Meal Plan for Test - Month 1

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

Day 1 1613 cals 145g protein (36%) 43g fat (24%) 138g carbs (34%) 24g fiber (6%)

Breakfast Lunch
310 cals, 31g protein, 22g net carbs, 9g fat 495 cals, 32g protein, 39g net carbs, 20g fat

Double chocolate almond milk protein shake Simple mixed greens salad
167 cals 102 cals

Sweet potato breakfast pancakes Turkey-mixed veggies-quinoa bowl

2 pancake(s)- 140 cals 392 cals

Snacks Dinner
280 cals, 27g protein, 33g net carbs, 1g fat 535 cals, 56g protein, 44g net carbs, 13g fat

Orange Beets
2 orange(s)- 170 cals 4 beets- 96 cals

Protein shake Honey mustard chicken

1 scoop- 109 cals 8 oz- 437 cals

Day 2 1557 cals 132g protein (34%) 30g fat (18%) 158g carbs (40%) 32g fiber (8%)

Breakfast Lunch
270 cals, 18g protein, 29g net carbs, 4g fat 520 cals, 44g protein, 49g net carbs, 12g fat

Raspberries Rosemary chicken

1 cup(s)- 72 cals 6 oz- 262 cals

Pumpkin protein pancakes Beets

200 cals 3 beets- 72 cals

Mashed sweet potatoes

183 cals

Snacks Dinner
225 cals, 17g protein, 34g net carbs, 2g fat 545 cals, 52g protein, 45g net carbs, 13g fat

Fruit juice Chicken and vegetable stir fry

1 cup(s)- 115 cals 358 cals

Beef jerky Lentils

110 cals 116 cals

Simple kale salad

1 cup(s)- 69 cals
Day 3 1624 cals 134g protein (33%) 56g fat (31%) 124g carbs (31%) 23g fiber (6%)

Breakfast Lunch
275 cals, 17g protein, 9g net carbs, 18g fat 475 cals, 55g protein, 40g net carbs, 7g fat

Veggie mason jar omelet Honey dijon pork tenderloin

1 jar(s)- 155 cals 8 oz- 331 cals

Rice cakes with peanut butter Mixed vegetables

1/2 cake(s)- 120 cals 1 1/2 cup(s)- 146 cals

Snacks Dinner
325 cals, 16g protein, 36g net carbs, 9g fat 550 cals, 46g protein, 39g net carbs, 22g fat

Soy milk Brown rice

2/3 cup(s)- 56 cals 172 cals

Blackberries & vegan chocolate dip Thai chicken lettuce wraps

1 1/2 container(s)- 268 cals 3 lettuce wrap(s)- 377 cals

Day 4 1558 cals 137g protein (35%) 37g fat (22%) 148g carbs (38%) 20g fiber (5%)

Breakfast Lunch
240 cals, 29g protein, 17g net carbs, 5g fat 535 cals, 46g protein, 61g net carbs, 9g fat

Double chocolate almond milk protein shake Chicken stir fry with rice
167 cals 533 cals

Celery sticks
2 celery stalk- 13 cals

Watermelon
6 oz- 61 cals

Snacks Dinner
230 cals, 7g protein, 38g net carbs, 4g fat 555 cals, 55g protein, 32g net carbs, 20g fat

Blueberries Honey mustard chicken salad

1 cup(s)- 95 cals 554 cals

Soy milk yogurt

1 container- 136 cals
Day 5 1603 cals 135g protein (34%) 42g fat (24%) 147g carbs (37%) 25g fiber (6%)

Breakfast Lunch
275 cals, 17g protein, 9g net carbs, 18g fat 520 cals, 54g protein, 55g net carbs, 6g fat

Veggie mason jar omelet Bbq chicken stuffed sweet potatoes

1 jar(s)- 155 cals 1 potato(es)- 520 cals

Rice cakes with peanut butter

1/2 cake(s)- 120 cals

Snacks Dinner
325 cals, 16g protein, 36g net carbs, 9g fat 485 cals, 48g protein, 47g net carbs, 8g fat

Soy milk Vegan buttered corn

2/3 cup(s)- 56 cals 250 cals

Blackberries & vegan chocolate dip Spinach cauliflower mince

1 1/2 container(s)- 268 cals 1 cup(s)- 22 cals

Marinaded chicken breast

6 oz- 212 cals

Day 6 1603 cals 138g protein (34%) 46g fat (26%) 137g carbs (34%) 22g fiber (6%)

Breakfast Lunch
390 cals, 20g protein, 27g net carbs, 19g fat 470 cals, 44g protein, 39g net carbs, 10g fat

Cinnamon apple protein muffins (dairy-free) Mexican posole soup

1 muffin(s)- 282 cals 340 cals

Soy milk Simple salad with celery, cucumber & tomato

1 1/4 cup(s)- 106 cals 128 cals

Snacks Dinner
295 cals, 18g protein, 31g net carbs, 10g fat 450 cals, 56g protein, 40g net carbs, 6g fat

Raspberry oat protein bars White rice

1 bar(s)- 76 cals 110 cals

Chomps (Beef) Chicken fajita soup

135 cals 339 cals

Fruit juice
3/4 cup(s)- 86 cals
Day 7 1570 cals 144g protein (37%) 39g fat (22%) 137g carbs (35%) 25g fiber (6%)

