All Menus below are subject to change.  Call for any specific questions or dietary concerns.

Our Lunch and Dinner Ingredients are mostly gluten free and dairy free. We avoid using ingredients that contain wheat or gluten as much as possible.  Our sauces and spices are gluten free and mostly homemade.  Corn tortillas are used sparingly in lunches and dinners.  The only dairy used for lunches and dinners is occasional fat free half & half, as well as feta cheese.   Lunches and dinners may contain trace amounts of wheat gluten.  Our breakfasts and snacks may include oatmeal and whey protein; they cannot be guaranteed to be 100% gluten or dairy free, because of those ingredients. Our macronutrient counts are rounded up or down to keep as close to accuracy as possible. Menus may change slightly on a very rare occasion (we focus on using foods when they are at their freshest, so some seasonal items may not be available year-round). Calorie and macronutrient counts below are based on our 1200 calories per day meal plan option. Gym Rat meal plans include breakfast, am snack, lunch, pm snack, and dinner each day equaling 1200, 1800, 2400, or 3000 calories per day.

Here are the following conversions for our other calorie count/portion options:

1800 – multiply by 1.5

2400 – multiply by 2

3000 – multiply by 2.5

 

Menu #1

DAY ONE

Breakfast-Chorizo with Egg Whites, Pico & Avocado – 100% liquid egg whites, avocado, tomato, onion, salt, pepper, pork, chili powder, garlic. Net Wt. 7 oz. 228 cal. 8g C, 18 gP, 14g F ( 3g Saturated F, 7g Monounsaturated F, 4g Polyunsaturated F), 456mg Sodium.

AM-Snack- Power Muffin w Dried Cherries & Pecans – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch-Oriental Chicken with Mandarins, Peppers, Snow Peas and Cilantro Soy Honey Dressing with Brown Rice – Chicken breast, brown rice, mandarin, bell pepper, snow pea, cilantro, honey, white wine vinegar, olive oil, aminos, lemon juice. Net Wt. 11.5 oz. 325 cal. 26g P, 16g C, 8g F ( 2g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 277mg Sodium.

PM-Snack- Pear w Peanut Butter – pear, all-natural peanut butter. Net Wt. 7.5 oz. 194 cal. 27g C, 5g P, 8g F ( 1g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 54mg Sodium.

Dinner-Grilled Tri-Tip, Chimichurri, Smashed Sweet Potatoes & Brussel Sprouts – Beef, Sirloin, Sweet Potato, Brussel Sprout, Olive Oil, Parsley, Lemon Juice, Garlic, Chili Flakes, Oregano, Salt, and Pepper. Net Wt. 11 oz. 291 cal. 25g C, 23g P, 12g F ( 4g Saturated F, 7g Monounsaturated F, 1g Polyunsaturated F), 91mg Sodium.

DAY TWO

Breakfast- Mushroom, Caramelized Onion, Garlic Powder and Spinach Egg White Frittata – 100% liquid egg white, olive oil, onion, spinach, mushroom,  salt, and pepper. Net Wt. 6.6 oz. 141 cal. 8g C, 16g P, 5g F ( 1g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 257mg Sodium.

AM- Butternut Squash Cakes with Ground Turkey and Cajun Spice – ground lean turkey, butternut squash, 100% liquid egg white, paprika, sea salt, garlic powder, onion powder, black pepper, cayenne pepper, oregano, and thyme. Net Wt. 5 oz. 145 cal. 16g P, 9g C, 5g F ( 2g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 115mg Sodium.

Lunch- Roasted Turkey w Roasted Carrots & Apples, Dried Cherries, Celery, and Red Onion Tossed with Yogurt & Curry, Salt & Pepper – turkey, carrot, apple, olive oil, nonfat greek yogurt, cherry, celery, red onion, curry, salt, and pepper.  Net Wt. 10.6 oz. 289 cal. 34g C, 24g P, 3g F (1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 429mg Sodium.

PM-Snack- Mozzarella, Tomato, Basil & Balsamic Syrup – Tomato, Mozzarella, Basil, Balsamic Vinegar, Sugar. Net Wt. 6 oz. 174 cal. 8g C, 14g P, 9g F ( 5g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 354mg Sodium.

