Meal Plan for William - Month 1

Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Hi there! So happy to be with you :) This one-week plan will stay the same for four weeks. We need to stay as
consistent as possible to determine how things are working so I can help you get the best results possible. Use your
Food Swap Bible to help you make adjustments to keep things fresh and new. All of the recipes and shopping lists can
be found throughout your PDF as well as a habit tracker for you to track your workouts and other habits. If you have a
recipe more than once throughout the week, there is an option to change the recipe serving size to include how many
servings you want to make (so you can meal prep if you like.)

Day 1 1944 cals 174g protein (36%) 102g fat (47%) 65g carbs (13%) 17g fiber (3%)

Breakfast Lunch
345 cals, 19g protein, 14g net carbs, 21g fat 525 cals, 60g protein, 30g net carbs, 18g fat

Turkey bacon Veggie fried rice

3 slice(s)- 107 cals 148 cals

Avocado toast with egg Teriyaki chicken

1 slice(s)- 238 cals 8 oz- 380 cals

Snacks Dinner
375 cals, 47g protein, 15g net carbs, 11g fat 695 cals, 48g protein, 7g net carbs, 52g fat

Grapes Mixed vegetables

58 cals 1/4 cup(s)- 24 cals

Roasted almonds Creamy garlic shrimp & steak skillet

1/8 cup(s)- 111 cals 5 oz steak (raw weight)- 672 cals

Double chocolate protein shake

206 cals

Day 2 1946 cals 162g protein (33%) 82g fat (38%) 123g carbs (25%) 18g fiber (4%)

Breakfast Lunch
625 cals, 38g protein, 21g net carbs, 41g fat 480 cals, 58g protein, 43g net carbs, 7g fat

Toast with butter Spiced chicken tabbouleh bowl

1 slice(s)- 114 cals 482 cals

Scrambled eggs with veggies and bacon

512 cals

Snacks Dinner
295 cals, 4g protein, 34g net carbs, 13g fat 540 cals, 62g protein, 26g net carbs, 20g fat

Banana Garlic parmesan roasted potatoes

1 banana(s)- 117 cals 115 cals

Dark chocolate Baked pork chops with marinade sauce

3 square(s)- 180 cals 1 1/2 chop(s)- 427 cals
Day 3 1935 cals 168g protein (35%) 48g fat (22%) 180g carbs (37%) 25g fiber (5%)

Breakfast Lunch
360 cals, 10g protein, 38g net carbs, 14g fat 710 cals, 59g protein, 61g net carbs, 23g fat

Blueberry almond overnight oats Chicken alfredo pasta

361 cals 526 cals

Simple garlic bread

1 slice(s)- 115 cals

Tomato cucumber salad

71 cals

Snacks Dinner
450 cals, 54g protein, 49g net carbs, 2g fat 410 cals, 45g protein, 32g net carbs, 8g fat

Watermelon Mixed vegetables

4 oz- 41 cals 1/2 cup(s)- 49 cals

Pretzels Cajun tilapia

193 cals 7 oz- 231 cals

Protein shake Basic baked potato

2 scoop- 218 cals 1/2 potato(es)- 132 cals

Day 4 1944 cals 174g protein (36%) 102g fat (47%) 65g carbs (13%) 17g fiber (3%)

Breakfast Lunch
345 cals, 19g protein, 14g net carbs, 21g fat 525 cals, 60g protein, 30g net carbs, 18g fat

Turkey bacon Veggie fried rice

3 slice(s)- 107 cals 148 cals

Avocado toast with egg Teriyaki chicken

1 slice(s)- 238 cals 8 oz- 380 cals

Snacks Dinner
375 cals, 47g protein, 15g net carbs, 11g fat 695 cals, 48g protein, 7g net carbs, 52g fat

Grapes Mixed vegetables

58 cals 1/4 cup(s)- 24 cals

Roasted almonds Creamy garlic shrimp & steak skillet

1/8 cup(s)- 111 cals 5 oz steak (raw weight)- 672 cals

Double chocolate protein shake

206 cals
Day 5 1946 cals 162g protein (33%) 82g fat (38%) 123g carbs (25%) 18g fiber (4%)

