Macro Guide. Name Amount Calories Fat Carb Protein Sub 1 Serving Sub 2 Serving Sub 3 Serving 1 Up Nutrition Whey Protein Powder

Transcription

1 1 Up Nutrition Whey Protein Powder 1 scoop (33.5 grams) % milk 1 cup Air-popped Popcorn Alfalfa seeds, sprouted, raw popped Protein Coffee Greek yogurt, plain 1 cup Rice cakes, plain Spinach 1 cup Almond butter Almond Milk, Original Almonds, dry roasted Apple with skin (7 cm.diam) Applesauce, unsweetened 1 cup (22 kernels) medium (2 1/4") Buff Bake Protein Peanut Spread Cashews, roasted, salted Cherries, sweet tangerines 1 packet Trail mix, regular Quinoa Puffs Cereal 1 Plum 1 1 cup (with pits) Romaine Lettuce Peanut butter, smooth type, light Hazelnuts or filberts, pineapple Fruit leather bar (i.e Fruit to Go ) Lowfat cottage cheese Yogurt Cookies, graham crackers, plain or honey (includes cinnamon) 1 cup 1 cup 1 square (2 1/2 inches) 1 cup Cabbage chunks Almonds, dry roasted Walnuts, (22 kernels) 3/4 oz Dates, 3 1 bar (.5 oz) Strawberries halves

2 Apricots 1 apricot watermelon Plum 1/2 fruit Snow peas Asparagus, fresh or frozen, boiled, drained 6 spears Avocado 1/2 fruit Bagel, tomatoes Hummus, commercial Gluten Free English Muffin Mushrooms 1 muffin Banana Blackberries 1 cup Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained Beef Jerky sweet pepper Quinoa Puffs Cereal 1/2 pepper Lowfat cottage cheese English muffin, Grapefruit, pink or red Broccoli florets pieces or slices 1 cup 1 1/2 muffin 1, chopped Greek yogurt, plain 1 cup Pepper, sweet, red, raw 1 Up Nutrition Whey Protein Powder Medium grain brown rice Cranberries,, sweetened Cauliflower, pieces, raw Pistachios, shelled, roasted, salted 1/2 pepper 1 scoop (33.5 grams) Beef, Top Sirloin 4 oz raw Whitefish 4 oz Halibut 1/2 fillet Pork 4 oz, cooked Black beans Seeds, Flax seed 1 Tbsp Seeds, chia seeds, 1 Tbsp Coconut Flour 3/4 cup 1/2 oz

3 Blackberries 1 cup Apple with skin (7 cm.diam) 1 medium (2 Pineapple 1/4"), chunks Dates, 3 Grapefruit, Pear with Blueberries 1 cup Blackberries 1 cup 1 1 pink or red skin Almonds, (22 Pecans, (20 Walnuts, Brazil nuts, (6-8 nuts) dry roasted kernels) halves) Dry Gluten Free Bread, mixedgrain crackers Saltine 1 slice crackers Japanese 3/4 oz Graham 1 cracker soba noodes Crackers Cauliflower, Broccoli florets, chopped Snow peas Cabbage pieces, raw Peanut Buff Bake Buff Bake Protein butter, Snickerdood 3/4 cookie Almonds, (22 Peanut Spread smooth dry roasted kernels) le Cookie type, light Buff Bake Snickerdoodle Cookie.5 cookie (1.4 oz) Lean ground beef Cabbage chopped Spinach 1 cup pineapple chunks Dates, 3 tangerines Strawberries 4 oz raw halves Buff Bake Protein Peanut Spread Romaine 1 cup Lettuce Apple with skin (7 cm.diam) Trail mix, regular Alfalfa Sprouts 1 medium (2 Pineapple 1/4"), chunks Kiwifruit 1 Clementine 1

