1 Up Nutrition Whey Protein Powder 1 scoop (33.5 grams) 138 2.0 5.0 25.0 2% milk 1 cup 120 5.0 11.0 8.0 Air-popped Popcorn Alfalfa seeds, sprouted, raw popped 31 0.3 6.2 1.0 Protein Coffee Greek yogurt, plain 1 cup Rice cakes, plain 5 0.1 0.6 0.7 Spinach 1 cup Almond butter 196 17.8 6.8 4.8 Almond Milk, Original Almonds, dry roasted Apple with skin (7 cm.diam) Applesauce, unsweetened 1 cup 60 2.5 8.0 1.0 (22 kernels) 169 14.8 6.0 6.0 1 medium (2 1/4") 72 0.2 19.1 0.3 51 0.1 13.7 0.2 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
Apricots 1 apricot 17 0.1 3.9 0.5 watermelon Plum 1/2 fruit Snow peas Asparagus, fresh or frozen, boiled, drained 6 spears 22 0.2 4.4 2.2 Avocado 1/2 fruit 144 13.3 7.5 1.7 Bagel, 1 190 1.0 38.0 7.0 tomatoes Hummus, commercial Gluten Free English Muffin Mushrooms 1 muffin Banana 1 105 0.4 27.0 1.3 Blackberries 1 cup Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained 17 0.1 3.9 1.0 Beef Jerky 116 7.3 3.1 9.4 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 229 9.1 0.0 34.4 Whitefish 4 oz Halibut 1/2 fillet Pork 4 oz, cooked Black beans 57 0.2 10.2 3.8 Seeds, Flax seed 1 Tbsp Seeds, chia seeds, 1 Tbsp Coconut Flour 3/4 cup 1/2 oz
Blackberries 1 cup 75 0.6 18.4 1.0 Apple with skin (7 cm.diam) 1 medium (2 Pineapple 1/4"), chunks Dates, 3 Grapefruit, Pear with Blueberries 1 cup 81 0.0 20.5 1.0 Blackberries 1 cup 1 1 pink or red skin Almonds, (22 Pecans, (20 Walnuts, Brazil nuts, (6-8 nuts) 190 19.0 4.0 4.0 dry roasted kernels) halves) Dry Gluten Free Bread, mixedgrain crackers Saltine 1 slice 69 1.1 11.3 3.5 6 crackers Japanese 3/4 oz Graham 1 cracker soba noodes Crackers Cauliflower, Broccoli florets, chopped 12 0.2 2.3 1.3 Snow peas Cabbage pieces, raw Peanut Buff Bake Buff Bake Protein butter, 190 14.0 7.0 11.0 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) 170 8.0 18.0 8.0 Lean ground beef Cabbage chopped 11 0.1 2.4 0.6 Spinach 1 cup pineapple chunks 75 0.1 19.5 0.5 Dates, 3 tangerines 36 0.0 8.9 0.7 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
pineapple chunks 75 0.1 19.5 0.5 Dates, 3 tangerines 36 0.0 8.9 0.7 Strawberries halves tomatoes 23 0.2 5.2 1.1 Salsa Carrots, chopped 26 0.1 6.1 0.6 Cashews, roasted, salted Cauliflower, pieces, raw 163 13.1 9.3 4.3 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) 13 0.1 2.6 1.0 Snow peas Cabbage Walnuts, Broccoli florets Celery, diced 10 0.1 2.2 0.5 cucumber cauliflower Broccoli Cheddar, low fat (18% M.F.) Cheese, swiss, low fat 49 2.0 0.5 6.9 90 6.0 1.0 8.0 Cherries, sweet 1 cup (with pits) 74 0.2 18.7 1.2 Cream cheese, light Cheese pineapple chunks Cheese Egg, hardboiled 1/2 oz 1 large Dates, 3 Chicken breast 3 oz roasted 103 2.3 0.0 19.3 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
Chicken Broth 1 cup 10 0.5 1.0 1.0 Clementine 1 35 0.0 9.0 1.0 Vegetable Broth tangerines Coconut Flour 60 1.5 10.0 2.0 Black beans Coconut Milk, light Cookies, graham crackers, plain or honey (includes cinnamon) Cranberries,, sweetened Cream cheese, light Cucumber, peeled, raw 76 7.6 1.5 1.5 1 square (2 1/2 inches) 30 0.7 5.4 0.5 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 93 0.4 24.9 0.0 Figs, 2 Blackberries 1 cup 69 5.3 2.1 3.2 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 7 0.1 1.4 0.4 celery cauliflower dill pickle 1 spear Cured ham 50 2.6 0.0 6.4 Cheese 80 6.0 7.0 1.0 Cottage Cheese 1 cup 163 2.3 6.1 28.0 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