Breakfast Lunch
390 cals, 20g protein, 27g net carbs, 19g fat 515 cals, 45g protein, 47g net carbs, 12g fat

Cinnamon apple protein muffins (dairy-free) Chicken-broccoli-sweet potato bowl

1 muffin(s)- 282 cals 429 cals

Soy milk Brown rice

1 1/4 cup(s)- 106 cals 86 cals

Snacks Dinner
260 cals, 27g protein, 28g net carbs, 1g fat 405 cals, 51g protein, 35g net carbs, 6g fat

Green protein shake Pork tenderloin

261 cals 8 oz- 234 cals

Brown rice
172 cals
Grocery List

Fruits and Fruit Juices Spices and Herbs

oranges dijon mustard
3 orange (462g) 2 1/4 oz (65g)
raspberries salt
1 cup (133g) 11 g (11g)
banana black pepper
1 medium (7" to 7-7/8" long) (108g) 4 1/4 g (4g)
lemon juice cinnamon
1/2 tbsp (8mL) 2 1/2 g (3g)
fruit juice ground ginger
14 fl oz (420mL) 1/4 dash (0g)
lime juice nutmeg
1/2 tbsp (8mL) 1 dash (0g)
blackberries rosemary
1 1/2 cup (216g) 1/4 tbsp (1g)
blueberries fresh thyme
1 cup (148g) 4 dash (0g)
avocados ground coriander
1/4 avocado(s) (50g) 1 dash (0g)
Watermelon taco seasoning mix
6 oz (170g) 1/2 tbsp (4g)
dried cranberries chipotle seasoning
1/2 tbsp (4g) 1/4 tbsp (2g)
apples paprika
2/3 small (2-3/4" dia) (99g) 3 dash (1g)

Beverages Other
protein powder mixed greens
1 scoop (1/3 cup ea) (34g) 1 1/3 package (5.5 oz) (205g)
water flavored quinoa mix
6 1/2 cup(s) (1522mL) 1/4 package (4.9 oz) (35g)
almond milk protein powder, chocolate
1 cup (259mL) 2 scoop (1/3 cup ea) (62g)
protein powder, vanilla stir-fry sauce
2 1/4 oz (62g) 1/4 cup (79g)
soy milk, unsweetened
Vegetables and Vegetable Products 4 cup (919mL)
cacao powder
beets, precooked (canned or refrigerated) 3 tsp (6g)
7 beets (2" dia, sphere) (350g) soy milk yogurt
frozen mixed veggies 4 container(s) (601g)
1 1/3 lbs (600g) vegan butter
sweet potatoes 2 tsp (9g)
3 sweetpotato, 5" long (630g) frozen riced cauliflower
pumpkin puree 3 1/3 oz (94g)
1 tbsp (15g) diced tomatoes
garlic 1/2 can(s) (210g)
1 1/3 clove(s) (4g) Original Beef Stick (Chomps)
kale leaves 1 1/2 serving (48g)
1 cup, chopped (67g)
 onion stewed tomatoes with peppers and spices
1 medium (2-1/2" dia) (101g) 3/8 can (~15 oz) (158g)
fresh ginger
1/2 1 inch cube (3g) Dairy and Egg Products
serrano pepper
1/2 pepper(s) (3g) eggs
romaine lettuce 6 1/2 medium (281g)
3 leaf inner (18g)
bell pepper Breakfast Cereals
5/6 large (134g)
oatmeal, old-fashioned oats, rolled oats
tomatoes
10 1/2 g (11g)
7/8 medium whole (2-3/5" dia) (107g)
quick oats
raw celery
6 tbsp (30g)
3 stalk, medium (7-1/2" - 8" long) (120g)
frozen corn kernels
1 3/4 cup (242g) Snacks
fresh spinach beef jerky
1 1/3 cup(s) (40g) 1 1/2 oz (43g)
cucumber rice cakes
1/2 cucumber (8-1/4") (151g) 1 cakes (9g)
frozen broccoli
3/8 package (107g)
Legumes and Legume Products
Poultry Products lentils, raw
2 3/4 tbsp (32g)
boneless skinless chicken breast, raw soy sauce
4 lbs (1744g) 1 tbsp (15mL)
ground turkey, raw peanut butter
4 oz (113g) 2 tbsp (32g)
ground chicken, raw
1/2 lbs (227g)
Pork Products
Fats and Oils pork tenderloin, raw
1 1/2 lbs (624g)
oil
3/4 oz (24mL)
Cereal Grains and Pasta
salad dressing
1/3 cup (71mL) brown rice
olive oil 10 tbsp (119g)
1/2 oz (18mL) long-grain white rice
marinade sauce 6 3/4 tbsp (77g)
3 tbsp (46mL) white hominy
coconut oil 3/8 can (15.5 oz) (165g)
2 tsp (9g)
Soups, Sauces, and Gravies
Sweets
barbecue sauce
honey 2 3/4 tbsp (48g)
3 oz (89g) vegetable broth
cocoa powder 1/4 carton (mL)
2 tsp (4g)
maple syrup Nut and Seed Products
2 fl oz (46mL)
walnuts
2 3/4 tbsp, chopped (20g)
Baked Products
baking powder
1/3 tsp (2g)
Recipes