4 pineapple chunks Dates, 3 tangerines Strawberries halves tomatoes Salsa Carrots, chopped Cashews, roasted, salted Cauliflower, pieces, raw Pepper, sweet, yellow, raw Hazelnuts or filberts, Apple with skin (7 cm.diam) 1 medium (2 Pineapple 1/4"), chunks Kiwifruit 1 Clementine 1 sweet pepper 1/2 pepper tomatoes Pistachios, shelled, roasted, salted 1/2 pepper Red chili peppers 1 pepper Zucchini sliced (47 kernels) Snow peas Cabbage Walnuts, Broccoli florets Celery, diced cucumber cauliflower Broccoli Cheddar, low fat (18% M.F.) Cheese, swiss, low fat Cherries, sweet 1 cup (with pits) Cream cheese, light Cheese pineapple chunks Cheese Egg, hardboiled 1/2 oz 1 large Dates, 3 Chicken breast 3 oz roasted Tofu Beef Jerky Yogurt Edamame, frozen, prepared Apple with skin (7 cm.diam) Egg, hardboiled 3/4 oz, chopped 1 medium (2 1/4") 1 large

5 Chicken Broth 1 cup Clementine Vegetable Broth tangerines Coconut Flour Black beans Coconut Milk, light Cookies, graham crackers, plain or honey (includes cinnamon) Cranberries,, sweetened Cream cheese, light Cucumber, peeled, raw square (2 1/2 inches) Egg, hardboiled Air-popped Popcorn 1 cup Beef broth 1 cup water 1 cup Strawberries 1 large popped Seeds, Flax seed Cheese Rice cakes, plain halves 1 Tbsp Figs, 2 Blackberries 1 cup Cheddar, low fat (18% M.F.) Yogurt Kiwifruit 1 Seeds, chia seeds, 1 Tbsp 2% milk 1 Plum 1 Grapefruit, pink or red Cheese, slices celery cauliflower dill pickle 1 spear Cured ham Cheese Cottage Cheese 1 cup Turkey bacon Cheese, swiss, low fat Cheddar, low fat (18% M.F.) 1 slice Ground turkey, fat free, patties, broiled Egg, hardboiled Yogurt 1 large Salmon, smoked, lox Edamame, frozen, prepared Cheese 1 1/2 oz 1/2 oz

6 Oats, old Trail mix, fashioned, Yogurt 1 cup Cottage 1 cup regular quick or Cheese instant Dates, Apple with skin (7 cm.diam) 1 medium (2 Cherries, 1/4") sweet Dijon mustard 1 Tbsp Mayonnaise 1/ Hummus, commercial 1 cup (with pits) 1/ pineapple Sesame seed salad dressing Dill pickle 1 spear cucumber celery cauliflower Edamame, Oat flour, Dry Japanese soba Quinoa 1 ounce frozen, partially noodes Puffs Cereal prepared debranned Edamame, frozen, prepared Egg noodles, oz dry Egg, hard-boiled 1 large English muffin, 1 muffin Hummus, commercial Quinoa Puffs Cereal Gluten Free Gluten Free English Pasta Muffin Vegetarian Turkey breast meat 2 oz, cooked Beef Medium grain brown rice cooked Figs, Blackberries 1 cup Crumbles Flour tortillas, Grapefruit, pink or red 1 muffin 1 tortilla (8 inch) 1 Hamburger roll, whole grain Bagel, whole grain Vegetarian Bacon Quinoa Puffs Cereal Cranberries,, sweetened chunks 1 tsp 1 roll 1 4 strips 2/3 cup

