Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories... 11 Lunch 500 Calories... 13 Dinner 300 Calories... 15 Dinner 400 Calories... 17 Dinner 500 Calories... 19 Snacks:... 21 2
Breakfast 300 Calories Peanut Butter Toast + Blueberries 1 slice of multigrain bread 2 tablespoons of peanut butter 1/2 cup of blueberries : Spread peanut butter over a toasted slice of multigrain bread. Serve with a side of blueberries. Calories: 308 Fat: 30.9g Carbs: 17.4g Protein: 11.7 Greek Yogurt + Raspberry Parfait 1 cup of vanilla Greek yogurt 1/2 cup of raspberries 1 tablespoon of honey 1 tablespoon crushed walnuts Combine all ingredients together in a bowl, stir together and serve. Calories: 309 Fat: 33.2g Carbs: 15.6g Protein: 17.6g 3
Fruit Protein Smoothie 1 cup of almond milk Single 30g scoop of vanilla protein powder 1/2 large banana 1 cup of blackberries Combine all ingredients, blend until smooth and serve. Calories: 294 Fat: 39g Carbs: 3.3g Protein: 26.8g 4
Breakfast 400 Calories Peanut Butter Banana English Muffin + Blueberries 1 English muffin 1/2 large banana 2 tablespoons of peanut butter 20 blueberries Spread peanut butter over a toasted slice of multigrain bread. Serve with a side of blueberries. Calories: 402 Fat: 57g Carbs: 17.3g Protein: 13.4g Egg + Spinach Breakfast Sandwich 3 large eggs 1/2 cup of spinach 4 cherry tomatoes 1 tablespoon cheddar cheese 2 slices of whole wheat toast Combine spinach, tomatoes and eggs in a bowl and whisk together. Pour into preheated skillet over medium heat and cook until the bottom begins to firm up but the top 5
is still a bit runny. Sprinkle cheddar over top and continue to cook until desired doneness. bread. Serve between two slices of whole wheat Calories: 430 Fat: 26.3g Carbs: 22.8g Protein: 29.9g Cereal + Blueberries 1 cup of Kashi Go Lean cereal 1 cup of blueberries 3 tablespoons of walnuts 1 cup of low fat milk Combine cereal and milk in a bowl and serve cold alongside a bowl of blueberries. Calories: 403 Fat: 67.5g Carbs: 11.4g Protein: 20.3g 6
Breakfast 500 Calories Blueberry Parfait 1 cup of low fat milk 1 medium banana 1/2 cup of rolled oats 1 cup (30g) of chocolate protein powder 12 almonds Combine all ingredients and blend until smooth. Calories: 480 Fat: 73g Carbs: 13g Protein: 44.3g Chocolate & Banana Protein Shake 1 cup of low fat milk 1 medium banana 1/2 cup of rolled oats 1 cup (30g) of chocolate protein powder 12 almonds Combine all ingredients and blend until smooth. Calories: 480 Fat: 73g Carbs: 13g Protein: 44.3g 7
Breakfast Wrap With Banana 1 8-inch whole grain tortilla 2 large eggs 1/4 cup of cheddar 1/4 thick slice of tomato 1 medium banana Whisk eggs together in a bowl. Pour into preheated skillet over medium heat and cook until the bottom begins to firm up but the top is still a bit runny. Sprinkle cheddar over top and continue to cook until desired doneness. Serve on tortilla and top with halved tomato slice alongside a banana. Calories: 509 Fat: 55.4g Carbs: 21.4g Protein: 24.5g 8
Lunch 300 Calories Banana Protein Smoothie 1 scoop (30g) of vanilla protein 1 large banana 1 cup of almond milk 1/2 cup of blueberries Combine all ingredients together, blend until smooth and serve. Calories: 317 Fat: 50g Carbs: 3.2g Protein: 25.9g Turkey Sandwich 2 slices of whole wheat bread 3 oz of deli turkey 2 1/2 thick tomato slices 1 romaine lettuce leaf 1 tablespoon of light mayonnaise Spread mayonnaise evenly on both slices of whole wheat bread. Combine turkey, tomato slices and lettuce leaf between both slices and serve. Calories: 297 Fat: 3.4g Carbs: 19.8g Protein: 29.6g 9
Chicken Salad 4 oz of shredded rotisserie chicken 2 cups of chopped mixed salad greens 1 teaspoon of olive oil Lemon juice for taste 4 Cherry tomatoes Combine all ingredients together, toss and serve Calories: 308 Fat: 3.4g Carbs: 19.8g Protein: 29.6g 10