Dinner-Roast Chicken w Italian Seasonings, Balsamic Shallots, Quinoa & Zucchini – Chicken breast, quinoa, zucchini, shallot, balsamic vinegar, olive oil, rosemary, olive oil, garlic powder, onion powder, salt, pepper, oregano, thyme, basil, sage. Net Wt. 11.7 oz. 381 cal. 37g C, 29g P, 13g F ( 2g Saturated F, 8g Monounsaturated F, 3g Polyunsaturated F), 75mg Sodium.

DAY THREE

Breakfast- Blueberry Oatmeal Johnny Cakes – oat, liquid egg white, cinnamon, honey, 100% whey protein, blueberry, baking soda. Net Wt. 5 oz. 145 cal. 27g C, 7g P, 1g F ( 0g Saturated F, 0mg Monounsaturated F, 1g Polyunsaturated F), 320mg Sodium.

AM-Snack- Power Muffin –  Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Steak Romaine Salad with Butternut Squash, Tomatoes and Cucumber & Balsamic Vinaigrette – Beef sirloin, butternut squash, cucumber, tomato, romaine, olive oil, balsamic vinegar, white wine vinegar, honey, salt, and pepper. Net Wt. 11.6 oz. 256 cal. 25g C, 30g P, 4g F ( 1g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 479mg Sodium.

PM Snack- Power Bites – Natural Peanut Butter, Oats, Ground Flax, Honey, Real Vanilla Extract, very little whey protein, shredded coconut, very few chocolate chips – Natural Peanut Butter, Oats, Ground Flax, Honey, Real Vanilla Extract, very little whey protein, shredded coconut, very few chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Chicken Curry with Coconut Milk, Green Curry Paste, Salt, Pepper and Butternut Squash – chicken breast, butternut squash, coconut milk, Green Curry Paste (Green chili, Lemongrass, Garlic, Salt, Galangal, Shrimp paste (Shrimp, Salt), Kaffir lime peel, Coriander seed, Pepper, Cumin, Turmeric), salt, and pepper.  Net Wt. 10.4 oz. 255 cal. 15g C, 24g P, 11g F ( 5g Saturated F, 4g Polyunsaturated F), 206mg Sodium.

 

Menu #2

DAY ONE

Breakfast- Pumpkin Almond Flour Protein Powder Waffle – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 5.9 oz. 269 cal. 18g C, 14g P, 18g F (1.5 g Saturated, 0g Polyunsaturated), 80 mg Sodium.

AM-Snack- Apple and Walnut Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, apple, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F) 90mg Sodium.

Lunch-Grilled Chicken Salad with Grilled Red Onions, Apples, Tomatoes, Cucumbers, Pumpkin Seeds – chicken breast, romaine, apple, tomato, red onion, cucumber, pumpkin seed, olive oil, white balsamic vinegar, lemon juice, honey, salt, and pepper. Net Wt. 11.9 oz. 300 cal. 18.5 g C, 26g P, 12 g F ( 2g Saturated, 7g Monosaturated, 3g Polyunsaturated), 63mg Sodium.

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Chicken Thighs w Rosemary, Olive Oil, Asparagus & Brown Rice – chicken thigh, asparagus, brown rice, olive oil, rosemary, salt, and pepper. Net Wt. 10.9 oz. 304 cal. 31g C, 22g P, 11g F (2.5g Saturated Fat, 5.9g Monounsaturated Fat, 2g Polyunsaturated Fat), 78mg Sodium.

DAY TWO

Breakfast- Blackberry Oatmeal Flap Jacks w Berry Compote on the Side – oat, liquid egg white, cinnamon, honey, 100% whey protein, blackberry, baking soda, honey. Net Wt. 8 oz. 210 cal. 33 g C, 11 g P, 3 g F (0.6g Saturated Fat, 0.89g Monounsaturated Fat, 0.89g Polyunsaturated), 396mg Sodium.

AM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, ground flaxseed. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F (5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Lunch- Turkey Meatballs, Brown Rice w BBQ Sauce & Parsley on the Side – ground lean turkey, brown rice, zucchini or other vegetable, olive oil, parsley, bbq sauce (sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate). Net Wt. 9.5 oz. 328 cal. 39g C, 24g P, 10g F (3g Saturated Fat, 3g Monounsaturated Fat, 3g Polyunsaturated Fat), 67mg Sodium. 

PM-Snack- Power Cookie – Almond meal, oatmeal, egg, 100% Whey Protein, cinnamon, nutmeg, baking soda. Net Wt. 2.9 oz. 137 cal. 21g C, 7g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 110mg Sodium.

