| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Romaine/Cos Lettuce | 150 g | 31 cal |
| Cherry Tomatoes | 80 grams | 31 cal |
| Cucumber | 100 g | 18 cal |
| Red Onion (gm) | 50 grams | 19 cal |
| Red Wine Vinegar | 2 tsp | 4 cal |
| Olive Oil | 10 g | 90 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 15 g | 135 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Romaine/Cos Lettuce | 150 g | 31 cal |
| Cherry Tomatoes | 80 grams | 31 cal |
| Cucumber | 100 g | 18 cal |
| Red Onion (gm) | 50 grams | 19 cal |
| Red Wine Vinegar | 2 tsp | 4 cal |
| Olive Oil | 10 g | 90 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Taco Seasoning Mix (40% Less Sodium) | 10 grams | 27 cal |
| Black Beans (Boiled) | 25 grams | 33 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Sweet Corn, Frozen | 30 g | 30 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Salsa | 75 grams | 25 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Olive Oil | 10 g | 90 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Chobani - Zero Sugar Cup (150gm) | 1 cup | 68 cal |
| Cottage Cheese 1% | 140 grams | 146 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Chia Seeds (Gm) | 12 grams | 61 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Granola | 30 grams | 142 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Potatoes (Uncooked) | 260 g | 190 cal |
| Olive Oil | 10 g | 90 cal |
| Seasonings | 0 to taste | 0 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Chobani - Zero Sugar Cup (150gm) | 1 cup | 68 cal |
| Cottage Cheese 1% | 140 grams | 146 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Chia Seeds (Gm) | 12 grams | 61 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Granola | 30 grams | 142 cal |
| Tuna Steak - Cooked | 6 oz | 285 cal |
| White Rice (Cooked) | 160 grams | 201 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 10 g | 90 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Rotisserie Chicken (No Skin) | 6 oz | 283 cal |
| Romaine/Cos Lettuce | 150 g | 31 cal |
| Cherry Tomatoes | 80 grams | 31 cal |
| Cucumber | 80 g | 15 cal |
| Red Onion (gm) | 50 grams | 19 cal |
| Red Wine Vinegar | 2 tsp | 4 cal |
| Olive Oil | 10 g | 90 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 12 g | 108 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Rotisserie Chicken (No Skin) | 6 oz | 283 cal |
| Romaine/Cos Lettuce | 150 g | 31 cal |
| Cherry Tomatoes | 80 grams | 31 cal |
| Cucumber | 80 g | 15 cal |
| Red Onion (gm) | 50 grams | 19 cal |
| Red Wine Vinegar | 2 tsp | 4 cal |
| Olive Oil | 10 g | 90 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Cod - Cooked (Oz) | 5.5 oz | 207 cal |
| Roasted Potatoes | 250 grams | 240 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 15 g | 135 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Premier Protein Shake | 1 bottle | 167 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Profeel - Protein Pudding (chocolate) | 150 g | 127 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Romaine/Cos Lettuce | 150 g | 31 cal |
| Cherry Tomatoes | 80 grams | 31 cal |
| Cucumber | 100 g | 18 cal |
| Red Onion (gm) | 50 grams | 19 cal |
| Red Wine Vinegar | 2 tsp | 4 cal |
| Olive Oil | 10 g | 90 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Pork Tenderloin (Cooked) | 7 oz | 282 cal |
| White Rice (Cooked) | 160 grams | 201 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 10 g | 90 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| Core Power 26G Protein | 1 bottle | 181 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Creatine | 10 grams | 0 cal |
| Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans | 1 serving | 585 cal |
| Wegmans Teriyaki Chicken | 8 oz | 275 cal |
| Minute Rice | 1 cups | 199 cal |
| Olive Oil | 12 g | 108 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Taco Seasoning Mix (40% Less Sodium) | 10 grams | 27 cal |
| Black Beans (Boiled) | 30 grams | 39 cal |
| Corn (canned) | 30 grams | 24 cal |
| Salsa | 100 grams | 34 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.5 medium (~123 g) | 14 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Olive Oil | 6 g | 54 cal |
| Onion (Gm) | 60 g | 26 cal |
| Bell Pepper | 80 g | 24 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 15 g | 135 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
1. Wash and dry the romaine lettuce thoroughly, then chop into bite-sized pieces.
2. Slice cherry tomatoes in half.
3. Peel and slice cucumber into thin rounds or half-moons.
4. Thinly slice the red onion.
5. In a large bowl, combine romaine, tomatoes, cucumber, and red onion.
6. In a small bowl, whisk together red wine vinegar and olive oil.
7. Pour dressing over the salad and toss evenly until lightly coated.
8. Season with salt and pepper to taste if desired.
9. Serve immediately for best texture.
1. Cook chicken (grill/bake/airfry/skillet) with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice and remaining tablespoon of taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with chicken breast and dress with the bean and corn mixture.
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).
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers and any remaining taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with steak and dress with the bean and corn mixture.
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**