Breakfast Lunch
625 cals, 38g protein, 21g net carbs, 41g fat 480 cals, 58g protein, 43g net carbs, 7g fat

Toast with butter Spiced chicken tabbouleh bowl

1 slice(s)- 114 cals 482 cals

Scrambled eggs with veggies and bacon

512 cals

Snacks Dinner
295 cals, 4g protein, 34g net carbs, 13g fat 540 cals, 62g protein, 26g net carbs, 20g fat

Banana Garlic parmesan roasted potatoes

1 banana(s)- 117 cals 115 cals

Dark chocolate Baked pork chops with marinade sauce

3 square(s)- 180 cals 1 1/2 chop(s)- 427 cals

Day 6 1935 cals 168g protein (35%) 48g fat (22%) 180g carbs (37%) 25g fiber (5%)

Breakfast Lunch
360 cals, 10g protein, 38g net carbs, 14g fat 710 cals, 59g protein, 61g net carbs, 23g fat

Blueberry almond overnight oats Chicken alfredo pasta

361 cals 526 cals

Simple garlic bread

1 slice(s)- 115 cals

Tomato cucumber salad

71 cals

Snacks Dinner
450 cals, 54g protein, 49g net carbs, 2g fat 410 cals, 45g protein, 32g net carbs, 8g fat

Watermelon Mixed vegetables

4 oz- 41 cals 1/2 cup(s)- 49 cals

Pretzels Cajun tilapia

193 cals 7 oz- 231 cals

Protein shake Basic baked potato

2 scoop- 218 cals 1/2 potato(es)- 132 cals
Day 7 1907 cals 179g protein (37%) 93g fat (44%) 71g carbs (15%) 17g fiber (4%)

Breakfast Lunch
350 cals, 32g protein, 2g net carbs, 23g fat 385 cals, 62g protein, 10g net carbs, 9g fat

Keto chicken breakfast sausage patty Quest protein chips

2 patties- 184 cals 1 bag- 137 cals

Turkey fiesta omelet Bbq pulled chicken & lime yogurt slaw bowl
163 cals 246 cals

Snacks Dinner
530 cals, 36g protein, 14g net carbs, 35g fat 650 cals, 48g protein, 45g net carbs, 26g fat

High-protein granola bar Buttery white rice

1 bar(s)- 204 cals 121 cals

Cheesy ham roll ups Beef & chickpea skillet

3 roll up(s)- 324 cals 527 cals
Grocery List

Fruits and Fruit Juices Fats and Oils

grapes oil
2 cup (184g) 2 1/3 oz (71mL)
avocados olive oil
1/2 avocado(s) (101g) 1 oz (31mL)
lemon juice salad dressing
1/4 fl oz (8mL) 2 tbsp (31mL)
banana
2 1/2 medium (7" to 7-7/8" long) (295g) Soups, Sauces, and Gravies
Watermelon
8 oz (227g) vegetable broth
blueberries 1/6 cup(s) (mL)
2/3 cup (99g) worcestershire sauce
lime juice 1/2 tbsp (8mL)
1 tsp (5mL) salsa
1 tbsp (18g)
Nut and Seed Products
Finfish and Shellfish Products
almonds
2 1/4 oz (23 whole kernels) (63g) shrimp, raw
chia seeds 5 oz (142g)
2 tsp (9g) tilapia, raw
14 oz (392g)
Beverages
Beef Products
water
8 cup(s) (1851mL) sirloin steak, raw
protein powder 10 oz (284g)
4 scoop (1/3 cup ea) (124g) ground beef (93% lean)
almond milk, unsweetened 6 oz (170g)
1 cup (240mL)
Cereal Grains and Pasta
Sweets brown rice
cocoa powder 3 tbsp (38g)
1 tbsp (5g) instant couscous, flavored
Chocolate, dark, 70-85% 2/3 box (5.8 oz) (110g)
6 square(s) (60g) uncooked dry pasta
brown sugar 4 oz (114g)
1 tbsp (12g) long-grain white rice
maple syrup 2 tbsp (23g)
1 tbsp (15mL)
Legumes and Legume Products
Dairy and Egg Products soy sauce
nonfat greek yogurt, plain 1 tbsp (17mL)
1/2 cup (140g) chickpeas, canned
butter 3/8 can (168g)
3/8 stick (43g)
parmesan cheese Poultry Products
1/4 cup (21g)
 heavy cream boneless skinless chicken breast, raw
1/2 cup (113mL) 3 1/4 lbs (1469g)
eggs ground chicken, raw
11 1/2 large (580g) 4 oz (113g)
cheese
2 3/4 oz (77g) Sausages and Luncheon Meats