7 Flour tortillas, Frozen mixed vegetables 1 tortilla (8 inch) Hamburger roll, whole grain 3/4 cup Tomatoes Frozen peas Frozen yellow corn Fruit leather bar (i.e Fruit to Go ) Gluten Free English Muffin Gluten Free Graham Crackers Gluten Free Tortilla/Wrap Grapefruit, pink or red Frozen mixed vegetables Frozen mixed vegetables 1 bar (.5 oz) Strawberries 1 muffin cracker tortilla (8 inch) Buff Bake Snickerdood le Cookie Bread, mixed-grain Hamburger roll, whole grain Cranberries,, sweetened 1 roll Medium grain brown rice cooked English muffin, chopped Salad 1.5 cup tomatoes 3/4 cup Tomatoes chopped Kale, raw 1 muffin 1 cup 1 cup 1" pieces, loosely packed 1 s Frozen peas 1 cup Black beans halves.5 cookie (1.4 oz) 1 slice 1 roll Kiwifruit 1 Trail mix, regular Saltine crackers Tortilla chips, plain 6 crackers (about 13 chips) tangerines Gluten free bread Dry Japanese soba noodes English muffin, 1 slice 3/4 oz 1 muffin Figs, 2 Blackberries 1 cup Grapes 1 cup Peach 1 whole Raspberries 1 cup Orange 1

8 Greek yogurt, low fat, plain Ground turkey, fat free, patties, broiled 1 cup Cheddar, low fat (18% M.F.) Salmon, smoked, lox Walnuts, Turkey bacon Beef, Top Halibut 1/2 fillet Pork 4 oz, cooked Sirloin English Hamburger roll, Tortilla (about 1 roll muffin, chips, plain 13 chips) Hazelnuts or filberts, Cashews, roasted, salted Pistachios, shelled, roasted, salted 1/2 oz Lean ground beef 4 oz raw 1 slice Seitan 4 oz raw Whitefish 4 oz 1 muffin (47 kernels) Medium grain brown rice Walnuts, Honey 1 Tbsp Jam 1 Tbsp Maple syrup 1 Tbsp 1 Tbsp 48 Hummus, commercial Italian salad dressing Tofu Sesame seed salad dressing Jalapeno peppers 1 pepper Celery Cream cheese, light Mayonnaise 1 Tbsp, diced Sesame butter Hummus, commercial Dill pickle 1 spear Onions Jam 1 Tbsp Maple syrup 1 Tbsp Honey 1 Tbsp Strawberries Kale, raw 1 cup 1" pieces, loosely packed Spinach 2 cups Romaine Lettuce cooked 3/4 oz 2 cups Cabbage 1 cup 1 Tbsp, chopped halves

9 Kiwifruit Kumquats, raw 1 fruit without refuse Lean ground beef 4 oz raw Lemons 1 fruit without seeds tangerines Apricots 1 apricot Limes Beef, Top Sirloin Limes Fruit leather bar (i.e Fruit to Go ) 1 bar (.5 oz) Strawberries 1 fruit (2" dia) halves watermelon 4 oz raw Whitefish 4 oz Pork 4 oz, cooked 1 fruit (2" dia) watermelon Plum 1/2 fruit Limes 1 fruit (2" dia) lemon 1 fruit watermelon apricot 1 fruit Lowfat cottage cheese Macadamia nuts, roasted, salted 1 cup (10-12 nuts) Cheddar, low fat (18% M.F.) Almonds, dry roasted (22 kernels) Yogurt Pecans, (20 halves) Cheese Walnuts, Mango Orange juice 1 cup Raisins Blackberries 1 s Maple syrup 1 Tbsp Sugar 1 Tbsp Honey 1 Tbsp Sugar 1 Tbsp Mayonnaise 1 Tbsp Mayonnaise 1/ Hummus, commercial Hamburger Medium grain Quinoa Puffs cooked roll, whole brown rice Cereal grain 1 roll Melon, cantaloupe, cubes Melon, honeydew, cubes Melon, watermelon, cubes 1/2 oz Sesame 1 Tbsp butter Pretzels, hard, plain, unsalted 1 cup plum 1 fruit