Breakfast 1
Eat on day 1

Double chocolate almond milk protein shake

167 cals 27g protein 5g fat 3g carbs 2g fiber
cocoa powder 1. Put all ingredients in a
1 tsp (2g) blender.
water
2. Mix until well-blended. Add
1 cup(s) (237mL)
almond milk more water depending on
1/2 cup (120mL) your preferred consistency.
protein powder, chocolate 3. Serve immediately.
1 scoop (1/3 cup ea) (31g)

Sweet potato breakfast pancakes

2 pancake(s) - 140 cals 4g protein 4g fat 19g carbs 2g fiber
Makes 2 pancake(s)
sweet potatoes 1. Cook the sweet potato in a
1/4 sweetpotato, 5" long (53g) microwave for 8-10
eggs minutes until soft. Once
1/2 extra large (28g) cool enough to touch,
oil
remove sweet potato flesh
3/8 tsp (2mL)
cinnamon and place the flesh in a
1 1/2 dash (0g) bowl. Discard skins.
ground ginger 2. Add the eggs and
1/4 dash (0g) seasonings to the bowl.
salt Mix until combined.
1/4 dash (0g)
maple syrup 3. Heat oil in a pan over
3/4 tbsp (11mL) medium-low heat.
4. Once hot, add about 3 tbsp
of the mixture to the pan.
Cook for 3-5 minutes on
each side, or until cooked
through and golden.
5. Continue cooking
pancakes until batter is
gone.
6. Serve with maple syrup.
7. To store: wrap any
remaining pancakes in
plastic and store in the
fridge for about 2-3 days.
Reheat by stove or
microwave.
Breakfast 2
Eat on day 2

Raspberries
1 cup(s) - 72 cals 2g protein 1g fat 7g carbs 8g fiber
Makes 1 cup(s)
raspberries 1. Rinse raspberries and
1 cup (123g) serve.

Pumpkin protein pancakes

200 cals 17g protein 3g fat 23g carbs 3g fiber
pumpkin puree 1. Put all ingredients (besides
1 tbsp (15g) the maple syrup) into a
banana food processor or blender
1/4 medium (7" to 7-7/8" long) (30g) and blend until smooth.
eggs
1/2 extra large (28g) 2. Spray some non-stick
cinnamon spray in a skillet and place
2 dash (1g) over medium heat.
nutmeg 3. Pour about 1/4 cup of
1 dash (0g) batter into skillet for each
oatmeal, old-fashioned oats, rolled
pancake. Cook for about 2-
oats
3 minutes then flip and
3/4 tbsp (4g)
maple syrup cook the other side for
1 tbsp (15mL) another minute or so.
protein powder, vanilla 4. Top with maple syrup.
1/2 scoop (1/3 cup ea) (16g)
5. To store excess pancakes:
wrap tightly in plastic wrap
and store in the fridge for
up to 2 days. Reheat in
microwave.
Breakfast 3
Eat on day 3, day 5

Veggie mason jar omelet

1 jar(s) - 155 cals 13g protein 10g fat 3g carbs 1g fiber
For single meal: For all 2 meals:
eggs eggs
2 large (100g) 4 large (200g)
bell pepper, chopped bell pepper, chopped
1/2 small (37g) 1 small (74g)
onion, diced onion, diced
1/4 small (18g) 1/2 small (35g)

1. Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a
time, distribute ingredients evenly across jars)
2. Secure lid and shake until well scrambled.
3. Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while
cooking.
4. Remove, season with salt/pepper to taste and serve.
5. Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked
eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.

Rice cakes with peanut butter

1/2 cake(s) - 120 cals 4g protein 8g fat 6g carbs 1g fiber
For single meal: For all 2 meals:
peanut butter peanut butter
1 tbsp (16g) 2 tbsp (32g)
rice cakes rice cakes
1/2 cakes (5g) 1 cakes (9g)

1. Spread peanut butter over top of rice cake.

Breakfast 4
Eat on day 4

Double chocolate almond milk protein shake

167 cals 27g protein 5g fat 3g carbs 2g fiber
cocoa powder 1. Put all ingredients in a
1 tsp (2g) blender.
water
2. Mix until well-blended. Add
1 cup(s) (237mL)
almond milk more water depending on
1/2 cup (120mL) your preferred consistency.
protein powder, chocolate 3. Serve immediately.
1 scoop (1/3 cup ea) (31g)

Celery sticks
2 celery stalk - 13 cals 1g protein 0g fat 1g carbs 1g fiber
Makes 2 celery stalk
raw celery 1. Slice celery into sticks and
2 stalk, medium (7-1/2" - 8" long) (80g) serve.

Watermelon
6 oz - 61 cals 2g protein 0g fat 13g carbs 1g fiber
Makes 6 oz
Watermelon 1. Slice watermelon and
6 oz (170g) serve.
Breakfast 5
Eat on day 6, day 7

Cinnamon apple protein muffins (dairy-free)