Oats, old Trail mix, fashioned, Yogurt 1 cup 150 4.5 20.0 8.0 Cottage 1 cup regular quick or Cheese instant Dates, 3 70 0.1 18.7 0.6 Apple with skin (7 cm.diam) 1 medium (2 Cherries, 1/4") sweet Dijon mustard 1 Tbsp 15 0.0 0.0 0.0 Mayonnaise 1/ Hummus, commercial 1 cup (with pits) 1/ pineapple Sesame seed salad dressing Dill pickle 1 spear 5 0.1 1.2 0.2 cucumber celery cauliflower Edamame, Oat flour, Dry Japanese soba Quinoa 1 ounce 96 0.2 21.3 4.1 frozen, partially noodes Puffs Cereal prepared debranned Edamame, frozen, prepared Egg noodles, 100 3.0 9.0 8.0 2 oz dry 180 1.0 41.0 8.0 Egg, hard-boiled 1 large 78 5.3 0.6 6.3 English muffin, 1 muffin 150 1.5 28.0 6.0 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, 2 95 0.4 24.3 1.3 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
Flour tortillas, Frozen mixed vegetables 1 tortilla (8 inch) 130 3.0 22.0 4.0 Hamburger roll, whole grain 3/4 cup 50 0.0 11.0 2.0 Tomatoes Frozen peas 55 0.3 9.9 3.8 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 80 0.6 19.3 2.7 Frozen mixed vegetables Frozen mixed vegetables 1 bar (.5 oz) 45 0.0 12.0 0.0 Strawberries 1 muffin 170 1.5 36.0 4.0 1 cracker 60 2.0 9.0 0.0 1 tortilla (8 inch) 130 2.5 24.0 2.0 1 91 0.2 23.8 1.2 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 62 0.3 16.0 0.5 Peach 1 whole Raspberries 1 cup Orange 1
Greek yogurt, low fat, plain Ground turkey, fat free, patties, broiled 1 cup 180 5.0 12.0 22.0 30 0.4 0.0 6.5 Cheddar, low fat (18% M.F.) Salmon, smoked, lox Walnuts, Turkey bacon Beef, Top Halibut 1/2 fillet 223 4.7 0.0 42.4 Pork 4 oz, cooked Sirloin English Hamburger roll, Tortilla (about 1 roll 110 1.5 22.0 4.0 muffin, chips, plain 13 chips) Hazelnuts or filberts, 178 17.2 4.7 4.2 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 64 0.0 17.3 0.1 Jam 1 Tbsp Maple syrup 1 Tbsp 1 Tbsp 48 Hummus, commercial Italian salad dressing 104 6.0 8.9 4.9 Tofu 137 14.2 0.0 0.2 Sesame seed salad dressing Jalapeno peppers 1 pepper 4 0.1 0.8 0.2 Celery Cream cheese, light Mayonnaise 1 Tbsp, diced Sesame butter Hummus, commercial Dill pickle 1 spear Onions Jam 1 Tbsp 56 0.0 13.8 0.1 Maple syrup 1 Tbsp Honey 1 Tbsp Strawberries Kale, raw 1 cup 1" pieces, loosely packed 36 0.5 7.3 2.5 Spinach 2 cups Romaine Lettuce cooked 3/4 oz 2 cups Cabbage 1 cup 1 Tbsp, chopped halves
Kiwifruit 1 46 0.3 11.3 0.8 Kumquats, raw 1 fruit without refuse Lean ground beef 4 oz raw 180 7.0 0.0 24.0 Lemons 1 fruit without seeds tangerines 14 0.2 3.0 0.4 Apricots 1 apricot Limes Beef, Top Sirloin 22 0.3 11.6 1.3 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) 20 0.1 7.1 0.5 lemon 1 fruit watermelon apricot 1 fruit Lowfat cottage cheese Macadamia nuts, roasted, salted 1 cup 163 2.3 6.1 28.0 (10-12 nuts) 204 21.5 3.9 2.2 Cheddar, low fat (18% M.F.) Almonds, dry roasted (22 kernels) Yogurt Pecans, (20 halves) Cheese Walnuts, Mango 1 135 0.6 35.2 1.1 Orange juice 1 cup Raisins Blackberries 1 s Maple syrup 1 Tbsp 52 0.0 13.4 0.0 Sugar 1 Tbsp Honey 1 Tbsp Sugar 1 Tbsp Mayonnaise 1 Tbsp 90 10.0 0.0 0.1 Mayonnaise 1/ Hummus, commercial Hamburger Medium grain Quinoa Puffs cooked 109 1.0 22.5 2.3 roll, whole brown rice Cereal grain 1 roll Melon, cantaloupe, cubes 31 0.2 7.4 0.8 Melon, honeydew, cubes Melon, watermelon, cubes 1/2 oz Sesame 1 Tbsp butter Pretzels, hard, plain, unsalted 1 cup plum 1 fruit