Other turkey bacon

6 slice(s) (96g)
protein powder, chocolate ham cold cuts
3 scoop (1/3 cup ea) (93g) 3 slice (69g)
teriyaki sauce turkey cold cuts
1/2 cup (120mL) 1 slice (15g)
italian seasoning
1/2 tsp (2g) Baked Products
alfredo sauce
1/2 jar (213g) bread
Quest protein chips, any flavor 6 slice (192g)
1 bag (32g)
coleslaw mix Pork Products
1 cup (90g)
bacon
sugar-free barbecue sauce
4 slice(s) (40g)
2 tbsp (30g)
pork chop, bone-in
3 chop (534g)
Vegetables and Vegetable Products
frozen mixed veggies Spices and Herbs
1 1/2 cup (203g)
ground cumin
garlic
1/8 oz (4g)
3 1/4 clove(s) (10g)
salt
frozen corn kernels
2 1/4 g (2g)
3 tbsp (27g)
black pepper
frozen peas
1/2 g (1g)
5 tbsp (40g)
garlic powder
bell pepper
1/8 oz (1g)
2 1/2 large (421g)
cajun seasoning
onion
1 3/4 tsp (4g)
1 1/4 medium (2-1/2" dia) (136g)
vanilla extract
cucumber
2 tsp (10mL)
5/6 cucumber (8-1/4") (251g)
tomatoes
1 1/2 medium whole (2-3/5" dia) (176g) Snacks
fresh parsley pretzels, hard, salted
2 2/3 sprigs (3g) 1/4 lbs (99g)
potatoes high-protein granola bar
1 1/3 lbs (596g) 1 bar (40g)
ketchup
1 tbsp (17g)
Breakfast Cereals
purple onions
1/2 small (35g) oatmeal, old-fashioned oats, rolled oats
tomato paste 2/3 cup(s) (54g)
3/4 tbsp (12g)
Recipes

Breakfast 1
Eat on day 1, day 4

Turkey bacon
3 slice(s) - 107 cals 8g protein 8g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
turkey bacon turkey bacon
3 slice(s) (48g) 6 slice(s) (96g)

1. Cook turkey bacon according to package. Serve.

Avocado toast with egg

1 slice(s) - 238 cals 11g protein 13g fat 13g carbs 5g fiber
For single meal: For all 2 meals:
avocados, ripe, sliced avocados, ripe, sliced
1/4 avocado(s) (50g) 1/2 avocado(s) (101g)
eggs eggs
1 large (50g) 2 large (100g)
bread bread
1 slice (32g) 2 slice (64g)

1. Cook the egg however you prefer.

2. Toast the bread.
3. Top with ripe avocado and use a fork to smash it around the bread.
4. Top avocado with the cooked egg. Serve.
Breakfast 2
Eat on day 2, day 5

Toast with butter

1 slice(s) - 114 cals 4g protein 5g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
bread bread
1 slice (32g) 2 slice (64g)
butter butter
1 tsp (5g) 2 tsp (9g)

1. Toast the bread to desired toastiness.

2. Spread the butter on the bread.

Scrambled eggs with veggies and bacon

512 cals 34g protein 36g fat 9g carbs 3g fiber
For single meal: For all 2 meals:
bell pepper bell pepper
1 cup, chopped (149g) 2 cup, chopped (298g)
eggs eggs
4 large (200g) 8 large (400g)
onion onion
4 tbsp, chopped (40g) 1/2 cup, chopped (80g)
bacon, cooked and chopped bacon, cooked and chopped
2 slice(s) (20g) 4 slice(s) (40g)
olive oil olive oil
2 tsp (10mL) 4 tsp (20mL)

1. Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2. Heat oil in large nonstick skillet over medium heat until hot.
3. Pour in egg mixture.
4. As eggs begin to set, scramble them.
5. Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
Breakfast 3
Eat on day 3, day 6

Blueberry almond overnight oats

361 cals 10g protein 14g fat 38g carbs 8g fiber
For single meal: For all 2 meals:
banana banana
1/4 medium (7" to 7-7/8" long) (30g) 1/2 medium (7" to 7-7/8" long) (59g)
blueberries blueberries
1/3 cup (49g) 2/3 cup (99g)
almonds almonds
2 tbsp, slivered (14g) 4 tbsp, slivered (27g)
vanilla extract vanilla extract
1 tsp (5mL) 2 tsp (10mL)
maple syrup maple syrup
1/2 tbsp (8mL) 1 tbsp (15mL)
almond milk, unsweetened almond milk, unsweetened
1/2 cup (120mL) 1 cup (240mL)
oatmeal, old-fashioned oats, oatmeal, old-fashioned oats,
rolled oats rolled oats
1/3 cup(s) (27g) 2/3 cup(s) (54g)
chia seeds chia seeds
1 tsp (5g) 2 tsp (9g)

1. Note: must refrigerate overnight

2. In an airtight container, mix oats, chia seeds, almond milk, maple syrup and vanilla. Seal and place in
fridge overnight.
3. In the morning, stir the oats. Slice up banana, and top the oats with the banana, blueberries, and
almonds.
Breakfast 4
Eat on day 7

Keto chicken breakfast sausage patty

2 patties - 184 cals 20g protein 11g fat 0g carbs 0g fiber
Makes 2 patties
ground chicken, raw 1. Mix all of the ingredients
4 oz (113g) besides the oil in a bowl
italian seasoning with your hands until well-
1 dash (0g) incorporated.
garlic powder
1 dash (0g) 2. Form into small patties (for
black pepper serving size accuracy, use
1/8 gram (0g) the number of patties listed
oil in the recipe details above,
1/2 tsp (3mL) about 2 oz per patty).
3. Heat oil in a skillet over
medium heat. Add patties
and cook for 4-6 minutes
on each side or until
middle is no longer pink.
Serve.
4. Meal Prep Note: Store
leftover patties in an
airtight container in the
fridge. Reheat in the
microwave.

Turkey fiesta omelet

163 cals 12g protein 12g fat 2g carbs 0g fiber
eggs 1. Beat eggs with some salt
1 large (50g) and pepper in small bowl
butter until blended.
4 dash (2g)
cheese 2. Heat butter in 6 to 8-inch
2 tbsp, shredded (14g) nonstick omelet pan or
salsa skillet over medium-high
1 tbsp (18g) heat until hot. Tilt the pan
turkey cold cuts, chopped to coat bottom.
1 slice (15g) 3. Pour in egg mixture.
4. Gently push cooked
portions from edges
toward the center so that
uncooked eggs can reach
the hot pan surface.
5. Continue cooking, tilting
pan and gently moving
cooked portions as
needed.
6. When top surface of eggs
is thickened and no visible
liquid egg remains, place
fillings on one side of the
omelet.
7. Fold omelet in half and
slide onto a plate.
Lunch 1
Eat on day 1, day 4

Veggie fried rice

148 cals 5g protein 5g fat 19g carbs 2g fiber
For single meal: For all 2 meals:
olive oil olive oil
1/2 tsp (3mL) 1 tsp (6mL)
eggs eggs
1/3 large (15g) 5/8 large (30g)
brown rice, uncooked brown rice, uncooked
5 tsp (19g) 3 tbsp (38g)
frozen corn kernels frozen corn kernels
5 tsp (14g) 3 tbsp (27g)
frozen peas frozen peas
2 1/2 tbsp (20g) 5 tbsp (40g)
soy sauce soy sauce
1 tsp (5mL) 2 tsp (9mL)
garlic, minced garlic, minced
1/6 clove(s) (1g) 3/8 clove(s) (1g)

1. Follow instructions on package for cooking rice. Should yield about 3 or 4 cups once cooked. Let cool.
2. Heat half of the oil in a large pan over medium heat. Add the garlic and cook for about a minute.
3. Crack the eggs in the pan and gently push them around the pan for 1 or 2 minutes until barely cooked.
4. Add the other half of the oil and the rice and let cook another few minutes. Stir frequently.
5. Add the corn, peas, and soy sauce and stir for another 1-2 minutes.
6. Remove from heat and serve.