1 muffin(s) - 282 cals 12g protein 14g fat 24g carbs 4g fiber
For single meal: For all 2 meals:
water water
1/8 cup(s) (5mL) 1/8 cup(s) (10mL)
walnuts walnuts
4 tsp, chopped (10g) 2 2/3 tbsp, chopped (20g)
coconut oil coconut oil
1 tsp (5g) 2 tsp (9g)
maple syrup maple syrup
2 tsp (10mL) 4 tsp (20mL)
eggs eggs
1/4 large (12g) 1/2 large (25g)
cinnamon cinnamon
2 dash (1g) 4 dash (1g)
baking powder baking powder
1 1/3 dash (1g) 1/3 tsp (2g)
quick oats quick oats
3 tbsp (15g) 6 tbsp (30g)
apples, diced apples, diced
1/3 small (2-3/4" dia) (50g) 2/3 small (2-3/4" dia) (99g)
protein powder, vanilla protein powder, vanilla
4 tsp (8g) 2 2/3 tbsp (16g)
almond milk almond milk
2 tsp (10mL) 4 tsp (20mL)

1. Preheat oven to 325F (160C) and line muffin tin (look at number of muffins in serving size of recipe
details).
2. Add water and apples to a pan cook for about 8-10 minutes until apples have softened. Set aside.
3. Meanwhile, add oats to blender and blend until it forms a flour like consistency.
4. Transfer oat flour to a large bowl and add the protein powder, baking powder, cinnamon, and most of the
walnuts (reserve some to top the muffins with). Mix well.
5. In a separate bowl, whisk the eggs, almond milk, coconut oil, and maple syrup together. Add to the oat
mixture along with the apples and mix until a batter forms.
6. Fill muffin tins, top with remaining walnuts and bake for 25-30 minutes or until cooked through. Serve.
7. Meal prep note: Store leftovers in airtight container in fridge or individually wrap and freeze. Reheat in
the microwave.

Soy milk
1 1/4 cup(s) - 106 cals 9g protein 6g fat 3g carbs 3g fiber
 For single meal: For all 2 meals:
soy milk, unsweetened soy milk, unsweetened
1 1/4 cup (300mL) 2 1/2 cup (600mL)

1. This recipe has no instructions.

Lunch 1
Eat on day 1

Simple mixed greens salad

102 cals 2g protein 7g fat 6g carbs 2g fiber
mixed greens 1. Mix greens and dressing in
2 1/4 cup (68g) a small bowl. Serve.
salad dressing
2 1/4 tbsp (34mL)

Turkey-mixed veggies-quinoa bowl

392 cals 30g protein 13g fat 32g carbs 6g fiber
ground turkey, raw 1. Heat the oil in a skillet over
4 oz (113g) medium heat. Add the
salt turkey, break it up and
1 dash (1g) brown it, stirring
black pepper
occasionally, until it's fully
1 dash, ground (0g)
flavored quinoa mix
cooked. Season with salt
1/4 package (4.9 oz) (35g) and pepper to taste.
frozen mixed veggies 2. Meanwhile, prepare the
1/4 package (16 oz ea) (113g) quinoa mix and mixed
olive oil veggies according to the
1/2 tsp (3mL) instructions on the
package.
3. When everything is ready
mix it all together (or keep
separate) and serve.
Lunch 2
Eat on day 2

Rosemary chicken
6 oz - 262 cals 38g protein 11g fat 1g carbs 0g fiber
Makes 6 oz
boneless skinless chicken breast, 1. In a small bowl, whisk
raw together the oil, lemon
6 oz (170g) juice, garlic, rosemary, and
garlic, minced salt.
1/2 clove(s) (2g)
salt 2. Put chicken in a ziplock
1/2 dash (0g) bag and add in the oil
lemon juice mixture. Make sure
1/2 tbsp (8mL) marinade coats all sides of
olive oil the chicken. Put it in the
1/2 tbsp (8mL) refrigerator for at least 15
rosemary minutes.
1/4 tbsp (1g)
3. Grill chicken or cook in
frying pan- about 5-7
minutes per side, or until
internal temperature
reaches 165 F (75 C).
Serve.

Beets
3 beets - 72 cals 3g protein 0g fat 12g carbs 3g fiber
Makes 3 beets
beets, precooked (canned or 1. Slice beets. Season with
refrigerated) salt/pepper (optional: also
3 beets (2" dia, sphere) (150g) season with rosemary or a
dash of balsamic vinegar)
and serve.

Mashed sweet potatoes

183 cals 3g protein 0g fat 36g carbs 6g fiber
 sweet potatoes 1. Pierce sweet potatoes with
1 sweetpotato, 5" long (210g) a fork a couple times to
vent and microwave on
high for about 5-10
minutes or until the sweet
potato is soft throughout.
Set aside to lightly cool.
2. Once cool enough to
touch, remove the skin
from the sweet potato and
discard. Transfer the flesh
to a small bowl and mash
with the back of a fork until
smooth. Season with a
dash of salt and serve.

Lunch 3
Eat on day 3

Honey dijon pork tenderloin

8 oz - 331 cals 49g protein 5g fat 21g carbs 1g fiber
Makes 8 oz
pork tenderloin, raw 1. Preheat oven to 400 F
1/2 lbs (227g) (200 C). Grease a baking
dijon mustard dish.
1 tbsp (15g)
fresh thyme, minced 2. In a small bowl whisk
4 dash (0g) together thyme, mustard,
onion, thinly sliced and honey.
1/2 small (35g) 3. Place onion slices evenly
salt at the bottom of the dish.
2 dash (2g)
black pepper 4. Season pork with salt and
2 dash, ground (1g) pepper and place on top of
honey onion.
1 tbsp (21g) 5. Spread half of mustard
mixture over the pork.
6. Cover dish and cook for 25
minutes.
7. Remove cover and spread
remaining half of mustard
mixture over the pork
again.
8. Place under the broiler for
5 minutes until crust forms
on top and pork is fully
cooked.
9. Remove from oven and
allow meat to rest briefly
before serving.

