Meal Plans

Sweet Weight Loss

Egg and Cheese Sandwich

2 whole eggs (scrambled)
A serving of feta cheese (crumbled)
1 piece of toast
1 flaxseed

15 grams of protein + 20 grams of carbs + 1 gram of fat = approximately 300 calories


Mashed Potatoes and Barbecue Chicken

1 cups of mashed potatoes
3oz barbecue chicken breast (organically seasoned)
2 cups vegetables
1 flaxseed

33 grams of carbs + 35 grams of protein + 1 gram of fat = approximately 400 calories


Shrimp Pasta

1/2 cup boiled pasta (melted cheese and natural tomato sauce)
3oz shrimp (organically seasoned)
2 cups vegetables
1 flaxseed

25 grams of carbs + 35 grams of protein + 1 gram of fat = approximately 380 calories


Cooked Rice with Steak

1 cup brown rice
3oz grilled steak (organically seasoned)
2 cups vegetables
1 flaxseed

50 grams of carbs + 35 grams of protein + 1 gram of fat = approximately 500 calories

Fat loss never tasted so good

Fruit Smoothie

1 cup Almond/Cashew Milk.
½ of a banana
1 cup strawberries, raspberries, or cherries.
1/4 cup Greek yogurt.
1/4 cup freshly squeezed orange juice.
2 tablespoons honey or to taste.
Add each item while blending or add one item after blending the previous item

Approximately 200 calories


Chick Peas Salad

1 can chick peas (19 Oz/540 ml) with cilantro, Onion chopped with red pepper garlic, lemon juice, olive oil, cayenne pepper, to taste

19 gram of protein + 57 grams of Carbs + 34 grams of fat = approximately 650 calories


Cooked Rice with Barbecue Chicken

1 cup brown rice
3oz chicken breast (organically seasoned)
1 cup vegetables
Hand full of nuts

35 grams of protein + 50 grams of carbs + 14 grams of fat = approximately 600 calories


Chicken Salad

3oz teriyaki chicken breast,
2 cups mixed salad greens with slices of pineapple chunks topped with lime juice
Honey, vegetable oil, cider vinegar

Approximately 400 calories

Is this for real

Egg and Oatmeal Egg and Oatmeal 

1 cup pure Oatmeal with ¼ cup blueberries and 1 tablespoon natural peanut butter with 2 eggs

18 grams of protein + 33 grams of carbs + 15 grams of fat = approximately 300 calories


Mashed Potato and Steak

1 cups of mashed potatoes 

3oz grilled steak

½ avocado

25 grams of protein + 35 grams of carbs + 25 grams of fat = approximately 500 calories


Rice and Jerk Chicken

1 cups of Brown Rice

1 cup of Vegetable 3oz Jerk chicken breast

½ avocado

30 grams of protein + 45 grams of carbs + 12 grams of fat = approximately 500 calories


Tuna Salad

1 Can of Tuna

2 cups mixed vegetables

Hand full of nuts

30 grams of protein + 20 grams of fat = Approximately 350 calories 


Ground Beef Salad

3oz lean Ground beef 

2 cups dark green vegetables with olive oil

15 grams of protein + 25 grams of fat = Approximately 400 calories 

Hit me with it again

Quinoa Cereal

½ cup cooked quinoa (hot or cold)Homemade nut milk and fresh fruit

Approximately 300 calories


Lentil Meat balls and mixed vegetables

1 cup cooked lentils (organically seasoned)2 cups mixed vegetables with a teaspoon of olive oil

Approximately 400 calories


Tofu Salad

A Serving of Tofu2 cups mixed vegetables with nuts and cranberries

Approximately 400 calories


Spirulina Shake

Banana, mango, pineapple, protein powder, spirulina, almond butter and waterAdd each item while blending or add one item after blending the previous item

Approximately 200 calories


Avocado Spinach Salad

2 cups of organic spinach
2 cups of arugulaCombined with cucumber, roasted artichoke hearts, avocado, red onion, shelled hemp seedsAnd seasoning to taste

Approximately 200 calories

I want to eat this

Banana Spilt Smoothie

1 cup Almond milk, ¼ cup Pre blended oats. ½ Banana, 1-2 scoop of Protein shake (optional), Any Nut butter

15 grams of fat + 50 grams of protein + 38 grams of carbs = Approximately 300 calories


Omelette Sandwich

2 whole eggs, with ½ Can of tuna, organic spices and a bit of leafy vegetables (optional)
2 slices of bread

30 grams of protein + 10 grams of fat + 30 grams of carbs = Approximately 380 calories


Sweet Potato Salad with baked Chicken

2 cups mixed vegetables with hand full of nuts and seeds
1 cup sweet potato
7oz chicken breast

65 grams of protein + 10 grams of fat + 30 grams of carbs = Approximately 550 calories


Rice and Peas with Oxtail and veggies

1 cups of cooked rice and peas
3 Oz curried goat organically seasoned
2 cups mixed vegetables