Teriyaki chicken
8 oz - 380 cals 55g protein 13g fat 11g carbs 0g fiber
For single meal: For all 2 meals:
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
teriyaki sauce teriyaki sauce
4 tbsp (60mL) 1/2 cup (120mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw, cubed raw, cubed
1/2 lbs (224g) 1 lbs (448g)

1. Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about
8-10 minutes.
2. Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
Lunch 2
Eat on day 2, day 5

Spiced chicken tabbouleh bowl

482 cals 58g protein 7g fat 43g carbs 3g fiber
For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (224g) 1 lbs (448g)
instant couscous, flavored instant couscous, flavored
1/3 box (5.8 oz) (55g) 2/3 box (5.8 oz) (110g)
oil oil
1/6 tsp (1mL) 1/3 tsp (2mL)
ground cumin ground cumin
1/3 tsp (1g) 1/4 tbsp (1g)
cucumber, chopped cucumber, chopped
1/6 cucumber (8-1/4") (50g) 1/3 cucumber (8-1/4") (100g)
tomatoes, chopped tomatoes, chopped
1/3 roma tomato (27g) 2/3 roma tomato (53g)
fresh parsley, chopped fresh parsley, chopped
1 1/3 sprigs (1g) 2 2/3 sprigs (3g)
lemon juice lemon juice
1/2 tsp (2mL) 1 tsp (5mL)

1. Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until
chicken is cooked through. Set aside.
2. Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little,
mix in the parsley.
3. Chop the chicken.
4. Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
Lunch 3
Eat on day 3, day 6

Chicken alfredo pasta

526 cals 54g protein 15g fat 42g carbs 2g fiber
For single meal: For all 2 meals:
oil oil
1 tsp (6mL) 3/4 tbsp (11mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (202g) 1 lbs (403g)
alfredo sauce alfredo sauce
1/4 jar (106g) 1/2 jar (213g)
uncooked dry pasta uncooked dry pasta
2 oz (57g) 4 oz (114g)

1. Cook pasta according to package instructions. Drain and set aside.

2. Meanwhile, season chicken with some salt and pepper. Heat oil in a skillet over medium-high heat. Add
chicken breast and cook 5-10 minutes on each side until the inside is no longer pink.
3. Pour alfredo sauce in with the chicken and stir until it comes to a simmer.
4. Pour chicken and alfredo sauce over pasta, season with freshly cracked pepper, and serve.

Simple garlic bread

1 slice(s) - 115 cals 4g protein 5g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
bread bread
1 slice (32g) 2 slice (64g)
butter butter
1 tsp (5g) 2 tsp (9g)
garlic powder garlic powder
1/2 dash (0g) 1 dash (1g)

1. Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread
is golden brown.

Tomato cucumber salad

71 cals 2g protein 3g fat 7g carbs 1g fiber
For single meal: For all 2 meals:
tomatoes, thinly sliced tomatoes, thinly sliced
1/2 medium whole (2-3/5" dia) (62g) 1 medium whole (2-3/5" dia) (123g)
cucumber, thinly sliced cucumber, thinly sliced
1/4 cucumber (8-1/4") (75g) 1/2 cucumber (8-1/4") (151g)
purple onions, thinly sliced purple onions, thinly sliced
1/4 small (18g) 1/2 small (35g)
salad dressing salad dressing
1 tbsp (15mL) 2 tbsp (30mL)

1. Mix ingredients together in a bowl and serve.

Lunch 4
Eat on day 7

Quest protein chips

1 bag - 137 cals 20g protein 5g fat 3g carbs 1g fiber
Makes 1 bag
Quest protein chips, any flavor 1. Open and enjoy!
1 bag (32g)

