| Greek Yogurt - Nonfat - Any Flavor | 180 grams | 101 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Granola | 15 grams | 71 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 120 grams | 157 cal |
| Sweet Corn, Frozen | 25 g | 26 cal |
| Salsa | 75 grams | 25 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Oikos - Triple 0 - Any Flavor | 100 grams | 59 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Pb2 - Powdered Peanut Butter | 15 grams | 72 cal |
| Lilly'S Chocolate Chips (gm) | 7 grams | 34 cal |
| Greek Yogurt - Nonfat - Any Flavor | 180 grams | 101 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Granola | 15 grams | 71 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 120 grams | 157 cal |
| Sweet Corn, Frozen | 25 g | 26 cal |
| Salsa | 75 grams | 25 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Oikos - Triple 0 - Any Flavor | 100 grams | 59 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Pb2 - Powdered Peanut Butter | 15 grams | 72 cal |
| Lilly'S Chocolate Chips (gm) | 7 grams | 34 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Granola | 10 grams | 47 cal |
| David - Protein Bar | 1 bar | 182 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Flank Steak - (Cooked) | 5.5 oz | 279 cal |
| Sesame Oil | 5 g | 45 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium | 20 g | 13 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Ginger, Root | 3 g | 2 cal |
| Minced Garlic | 3 grams | 2 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Sesame Seeds | 3 g | 20 cal |
| Oikos - Triple 0 - Any Flavor | 100 grams | 59 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Pb2 - Powdered Peanut Butter | 15 grams | 72 cal |
| Lilly'S Chocolate Chips (gm) | 7 grams | 34 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
| Granola | 15 grams | 71 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Mandarin Orange | 1 medium | 40 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Flank Steak - (Cooked) | 5.5 oz | 279 cal |
| Sesame Oil | 5 g | 45 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium | 20 g | 13 cal |
| Brown Sugar | 1 tsp | 18 cal |
| Ginger, Root | 3 g | 2 cal |
| Minced Garlic | 3 grams | 2 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| Sesame Seeds | 3 g | 20 cal |
| Oikos - Triple 0 - Any Flavor | 100 grams | 59 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Pb2 - Powdered Peanut Butter | 15 grams | 72 cal |
| Lilly'S Chocolate Chips (gm) | 7 grams | 34 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 20 grams | 95 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Mandarin Orange | 2 medium | 80 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 |
| Olive Oil | 10 g | 90 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| David - Protein Bar | 1 bar | 182 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Granola | 10 grams | 47 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| G Hughes - Sugar Free BBQ Sauce | 40 grams | 11 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 40 grams | 52 cal |
| Corn (canned) | 40 grams | 31 cal |
| Salsa | 100 grams | 34 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.5 medium (~123 g) | 14 cal |
| Sirloin Steak - Cooked | 5 oz | 243 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| David - Protein Bar | 1 bar | 182 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Granola | 10 grams | 47 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| G Hughes - Sugar Free BBQ Sauce | 40 grams | 11 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mandarin Orange | 1 medium | 40 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 40 grams | 52 cal |
| Corn (canned) | 40 grams | 31 cal |
| Salsa | 100 grams | 34 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.5 medium (~123 g) | 14 cal |
| Sirloin Steak - Cooked | 5 oz | 243 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| David - Protein Bar | 1 bar | 182 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 150 g | 73 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Natures Own - Sourdough Bread | 2 slice | 154 cal |
| Kraft Deli Deluxe Reduced Fat Yellow American Cheese Slices | 1 slice | 54 cal |
| Chicken Thigh, Cooked | 120 g | 207 cal |
| Tomato (Slices) | 1 Slice (~20gm) | 5 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Albacore Tuna (Canned In Water)(5oz) | 1 can | 177 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Sesame Seeds | 5 g | 34 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 40 grams | 52 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Salsa | 75 grams | 25 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Sirloin Steak - Cooked | 5 oz | 243 cal |
| Chipotle Peppers In Adobo Sauce By La Costena | 30 mL | 22 cal |
| Medium Pizza (Varied Toppings)(Slices) | 2 Slice | 646 cal |
| Spinach, Feta & Egg White Wrap - Starbucks | 1 serving | 288 cal |
| Chick-Fil-A Grilled Chicken Sandwich | 1 serving | 391 cal |
| Chic-fil-a Grilled Nugget | 6 nugget | 98 cal |
| G Hughes - Sugar Free BBQ Sauce | 40 grams | 11 cal |
| Whole Foods - Grilled Chicken Breast (Prepared Foods) | 5 oz | 222 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
NOTE: Chicken is weighed out COOKED
1. Cook chicken (grill/bake/airfry/skillet) with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa and remaining tablespoon of 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 chicken breast and dress with the bean and corn mixture.
1) Mix yogurt, protein powder, PB2, vanilla until smooth
2) Top with melted sugar free chocolate
3) Freeze until set
DIRECTIONS
NOTE: Ground beef is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked ground beef 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) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers 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 steak and dress with the bean and corn mixture.
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers and remaining tablespoon of 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 steak and dress with the bean and corn mixture.
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