10 Melon, honeydew, cubes Melon, watermelon, cubes Monkfruit Chocolate Bars Mushrooms Melon, watermelon, cubes apricot 1 fruit Limes 1/2 bar Mango 1 pieces or slices Green Beans 1 cup plum 1 fruit Clementine 1 1 fruit (2" dia) Plum 1/2 fruit Quinoa Raisins 1/3 cup Puffs Cereal sweet Broccoli, 1/2 pepper pepper florets chopped Nectarine Raspberries 1 cup Orange 1 Grapes 1 cup Oat flour, partially de-branned Oats, old fashioned, quick or instant Olive oil 1 Tbsp Onions 1 Tbsp, chopped Unbleached all-purpose flour Medium grain brown rice Italian salad dressing Jalapeno peppers cooked Dry Japanese soba noodes Flour tortillas, Sesame seed salad dressing 1 pepper Celery 1 ounce 1 tortilla (8 inch), diced Quinoa Puffs Cereal Quinoa Puffs Cereal Unsalted butter Dill pickle Orange Grapes 1 cup Peach 1 whole Raspberries 1 cup Orange juice 1 cup Mango 1 Raisins Blackberries 1 s 2/3 cup 1 Tbsp 1 spear

11 Orzo, cooked Orzo, cooked Oats, old fashioned, quick or instant English muffin, 1 muffin Peach 1 whole Raspberries 1 cup Orange 1 Grapes 1 cup Peanut butter, smooth type, light Buff Bake Protein Peanut Spread Almonds, dry roasted (22 kernels) Pear with skin Blackberries 1 cup Blueberries 1 cup Pecans, (20 halves) Pepper, sweet, red, raw Pepper, sweet, yellow, raw 1/2 pepper /2 pepper Pineapple, chunks Almonds, dry roasted tomatoes Pepper, sweet, yellow, raw Apple with skin (7 cm.diam) (22 kernels) Brazil nuts, Mushrooms 1/2 pepper Carrots 1 medium (2 Pineapple 1/4") (6-8 nuts) pieces or slices, chopped, chunks Almond butter Grapefruit, pink or red Walnuts, Asparagus, fresh or frozen, boiled, drained tomatoes 1 6 spears Dates, 3

12 Pistachios, shelled, roasted, salted (47 kernels) Plum Pork 4 oz, cooked Pretzels, hard, plain, unsalted Protein Coffee 1 packet Quinoa Puffs Cereal Quinoa, cooked Cashews, roasted, salted Melon, cantaloupe, cubes Beef, Top Sirloin Medium grain brown rice 1 Up Nutrition Whey Protein Powder Hamburger roll, whole grain Quinoa, cooked Hazelnuts or filberts, Melon, honeydew, cubes Walnuts, Strawberries 3/4 oz 2/3 cup, halves 4 oz raw Whitefish 4 oz Halibut 1/2 fillet cooked Quinoa Puffs Cereal 1 scoop Trail mix, (33.5 grams) regular 1 roll Pretzels, hard, plain, unsalted Oats, old fashioned, quick or instant Raisins Figs, 2 Blackberries 1 cup Hamburger roll, whole grain Vegetarian Chicken Strips Medium grain brown rice English muffin, Grapefruit, pink or red 1 roll 12 strips (85 grams) cooked 1 muffin 1

13 Raspberries 1 cup Orange 1 Grapes 1 cup Peach 1 whole Red chili peppers 1 pepper sweet pepper Rice cakes, plain Plum 1 1/2 pepper Salsa Mushrooms Cookies, graham crackers, plain or honey (includes cinnamon) 1 square (2 1/2 inches) Romaine lettuce 1 cup Spinach 1 cup Cabbage Salad 1.5 cup Salmon, smoked, lox Salsa Saltine crackers 6 crackers Pepper, sweet, yellow, raw Turkey bacon sweet pepper Bread, mixed-grain 1/2 pepper tomatoes 1 slice Seitan 1/2 pepper 1 slice Red chili peppers Dry Japanese soba noodes Air-popped Popcorn Alfalfa Sprouts Carrots 1 pepper 3/4 oz Ground turkey, fat free, patties, broiled tomatoes Gluten Free Graham Crackers pieces or slices popped, chopped 1 cracker