Lunch 400 Calories Turkey Burger 1 whole wheat bun 1 turkey burger patty 2 tablespoons of feta cheese 2 1/2 thick tomato slices 1 large handful of spinach Cook pre molded patty over grill on medium heat for 5 8 minutes or until desired doneness. Combine patty, feta, tomato slices and spinach between buns and serve. Calories: 415 Fat: 32.5g Carbs: 18.3g Protein: 35.2g Extra Lean Beef Burger + Mixed Veggies + Grapes 4 oz of extra lean ground beef 1 whole wheat bun 1/2 cup of mixed veggies 3/4 cup of grape Cook pre molded patty over grill on medium heat for 5 8 minutes or until desired doneness. Preheat mixed veggies in the microwave on high for 2 minutes. Serve patty between buns with side of mixed vegetables and grapes Calories: 416 Fat: 41g Carbs: 10.8g Protein: 39.6g 11
Chicken Breast, Brown Rice + Steamed Broccoli 4 oz of chicken breast 2 tablespoons of Teriyaki sauce 3/4 cup of brown rice 1 cup of broccoli Marinate chicken breast in teriyaki sauce for 25min. Grill chicken breast over medium heat for 8 10 minutes or until no longer pink on the inside. Prepare brown rice in rice cooker to desired doneness. Place a steamer insert into saucepan, fill with water and heat until water reaches a boil. Add broccoli into the steamer insert, cover with lid and cook for 35 minutes or until tender. Serve chicken, ric e and broccoli together. Calories: 390 Fat: 42.6g Carbs: 5.3g Protein: 39.4g 12
Lunch 500 Calories Turkey & Avocado Sandwich With Side Pear 2 slices of whole wheat bread 3 oz of deli turkey meat 1/4 cup of sliced avocado 1 slice of Swiss cheese 1 medium pear Mash avocado to a smooth paste. Spread avocado paste evenly across 2 slices of whole wheat bread. Combine deli turkey and slice of Swiss cheese between each slice and serve with a pear on the side. Calories: 498 Fat: 61.5g Carbs: 18.6g Protein: 28.6g Turkey Spring Wraps 4.5 oz of deli turkey meat 2 8 tortilla wraps 1 tablespoon of light mayo 2 curly lettuce leaves 2.5 inch chunk of cucumber 2 1/4" thick slices of tomato On 2 8 tortilla wraps, spread 1 tablespoon of mayonnaise evenly across both wraps. Combine turkey, lettuce, cucumber and tomato evenly over top of wraps and roll together to serve. Calories: 502 Fat: 66.9g Carbs: 15.4g Protein: 26.4g 13
Ham & Cheese Sandwich with Side Pineapple 2 slices of whole wheat bread 5 oz of ham 1 tablespoon of cheddar 1 tablespoon of light mayo 1 teaspoon Dijon mustard 1 cup of pineapple chunks Whisk mayonnaise and Dijon mustard together in a small bowl and spread evenly across 2 slices of whole wheat bread. Combine ham and cheddar between both slices and grill in a panini press for 5 minutes or until bread is golden and brown. Serve with a side of pineapple chunks. Calories: 491 Fat: 50.1g Carbs: 15.8g Protein: 39.3g 14
Dinner 300 Calories Turkey Burger With Green Beans 4 oz of lean ground turkey 2 tablespoons of chunky salsa 2 tablespoons of chopped red onion 1 whole grain bun 1 cup of steamed green beans Combine ground turkey, salsa and chopped red onion together inside of a medium sized bowl and mold into a patty. Grill patty over medium heat for 5 minutes on each side or until desired doneness. Place a steamer insert into saucepan, fill with water and heat until water reaches a boil. Trim green beans and add into the steamer insert, cover with lid and cook for 4 6 minutes, or until tender. Lay patty between buns and serve with side of green beans. Calories: 301 Fat: 24g Carbs: 9g Protein: 25g Banana & Raspberry Smoothie 1/4 of a medium banana 3/4 cup of unsweetened almond milk 3/4 cup of raspberries 1 tablespoon of chia seeds 1/2 scoop (15g) of vanilla protein powder 1/2 tablespoon honey 15
Combine all ingredients and blend together until smooth. Calories: 315 Fat: 34g Carbs: 12g Protein: 22g Caprese Pasta Salad 40 grams of pasta 4 cherry tomatoes 1 tablespoon of extra virgin olive oil 1/2 tablespoon of lemon juice 1/4 cup of Fresca 1 tablespoon chopped green onion 1/4 cup of chopped cilantro Bring a pot of water to a boil, add raw pasta noodles and cook for 6 8 minutes or until tender. Strain noodles and combine all ingredients together in a large bowl and mix together. Calories: 300 Fat: 37g Carbs: 7g Protein: 7g 16
