| Chicken Sausage | 2 sausage | 181 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Javvy - Protein Coffee Mix | 1 scoop | 70 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Mandarin Orange | 1 medium | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| White Rice (Cooked) | 130 grams | 164 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Chicken Sausage | 2 sausage | 181 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Javvy - Protein Coffee Mix | 1 scoop | 70 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Mandarin Orange | 1 medium | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Chicken Sausage | 2 sausage | 181 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Javvy - Protein Coffee Mix | 1 scoop | 70 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Mandarin Orange | 1 medium | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Oatmeal (Dry) | 50 grams | 195 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Mandarin Orange | 1 medium | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Chicken Sausage | 2 sausage | 181 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Javvy - Protein Coffee Mix | 1 scoop | 70 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chicken Breast (Cooked)(OZ) | 4 oz | 177 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Mandarin Orange | 1 medium | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Oatmeal (Dry) | 40 grams | 155 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 70 grams | 32 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 70 grams | 32 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 50 g | 21 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Rao's Garlic Alfredo Sauce | 65 grams | 105 cal |
| Mixed Vegetables (Your Choice) | 1 grams | 0 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Oatmeal (Dry) | 30 grams | 117 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 70 grams | 32 cal |
| Oikos Pro | 1 serving | 139 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 70 grams | 32 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 50 g | 21 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| Pasta (Cooked)(gm) | 120 grams | 188 cal |
| Rao's Garlic Alfredo Sauce | 65 grams | 105 cal |
| Mixed Vegetables (Your Choice) | 1 grams | 0 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Chick-Fil-A Grilled Chicken Sandwich | 1 serving | 391 cal |
| Chic-fil-a Grilled Nugget | 6 nugget | 98 cal |
| Panda Express - Grilled Teriyaki Chicken | 1 serving | 278 cal |
| Brown Rice, Cooked | 150 g | 166 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Panda Express - Black Pepper Angus Steak | 2 serving | 436 cal |
| Brown Rice, Cooked | 150 g | 166 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Onion | 0.75 medium (~110 g) | 35 cal |
| Bell Pepper, Green | 1.5 medium (~119 g) | 42 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Tomato | 1.5 medium (~123 g) | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
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**
DIRECTIONS
NOTE: Ground beef should be weighed COOKED
- Dice the onion, green pepper, and tomatoes into small pieces.
- Heat a pan over medium heat and add the onion and green pepper. Sauté until softened and fragrant.
- Add the cooked ground beef to the pan and stir well to combine.
- Mix in the diced tomatoes and cook for a few more minutes until everything is heated through.
- Add the spinach last and stir until just wilted.
- Remove from heat and serve immediately.