14 Seeds, chia seeds, 1 Tbsp Seeds, Flax seed 1 Tbsp Seeds, Flax seed 1 Tbsp Black beans Seitan Ground turkey, fat free, patties, broiled Coconut Flour Seeds, Flax seed Salmon, smoked, lox Sesame butter 1 Tbsp Mayonnaise 1/ Hummus, commercial Sesame seed salad dressing Italian salad dressing Snow peas Cabbage Soup, vegetable broth, commercial 1 Tbsp Mayonnaise 1 Tbsp Broccoli florets 1 cup Beef broth 1 cup water 1 cup Sour cream, light 1 Tbsp Spinach not packed Greek yogurt, plain 1 Tbsp Romaine Lettuce Strawberries halves Kiwifruit 1 Cream cheese, reduced fat, chopped 1 Tbsp 1 cup Cabbage tangerines Vegetarian Bacon Coconut Flour Turkey bacon Italian salad dressing Hummus, commercial Cauliflower, pieces, raw Chicken Broth Cottage Cheese 2 strips 1 slice 1 cup 1 Tbsp Alfalfa Sprouts Fruit leather bar (i.e Fruit 1 bar (.5 oz) to Go )

15 Sugar 1 Tbsp Maple syrup 1 Tbsp Honey 1 Tbsp Jam 1 Tbsp Sweetpotato cubes Tofu Tomatoes chopped Tortilla chips, plain (about 13 chips) Trail mix, regular Tortilla chips, plain Egg, hardboiled Frozen mixed vegetables Medium grain brown rice Hazelnuts or filberts, (about 13 chips) 1 large Medium grain brown rice Turkey breast meat cooked English muffin, 3 oz, cooked Seitan 2 3/4 cup Salad 1.5 cup cooked Turkey bacon 1 slice Seitan Turkey breast meat Unbleached allpurpose flour 3 oz, cooked Vegetarian Beef Crumbles Oat flour, partially debranned English muffin, Greek yogurt, low fat, plain Ground turkey, fat free, patties Vegetarian Bacon Dry Japanese soba noodes 1 muffin 1 cup 4 strips 1 ounce tomatoes Flour tortillas, Cashews, roasted, salted Salmon, smoked, lox Egg, hardboiled Quinoa Puffs Cereal 1 muffin oz 1 cup 1 tortilla (8 inch) 1 large

16 Unsalted butter 1 Tbsp Olive oil 1 Tbsp Vegetarian Bacon 2 strips Black beans Vegetarian Beef Crumbles Vegetarian Chicken Strips Vegetarian Steak Strips strips (85 grams) 12 strips (85 grams) Walnuts, Whitefish 3 oz Zucchini sliced Seeds, Flax seed Vegetarian Steak Strips Vegetarian Chicken Strips Almonds, dry roasted Vegetarian Chicken Strips Pepper, sweet, yellow, raw 12 strips (85 grams) 12 strips (85 grams) (22 kernels) 12 strips (85 grams) Italian salad dressing Seeds, Flax seed Coconut Flour Lowfat cottage cheese Whitefish Brazil nuts, Cottage Cheese 1/2 pepper tomatoes 1 Tbsp 3 Tbsp 1 cup 3 oz (6-8 nuts) 1 cup Hummus, commercial Coconut Flour Vegetarian Bacon Lean ground beef Lean ground beef Pecans, Lean ground beef Carrots 4 strips 4 oz raw 4 oz raw (20 halves) 4 oz raw, chopped

