| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 5 g | 45 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Pork Tenderloin (Cooked) | 7 oz | 282 cal |
| Potatoes (gm)(Cooked) | 100 grams | 89 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Pork Tenderloin (Cooked) | 6.5 oz | 261 cal |
| Potatoes (gm)(Cooked) | 80 grams | 71 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 5 g | 45 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 80 g | 24 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 80 g | 33 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Olive Oil | 5 g | 45 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Taco Seasoning Mix (40% Less Sodium) | 10 grams | 27 cal |
| Black Beans (Boiled) | 50 grams | 65 cal |
| Sweet Corn, Frozen | 25 g | 26 cal |
| Salsa | 60 grams | 20 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.25 medium (~110 g) | 12 cal |
| Tomato | 0.25 medium (~123 g) | 7 cal |
| White Rice (Cooked) | 50 grams | 63 cal |
| Shrimp (Cooked) | 7 oz | 231 cal |
| Olive Oil | 5 g | 45 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Shrimp (Cooked) | 8 oz | 264 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Grilled Chicken (Oz) | 6.5 oz | 267 cal |
| Potatoes (gm)(Cooked) | 120 grams | 107 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 12 g | 108 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Potatoes (gm)(Cooked) | 120 grams | 107 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 5 g | 45 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Cod - Cooked (Oz) | 6 oz | 226 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Mre Shake | 1 bottle | 238 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Cod - Cooked (Oz) | 6 oz | 226 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 6 g | 54 cal |
| Chomps Beef Stick | 1 beef stick | 103 cal |
| Grilled Chicken (Oz) | 6.5 oz | 267 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 6 g | 54 cal |
| Barebells Protein Bars | 1 bar | 212 cal |
| Whey Protein Powder | 1.5 scoop | 183 cal |
| A2/A2 - 2% Milk | 240 ml | 125 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Grilled Chicken (Oz) | 5 oz | 205 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| BBQ Sauce | 30 grams | 60 cal |
| Low Fat Shredded Cheese | 10 grams | 32 cal |
| Grilled Chicken (Oz) | 5.5 oz | 226 cal |
| Sweet Potato (Gm)(Uncooked) | 120 grams | 112 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| Olive Oil | 5 g | 45 cal |
| Salt (Dash) | 2 dash | 0 cal |
| Black Pepper (Dash) | 2 dash | 0 cal |
| Paprika (Ground) | 1 tsp | 8 cal |
| Garlic Powder | 1 tsp | 11 cal |
| Lemon Juice | 5 g | 1 cal |
| Onion (Gm) | 60 g | 26 cal |
| Bell Pepper | 80 g | 24 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Sirloin Steak - Cooked | 5 oz | 243 cal |
| Egg (Large) | 2 egg | 150 cal |
| Potatoes (gm)(Cooked) | 180 grams | 160 cal |
| Taco Seasoning Mix (40% Less Sodium) | 10 grams | 27 cal |
| Black Beans (Boiled) | 30 grams | 39 cal |
| Corn (canned) | 20 grams | 15 cal |
| Salsa | 50 grams | 16 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.5 medium (~123 g) | 14 cal |
| 93/7 Lean Ground Beef (Cooked) | 6.5 oz | 299 cal |
| White Rice (Cooked) | 80 grams | 101 cal |
| Jasmine Rice (Cooked) | 100 grams | 142 cal |
| Cabbage | 80 g | 23 cal |
| Olive Oil | 5 g | 45 cal |
| Soy Sauce, Low Sodium (tbsp) | 1 tbsp | 8 cal |
| Lime (Single) | 0.5 medium (~67 g) | 17 cal |
| Garlic Powder | 0.5 tsp | 6 cal |
| Ginger (Ground)(tsp) | 0.5 tsp | 4 cal |
| Crushed Red Pepper Flakes | 0.25 tsp | 0 cal |
| Salmon (Cooked) | 6 oz | 300 cal |
| Biltong - Beef Jerky | 30 grams | 97 cal |
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. Cook shrimp in a skillet and add taco seasoning on top.
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 with cooked rice.
4. Top salad with shrimp and dress with the bean and corn mixture.
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
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**
1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.
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).
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.