Dinner- Cajun Shrimp, Zucchini, Peppers, Spaghetti Squash-Green Onion, garlic, olive oil – shrimp, zucchini, spaghetti squash, bell pepper, olive oil, red pepper, black pepper, celery salt, and paprika.  Net Wt. 9.2 oz. 121 cal. 9g C, 11g P, 5g F (1g Saturated Fat, 3g Monounsaturated Fat, 1g Polyunsaturated Fat), 619mg Sodium. 

DAY THREE

Breakfast- Turkey Bacon with Spinach and Asparagus Frittata – 100% liquid egg white, Turkey Bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), asparagus, spinach, salt, and pepper.  Net Wt. 6.5 oz. 126 cal. 1g C, 22g P, 2g F (0.2g Saturated Fat, 1g Monounsaturated Fat, 0.2g Polyunsaturated Fat), 434mg Sodium. 

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Turkey Cumin Lettuce Wraps w Pico di Gallo – Ground lean turkey, Romaine, Butternut Squash, Brown Rice Green Onion, Cumin, Cilantro, Tomato, Jalapeno, Onion.  Net Wt. 10.5 oz. 322 cal. 40g C, 23g P, 9g Fat (3g Saturated Fat, 3g Monounsaturated Fat, 3g Polyunsaturated Fat), 74mg Sodium.

PM Snack- Bison and Vegetable Chile – Ground Lean Bison, Zucchini, Onion, Tomato, Garlic Powder, Black Pepper, Gluten Free Chili Powder. Net Wt. 6.6 oz. 138 cal. 6.5g C, 16g P, 5g F (2g Saturated Fat, 2.5g Monounsaturated Fat, 1g Polyunsaturated Fat), 194mg Sodium. 

Dinner- Grilled Tri-Tip – red wine vinegar & olive oil marinade with Green Beans and Acorn Squash – Beef, sirloin, Olive Oil, Salt, Pepper, Green Bean, BBQ Acorn Squash.  Net Wt. 11 oz. 275 cal. 20 g C, 22 g P, 13 g  F (4g Saturated Fat, 8g Monounsaturated Fat, 1g Polyunsaturated Fat), 40mg Sodium.

Menu #3

DAY ONE

Breakfast- Spinach, Garlic, Paprika, Vegetable & Turkey Bacon Egg White Bake – 100% liquid egg white, Turkey Bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), zucchini, spinach, paprika, salt, and pepper.  Net Wt. 6.5 oz. 204 cal. 8g C, 25g P, 8g F ( 3g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 908mg Sodium.

AM-Snack- Power Muffin-Almonds & Raisins – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, almond, cinnamon. Net Wt. 2.9 oz. 177 cal. 23g C, 10g P, 5g F ( 0g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 90mg Sodium .

Lunch- Grilled Turkey Burger w Cranberry Apple Chutney, Coleslaw & Jicama – Ground Lean Turkey, Apple, Cranberry, Sugar, Olive Oil, Coleslaw, Jicama, Garlic Powder, Onion Powder, Salt, Pepper, Oregano, Thyme, Basil, Rosemary, Sage. Optional Side Coleslaw Dressing: Soybean Oil, Corn Syrup, Distilled Vinegar, Egg Yolk, Water, Cider Vinegar, Salt, Onion, Annatto, Turmeric, and Xanthan Gum. Net Wt. 11 oz. 319 cal. 28g C, 22g P, 14g F ( 3g Saturated F, 7g Monounsaturated F, 4g Polyunsaturated F), 201mg Sodium.

PM-Snack- Power Bite (Peanut Butter Balls) – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Pork Loin w Pico di Gallo, Brown Rice, Fajita Peppers and Onions with Avocado – Pork Loin, Brown Rice, Avocado, Tomato, Bell Pepper, Onion, Jalapeño, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin.  Net Wt. 10.3 oz. 363 cal. 34g C, 26g P, 15g F ( 4g Saturated F, 8g Monounsaturated F, 3g Polyunsaturated F), 81mg Sodium.

DAY TWO

Breakfast- Pumpkin Pancakes w Pear & Honey Sauce – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Pear, Honey,  Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 6.9 oz. 219 cal. 41g C, 10g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 395mg Sodium.

AM-Snack- Power Muffin-Cranberries & Pecans – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 177 cal. 23 g C, 10g P, 5g F ( 0g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 90mg Sodium.