17 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Apricot Balsamic Chicken Chipotle Lime Chicken Fajita Skewers Apricot Strawberry Strawberry Spinach Baby Kale Salad With Purple Carrot Ribbons, Kumquats And Sesame Vinaigrette Baked Cod with Olive and Tomato Tapenade Triple Melon 1 cup plain, nonfat yogurt, 1 medium peach, quinoa puffs and 1 scoop protein powder 1 medium apple, 3/4 cup blueberries and a protein coffee Spicy Carrot Salad Carrot and Spinach Quinoa Pilaf 1 medium banana with buff bake protein spread Bacon Cheeseburger Skillet BBQ Pulled Pork Lemon & Sesame Chicken 3 oz pork burger (with 1 medium tomato, 3 leaves lettuce, 7 dill pickles, condiments) and of carrots Baked Cod with Olive and Tomato Tapenade Apricot Balsamic Chicken Banana Cherry Strawberry-Orange- Vanilla Breakfast BBQ Pulled Pork Bacon Cheeseburger Skillet Ground Turkey Patties 2 oz turkey bacon with 1 1/2 with Tahini Yogurt Sauce cups egg whites Strawberry Spinach plain yogurt, 1/3 cup quinoa puffs and 1/2 scoop protein powder Lemon & Sesame Chicken 0.5 large Tomatoes, 3 leaves Romaine lettuce, 1 cup Alfalfa seeds, sprouted, raw, 1 ea tortillas, 2 tsp Dijon mustard, 4 oz Turkey breast meat, cup Avocados

18 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Berry Green Green Chocolate Cherry Wild Blueberry Banana Spinach 0.5 cup Strawberries with 1.5 cups Plain yogurt, /2 bar Monkfruit Chocolate Bars Black Bean & Sweet Potato Quinoa Quinoa Avocado Salad Philly Cheesesteak 4 oz pork burger (with 1 medium tomato, 3 leaves lettuce, 7 dill pickles, condiments) and 1 of carrots with 1 medium pear Cajun Omelet Overnight Raspberry Oatmeal Peaches & Cream Protein Pancakes 2 figs and 1.5 oz deli ham Carrot and Spinach Quinoa Pilaf Ground Turkey Patties with Tahini Yogurt Sauce Lemon & Sesame Chicken 1 cup celery with 3 Tbsp hummus Cauliflower "Rice" Spicy Carrot Salad Baby Kale Salad With Purple Carrot Ribbons, Kumquats And Sesame Vinaigrette 3/4 cup blueberries, 1/2 oz almonds Cauliflower & Chickpea Tacos with Slaw Fish Tacos Mexican Quinoa "Turkey Breast" Wrap (6 oz vegetarian chicken strips with 1 large tomato, 4 lettuce leaves, 2 cups alfalfa sprouts, 2 tsp dijon mustard and 1 tortilla) Chia Pudding with Fruit Sweet Potato Hash with Sausage & Kale Sweet Potato Hash - Vegan Eggs (4 whole, prepared with cookie spray), 1 thick slice of tomato and 1 English muffin topped with 1 1/ jam

19 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Chia Pudding with Fruit - Low Cholesterol Chicken and Mushrooms with Red Wine Sauce Sweet Potato Hash with Sausage & Kale Lemon & Sesame Chicken Chicken Gyros & Tzatziki Sauce Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Chipotle Lime Chicken Fajita Skewers Apricot Balsamic Chicken Creamy Avocado and Spinach Pasta Savory Carrot, Ginger Squash Soup Fish Tacos Cauliflower & Chickpea Tacos with Slaw Sweet Potato Hash - Vegan BBQ Pulled Pork Chicken and Mushrooms with Red Wine Sauce Baked Cod with Olive and Tomato Tapenade Carrot and Spinach Quinoa Pilaf Mexican Quinoa Eggs (4 whole and 1 cups egg whites, prepared with cookie spray), 1 thick slice of tomato and 1 English muffin topped with 1 1/2 Tbsp jam 3 oz pork burger (with 1 medium tomato, 3 leaves lettuce, 7 dill pickles, condiments) and of carrots Burrito Bowl (2 cups lettuce, 1/4 cup tomatoes, 3 oz chicken breast, salsa, shredded lowfat cheese, black beans, corn) 1 cup plain, nonfat yogurt, 1 medium peach, quinoa puffs and 1 scoop protein powder Burrito Bowl ( 2 s lettuce, tomato, 1/3 cup pureed avocado, salsa, shredded low fat cheese, ) 0.5 medium Tomatoes, 3 leaves Romaine lettuce, 5 medium Dill pickle, 2 Tbs Mustard, 4 oz turkey breast