Bbq pulled chicken & lime yogurt slaw bowl

246 cals 42g protein 5g fat 7g carbs 2g fiber
lime juice 1. Put chicken in a small
1 tsp (5mL) saucepan and cover with
boneless skinless chicken breast, water. Bring to a boil and
raw cook for about 10-15
6 oz (170g)
minutes until chicken is no
coleslaw mix
longer pink inside. Remove
1 cup (90g)
sugar-free barbecue sauce chicken from pot and set
2 tbsp (30g) aside to lightly cool.
nonfat greek yogurt, plain 2. In a small bowl, mix
2 tbsp (35g) together the greek yogurt
and lime juice until it forms
a sauce-like consistency.
Add in the coleslaw mix
and toss to coat. Set aside.
3. Use two forks to shred the
chicken. Add shredded
chicken to a small bowl
and coat with barbecue
sauce.
4. Add coleslaw to the bbq
chicken bowl and serve.
Snacks 1
Eat on day 1, day 4

Grapes
58 cals 1g protein 0g fat 9g carbs 4g fiber
For single meal: For all 2 meals:
grapes grapes
1 cup (92g) 2 cup (184g)

1. This recipe has no instructions.

Roasted almonds
1/8 cup(s) - 111 cals 4g protein 9g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
almonds almonds
2 tbsp, whole (18g) 4 tbsp, whole (36g)

1. This recipe has no instructions.

Double chocolate protein shake

206 cals 42g protein 1g fat 4g carbs 3g fiber
For single meal: For all 2 meals:
water water
1 1/2 cup(s) (356mL) 3 cup(s) (711mL)
cocoa powder cocoa powder
1/2 tbsp (3g) 1 tbsp (5g)
nonfat greek yogurt, plain nonfat greek yogurt, plain
3 tbsp (53g) 6 tbsp (105g)
protein powder, chocolate protein powder, chocolate
1 1/2 scoop (1/3 cup ea) (47g) 3 scoop (1/3 cup ea) (93g)

1. Put all ingredients in a blender.

2. Mix until well-blended. Add more water depending on your preferred consistency.
3. Serve immediately.
Snacks 2
Eat on day 2, day 5

Banana
1 banana(s) - 117 cals 1g protein 0g fat 24g carbs 3g fiber
For single meal: For all 2 meals:
banana banana
1 medium (7" to 7-7/8" long) (118g) 2 medium (7" to 7-7/8" long) (236g)

1. This recipe has no instructions.

Dark chocolate
3 square(s) - 180 cals 2g protein 13g fat 11g carbs 3g fiber
For single meal: For all 2 meals:
Chocolate, dark, 70-85% Chocolate, dark, 70-85%
3 square(s) (30g) 6 square(s) (60g)

1. This recipe has no instructions.

Snacks 3
Eat on day 3, day 6

Watermelon
4 oz - 41 cals 1g protein 0g fat 9g carbs 1g fiber
For single meal: For all 2 meals:
Watermelon Watermelon
4 oz (113g) 8 oz (227g)

1. Slice watermelon and serve.

Pretzels
193 cals 5g protein 1g fat 38g carbs 2g fiber
For single meal: For all 2 meals:
pretzels, hard, salted pretzels, hard, salted
1 3/4 oz (50g) 1/4 lbs (99g)

1. This recipe has no instructions.

Protein shake
2 scoop - 218 cals 48g protein 1g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
water water
2 cup(s) (474mL) 4 cup(s) (948mL)
protein powder protein powder
2 scoop (1/3 cup ea) (62g) 4 scoop (1/3 cup ea) (124g)

1. This recipe has no instructions.

Snacks 4
Eat on day 7

High-protein granola bar

1 bar(s) - 204 cals 10g protein 12g fat 12g carbs 2g fiber
Makes 1 bar(s)
high-protein granola bar 1. This recipe has no
1 bar (40g) instructions.

