| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 50 g (dry) | 192 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Honey | 10 g | 33 cal |
| Peanut Butter | 15 grams | 91 cal |
| Grilled Chicken (Oz) | 6 oz | 246 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 | 8 g | 72 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Black Beans | 50 g | 71 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 50 g (dry) | 192 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Honey | 10 g | 33 cal |
| Peanut Butter | 20 grams | 122 cal |
| Grilled Chicken (Oz) | 6 oz | 246 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 |
| Salmon (Cooked) | 8 oz | 400 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Black Beans | 50 g | 71 cal |
| Olive Oil | 12 g | 108 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 50 g (dry) | 192 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Honey | 10 g | 33 cal |
| Peanut Butter | 15 grams | 91 cal |
| Grilled Chicken (Oz) | 6 oz | 246 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 | 8 g | 72 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Black Beans | 50 g | 71 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 50 g (dry) | 192 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Honey | 10 g | 33 cal |
| Peanut Butter | 15 grams | 91 cal |
| Grilled Chicken (Oz) | 6 oz | 246 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 | 8 g | 72 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Black Beans | 50 g | 71 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oats | 50 g (dry) | 192 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Honey | 10 g | 33 cal |
| Peanut Butter | 15 grams | 91 cal |
| Grilled Chicken (Oz) | 6 oz | 246 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 | 8 g | 72 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Black Beans | 50 g | 71 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 150 g | 73 cal |
| Potatoes (gm)(Cooked) | 180 grams | 160 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Seasonings | 0 to taste | 0 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8 oz | 416 cal |
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 10 g | 90 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 150 g | 73 cal |
| Potatoes (gm)(Cooked) | 180 grams | 160 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Seasonings | 0 to taste | 0 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8 oz | 416 cal |
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 60 g | 38 cal |
| Oatmeal Prepared With Quick Oats | 50 grams | 195 cal |
| Chicken Breast, Cooked | 150 g | 226 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Croutons | 30 grams | 133 cal |
| Grated Parmesan Cheese | 15 grams | 65 cal |
| LifeSmart 55% Less Fat Caesar Dressing | 25 ml | 59 cal |
| 93/7 Lean Ground Beef (Cooked) | 8.5 oz | 391 cal |
| White Rice (Cooked) | 160 grams | 201 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 15 g | 135 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8.5 oz | 442 cal |
| Roasted Potatoes | 160 grams | 154 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 10 g | 90 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 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.
NOTE: ground beef is weighed out COOKED
1. Cook up ground beef. 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 ground beef.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).
1. In a jar or container, add the oats, chia seeds, and protein powder.
2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.
3. Add blueberries on top, then stir lightly to combine.
4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.
5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.
Chop fresh romaine/cos lettuce and add to a large bowl
Toss with Caesar dressing until evenly coated
Add grated parmesan cheese
Sprinkle in croutons for crunch
Top with cooked chicken breast and toss lightly before serving