20 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Flax Protein Orange Sunrise Green Chocolate Cherry Wild Blueberry Banana Spinach Green Strawberry Banana Orange Sunrise Ground Turkey Patties with Tahini Yogurt Sauce Lemon & Sesame Chicken Halibut En Papillote Vegetarian Mexican Quinoa Green Strawberry Banana Mango-Peach Secret Lemon Cheesecake BBQ Pulled Pork Mexican Quinoa Lemon & Sesame Chicken Ground Turkey Patties BBQ Pulled Pork with Tahini Yogurt Sauce Mango-Peach Secret Wild Blueberry Banana Spinach Berry Green Mexican Quinoa Fish Tacos Cauliflower & Chickpea Tacos with Slaw Plain yogurt (1 s) and 1/2 cup of quinoa puffs and 1/3 cup blueberries 0.5 cup Strawberries with 1.5 cups Plain yogurt, /2 bar Monkfruit Chocolate Bars spinach, mshrooms, 3 eggs and 3/4 cup egg whites 1 cup Zucchini with 0.75 cup Tomatoes, 1.5 x 4 oz pork, 2 tsp Olive oil Turkey Wrap (3 oz turkey breast with 1 large tomato, 4 leaves lettuce, 2 cups alfalfa sprouts and 2 tsp mustard or mayonnaise wrapped in 1 tortilla) 0.5 cup Strawberries with 1.5 cups Plain yogurt, /2 bar Monkfruit Chocolate Bars 0.5 medium Tomatoes, 3 leaves Romaine lettuce, 5 medium Dill pickle, 2 Tbs Mustard, 4 oz turkey breast

21 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Orange Sunrise Lemon Cheesecake Orzo Soup Stir Fry Veggies with Soba Noodles Overnight Raspberry Oatmeal Peaches & Cream Protein Pancakes Peaches & Cream Protein Pancakes Peanut Butter Banana Oatmeal Protein Pancakes Peanut Butter Banana Oatmeal Protein Pancakes Peanut Butter Banana with Kale Peaches & Cream Protein Pancakes Vegan Carrot Cake Philly Cheesesteak Black Bean & Sweet Potato Quinoa Green Strawberry Banana Tuna Melt Peanut Butter Banana Oatmeal Protein Pancakes Overnight Raspberry Oatmeal Overnight Raspberry Oatmeal Triple Melon Quinoa Avocado Salad 0.5 cup Strawberries with 1.75 cups Plain yogurt, /2 bar Monkfruit Chocolate Bars Burrito Bowl (2 s lettuce, 3/4 cup tomatoes, 1/3 cup diced avocado, salsa, shredded lowfat cheese, 3/4 cup black beans, corn) 1.5 cups cottage cheese with 1 large Peaches 1 ½ cups plain Greek low fat yogurt with 1 cup fresh sliced strawberries, 1/4 Monkfruit chocolate bar 1 ½ cups plain Greek low fat yogurt with 1 cup fresh sliced strawberries, 1/4 Monkfruit chocolate bar 2 1/4 oz cashews with blueberries 3/4 cup raspberries with a veggie omelet (5 whole eggs with mixed veggies)

22 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Philly Cheesesteak (Vegan) Vegetarian Halibut En Papillote Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Cauliflower & Chickpea Tacos with Slaw Halibut En Papillote Vegetarian Mexican Quinoa Quinoa Avocado Salad Black Bean & Sweet Potato Quinoa Raspberry and Cucumber Strawberry Spinach Savory Carrot, Ginger Squash Soup Creamy Avocado and Spinach Pasta Philly Cheesesteak Strawberry Banana Oatmeal Carrot and Spinach Quinoa Pilaf Spicy Carrot Salad Cauliflower "Rice" Baby Kale Salad With Purple Carrot Ribbons, Kumquats And Sesame Vinaigrette Burrito Bowl ( 2 s lettuce, tomato, 1/3 cup pureed avocado, salsa, shredded low fat cheese, corn and 4 1/2 oz of vegetarian crumbles) 1 medium (5 oz) sweet potato, 1cup grilled zucchini (prepared with 2 tsp olive oil and spices of choice), 1 cup tomatoes and 4 oz trimmed pork chop 4 oz pork burger (with 1 medium tomato, 3 leaves lettuce, 7 dill pickles, condiments) and 1 of carrots with 1 medium pear 1 cup blueberries and 1 cup cashews Burrito Bowl ( 2 s lettuce, tomato, 1/3 cup pureed avocado, salsa, shredded low fat cheese, ) 1 cup unsweetened applesauce