Cheesy ham roll ups

3 roll up(s) - 324 cals 26g protein 23g fat 2g carbs 0g fiber
 Makes 3 roll up(s)
ham cold cuts 1. Lay slice of ham flat and
3 slice (69g) sprinkle cheese evenly
cheese over the surface.
1/2 cup, shredded (63g)
2. Roll up the ham.
3. Microwave for 30 seconds
until warm and cheese has
begun to melt.
4. Serve.
5. Note: To meal prep,
complete steps 1 and 2
and wrap each roll up in
plastic and store in the
fridge. When ready to eat,
remove from plastic and
cook in microwave.

Dinner 1
Eat on day 1, day 4

Mixed vegetables
1/4 cup(s) - 24 cals 1g protein 0g fat 3g carbs 1g fiber
For single meal: For all 2 meals:
frozen mixed veggies frozen mixed veggies
4 tbsp (34g) 1/2 cup (68g)

1. Prepare according to instructions on package.

Creamy garlic shrimp & steak skillet

5 oz steak (raw weight) - 672 cals 47g protein 52g fat 3g carbs 0g fiber
 For single meal: For all 2 meals:
butter butter
2 tsp (9g) 1 1/4 tbsp (18g)
oil oil
1 tsp (5mL) 2 tsp (9mL)
garlic, minced garlic, minced
5/8 clove(s) (2g) 1 1/4 clove(s) (4g)
parmesan cheese parmesan cheese
1 1/4 tbsp (8g) 2 1/2 tbsp (16g)
vegetable broth vegetable broth
1/8 cup(s) (mL) 1/6 cup(s) (mL)
heavy cream heavy cream
1/4 cup (56mL) 1/2 cup (113mL)
shrimp, raw, peeled and deveined shrimp, raw, peeled and deveined
2 1/2 oz (71g) 5 oz (142g)
sirloin steak, raw sirloin steak, raw
5 oz (142g) 10 oz (284g)

1. Season steaks with salt/pepper to taste.

2. Heat oil in skillet over medium-high heat. Sear the steaks for 4-5 minutes on each side or until desired
doneness. Transfer to a plate.
3. Add half of the butter to the skillet and add the shrimp. Cook for about 2 minutes, until pink. Set aside.
4. Melt remaining butter in the skillet and add garlic. Cook for about a minute.
5. Add broth and cook until reduced to about half the volume. Reduce heat and add cream. Once
simmering, add parmesan and season with salt/pepper to taste. While stirring, simmer until cheese is
melted.
6. Add the shrimp back to the pan and mix with the parmesan mixture.
7. Top steaks with shrimp and serve.
Dinner 2
Eat on day 2, day 5

Garlic parmesan roasted potatoes

115 cals 3g protein 3g fat 16g carbs 3g fiber
For single meal: For all 2 meals:
potatoes, cut into large bite-sized potatoes, cut into large bite-sized
pieces pieces
4 oz (113g) 1/2 lbs (227g)
olive oil olive oil
1/2 tsp (2mL) 1 tsp (5mL)
garlic, minced garlic, minced
3/8 clove(s) (1g) 5/6 clove(s) (3g)
italian seasoning italian seasoning
1 1/3 dash (1g) 1/3 tsp (1g)
parmesan cheese parmesan cheese
1/2 tbsp (3g) 2 2/3 tsp (6g)
salt salt
2/3 dash (0g) 1 1/3 dash (1g)
black pepper black pepper
2/3 dash, ground (0g) 1 1/3 dash, ground (0g)

1. Preheat oven to 400 F (200 C) and grease a baking sheet.

2. Spread potatoes in one layer on the sheet.
3. Add olive oil, garlic, parmesan, and all seasonings to the potatoes. Toss to coat.
4. Bake 25-30 minutes until brown and crispy.
5. Serve.

