ground)(tsp) | 1 tsp | 7 cal |
| Sesame Oil (Tsp) | 1 tsp | 45 cal |
| Shrimp (Cooked) | 9 oz | 297 cal |
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Classico Creamy Alfredo Pasta Sauce | 85 grams | 74 cal |
| Olive Oil | 12 g | 108 cal |
| Minced Garlic | 5 grams | 4 cal |
| Grated Parmesan Cheese | 15 grams | 65 cal |
| Seasonings | 0 to taste | 0 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Heat pan
Lightly coat pan with olive oil spray over medium heat. Add garlic and cook 20 seconds until fragrant.
Warm shrimp
Add shrimp, season lightly with salt, pepper, and Italian seasoning. Heat 1 to 2 minutes. Remove and set aside.
Build the sauce
Lower heat. Add Classico Light Alfredo, Greek yogurt, and milk. Stir constantly until smooth and warm. Do not let it boil.
Add cheese
Stir in Parmesan until fully incorporated.
Combine
Add cooked pasta and shrimp back to the pan. Toss until evenly coated.
Seasonings: Italian Seasoning (1 tsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
Sear steak strips hard in hot pan, remove
Stir fry veggies 3–4 min
Add garlic + ginger (30 sec)
Toss steak back in
Add soy + sesame oil
Stir in cooked noodles until coated
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).