Melon, honeydew, cubes Melon, watermelon, cubes Monkfruit Chocolate Bars Mushrooms 32 0.1 8.0 0.5 Melon, watermelon, cubes 23 0.1 5.7 0.5 apricot 1 fruit Limes 1/2 bar 130 11.0 26.0 3.0 Mango 1 pieces or slices 15 0.2 2.3 2.2 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 1 60 0.4 14.3 1.4 Raspberries 1 cup Orange 1 Grapes 1 cup Oat flour, partially de-branned Oats, old fashioned, quick or instant 90 2.3 15.8 3.0 150 3.0 27.0 5.0 Olive oil 1 Tbsp 119 13.5 0.0 0.0 Onions 1 Tbsp, chopped 4 0.0 0.9 0.1 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 1 62 0.1 15.4 1.2 Grapes 1 cup Peach 1 whole Raspberries 1 cup Orange juice 1 cup 110 0.7 25.0 2.0 Mango 1 Raisins Blackberries 1 s 2/3 cup 1 Tbsp 1 spear
Orzo, cooked 159 0.8 31.1 5.3 Orzo, cooked Oats, old fashioned, quick or instant English muffin, 1 muffin Peach 1 whole 68 0.4 17.4 1.1 Raspberries 1 cup Orange 1 Grapes 1 cup Peanut butter, smooth type, light 190 12.0 15.0 7.0 Buff Bake Protein Peanut Spread Almonds, dry roasted (22 kernels) Pear with skin 1 81 0.2 21.1 0.5 Blackberries 1 cup Blueberries 1 cup Pecans, (20 halves) 196 20.4 3.9 2.6 Pepper, sweet, red, raw Pepper, sweet, yellow, raw 1/2 pepper 22 0.2 5.3 0.7 1/2 pepper 25 0.2 5.9 0.9 Pineapple, chunks 75 0.1 19.5 0.5 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
Pistachios, shelled, roasted, salted (47 kernels) 152 12.1 7.6 5.6 Plum 1 30 0.2 7.5 0.5 Pork 4 oz, cooked 226 10.2 0.0 31.2 Pretzels, hard, plain, unsalted 108 1.0 22.5 2.6 Protein Coffee 1 packet 130 2.5 9.0 20.0 Quinoa Puffs Cereal 109 2.0 20.0 3.0 Quinoa, cooked 155 2.5 29.0 6.0 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 108 0.2 28.7 1.1 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
Raspberries 1 cup 60 0.7 14.2 1.1 Orange 1 Grapes 1 cup Peach 1 whole Red chili peppers 1 pepper 18 0.1 4.3 0.9 sweet pepper Rice cakes, plain 1 35 0.3 7.3 0.7 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 8 0.1 1.3 0.9 Spinach 1 cup Cabbage Salad 1.5 cup 33 0.1 6.7 2.6 Salmon, smoked, lox 33 1.2 0.0 5.2 Salsa 18 0.2 4.0 0.8 Saltine crackers 6 crackers 77 2.0 12.8 1.7 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
Seeds, chia seeds, 1 Tbsp 60 4.5 5.0 3.0 Seeds, Flax seed 1 Tbsp Seeds, Flax seed 1 Tbsp 59 4.1 4.1 2.3 Black beans Seitan 30 0.3 1.0 6.0 Ground turkey, fat free, patties, broiled Coconut Flour Seeds, Flax seed Salmon, smoked, lox Sesame butter 1 Tbsp 89 8.1 3.2 2.6 Mayonnaise 1/ Hummus, commercial Sesame seed salad dressing 136 13.8 2.6 0.9 Italian salad dressing Snow peas 13 0.1 2.5 1.0 Cabbage Soup, vegetable broth, commercial 1 Tbsp Mayonnaise 1 Tbsp Broccoli florets 1 cup 15 0.0 3.0 0.0 Beef broth 1 cup water 1 cup Sour cream, light 1 Tbsp 20 1.8 0.6 0.4 Spinach not packed 7 0.1 1.1 0.9 Greek yogurt, plain 1 Tbsp Romaine Lettuce Strawberries halves 46 0.6 10.7 0.9 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 )