22 grams of protein + 10 grams of fat + 40 grams of carbs = Approximately 400 calories


½ whole Chicken with Salad

2 cups leafy green vegetables
1/4 whole chicken baked or grilled

40 grams of protein + 16 grams of fat = Approximately 360 calories

Food is too Good

Omelette

Eggs, Low Fat Milk, Butter

18 protein + 2carbs + 15 grams of fat = 233 calories


Whole wheat Crackers and Peanut

160 calories


Feta Cucumber Pita Spinach Sandwich

Plain Yogurt with Whole Milk, garlic, cucumber tomato, shallots vinegar, olive oil, spinach, feta cheese, pita bread

12 grams protein +40 + 10 grams of carbs + fat= 400 calories


Hummus and Peppers

120 calories


Shrimp Avocado Mango Salsa

Spinach, Chopped, Dry Couscous, Shrimp, Mixed Species, Raw, Cilantro, Olive Oil, Mango, Avocado, Tomato, Red Onions, Sliced, Jalapeno Peppers, Lime Juice, Green Olives

30 protein + 50 carbs + 6 fats = Approximately 500 calories


Green Olives

150 Calories

Tastey and Nice

Strawberry Banana Smoothie

Strawberries, Bananas Low fat Yogurt, Low Fat Milk

250 calories


Falafel

150 Calories


Almond Salad

Cider Vinegar, Honey, Olive Oil, GREY POUPON Dijon Mustard, Paprika, Red Leaf Lettuce, Fresh, Oranges, Canned in Juice, Almonds, Chopped, Scallions, Green or Spring Onions

10 grams of protein + 12 carbs + 18 fats Approx. = 250 Calories


Brussel Sprouts and Carrots


Shallots, Butter, Carrots, Brussels, vinegar, shallots

Approximately 120 Calories


Lentil Taco

Taco, Olive oil, onions, vegetable broth, lettuce, feta cheese, garlic, spices, lentils, tomato, salsa

10 grams of protein + 30 grams of carbs + 15 grams of fat

Approximately 400 Calories


Mustard Tuna

White tuna, Mustard

27 grams of protein
Approximately 150 calories

Vegetarian Bomb

Peanut Butter and ½ Bagel

13 grams of protein + 2 grams of carbs + 17 grams of fat

Approximately 250 calories


Apple and Cheddar Cheese

Approximately 150 calories


Falafel and Hummus

3 Falafel Patties, Hummus

10 grams of protein + 30 grams of Carbs + 15 grams of fat
Approximately 300 calories


Cheese and Apple

Approximately 150 calories


Whole Wheat Penne Broccoli and Turkey

Whole wheat Macaroni, Broccoli, Mince lean Turnkey, Tomato, Basil Parmesan Cheese

22 grams of protein + 42 grams of Carbs + 10 grams of fat
Approximately 400 Calories


Plain Yogurt with Peanut butter

Approximately 160 Calories

Vegetarian Wow

Spiced Mozzarella Spinach Omelette Sandwich

Almond Milk, Egg white, plus whole egg, Spices, Bell Peppers, 12 grain Muffin, Mozzarella Cheese, Spinach

20 grams of protein + 30 grams of carbs
Approximately 270 calories


Rice Cake and Yogurts

Rice Cake Cracker, Plain Yogurt, banana

Approximately 140 Calories


Orange Salmon Salad

Spinach, Carrots, red Onions, Olive Oil, vinegar, Feta Cheese, Salmon

27 grams of Protein + 18 grams of Fat
Approximately 300 Calories


Rice Cake and Cottage Cheese

Banana, Rice Cake, Cottage Cheese

20 grams of carbs
Approximately 140 Calories


Spicy Chicken with sprinkled rice

Chicken Breast, Tomato Sauce, Spinach, Soy Sauce, Vinegar, Sherry, Chili Powder, ginger root, garlic Brown Rice

Approximately 400 calories


Egg whites

8 Egg whites

30 grams of protein

Approximately 140 calories

Lick my fingers

French toast and Cottage Cheese

2 eggs, 12 grain bread, almond milk, vanilla extract, cinnamon

20 grams of protein + 27 grams of carbs + 12 grams of fat
Approximately 300 calories


Whole wheat Pita and feta Cheese

Whole wheat pita bread, feta cheese, peach

6 grams of protein, 30 grams of carbs, 6 grams of fat
Approximately 150 calories


Peanut Butter and Banana Wrap

Corn Tortillas, Peanut Butter, Banana

10 grams of protein + 40 grams of carbs + 16 grams of fat
Approximately 320 Calories


Melba Toast and Peanut Butter

Melba toast, banana, peanut butter

Approximately 160 calories


Vegetable Pita Pizza

Pita Bread, olive oil, parsley, parmesan, cheddar, onions, peppers, mushrooms, garlic, tomato, basil