Baked pork chops with marinade sauce

1 1/2 chop(s) - 427 cals 59g protein 17g fat 9g carbs 0g fiber
For single meal: For all 2 meals:
lemon juice lemon juice
1/4 tsp (1mL) 1/2 tsp (3mL)
pork chop, bone-in, trimmed pork chop, bone-in, trimmed
1 1/2 chop (267g) 3 chop (534g)
soy sauce soy sauce
1/4 tbsp (4mL) 1/2 tbsp (8mL)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
worcestershire sauce worcestershire sauce
1/4 tbsp (4mL) 1/2 tbsp (8mL)
brown sugar brown sugar
1/2 tbsp (6g) 1 tbsp (12g)
ketchup ketchup
1/2 tbsp (9g) 1 tbsp (17g)

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a small bowl, thoroughly blend soy sauce, vegetable oil, Worcestershire sauce, lemon juice, brown
sugar, and ketchup.
3. Place pork chops in a medium baking dish, and spread with 1/2 the sauce.
4. Bake pork chops 15 - 30 minutes in the preheated oven, depending on thickness of chops. Turn, and
spread with remaining sauce. Continue baking another 15-30 minutes, or until internal temperature of the
chops has reached 145 degrees F (63 degrees C).
Dinner 3
Eat on day 3, day 6

Mixed vegetables
1/2 cup(s) - 49 cals 2g protein 0g fat 6g carbs 3g fiber
For single meal: For all 2 meals:
frozen mixed veggies frozen mixed veggies
1/2 cup (68g) 1 cup (135g)

1. Prepare according to instructions on package.

Cajun tilapia
7 oz - 231 cals 40g protein 8g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
tilapia, raw tilapia, raw
1/2 lbs (196g) 14 oz (392g)
oil oil
1 tsp (4mL) 1 3/4 tsp (9mL)
cajun seasoning cajun seasoning
1 tsp (2g) 1 3/4 tsp (4g)

1. Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
2. Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun
seasoning.
3. Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.

Basic baked potato

1/2 potato(es) - 132 cals 3g protein 0g fat 25g carbs 4g fiber
 For single meal: For all 2 meals:
oil oil
1/4 tsp (1mL) 1/2 tsp (3mL)
salt salt
1/2 dash (0g) 1 dash (0g)
potatoes potatoes
1/2 large (3" to 4-1/4" dia.) (185g) 1 large (3" to 4-1/4" dia.) (369g)

1. OVEN:
2. Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes)
thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep
holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with
oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on
the lower rack to catch any drippings.
3. Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end
to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop
right open. But watch out, there will be some steam.
4. MICROWAVE:
5. Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6. Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes.
When the potato is soft, remove from the microwave, and cut in half lengthwise.
7. Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of
this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
Dinner 4
Eat on day 7

Buttery white rice

121 cals 2g protein 5g fat 18g carbs 0g fiber
black pepper 1. In a saucepan with a good
1/2 dash, ground (0g) fitting lid bring water and
butter salt to a boil.
1 tsp (5g)
salt 2. Add rice and stir.
1 dash (1g) 3. Cover and reduce heat to
water medium low. You will know
1/4 cup(s) (59mL) that your temperature is
long-grain white rice correct if a little steam is
2 tbsp (23g) visible leaking from the lid.
A lot of steam means your
heat is too high.
4. Cook for 20 minutes.
5. DO NOT LIFT LID!
6. The steam that is trapped
inside the pan is what
allows the rice to cook
properly.
7. Remove from heat and fluff
with fork, mix in butter, and
season to taste with
pepper. Serve.

Beef & chickpea skillet

527 cals 46g protein 21g fat 26g carbs 11g fiber
water 1. Heat oil in a large skillet
1/2 cup(s) (133mL) over medium heat. Add
ground cumin beef, break apart, and
1 tsp (2g) cook until browned. Stir in
oil
cumin, garlic, and some
1 tsp (6mL)
salt/pepper. Cook 1
garlic, minced
3/4 clove(s) (2g) minute.
chickpeas, canned, rinsed & drained 2. Add the onion and bell
3/8 can (168g) pepper. Cook for about 5-8
tomato paste minutes until veggies have
3/4 tbsp (12g) softened.
bell pepper, sliced
3/4 large (123g) 3. Stir in tomato paste. Cook
onion, diced 2 minutes, then add water
3/8 large (56g) to deglaze the pan. Bring
ground beef (93% lean) to a simmer, lower heat
6 oz (170g) and continue simmering 5
minutes, uncovered.
4. Stir in chickpeas and cook
until they are heated
through, about 3 minutes.
Season with more
salt/pepper if desired.
5. Serve.