Sugar 1 Tbsp 48 0.0 12.6 0.0 Maple syrup 1 Tbsp Honey 1 Tbsp Jam 1 Tbsp Sweetpotato cubes 140 0.4 32.3 2.2 Tofu 88 5.3 2.1 10.3 Tomatoes chopped 38 0.6 8.4 1.5 Tortilla chips, plain (about 13 chips) 142 7.4 17.8 2.0 Trail mix, regular 173 11.0 16.8 5.2 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 35 2.5 0.0 2.0 Seitan Turkey breast meat Unbleached allpurpose flour 3 oz, cooked 75 0.8 3.0 13.5 114 0.3 23.8 3.2 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
Unsalted butter 1 Tbsp 102 11.5 0.0 0.1 Olive oil 1 Tbsp Vegetarian Bacon 2 strips 60 4.5 2.0 2.0 Black beans Vegetarian Beef Crumbles Vegetarian Chicken Strips Vegetarian Steak Strips 70 2.5 6.0 8.0 12 strips (85 grams) 12 strips (85 grams) 150 4.5 4.0 23.0 150 4.5 4.0 23.0 Walnuts, 185 18.9 3.9 4.3 Whitefish 3 oz 146 6.4 0.0 20.8 Zucchini sliced 29 0.1 7.1 1.2 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
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Apricot Balsamic Chicken 232 2.5 13.0 36.0 Chipotle Lime Chicken Fajita Skewers Apricot Strawberry 283 2.8 56.1 15.6 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 235 17.4 20.3 4.4 Spicy Carrot Salad Carrot and Spinach Quinoa Pilaf 1 medium banana with buff bake protein spread Bacon Cheeseburger Skillet 305 15.8 7.2 32.5 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 225 5.9 20.2 23.2 Apricot Balsamic Chicken Banana Cherry 121 2.0 3.9 25.0 Strawberry-Orange- Vanilla Breakfast BBQ Pulled Pork 291 15.0 11.0 21.0 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, 0.125 cup Avocados
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Berry Green 297 4.7 36.2 33.8 Green Chocolate Cherry Wild Blueberry Banana Spinach 0.5 cup Strawberries with 1.5 cups Plain yogurt, 0.25 1/2 bar Monkfruit Chocolate Bars Black Bean & Sweet Potato Quinoa 596 9.5 107.2 24.6 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 279 14.2 11.2 26.4 Overnight Raspberry Oatmeal Peaches & Cream Protein Pancakes 2 figs and 1.5 oz deli ham Carrot and Spinach Quinoa Pilaf 294 7.6 47.9 10.7 Ground Turkey Patties with Tahini Yogurt Sauce Lemon & Sesame Chicken 1 cup celery with 3 Tbsp hummus Cauliflower "Rice" 152 7.8 18.3 7.1 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 429 14.0 45.7 34.6 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 527 32.9 52.5 12.0 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
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 550 22.4 71.3 22.9 Sweet Potato Hash with Sausage & Kale 324 9.0 12.0 40.0 Lemon & Sesame Chicken Chicken Gyros & Tzatziki Sauce 342 6.0 34.9 38.1 Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Chipotle Lime Chicken Fajita Skewers 233 4.5 13.2 35.7 Apricot Balsamic Chicken Creamy Avocado and Spinach Pasta 445 17.8 61.8 12.7 Savory Carrot, Ginger Squash Soup Fish Tacos 421 13.1 44.0 34.3 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
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Flax Protein 399 13.6 44.9 31.3 Orange Sunrise Green Chocolate Cherry 291 4.7 34.6 34.6 Wild Blueberry Banana Spinach Green Strawberry Banana 384 5.6 53.1 38.1 Orange Sunrise Ground Turkey Patties with Tahini Yogurt Sauce 250 10.9 14.3 24.7 Lemon & Sesame Chicken Halibut En Papillote 406 12.8 13.0 32.0 Vegetarian Mexican Quinoa Green Strawberry Banana Mango-Peach Secret Lemon Cheesecake BBQ Pulled Pork Mexican Quinoa Lemon & Sesame Chicken 277 12.5 12.1 28.7 Ground Turkey Patties BBQ Pulled Pork with Tahini Yogurt Sauce Mango-Peach Secret 304 3.4 41.1 34.2 Wild Blueberry Banana Spinach Berry Green Mexican Quinoa 421 11.9 51.7 29.2 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, 0.25 1/2 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, 0.25 1/2 bar Monkfruit Chocolate Bars 0.5 medium Tomatoes, 3 leaves Romaine lettuce, 5 medium Dill pickle, 2 Tbs Mustard, 4 oz turkey breast