Dinner 400 Calories Chicken, Rice And Mixed Veggies 3 oz of grilled chicken 2/3 cup of cooked brown rice 1/3 cup of corn 1/3 cup of peas Rinse chicken breast and lightly coat with salt and pepper. Grill the chicken breast over medium heat for 8 10 minutes or until no longer pink on the inside. Prepare brown rice in rice cooker to desired doneness. Preheat mixed veggies in the microwave on high for 2 minutes. Serve all ingredients together on a plate. Calories: 419 Fat: 50.2g Carbs: 7.7g Protein: 33.4g BBQ Chicken Pita 1/2 cup of cooked chopped chicken breast 1 tablespoon of BBQ sauce 1 whole wheat pita 1 cup of chopped lettuce 2 tablespoon diced cucumber 1 tablespoon of fat free ranch dressing 17
Rinse chicken breast and lightly coat with salt and pepper. Grill the chicken breast over medium heat for 8 10 minutes or until no longer pink on the inside. Dice the chicken breast into half inch cubes and mix in a bowl with barbeque sauce. Combine chicken breast, lettuce and cucumber inside of the Pita. Drizzle fat free ranch dressing inside of pita, over all ingredients and serve. Calories: 403 Fat: 55.5g Carbs: 11.5g Protein: 16g Tuna Wrap 4 oz of light tuna (drained) 2 tablespoons chopped fresh parsley 1/2 lemon (juiced) 1/2 cup of diced tomatoes 2 whole grain tortillas 1/2 cup of baby spinach Spread tuna evenly across 2 trotillas and top with parsley, tomatoes, spinach and lemon juice. Wrap up tortillas and serve. Calories: 402 Fat: 33g Carbs: 11.2g Protein: 41.7g 18
Dinner 500 Calories Feta Omelet Sandwich 1/4 cup of feta cheese 1 whole egg 2 egg whites 1 cup of spinach 1 slice of whole grain bread 1 medium pear 2/3 cup of low fat vanilla yogurt Combine spinach, single whole egg and egg whites in a bowl and whisk together. Pour into pre heated skillet over medium heat and cook until the bottom begins to firm up but the top is still a bit runny. Sprinkle feta over top and continue to cook until desired doneness. Serve on top of toasted whole grain slice of bread with a pear and vanilla yogurt on the side. Calories: 505 Fat: 58.4g Carbs: 16.8g Protein: 32.1g Turkey And Hummus Pita 1 whole wheat pita 4 oz of deli turkey meat 1/4 large cucumber 100g of hummus 19
Spread hummus evenly on the inside of a whole wheat pita wrap. Combine deli turkey meat and cucumber inside and serve. Calories: 501 Fat: 51.5g Carbs: 12.6g Protein: 48.8g Chicken And Avocado Burgers 1 large grilled chicken breast 1/2 medium avocado (mashed) 1/2 poblano pepper 1/2 clove of garlic 1 burger bun Begin by dicing garlic and mashing avocado into a smooth paste. Spread avocado paste on the bottom bun and top with salt and pepper. Lay the chicken breast sliced in half over top the paste, close the bun and serve. Calories: 506 Fat: 16.5g Carbs: 33g Protein: 38g 20
Snacks: Carb 100 s: High Carb Snacks That Total Roughly 100 Calories Each Whole Wheat Slice of Bread Multigrain slice of bread 3/4 cup of cooked oatmeal 1 small baked potato 1 ½ small oatmeal cookies 1/3 cup of cooked quinoa 2 cups of popcorn with 1tsp of butter 1 large oatmeal cookie 1 small baked sweet potato 1 small scoop of low fat frozen yogurt 1 small banana 3 crackers with low fat cheese ½ cup of cold cereal Snack 100 s: Quick To Prepare, Nutritious Snacks That Total Roughly 100 Calories Each. ½ cup of cottage cheese + ½ cup of cantaloupe 10 baby carrots + 2 tbsp hummus 14 almonds 1 Plain rice cake with 2 tsp almond butter 22 pistachios 1 cup of frozen grapes 100 calories of protein shake 3 squares of dark chocolate ½ apple + 1 tsp peanut butter 2 cups of popcorn with 1tsp of butter 1 cup of skim/almond/soy milk 1 banana 21
Snack 200 s: Quick To Prepare, Nutritious Snacks That Total Roughly 200 Calories Each. 1 banana + 1 tbsp peanut butter 1 apple + 1 tbsp peanut butter 1 cup of cold high fiber cereal + ¾ cup of skim/soy milk/ almond milk 28 almonds Medium Stalk of celery + 2 tbsp of peanut butter 1 container Greek yogurt (170g) + 1 cup of blueberries 1 cup of oatmeal + 1 cup of apple slices + 1 tsp of cinnamon String cheese + 2 oranges ½ can of tuna + 8 crackers 1 large orange + 12 almonds 2oz of turkey + whole grain slice of bread 200 calories of protein shake 22