23 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Stir Fry Veggies with Soba Noodles Stroganoff Tuna Melt 0.75 cup Strawberries with 1.5 cups Plain yogurt, 1 scoops Protein Powder Strawberry Banana Oatmeal Strawberry Spinach Strawberry Spinach Strawberry Banana Oatmeal Strawberry-Orange-Vanilla Breakfast Banana Cherry Strawberry Banana Oatmeal Raspberry and Cucumber Strawberry Spinach 1 cup blueberries and 1 cup cashews 2 figs and almonds 1/3 cup plain yogurt, 1/3 cup quinoa puffs and 1/2 scoop protein powder Stroganoff Tuna Melt Orzo Soup Burrito Bowl ( 2 s lettuce, tomato, 1/3 cup pureed avocado, salsa, shredded low fat cheese, corn and 4 1/2 oz of very lean ground beef) Stroganoff - Vegan Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Halibut En Papillote Sweet Potato Hash - Vegan Chia Pudding with Fruit Sweet Potato Hash with Sausage & Kale 2 cups Romaine lettuce, 0.25 cup Tomatoes, 0.25 cup Cucumber, 0.25 cup tangerines, 0.25 cup Mushrooms, 5 oz vegetarian chicken strips, 2 Tbs Sesame seed salad dressing 1 s plain yogurt with, 1 1/4 cups strawberries and 1 s quinoa puffs

24 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Sweet Potato Hash with Sausage & Kale Chia Pudding with Fruit - Sweet Potato Hash - Low Cholesterol Vegan Triple Melon Strawberry Spinach Apricot Strawberry Tuna Melt Stroganoff Stir Fry Veggies with Soba Noodles Vegan Carrot Cake Strawberry Spinach Strawberry Banana Oatmeal Vegetarian Bacon Cheeseburger Skillet Vegetarian Orange Beef Carrot and Spinach Quinoa Pilaf Eggs (4 whole and 1 cups egg whites, prepared with cookie spray), 1 thick slice of tomato and 1 English muffin topped with 1 1/2 Tbsp jam 1 medium apple, 3/4 cup blueberries and a protein coffee Turkey & Swiss Wrap (8 oz turkey breast with 1 medium apple, swiss with 1 Tbsp dijon mustard on a tortilla) 1 1/2 servings protein coffee with 1/4 scoop protein powder "Turkey" & Swiss Wrap (3 oz vegetarian chicken strips, low fat swiss, 1 thinly sliced apple, 1 Tbsp mustard in a wrap) Vegetarian Halibut En Papillote Mexican Quinoa Fish Tacos 1 cup Zucchini with 0.75 cup Tomatoes, 1.5 x 4 oz seitan, 2 tsp Olive oil Vegetarian Mexican Quinoa Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Vegetarian Halibut En Papillote 0.25 cup Quinoa Puffs Cereal, 1 cups Low fat plain yogurt, 3 oz vegetarian bacon

25 Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Vegetarian Orange Beef Vegetarian Bacon Cheeseburger Skillet Wild Blueberry Banana Spinach Mango-Peach Secret Carrot and Spinach Quinoa Pilaf Berry Green spinach, mshrooms, 3 eggs and 3/4 cup egg whites 0.5 cup Strawberries with 1.5 cups Plain yogurt, /2 bar Monkfruit Chocolate Bars