Mixed vegetables
1 1/2 cup(s) - 146 cals 7g protein 1g fat 19g carbs 8g fiber
 Makes 1 1/2 cup(s)
frozen mixed veggies 1. Prepare according to
1 1/2 cup (203g) instructions on package.

Lunch 4
Eat on day 4

Chicken stir fry with rice

533 cals 46g protein 9g fat 61g carbs 6g fiber
long-grain white rice 1. In a pot with a lid, add the
4 tbsp (46g) water and bring to a boil.
water Add the rice, stir, reduce
1/2 cup(s) (119mL) heat to medium-low, and
boneless skinless chicken breast,
cover with the lid. The
raw, cubed
temperature will be correct
6 oz (168g)
salt when a little steam is
1 dash (1g) visibly leaking from the lid.
black pepper Keep the lid on for 20
2 dash, ground (1g) minutes without removing.
oil, divided When done, fluff with a
1/4 tbsp (4mL) fork and set aside.
frozen mixed veggies
2. Meanwhile, heat half of the
1/2 10oz package (142g)
stir-fry sauce oil in a skillet over medium-
2 2/3 tbsp (45g) high heat. When hot, add
the cubed chicken and the
salt and pepper. Stir fry for
5-6 min until almost fully
cooked. Remove chicken
and set aside.
3. Put remaining oil into the
skillet and add the frozen
vegetables. Stir fry 4-5
minutes or until crisp but
warmed through.
4. Return chicken to skillet,
stir.
5. Pour in stir-fry sauce and
mix until it is well
distributed.
6. Reduce heat to low and
simmer until chicken is
fully cooked.
7. Serve over rice.
Lunch 5
Eat on day 5

Bbq chicken stuffed sweet potatoes

1 potato(es) - 520 cals 54g protein 6g fat 55g carbs 7g fiber
Makes 1 potato(es)
sweet potatoes, halved 1. Place raw chicken breasts
1 sweetpotato, 5" long (210g) into pot and cover with an
barbecue sauce inch of water. Bring to a
2 2/3 tbsp (48g) boil and cook for 10-15
boneless skinless chicken breast,
minutes until chicken is
raw
1/2 lbs (224g) fully cooked.
2. Transfer chicken to bowl
and allow to cool. Once
cool, use two forks to
shred chicken. Set aside.
3. Meanwhile, preheat oven
to 425 F (220 C) and lay
sweet potatoes cut side up
on a baking sheet.
4. Bake until soft, about 35
minutes.
5. In a pot over medium-low
heat, combine the
shredded chicken and the
bbq sauce until warmed
through, 5-10 minutes.
6. Top each potato with equal
spoonfuls of chicken.
7. Serve.
Lunch 6
Eat on day 6

Mexican posole soup

340 cals 40g protein 5g fat 27g carbs 7g fiber
water 1. Heat a large saucepan
3/8 cup(s) (89mL) over medium-high heat.
white hominy, undrained Coat pan with cooking
3/8 can (15.5 oz) (165g) spray.
pork tenderloin, raw, trimmed, cut
into bite-sized pieces 2. Sprinkle pork evenly with
6 oz (170g) chipotle seasoning blend.
chipotle seasoning 3. Add pork to pan; cook 4
1/4 tbsp (2g) minutes or until browned.
stewed tomatoes with peppers and
spices, undrained 4. Stir in hominy, tomatoes,
3/8 can (~15 oz) (158g) and 1 cup water. Bring to a
boil; cover, reduce heat,
and simmer 20 minutes or
until pork is tender. Stir in
cilantro (optional).
5. Serve.

Simple salad with celery, cucumber & tomato

128 cals 4g protein 5g fat 13g carbs 4g fiber
salad dressing 1. Mix all vegetables in a
1 1/2 tbsp (23mL) large bowl.
tomatoes, diced
2. Drizzle salad dressing over
1/2 medium whole (2-3/5" dia) (62g)
cucumber, sliced when serving.
1/2 cucumber (8-1/4") (151g)
raw celery, chopped
1 stalk, medium (7-1/2" - 8" long) (40g)
mixed greens
1/2 package (5.5 oz) (78g)
Lunch 7
Eat on day 7

Chicken-broccoli-sweet potato bowl

429 cals 44g protein 11g fat 30g carbs 8g fiber
frozen broccoli 1. Preheat oven to 425 F
3/8 package (107g) (220 C)
sweet potatoes, cut into bite-sized
2. In a small bowl add the
cubes
3/4 sweetpotato, 5" long (158g) olive oil, salt, pepper, and
paprika paprika. Mix until blended.
3 dash (1g) 3. Take half of the mixture
boneless skinless chicken breast, and coat the sweet
raw, cut into bite-sized cubes potatoes.
6 oz (168g)
salt 4. Spread the sweet potatoes
3 dash (2g) out on a baking sheet in an
black pepper even layer. Bake for 20
3 dash, ground (1g) minutes.
olive oil 5. Meanwhile, take the
1/2 tbsp (8mL) remaining spice mixture
and coat the chicken.
Spread the chicken out on
another baking sheet and
place in the oven with the
sweet potatoes. Cook the
chicken for 12-15 minutes
or until done.
6. Prepare the broccoli
according to the
instructions on its
packaging. Set aside.
7. Once all items are
prepared, bring the
chicken, broccoli, and
sweet potatoes together;
stir (or keep it all separate-
whichever you prefer!).
Serve.

