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Breakfast Lunch

Pink Smoothie: ¼ c almonds (natural or smoked) (160 cal)

80g frozen peaches (35 cal) cheddar cheese stick (90 cal)

70g frozen raspberries (35 cal) choose 1: (35 cal)

1 small banana (85 cal) 1 clementine

½ c unsweetened almond milk (15 cal) ½ c watermelon

1 scoop Orgain vanilla protein powder (75 cal) ½ c cantaloupe

245 calories 285 calories

Dinner (choose 1) Snacks (1-2 per day)


Hawaiian Meatballs 690 calories 2 cups plain popcorn & 1tbsp parmesan 80 calories
Shredded Mexican Chicken 655 calories Campbell’s Chicken & Stars to Go 80 calories

Cheesy Veggie Quiche 545 calories 2 tbsp hummus & 2 celery stalks 80 calories

1 square Lindt 70% Dark Chocolate 80 calories

________________________ 80-175 calories

: 1300 calories
Hawaiian Meatballs with Green Beans
20 oz. ground turkey (840 cal)

2 large eggs (140 cal)

½ c plain breadcrumbs (220 cal)

1 tbsp garlic powder (30 cal)

1 tbsp cracked black pepper

2 tsp ground ginger (10 cal)

2 tsp crushed red pepper


1 cup Huli-Huli sauce, purchased or homemade (320 cal)
1 lb fresh green beans (140 cal)
1 tsp minced garlic in water (15 cal)
2 tsp soy sauce or coconut aminos (10 cal)
1 tbsp butter (100 cal)
Coconut spray oil (30 cal)
10 Hawaiian dinner rolls (900 cal each – 2 per meal)
1. Coat the bottom of an unlined non-stick cookie sheet or baking tray with coconut oil spray &
preheat oven to 375 F.
2. Mix ground turkey with eggs, breadcrumbs, garlic powder, pepper, crushed red pepper, ginger, and
salt to taste.
3. Form meat mixture into 20 1-oz balls and place onto baking sheet evenly.
4. Bake 17-20 minutes, then remove from oven.
5. Toss meatballs in Huli-Huli sauce, then return to oven for 3-5 more minutes. Ensure meat is heated
to 165 F in center using meat thermometer.

1. Bring shallow layer of water to boil in stockpot with lid, and set up steamer basket inside.
2. Wash green beans and trim edges if needed.
3. Steam green beans for 5-8 minutes until tender.
4. Let cool until able to touch and pat dry thoroughly.
5. Toss with butter, soy sauce/coconut aminos, and minced garlic.

Divide into 4 equal portions – 5 meatballs and roughly 4 oz of green beans each.

2,755 cal total | 690 cal per meal


Shredded Mexican Chicken w/ Roasted Potatoes
1 lb skinless, boneless chicken breast (440 cal)

1 14 oz can of petite diced tomatoes (88 cal)

1 lb whole carrots – as thick as possible (185 cal)

16 oz chicken broth – I use Better Than Bullion chicken base (15 cal)

1 red bell pepper (50 cal)

1 green bell pepper (40 cal)

1 large sweet onion (100 cal)

2 tbsp butter (200 cal)

1.5 lb baby potatoes (600 cal)

1 tbsp cracked black pepper

1 tbsp garlic powder (30 cal)

1 tbsp cumin

1 tbsp smoked chipotle powder

2 tsp cayenne pepper

1 tbsp onion powder (30 cal)

2 tsp oregano

2 tbsp olive oil (240 cal)

20 oz Bush’s refried black beans (600 cal for what you’ll use)

1. Preheat oven to 400 F and warm large skillet on medium-high heat.


2. Shred carrots into thin shavings and julienne peppers & onion.
3. Melt 2 tbsp of butter in skillet and sweat carrots, peppers, and onions with salt to taste.
4. Add chicken breasts, skillet vegetables, canned tomatoes, chicken broth, cumin, garlic powder,
cayenne, oregano, and smoked chipotle powder to crockpot. Cook on high for 3-4 hours.
5. Coat baby potatoes in olive oil, then roll in smoked chipotle powder, onion powder, salt, and
cracked black pepper.
6. Bake potatoes for 30 minutes, stirring halfway through.
7. When chicken is cooked to 165 F, shred in crockpot or dutch oven. If chicken is difficult to shred,
chop finely on cutting board and return to juices & vegetables.
8. Divide chicken mixture into 4 equal portions along with potatoes, and add ½ c refried black beans
to each meal. Top with hot sauce if desired.

2, 620 cal total | 655 cal per meal


Veggie Quiche with Irish Cheddar
1 refrigerated pie crust (800 cal)

½ large sweet onion (50 cal)

1 red bell pepper (50 cal)

2 tbsp butter (200 cal)

6 sprigs fresh thyme

2 tsp black pepper

1 tbsp garlic powder (30 cal)

4 large eggs (280 cal)

1 cup unsweetened almond milk (30 cal)

1 cup petite peas (80 cal)

8 oz Dubliner Irish Cheddar, shredded (800 cal)

2 tbsp whole-wheat flour (50 cal)

1. Bake pie crust in glass pie dish at 400F for 5 minutes, making sure to press it firmly into the pan to
avoid bubbling.
2. Dice onion and pepper.
3. Sweat onion & pepper in skillet with melted butter and salt to taste.
4. Whisk eggs together with cracked pepper, garlic powder, salt to taste, and almond milk.
5. Mix shredded cheese, flour, peas, cooked onion & pepper, garlic powder, and thyme, and spread
mixture in bottom of pie crust.
6. Pour egg mixture into pie crust, and bake 30-45 minutes until eggs are cooked through.
7. Cut into 4 equal pieces, and serve each as one meal.

2, 370 cal total | 595 cal per meal