| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Roasted Broccoli | 50 grams | 55 cal |
| Olive Oil | 8 g | 72 cal |
| Almonds | 25 g | 155 cal |
| Beef Jerky | 60 grams | 156 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Potatoes (Uncooked) | 250 g | 183 cal |
| Cherry Tomatoes | 35 grams | 13 cal |
| Tossed Salad (With Light Dressing) | 1 serving | 121 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 125 grams | 176 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 6 g | 54 cal |
| Thomas' Bagel (Plain) | 1 bagel | 266 cal |
| Peanut Butter | 15 grams | 91 cal |
| Formula 369 | 2 scoop | 240 cal |
| Salmon (Cooked) | 5 oz | 250 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Olive Oil | 12 g | 108 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Roasted Broccoli | 50 grams | 55 cal |
| Olive Oil | 8 g | 72 cal |
| Almonds | 25 g | 155 cal |
| Beef Jerky | 50 grams | 131 cal |
| Pork Tenderloin (Cooked) | 6 oz | 242 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Cherry Tomatoes | 35 grams | 13 cal |
| Tossed Salad (With Light Dressing) | 1 serving | 121 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 6 g | 54 cal |
| Thomas' Bagel (Plain) | 1 bagel | 266 cal |
| Peanut Butter | 15 grams | 91 cal |
| Formula 369 | 2 scoop | 240 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Rao'S Marinara Sauce | 45 grams | 34 cal |
| Olive Oil | 12 g | 108 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Roasted Broccoli | 50 grams | 55 cal |
| Olive Oil | 8 g | 72 cal |
| Almonds | 25 g | 155 cal |
| Beef Jerky | 40 grams | 104 cal |
| Onion (Gm) | 80 g | 35 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 | 8 g | 72 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Thomas' Bagel (Plain) | 1 bagel | 266 cal |
| Peanut Butter | 20 grams | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Formula 369 | 2 scoop | 240 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 125 grams | 176 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 8 g | 72 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 5 oz | 250 cal |
| Potatoes (Uncooked) | 150 g | 110 cal |
| Roasted Broccoli | 50 grams | 55 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Pineapple, Frozen | 80 g | 45 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Orange Juice, Fresh | 80 g | 37 cal |
| Oatmeal (Dry) | 35 grams | 135 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Mixed Vegetables (Your Choice) | 200 grams | 80 cal |
| Olive Oil | 8 g | 72 cal |
| Non-Fat Cottage Cheese | 200 grams | 133 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Olive Oil | 8 g | 72 cal |
| Cherry Tomatoes | 45 grams | 17 cal |
| Tossed Salad (With Light Dressing) | 1 serving | 121 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
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**