Brown rice
86 cals 2g protein 1g fat 17g carbs 1g fiber
 brown rice 1. Rinse the starch off the
2 tbsp (24g) rice in a strainer under cold
salt water for 30 seconds.
3/4 dash (1g)
water 2. Bring the water to a boil
1/4 cup(s) (59mL) over high heat in a large
black pepper pot that has a tight fitting
3/4 dash, ground (0g) lid.
3. Add the rice, stir it just
once, and boil, covered, for
30 minutes.
4. Pour the rice into a strainer
over the sink and drain for
10 seconds.
5. Return the rice to the same
pot, off the heat.
6. Cover immediately and set
aside for 10 minutes (this
is the steaming part).
7. Uncover, fluff with a fork,
and season with salt and
pepper.

Snacks 1
Eat on day 1

Orange
2 orange(s) - 170 cals 3g protein 0g fat 32g carbs 7g fiber
Makes 2 orange(s)
oranges 1. This recipe has no
2 orange (308g) instructions.

Protein shake
1 scoop - 109 cals 24g protein 1g fat 1g carbs 1g fiber
Makes 1 scoop
protein powder 1. This recipe has no
1 scoop (1/3 cup ea) (31g) instructions.
water
1 cup(s) (237mL)
Snacks 2
Eat on day 2

Fruit juice
1 cup(s) - 115 cals 2g protein 1g fat 25g carbs 1g fiber
Makes 1 cup(s)
fruit juice 1. This recipe has no
8 fl oz (240mL) instructions.

Beef jerky
110 cals 16g protein 1g fat 9g carbs 0g fiber
beef jerky 1. This recipe has no
1 1/2 oz (43g) instructions.

Snacks 3
Eat on day 3, day 5

Soy milk
2/3 cup(s) - 56 cals 5g protein 3g fat 1g carbs 1g fiber
For single meal: For all 2 meals:
soy milk, unsweetened soy milk, unsweetened
2/3 cup (160mL) 1 1/3 cup (320mL)

1. This recipe has no instructions.

Blackberries & vegan chocolate dip

1 1/2 container(s) - 268 cals 11g protein 6g fat 35g carbs 7g fiber
 For single meal: For all 2 meals:
cacao powder cacao powder
1 1/2 tsp (3g) 3 tsp (6g)
blackberries blackberries
3/4 cup (108g) 1 1/2 cup (216g)
soy milk yogurt soy milk yogurt
1 1/2 container(s) (225g) 3 container(s) (451g)

1. Stir the cacao powder (alternatively you can use cocoa powder) into the yogurt until fully blended.
2. Serve with blackberries.

Snacks 4
Eat on day 4

Blueberries
1 cup(s) - 95 cals 1g protein 0g fat 18g carbs 4g fiber
Makes 1 cup(s)
blueberries 1. Rinse off blueberries and
1 cup (148g) serve.

Soy milk yogurt

1 container - 136 cals 6g protein 4g fat 20g carbs 0g fiber
Makes 1 container
soy milk yogurt 1. This recipe has no
1 container(s) (150g) instructions.
Snacks 5
Eat on day 6

Raspberry oat protein bars

1 bar(s) - 76 cals 3g protein 1g fat 12g carbs 2g fiber
Makes 1 bar(s)
protein powder 1. Preheat oven to 350°F
1/8 scoop (1/3 cup ea) (3g) (180°C). Prepare a baking
dried cranberries sheet with parchment
1/2 tbsp (4g) paper and spray with a
raspberries
non-stick spray.
4 tsp (10g)
banana 2. Soak cranberries in some
1/6 medium (7" to 7-7/8" long) (20g) hot water. Set aside.
cinnamon 3. In a bowl, add the bananas
2/3 dash (0g) and mash with a fork until
oatmeal, old-fashioned oats, rolled
smooth.
oats
1/8 cup(s) (7g) 4. Drain the cranberries and
mix them in with the
banana mash. Add in all
remaining ingredients and
mix until raspberries have
broken down into the
mixture.
5. Form dough into balls (use
number of bars listed in
serving size in the recipe
details). Press balls,
flattening them on the
baking sheet and bake for
about 15-20 mins. Let cool
and serve.

Chomps (Beef)
135 cals 14g protein 9g fat 0g carbs 0g fiber
Original Beef Stick (Chomps) 1. This recipe has no
1 1/2 serving (48g) instructions.

Fruit juice
3/4 cup(s) - 86 cals 1g protein 0g fat 19g carbs 0g fiber
 Makes 3/4 cup(s)
fruit juice 1. This recipe has no
6 fl oz (180mL) instructions.

