| Egg (Large) | 1 egg | 75 cal |
| Egg White | 200 g | 96 cal |
| Nonfat - Yogurt | 150 grams | 88 cal |
| Granola | 15 grams | 71 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Apple (Whole) | 0 medium (~182 g) | 0 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pickled Cucumber Dill | 20 grams | 4 cal |
| Olive Oil | 10 g | 90 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Apple Cider Vinegar | 1 tablespoons | 4 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Egg Yolk | 1 Yolk | 61 cal |
| Mandarin Orange | 2 medium | 80 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 200 g | 96 cal |
| Nonfat - Yogurt | 150 grams | 88 cal |
| Granola | 15 grams | 71 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Apple (Whole) | 0 medium (~182 g) | 0 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| BBQ Sauce | 30 grams | 60 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mandarin Orange | 2 medium | 80 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Chicken Breast - Raw - Skinless | 5 oz | 162 cal |
| Italian Seasoning | 1 tsp | 3 cal |
| Onion Powder | 0.5 tsp | 4 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Pepper, Black, Ground | 1 dash | 0 cal |
| Minced Garlic | 4 grams | 3 cal |
| Sundried Tomatoes | 15 grams | 42 cal |
| Chicken Broth (low sodium) | 0.5 cup(s) | 5 cal |
| Heavy Cream | 1 tablespoons | 45 cal |
| Grated Parmesan Cheese | 15 grams | 65 cal |
| Baby Spinach | 1 grams | 0 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 200 g | 96 cal |
| Nonfat - Yogurt | 150 grams | 88 cal |
| Granola | 15 grams | 71 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Apple (Whole) | 0 medium (~182 g) | 0 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 50 grams | 19 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 8 g | 72 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Mandarin Orange | 2 medium | 80 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Grilled Chicken (Oz) | 1 oz | 41 cal |
| Chicken Breast - Raw - Skinless | 5 oz | 162 cal |
| Italian Seasoning | 1 tsp | 3 cal |
| Onion Powder | 0.5 tsp | 4 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Pepper, Black, Ground | 1 dash | 0 cal |
| Minced Garlic | 4 grams | 3 cal |
| Sundried Tomatoes | 15 grams | 42 cal |
| Chicken Broth (low sodium) | 0.5 cup(s) | 5 cal |
| Heavy Cream | 1 tablespoons | 45 cal |
| Grated Parmesan Cheese | 15 grams | 65 cal |
| Baby Spinach | 1 grams | 0 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 200 g | 96 cal |
| Nonfat - Yogurt | 150 grams | 88 cal |
| Granola | 15 grams | 71 cal |
| Beef Jerky | 40 grams | 104 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| BBQ Sauce | 30 grams | 60 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mandarin Orange | 2 medium | 80 cal |
| Chicken Breast, Cooked | 200 g | 301 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 6 g | 54 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Parsley (Dried)(Tbsp) | 0.5 tbsp | 0 cal |
| Chili Powder | 0.5 tsp | 4 cal |
| Salt | 0.5 tsp | 0 cal |
| Sweet Potato (Gm)(Uncooked) | 180 grams | 169 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| Nonfat - Yogurt | 200 grams | 118 cal |
| Granola | 30 grams | 142 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Beef Jerky | 50 grams | 131 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| BBQ Sauce | 40 grams | 80 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
| Mandarin Orange | 2 medium | 80 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Chicken Breast, Cooked | 200 g | 301 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Parsley (Dried)(Tbsp) | 0.5 tbsp | 0 cal |
| Chili Powder | 0.5 tsp | 4 cal |
| Salt | 0.5 tsp | 0 cal |
| Sweet Potato (Gm)(Uncooked) | 250 grams | 235 cal |
| Oatmeal (Dry) | 40 grams | 155 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Greek Yogurt - Nonfat - Any Flavor | 180 grams | 101 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Muscle Milk - Protein Powder | 1 scoop | 130 cal |
| Drinking Water | 2 cups | 0 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Sirloin Steak - Cooked | 4.5 oz | 219 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Parsley (Dried)(Tbsp) | 0.5 tbsp | 0 cal |
| Chili Powder | 0.5 tsp | 4 cal |
| Salt | 0.5 tsp | 0 cal |
| Sweet Potato (Gm)(Uncooked) | 180 grams | 169 cal |
| Oatmeal (Dry) | 40 grams | 155 cal |
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 150 g | 73 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Olive Oil | 7 g | 63 cal |
| Sesame Seeds | 4 g | 27 cal |
| Spinach (Gm) | 30 g | 9 cal |
| Chickpeas (Canned)(Drained) | 20 g | 29 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Salmon (Cooked) | 5 oz | 250 cal |
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).
MAKES 2 SERVINGS: 1) Season the chicken breasts with Italian seasoning, onion powder, and salt and pepper. Season on both sides
of the chicken.
2) Spray the inside of the crockpot with nonstick cooking spray. Layer the seasoned chicken in the bottom of
the crockpot.
3) In a mixing bowl, whisk together the chicken broth, heavy cream, minced garlic, chopped sundried tomatoes,
and parmesan cheese.
4) Pour the sauce over the chicken into the crock pot.
Cook on high for 3 hours, or low for 5 hours.
5) Right before serving, add the chopped spinach to the crockpot. Replace the lid and allow the spinach to wilt.
6) Season with additional salt and pepper if needed.
Seasonings: herbs italian seasoning, Salt (Dash) (1 dash), Pepper, Black, Ground (2 dash), Onion Powder (1.5 tsp).
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
NOTE: chicken is weighed out COOKED
1. Cook up chicken. Season with salt and pepper to taste.
2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.
3. Drizzle olive oil and vinegar over salad and gently toss.
4. Sprinkle with salt and pepper top with cooked chicken.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).
* SWEET POTATO IS WEIGHED OUT UNCOOKED
Directions
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. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili and salt; mix until well combined.
4) Place 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.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Parsley (Dried)(Tbsp) (0.5 tbsp), Chili Powder (0.5 tsp), Salt (0.5 tsp).
NOTE: Salmon is weighed out COOKED
Add all ingredients in a bowl and whisk together. Top off with light dressing as needed.
Can add spinach in after mixing so it doesn't get soggy.