Lunch- Kale Salad (softened) w Hard Boiled Egg White, Chicken, Mushrooms & Red Onion – Kale, Egg, Chicken Breast, Olive Oil, White Balsamic Vinegar, Mushroom, Salt, and Pepper.  Net Wt. 9.7 oz. 351 cal. 7g C, 36g P, 12g F ( 3g Saturated F, 5g Monounsaturated F, 4g Polyunsaturated F), 186mg Sodium.

PM-Snack- Pear w Peanut Butter – Pear, all-natural peanut butter.  Net Wt. 9 oz. 195 cal. 28g C, 5g P, 8g F ( 1g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 54mg Sodium.

Dinner- Salmon with Pistachios, Organic Turbinado Sugar & Coconut Oil w Grilled Zucchini, Bok Choy & Brown Rice – Wild-Caught Salmon, Zucchini, Brown Rice, Bok Choy, Pistachio, Coconut Oil, Turbinado Sugar, Salt, and Pepper. Net Wt. 10.9 oz. 361 cal. 40g C, 24g P, 15g F ( 5g Saturated F, 6g Monounsaturated F, 4g Polyunsaturated F), 77mg Sodium.

DAY THREE

Breakfast- Egg White Bake w Ham & Peppers & Cheddar Cheese Slices on the side – 100% liquid egg white, ham, cheddar cheese (Milk Pasteurized, Cheese Cheddar, Salt, Enzymes, Annatto [Colors]  Potatoes Starch, Calcium Sulphate, Cellulose Powder), pepper. Net Wt. 6.9 oz. 251 cal. 5g C, 31g P, 11g F ( 6g Saturated, 4g Monounsaturated F, 1g Polyunsaturated F), 1147mg Sodium.

AM-Snack- Steel Cut Oats w Honey, Cranberries & Pecans – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 195 cal. 31g C, 10g P, 5g F ( 1g Saturated F, 2g Monounsaturated F, 3g Polyunsaturated F), 1mg Sodium.

Lunch- Turkey Vegetable Chili w no beans – Ground lean turkey, zucchini, stewed tomatoes, chili powder, garlic powder, onion, black pepper. Net Wt. 9 oz. 200 cal. 5g C, 20g P, 11g F ( 3g Saturated F, 5g Monounsaturated F, 3g Polyunsaturated F), 196mg Sodium. 

PM-Snack- Quinoa with Turkey, Peppers, Lemon and Cucumbers – Quinoa, ground lean turkey, bell pepper, lemon, cucumber, parsley. Net Wt. 7 oz. 287 cal. 40 g C, 14g P, 6g F ( 1g Saturated F, 2g Monounsaturated F, 3g polyunsaturated F), 44mg Sodium.

Dinner- Steak & Chimichurri w Brussel Sprouts & Mashed Sweet Potato – Dinner-Grilled Tri-Tip, Chimichurri, Mashed Sweet Potatoes & Brussel Sprouts – Beef, Sirloin, Sweet Potato, Brussel Sprout, Olive Oil, Parsley, Lemon Juice, Garlic, Chili Flakes, Oregano, Salt, and Pepper. Net Wt. 11 oz. 316 cal. 25g C, 29g P, 12g F ( 4g Saturated F, 7g Monounsaturated F, 1g Polyunsaturated F), 111mg Sodium.

Menu #4

DAY ONE

Breakfast- Pumpkin Pancakes with Papaya and Honey – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Papaya, Honey, Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 7.1 oz. 207 cal. 39g C, 10g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 395mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken with Beets, Green Beans, Oranges and Citrus Dressing – Chicken breast, green bean, orange, beet, olive oil, honey, white balsamic vinegar, salt and pepper.  Net Wt. 9.7 oz. 257 cal. 17g C, 26g P, 9g F ( 2g Saturated F, 6g Monounsaturated F, 1g Polyunsaturated F), 114mg Sodium.

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Salmon w Coconut Oil, Pistachios & Turbinado Sugar, Roasted Carrots and Brown Rice – Wild-Caught Salmon, Carrot, Brown Rice, Pistachio, Coconut Oil, Turbinado Sugar, Salt, and Pepper. Net Wt. 10.9 oz. 388 cal. 38g C, 22g P, 16g F ( 4g Saturated F, 8g Monounsaturated F, 4g Polyunsaturated F), 77mg Sodium. 

DAY TWO

Breakfast- Turkey Sausage, Spinach, Garlic and Mushroom Egg Bake with Oregano – 100% liquid egg white, turkey sausage, spinach, mushroom, garlic, oregano, pepper.  Net Wt. 9 oz. 175 cal. 3g C, 26g P, 5g F ( 1g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 704mg Sodium. 