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Orange Sunrise 317 4.4 41.9 33.4 Lemon Cheesecake Orzo Soup 513 13.8 78.7 22.9 Stir Fry Veggies with Soba Noodles Overnight Raspberry Oatmeal 337 6.8 48.7 24.0 Peaches & Cream Protein Pancakes Peaches & Cream Protein Pancakes 363 14.9 37.7 22.8 Peanut Butter Banana Oatmeal Protein Pancakes Peanut Butter Banana Oatmeal Protein Pancakes Peanut Butter Banana with Kale 381 12.0 49.1 21.1 Peaches & Cream Protein Pancakes 414 21.2 43.4 15.3 Vegan Carrot Cake Philly Cheesesteak 559 17.9 65.2 36.4 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, 0.25 1/2 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)
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Philly Cheesesteak (Vegan) 481 8.3 55.7 48.9 Vegetarian Halibut En Papillote Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Cauliflower & Chickpea Tacos with Slaw 386 11.1 44.9 29.6 Halibut En Papillote Vegetarian Mexican Quinoa Quinoa Avocado Salad 626 10.3 109.1 24.0 Black Bean & Sweet Potato Quinoa Raspberry and Cucumber 264 7.8 36.0 21.5 Strawberry Spinach Savory Carrot, Ginger Squash Soup 461 13.8 74.6 13.3 Creamy Avocado and Spinach Pasta Philly Cheesesteak Strawberry Banana Oatmeal Carrot and Spinach Quinoa Pilaf Spicy Carrot Salad 128 3.5 23.9 2.8 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
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Stir Fry Veggies with Soba Noodles 532 12.5 88.1 27.7 Stroganoff Tuna Melt 0.75 cup Strawberries with 1.5 cups Plain yogurt, 1 scoops Protein Powder Strawberry Banana Oatmeal 263 9.4 29.5 19.9 Strawberry Spinach Strawberry Spinach 257 2.8 42.6 21.1 Strawberry Banana Oatmeal Strawberry-Orange-Vanilla Breakfast 149 2.1 11.1 25.5 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 468 14.3 37.7 45.9 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 402 9.7 39.2 42.8 Pineapple Marinated Beef Stir Fry with Sweet Potatoes & Carrots Halibut En Papillote Sweet Potato Hash - Vegan 596 23.7 94.5 10.1 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
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Sweet Potato Hash with Sausage & Kale 544 23.2 65.4 23.0 Chia Pudding with Fruit - Sweet Potato Hash - Low Cholesterol Vegan Triple Melon 282 2.1 55.7 17.4 Strawberry Spinach Apricot Strawberry Tuna Melt 508 20.7 25.5 52.7 Stroganoff Stir Fry Veggies with Soba Noodles Vegan Carrot Cake 269 6.3 28.7 28.5 Strawberry Spinach Strawberry Banana Oatmeal Vegetarian Bacon Cheeseburger Skillet 254 10.7 11.1 29.5 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 406 12.8 13.0 32.0 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 403 11.9 51.0 28.6 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
Recipe Substitutions Recipe Name Cal Fat Carb Pro Sub 1 Sub 2 Sub 3 Vegetarian Orange Beef 276 4.6 16.1 43.5 Vegetarian Bacon Cheeseburger Skillet Wild Blueberry Banana Spinach 303 6.6 38.3 28.8 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, 0.25 1/2 bar Monkfruit Chocolate Bars