Snacks 6
Eat on day 7

Green protein shake

261 cals 27g protein 1g fat 28g carbs 8g fiber
banana, frozen 1. Put all ingredients in a
1/2 medium (7" to 7-7/8" long) (59g) blender (if banana isn't
water frozen, toss in a few ice
1/4 cup(s) (59mL) cubes).
fresh spinach
1 cup(s) (30g) 2. Blend thoroughly. Add
protein powder, vanilla more water, if needed.
1 scoop (1/3 cup ea) (31g) 3. Serve promptly.
oranges, peeled, sliced, and
deseeded
1 orange (154g)

Dinner 1
Eat on day 1

Beets
4 beets - 96 cals 3g protein 0g fat 16g carbs 4g fiber
Makes 4 beets
beets, precooked (canned or 1. Slice beets. Season with
refrigerated) salt/pepper (optional: also
4 beets (2" dia, sphere) (200g) season with rosemary or a
dash of balsamic vinegar)
and serve.

Honey mustard chicken

8 oz - 437 cals 52g protein 12g fat 28g carbs 1g fiber
 Makes 8 oz
boneless skinless chicken breast, 1. Whisk honey and mustard
raw together in a small bowl.
1/2 lbs (227g) Set aside.
oil
1 tsp (6mL) 2. Season chicken with some
honey salt/pepper.
5 tsp (34g) 3. Heat oil in a skillet over
dijon mustard medium heat. Add chicken
5 tsp (25g) to the skillet and cook 3-5
minutes on each side.
Time needed can depend
on thickness of chicken
breasts.
4. When the chicken is just
about done, drizzle honey
mustard sauce over the
chicken and flip it a few
times until chicken is
evenly coated.
5. Remove from skillet and
serve.

Dinner 2
Eat on day 2

Chicken and vegetable stir fry

358 cals 43g protein 9g fat 22g carbs 6g fiber
stir-fry sauce 1. Heat half of the oil in a
2 tbsp (34g) skillet over medium-high
frozen mixed veggies heat. When hot, add the
1/2 10oz package (142g) cubed chicken and the salt
oil, divided
and pepper. Stir fry for 5-6
1/4 tbsp (4mL)
black pepper
min until almost fully
2 dash, ground (1g) cooked. Remove chicken
salt and set aside.
1 dash (1g) 2. Put remaining oil into the
boneless skinless chicken breast, skillet and add the frozen
raw, cubed vegetables. Stir fry 4-5
6 oz (168g) minutes or until crisp but
warmed through.
3. Return chicken to skillet,
stir.
4. Pour in stir-fry sauce and
mix until it is well
distributed.
5. Reduce heat to low and
simmer until chicken is
fully cooked.
6. Serve.

Lentils
116 cals 8g protein 0g fat 17g carbs 3g fiber
lentils, raw, rinsed 1. Cooking instructions of
2 2/3 tbsp (32g) lentils can vary. Follow
water package instructions if
2/3 cup(s) (158mL) possible.
salt
1/3 dash (0g) 2. Heat lentils, water, and salt
in a saucepan over
medium heat. Bring to a
simmer and cover, cooking
for about 20-30 minutes or
until lentils are soft. Drain
any extra water. Serve.

Simple kale salad

1 cup(s) - 69 cals 2g protein 4g fat 6g carbs 1g fiber
Makes 1 cup(s)
kale leaves 1. Toss kale in dressing of
1 cup, chopped (67g) your choice and serve.
salad dressing
1 tbsp (15mL)
Dinner 3
Eat on day 3

Brown rice
172 cals 4g protein 1g fat 35g carbs 2g fiber
brown rice 1. Rinse the starch off the
4 tbsp (48g) rice in a strainer under cold
salt water for 30 seconds.
1 1/2 dash (1g)
water 2. Bring the water to a boil
1/2 cup(s) (119mL) over high heat in a large
black pepper pot that has a tight fitting
1 1/2 dash, ground (0g) lid.
3. Add the rice, stir it just
once, and boil, covered, for
30 minutes.
4. Pour the rice into a strainer
over the sink and drain for
10 seconds.
5. Return the rice to the same
pot, off the heat.
6. Cover immediately and set
aside for 10 minutes (this
is the steaming part).
7. Uncover, fluff with a fork,
and season with salt and
pepper.

Thai chicken lettuce wraps

3 lettuce wrap(s) - 377 cals 42g protein 21g fat 4g carbs 1g fiber
 Makes 3 lettuce wrap(s)
ground chicken, raw 1. Heat oil in a large skillet
1/2 lbs (227g) over medium heat. Add
oil garlic, onion, ginger,
1/2 tsp (3mL) serrano pepper, and
onion, chopped
coriander. Stir and cook
1/4 small (18g)
garlic, minced until onion has softened,
1/2 clove (2g) about 5 minutes.
fresh ginger, minced 2. Mix in ground chicken and
1/2 1 inch cube (3g) a pinch of salt. Cook until
serrano pepper, chopped chicken is browned and
1/2 pepper(s) (3g) fully cooked.
lime juice
1/2 tbsp (8mL) 3. Add in soy sauce and lime
soy sauce juice and stir. Spread
1 tbsp (15mL) chicken mixture evenly
ground coriander over lettuce leaves and
1 dash (0g) serve.
romaine lettuce
4. Meal Prep Tip: Store
3 leaf inner (18g)
lettuce and chicken
mixture separately in the
fridge. When ready to eat,
reheat the chicken and
serve over the fresh
lettuce.

