| Egg (Large) | 3 egg | 226 cal |
| Watermelon | 250 g | 85 cal |
| Egg White | 150 g | 73 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Peanut Butter | 20 grams | 122 cal |
| Papaya | 250 g | 120 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Egg (Large) | 3 egg | 226 cal |
| Watermelon | 250 g | 85 cal |
| Egg White | 150 g | 73 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Peanut Butter | 20 grams | 122 cal |
| Watermelon | 350 g | 119 cal |
| Salmon (Cooked) | 8 oz | 400 cal |
| Olive Oil | 15 g | 135 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Egg (Large) | 3 egg | 226 cal |
| Watermelon | 250 g | 85 cal |
| Egg White | 150 g | 73 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Peanut Butter | 20 grams | 122 cal |
| Papaya | 250 g | 120 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| Pumpkin | 100 g | 31 cal |
| Sweet Potato (cooked)(Gm) | 180 g | 157 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 15 g | 135 cal |
| Egg (Large) | 3 egg | 226 cal |
| Watermelon | 250 g | 85 cal |
| Egg White | 150 g | 73 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Peanut Butter | 20 grams | 122 cal |
| Watermelon | 350 g | 119 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| Pumpkin | 100 g | 31 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Sweet Potato (cooked)(Gm) | 180 g | 157 cal |
| Olive Oil | 15 g | 135 cal |
| Egg (Large) | 3 egg | 226 cal |
| Watermelon | 250 g | 85 cal |
| Egg White | 150 g | 73 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Peanut Butter | 20 grams | 122 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Ahi Tuna | 8 oz | 251 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Avg Alcoholic Drink | 2 serving | 256 cal |
| Olive Oil | 15 g | 135 cal |
| Oats | 40 g (dry) | 153 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Greek Yogurt - Nonfat - Any Flavor | 120 grams | 67 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Peanut Butter | 25 grams | 153 cal |
| Egg (Large) | 2 egg | 150 cal |
| Grilled Chicken (Oz) | 3.5 oz | 144 cal |
| Avg Alcoholic Drink | 1 serving | 128 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Ahi Tuna | 8 oz | 251 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Avg Alcoholic Drink | 2 serving | 256 cal |
| Olive Oil | 15 g | 135 cal |
| Greek Yogurt - Nonfat - Any Flavor | 120 grams | 67 cal |
| Almond Milk, Unsweetened (FLOZ) | 3 fl oz | 13 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Oats | 40 g (dry) | 153 cal |
| Peanut Butter | 25 grams | 153 cal |
| Egg (Large) | 2 egg | 150 cal |
| Grilled Chicken (Oz) | 3.5 oz | 144 cal |
| Avg Alcoholic Drink | 1 serving | 128 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Salmon (Cooked) | 7.5 oz | 375 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Avg Alcoholic Drink | 2 serving | 256 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Almond Milk, Unsweetened (FLOZ) | 10 fl oz | 43 cal |
| Greek Yogurt - Nonfat - Any Flavor | 130 grams | 73 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Peanut Butter | 25 grams | 153 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 15 grams | 77 cal |
| Blueberries | 60 g | 38 cal |
| Oatmeal Prepared With Quick Oats | 45 grams | 175 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 160 g | 140 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 10 g | 90 cal |
| Tuna, Canned In Water, Drained | 180 g | 197 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Pumpkin | 120 g | 37 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 12 g | 108 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 100 g | 31 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 2 tbsp | 16 cal |
| Olive Oil | 15 g | 135 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1.5 can | 266 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Sesame Seeds | 5 g | 34 cal |
| Olive Oil | 8 g | 72 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (Gm)(Uncooked) | 250 grams | 235 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 15 g | 135 cal |
| Seasonings | 0 to taste | 0 cal |
| Fat Free Plain Greek Yogurt | 50 grams | 28 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Avg Alcoholic Drink | 2 serving | 256 cal |
| Olive Oil | 10 g | 90 cal |
| Greek Yogurt - Nonfat - Any Flavor | 160 grams | 90 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
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.
Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.
Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.
Roast or sauté your veggies with simple seasoning in olive oil.
Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.
Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.
Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).
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!
1. Prepare the Base
* Place the cooked white rice into a bowl as the foundation of your dish.
2. Add the Tuna
* Drain the can of tuna.
* Flake the tuna with a fork and layer it evenly over the rice.
3. Add the Avocado
* Slice the avocado into cubes or thin slices.
* Arrange on top of the rice and tuna.
4. Season with Sauce
* Drizzle the low-sodium soy sauce evenly across the bowl.
* You can adjust the amount depending on taste.
5. Finish with Sesame Seeds
* Sprinkle sesame seeds over the top for added crunch and flavor.
6. **Optional Add-Ons (low-calorie boosts)**
* Fresh cucumber, radish, or shredded cabbage for crunch.
* Pickled ginger or a squeeze of lime for brightness.
* Chili flakes or sriracha (sparingly) for heat.
7. Serve & Enjoy