AM-Snack- Melon with Oatmeal, Honey & Cinnamon – Oatmeal, Honeydew melon, Honey, Cinnamon.  Net Wt. 7.9 oz. 148 cal. 30g C, 4g P, 2g F ( 0g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 11mg Sodium.

Lunch- Roasted Turkey & Spinach, Arugula (Mix) Salad with Egg White, Pickled Red Onion, Mushrooms, Wild Rice, Sunflower Seeds & Sun Dried Tomato Dressing – Turkey breast, Spinach, Arugula, Egg white, Wild Rice, Mushroom, Sunflower Seed, Pickled Red Onions (Red Onion, Sugar, Salt, Peppercorn), Tomato, Olive Oil, Red Wine Vinegar, Balsamic Vinegar, Garlic.  Net Wt. 14 oz. 305 cal. 21g C, 28g P, 17g F ( 3g Saturated F, 11g Monounsaturated F, 3g Polyunsaturated F), 465mg Sodium.

PM-Snack- Baked Chicken Avocado Spring Roll-Peanut Butter – Rice paper (Rice), Avocado, Chicken breast, all-natural peanut butter, basil, rice noodles (rice).  Net Wt. 5 oz. 166 cal. 12g C, 12g P, 7g F ( 1g Saturated F, 2g Monounsaturated F, 4g Polyunsaturated F), 50mg Sodium.

Dinner- Braised Chicken Breast/Thighs Stew with Fennel, Onions, Tomatoes and Herbs-Spaghetti Squash [large amount of fennel, onion, tomato & herbs!] – Chicken Thigh, Spaghetti Squash, Tomato, Fennel, Onion, Rosemary, Thyme, Olive oil, and Pepper.  Net Wt. 9.9 oz. 203 cal. 12g C, 26g P, 6g F ( 2g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 437mg Sodium.

DAY THREE

Breakfast – Quinoa cooked with protein powder, Apples, Walnuts, Honey, and Cinnamon – Quinoa, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase, apple, walnut, honey, cinnamon. Net Wt. 8.1 oz. 237 cal. 22g C, 22g P, 7g F ( 1g Saturated F, 1g Monounsaturated F, 5g Polyunsaturated F), 113mg Sodium. 

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Shredded Cancun Pork, Black Beans & Coleslaw, Cilantro Dressing, BBQ Sauce on the Side [Not a salad] – pork, black bean, cabbage, carrot, cilantro, olive oil, white balsamic vinegar, lemon juice, BBQ Sauce (sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate).  Net Wt. 10.1 oz. 361 cal. 37g C, 27g P, 12g F ( 3g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 392mg Sodium. 

PM-Snack- Ground Turkey with Cucumber, Radish, Carrots & Mint – ground lean turkey, cucumber, radish, mint, carrot.  Net Wt. 6.1 oz. 96 cal. 2g C, 11g P, 5g F ( 1g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 51mg Sodium. 

Dinner- Grilled Tri Tip with Roasted Parsnips and Butternut Squash Mash w Caramelized Onions – beef, sirloin, butternut squash, parsnip, onion, olive oil, pepper.  Net Wt. 10.3 oz. 328 cal. 29g C, 26g P, 12g F ( 3g Saturated F, 8g Monounsaturated F, 1g Polyunsaturated F), 171mg Sodium.

Menu #5

DAY ONE

Breakfast- Egg Whites Scrambled, Turkey Sausage, and Asparagus with Roasted Peppers, Black Pepper & Paprika – 100% liquid egg white, turkey sausage, asparagus, bell pepper, paprika, and pepper.  Net Wt. 5 oz. 180 cal. 5g C, 28g P, 4.5g F (1g Saturated F, 1.5g MonounsaturatedF, 1.5g Polyunsaturated F), 500mg Sodium.

AM-Snack- Power Muffin w Dried Cherries & Almonds – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, almond, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Green Salad with Blackened Chicken – Chicken Breast, Greens, Cucumber, Avocado, Mango, Olive Oil, Honey, White Balsamic Vinegar, and Lemon Juice (Marinade Chicken w Red Wine Vinegar, Olive Oil, Shallots & Spices).  Net Wt. 12.8 oz. 304 cal. 25g C, 30g P, 11g F, ( 2g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 77 mg Sodium.