Dinner 4
Eat on day 4

Honey mustard chicken salad

554 cals 55g protein 20g fat 32g carbs 6g fiber
 dijon mustard 1. Whisk honey and mustard
5 tsp (25g) together in a small bowl.
honey Set aside.
5 tsp (34g)
oil 2. Season chicken with some
1 tsp (6mL) salt/pepper.
boneless skinless chicken breast, 3. Heat oil in a skillet over
raw medium heat. Add chicken
1/2 lbs (227g) to the skillet and cook 3-5
mixed greens minutes on each side.
2 cup (60g)
Time needed can depend
tomatoes, sliced
on thickness of chicken
4 tbsp, sliced (45g)
avocados, chopped breasts.
1/4 avocado(s) (50g) 4. When the chicken is just
about done, drizzle half of
the honey mustard sauce
over the chicken and flip it
a few times until chicken is
evenly coated. Remove
chicken from skillet and
slice when cool enough to
handle. Set aside.
5. Assemble the salad with
the greens, tomatoes, and
avocados. Pour remaining
honey mustard sauce on
top and toss. Add chicken
to the dish and serve.

Dinner 5
Eat on day 5

Vegan buttered corn

250 cals 7g protein 2g fat 45g carbs 5g fiber
black pepper 1. Prepare corn according to
1 1/3 dash (0g) instructions on package.
salt
2. Top with butter and season
1 1/3 dash (1g)
vegan butter with salt and pepper to
2 tsp (9g) taste.
frozen corn kernels
1 3/4 cup (242g)

Spinach cauliflower mince

1 cup(s) - 22 cals 3g protein 0g fat 0g carbs 3g fiber
 Makes 1 cup(s)
frozen riced cauliflower 1. Cook riced cauliflower
3 1/3 oz (94g) according to package.
fresh spinach, chopped
1/3 cup(s) (10g)
2. Meanwhile finely chop the
garlic, diced spinach and garlic.
1/3 clove (1g) 3. When cauliflower is done
and still hot, add in the
spinach and garlic and mix
well.
4. Serve.

Marinaded chicken breast

6 oz - 212 cals 38g protein 6g fat 1g carbs 0g fiber
Makes 6 oz
boneless skinless chicken breast, 1. Place the chicken in a
raw ziploc bag with the
6 oz (168g) marinade and mush it
marinade sauce around to ensure the
3 tbsp (45mL)
chicken is fully coated.
2. Refrigerate and marinade
for at least 1 hour, but
preferably overnight.
3. BAKE
4. Preheat the oven to 400
degrees F.
5. Remove the chicken from
the bag, discarding excess
marinade, and bake for 10
minutes in preheated oven.
6. After the 10 minutes, turn
the chicken and bake until
no longer pink in the center
and juices run clear, about
15 more minutes.
7. BROIL/GRILL
8. Preheat the oven to
broil/grill.
9. Remove the chicken from
the bag, discarding excess
marinade, and broil until no
longer pink inside, usually
4-8 minutes per side.
Dinner 6
Eat on day 6

White rice
110 cals 2g protein 0g fat 24g carbs 0g fiber
salt 1. In a saucepan with a good
1 1/3 dash (1g) fitting lid bring water and
water salt to a boil.
1/3 cup(s) (79mL)
long-grain white rice 2. Add rice and stir.
2 2/3 tbsp (31g) 3. Cover and reduce heat to
black pepper medium low. You will know
1 dash, ground (0g) that your temperature is
correct if a little steam is
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, season with
pepper, and serve.

Chicken fajita soup

339 cals 54g protein 6g fat 16g carbs 2g fiber
diced tomatoes 1. Add whole chicken breasts
1/2 can(s) (210g) and rest of ingredients to a
onion, chopped large pot. Add a few
1/8 medium (2-1/2" dia) (14g) dashes of salt/pepper.
taco seasoning mix
Bring to a simmer and
1/2 tbsp (4g)
bell pepper, chopped
cook for 15-20 minutes
1/2 medium (60g) until the chicken is cooked
vegetable broth through.
1/4 carton (mL) 2. Remove chicken and
boneless skinless chicken breast, shred with two forks.
raw Return shredded chicken
1/2 lbs (224g) to the pot and stir. Serve.
Dinner 7
Eat on day 7

Pork tenderloin
8 oz - 234 cals 47g protein 5g fat 0g carbs 0g fiber
Makes 8 oz
pork tenderloin, raw 1. Preheat oven to 350°F
1/2 lbs (227g) (180°C).
2. If your pork tenderloin
came unseasoned, season
with salt/pepper and any
herbs or spices you have
on hand.
3. Place on a baking sheet
and bake for about 20-25
minutes, or until the
internal temperature
reaches 160°F (72°C).
4. Remove from oven and let
rest for about 5 minutes.
Slice and serve.

Brown rice
172 cals 4g protein 1g fat 35g carbs 2g fiber
brown rice 1. Rinse the starch off the
4 tbsp (48g) rice in a strainer under cold
salt water for 30 seconds.
1 1/2 dash (1g)
water 2. Bring the water to a boil
1/2 cup(s) (119mL) over high heat in a large
black pepper pot that has a tight fitting
1 1/2 dash, ground (0g) lid.
3. Add the rice, stir it just
once, and boil, covered, for
30 minutes.
4. Pour the rice into a strainer
over the sink and drain for
10 seconds.
5. Return the rice to the same
pot, off the heat.
6. Cover immediately and set
aside for 10 minutes (this
is the steaming part).
7. Uncover, fluff with a fork,
and season with salt and
pepper.