| Banana, Single | 1 medium (~118 g) | 116 cal |
| Oatmeal Prepared With Quick Oats | 50 grams | 195 cal |
| 1St Phorm - Protein Powder | 2 scoop | 236 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Cheddar Cheese, Low Fat | 20 g | 45 cal |
| Mixed Vegetables (Your Choice) | 75 grams | 30 cal |
| Quaker Lightly Salted Rice Cakes | 2 cake | 64 cal |
| White Rice (Cooked) | 200 grams | 252 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 |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Quest Protein Cookie | 1 cookies | 245 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Quest Protein Cookie | 1 cookies | 245 cal |
| Oatmeal Prepared With Quick Oats | 50 grams | 195 cal |
| 1St Phorm - Protein Powder | 1 scoop | 118 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chomps Beef Stick | 0 beef stick | 0 cal |
| Quest Protein Cookie | 1 cookies | 245 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Cheddar Cheese, Low Fat | 20 g | 45 cal |
| Mixed Vegetables (Your Choice) | 75 grams | 30 cal |
| Quaker Lightly Salted Rice Cakes | 2 cake | 64 cal |
| Sirloin Steak (Raw) | 7 oz | 231 cal |
| Sweet Potato (cooked)(Gm) | 340 g | 297 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Quest Protein Cookie | 1 cookies | 245 cal |
| Oatmeal Prepared With Quick Oats | 50 grams | 195 cal |
| 1St Phorm - Protein Powder | 1 scoop | 118 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chomps Beef Stick | 2 beef stick | 206 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Cheddar Cheese, Low Fat | 20 g | 45 cal |
| Mixed Vegetables (Your Choice) | 75 grams | 30 cal |
| Quaker Lightly Salted Rice Cakes | 2 cake | 64 cal |
| Ground Venison 95/5 (cooked) | 6 oz | 282 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Rao'S Marinara Sauce | 75 grams | 57 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Oatmeal Prepared With Quick Oats | 50 grams | 195 cal |
| 1St Phorm - Protein Powder | 1 scoop | 118 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chomps Beef Stick | 2 beef stick | 206 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Cheddar Cheese, Low Fat | 20 g | 45 cal |
| Mixed Vegetables (Your Choice) | 75 grams | 30 cal |
| Quaker Lightly Salted Rice Cakes | 2 cake | 64 cal |
| Ground Venison 95/5 (cooked) | 6 oz | 282 cal |
| Pasta (Cooked)(gm) | 130 grams | 204 cal |
| Rao'S Marinara Sauce | 75 grams | 57 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Granola | 15 grams | 71 cal |
| Oatmeal Prepared With Quick Oats | 50 grams | 195 cal |
| 1St Phorm - Protein Powder | 1 scoop | 118 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Chomps Beef Stick | 2 beef stick | 206 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Cheddar Cheese, Low Fat | 20 g | 45 cal |
| Mixed Vegetables (Your Choice) | 75 grams | 30 cal |
| Quaker Lightly Salted Rice Cakes | 2 cake | 64 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Sweet Potato (cooked)(Gm) | 330 g | 288 cal |
| Sirloin Steak (Raw) | 6.5 oz | 215 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Mandarin Orange | 2 medium | 80 cal |
| Quest Protein Cookie | 1 cookies | 245 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Whole Wheat Bread | 1 slice | 82 cal |
| Dave's Killer Bread - Thin Sliced | 4 slice | 276 cal |
| Canned Chunk Chicken Breast (In Water) | 8 oz | 219 cal |
| Onion (Gm) | 20 g | 8 cal |
| Pickled Cucumber Dill | 20 grams | 4 cal |
| Olive Oil | 20 g | 180 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 |
| Barebells Protein Bars | 1 bar | 212 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Potatoes (Uncooked) | 350 g | 256 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Chili Powder | 0.5 tsp | 4 cal |
| Salt | 0.5 tsp | 0 cal |
| Pepper, Black, Ground | 2 dash | 0 cal |
| Halo Top Ice Cream (low cal flavors) | 0.5 Pint | 157 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Whole Wheat Bread | 1 slice | 82 cal |
| Quaker Lightly Salted Rice Cakes | 2 cake | 64 cal |
| Dave's Killer Bread - Thin Sliced | 4 slice | 276 cal |
| Canned Chunk Chicken Breast (In Water) | 8 oz | 219 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 |
| Barebells Protein Bars | 1 bar | 212 cal |
| White Rice (Cooked) | 170 grams | 213 cal |
| Onion (Gm) | 80 g | 35 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 |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Halo Top Ice Cream (low cal flavors) | 0.5 Pint | 157 cal |
| Taco Seasoning Mix (40% Less Sodium) | 10 grams | 27 cal |
| Black Beans (Boiled) | 40 grams | 52 cal |
| Corn (canned) | 40 grams | 31 cal |
| Salsa | 80 grams | 26 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.25 medium (~110 g) | 12 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| 93/7 Lean Ground Beef (Cooked) | 4 oz | 184 cal |
| White Rice (Cooked) | 80 grams | 101 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**
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).
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).
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice 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 ground beef and dress with the bean and corn mixture.