20 grams of protein + 35 grams of carbs + 25 grams of fat
Approximately 500 calories


Sesame Bars

Dried walnuts, toasted sesame seed kernels, dates, raisins

Approximately 120 Calories

Yummy Tummy

Cottage Cheese and Fruit

Cottage Cheese, 4% Fat, Creamed
Item Apple
Honey

26 grams of protein + 42 grams of Carbs + 9 grams of fat
Approximately 300 Calories


Carrot Sticks and Apple Butter

Carrots
Apple Butter

45 grams of carbs
Approximately 190 calories


Veggie Salad with Watermelon and Feta Cheese

Diced Red Tomato, Watermelon, Green Bell or Sweet Pepper, Cucumber, Radishes, Scallions, Green, Onions, Olive Oil, Feta Cheese, Oregano, Plain Yogurt

10 grams of protein + 25 grams of fat
Approximately 350 calories


Melba toast and Apple Butter

Melba Toast
Banana
Apple Butter

43 grams of carbs
Approximately 170 calories


Fish Rolls

4oz Flounder, Lime Juice, Soy Sauce, Garlic Clove, Basil, Ginger Root, Cilantro

80 grams of protein + 16 grams of fat
Approximately 500 calories


Roasted seasoned chickpeas

Chickpeas, Olive Oil, Basil

Approximately 175 calories

I Feel so Good

Salad and Egg Combo

3 whole eggs – 3 egg whites
1/3 of a cup of cooked black beans (this is about 1/2 a palm size)
1 cup of vegetables (about the size of fist)
2 ounces of cashews (about a handful)

50grams of protein + 24 grams of carbs and + 35 grams of fat = approximately 600 calories


Beefy Nutty Salad

3 ounces of beef (about the size of your palm)
1/3 of a cup of lentils (about half a palm)
1.5 cups of vegetables (about the size of 1.5 fists)
2 ounces of almonds (about a handful)

50 grams of protein, 24 grams of carbs, and 35 grams of fat = approximately 600 calories


Kick ass Protein Shake

2 scoops of protein powder
1 banana
1 date
2 cups of unsweetened coconut milk
2 cups of raw kale

50grams of protein, 60 grams of carbs and 10 grams of fat = approximately 530 calories

I want more

Plantain and Egg Sandwich

2 Eggs

1 Plantain

12 grams of protein + 57 grams of carbs + 10 grams of fat = Approximately 350 Calories

Protein Shake

1 Scoop of Whey Isolate

Almond Milk

25 grams of protein = approximately 180 calories

Teriyaki Grilled Salmon

8 oz Atlantic SalmonTeriyaki Sauce

2 cups Kale3 oz

Goat Cheesetbsps

Olive Oil

65 grams of protein + 50 grams of fat = 1000 Calories

Cottage Cheese Salad

Cottage Cheese Mixed Salad27 grams of protein + 10 grams of fat = Approximately 300 calories

Yum Yum Yum

Oatmeal Breakfast

1 Cup Oats
Peanut Butter
Banana

Approximately 175 Calories


Chicken Shawarma

Mixed Vegetables
6oz Chicken Breast
Organic Spices

42 grams of protein + 48 grams of carbs + 13 grams of fat = approximately 400 calories


Spaghetti Tuna Feast

1 serving of Whole Wheat Spaghetti
1 canned White Tuna
1 serving of celery
1 serving of Bell/sweet pepper
1 serving of Yogurt dressing

47 grams of protein + 85 grams of carbs + 33 grams of fat = Approximately 800 calories


Cottage Cheese and Berries

1 cup Cottage Cheese
Strawberries
Raspberries
Blueberries

30 grams of protein
Approximately 290 calories

Is This for Real

Peanut butter Bagel and Eggs

2 Eggs 

Bagel and Peanut Butter

15 grams of protein + 50 grams of carbs + 18 grams of fat = approximately 350 calories


Vitamin packed smoothie

Banana

Almond Milk

1 tbsp Blackstrap

Molasses

2 tbsps Peanut Butter

1 tbsp Cocoa Powder, Unsweetened

17 grams of protein + 50 grams of carbs + 24 grams of fat = 500 Calories approximately 


Blue cheese Steak Salad

1 serving of Blue Cheese

2 cups Kale

0.25 cups Carrots, Grated

2 tbsps Cider Vinegar

3 oz.Beef Flank, Choice, Separable Lean and Fat, 0″ Fat, Raw

1 Whole Wheat Roll

1 tbsp Butter

30 grams of protein + 30 carbs + 30 fats = approximately 500 calories


Lemon tuna salad

8 oz.White Tuna

50 mL Lemon Juice

0.2 tbsps Dill Weed

3 tbps Yogurt Dressing 

Hand full of Celery, Trimmed

0.5 cups shredded Cheddar Cheese

2 sl. 12 grain Bread

1 oz. Tomato

40 grams of protein + 30 grams of carbs + 35 grams of fat= Approximately 550 calories