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Curried Cauliflower and Chicken (cook chicken in curry & coconut milk) with Garbanzos – chicken breast, cauliflower,  garbanzo, coconut milk, Green Curry Paste (Green chili, Lemongrass, Garlic, Salt, Galangal, Shrimp paste (Shrimp, Salt), Kaffir lime peel, Coriander seed, Pepper, Cumin, Turmeric), salt, and pepper.  Net Wt. 10.4 oz. 300 cal. 30 g. C, 31 g. P, 5 g F ( 1 g Saturated F, 2 g Monounsaturated F, 2 g Polyunsaturated F), 397  mg Sodium. 

DAY TWO

Breakfast- Pecan Oatmeal Johnny Cakes – oat, liquid egg white, cinnamon, honey, 100% whey protein powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), pecan, baking soda, honey.  Net Wt. 5.4 oz. 243 cal. 20g C, 25g P, 6g F ( 1g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 167mg Sodium.

AM-Snack- Grilled Chicken with Tomatoes and Balsamic – chicken breast, tomato, balsamic vinegar, olive oil.  Net Wt. 4.6 oz. 121 cal. 7g C, 19g P, 2g F (0.5g Saturated F, 1g Monounsaturated F, 0.5g Polyunsaturated F), 34mg Sodium.

Lunch- Turkey Meat Sauce w Spaghetti Squash – Lean ground Turkey, Spaghetti Squash, Roseli Marinara (diced tomatoes, tomato puree, salt, dehydrated onion, pure olive oil, soybean oil, onion powder, garlic powder, citric acid). Net wt. 10 oz. 267 cal. 13 g C, 20 g P, 15 g F ( 4 g Saturated F, 5 g Monounsaturated F, 5 g Polyunsaturated F) 459 mg Sodium.

PM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, ground flaxseed. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F (5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Tri-tip w Cubed Yams, Braised Chard, Blackened Cauliflower – Beef, sirloin, yam, chard, cauliflower, olive oil, pepper. Net Wt. 10.7 oz. 317 cal. 30g C, 28g P, 9g F ( 3g Saturated F,  5g Monounsaturated F, 1g Polyunsaturated F), 243mg Sodium.  

DAY THREE

Breakfast- Steel Cut Oats w cinnamon, Honey, Pears & walnuts – oat, pear, walnut, cinnamon.  Net Wt. 6.8 oz. 237 cal. 37g C, 7g P, 7g F (1g Saturated F, 1g Monounsaturated F, 3.5g Polyunsaturated F), 2mg Sodium.

AM-Snack- Power Muffin w dried cranberries & walnuts – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Chicken Jambalaya & Brown Rice – Chicken, Brown Rice, Chicken Apple Sausage (Chicken, Dehydrated Apple, Salt, Spices, Sugar, Onion Powder, Sodium Nitrite in Casing), Tomato, Bell Pepper, Celery, Water, Onion, Paprika, Salt, Garlic Powder, Black Pepper, Onion Powder, Cayenne Pepper, Oregano. Net Wt. 10 oz. 315 cal. 34g C, 27g P, 8g F ( 3g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 413mg Sodium. 

PM-Snack-Deviled Eggs with Hummus – Egg, chickpea, olive oil, tahini, lemon juice, garlic, salt, pepper.  Net Wt. 5 oz. 163 cal. 20g C, 13g P, 4g F (0.5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 148mg Sodium.

Dinner- Stewed Pork, Italian Seasoning w Spanish Brown Rice and Pico di Gallo – pork shoulder (fat removed), brown rice, tomato, onion, jalapeno, olive oil, rosemary, olive oil, garlic powder, onion powder, salt, pepper, oregano, thyme, basil, sage. Net Wt. 11.7 oz. 326 cal. 41g C, 25g P, 9g F (3g Saturated F, 2g Monounsaturated F, 2g Polyunsatruated F), 435mg Sodium.

Menu #6

DAY ONE

Breakfast- Bison & Egg Scramble w Mango Compote – Ground Bison, Onion Powder, Paprika, Egg Whites, Mango, Honey. Net Wt. 10.2 oz. 184 cal. 12 g C, 25 g P, 4 g F ( 2g Saturated F, 2g Monounsaturated F, 0g Polyunsaturated F), 262mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Chipotle Chicken Brown Rice Bowl – Chicken Breast, Black Bean, Avocado, Brown Rice, Red Salsa (water, red chiles, dehydrated California chile pods, soybean oil, salt, distilled vinegar, dehydrated pasilla pods, garlic. Net Wt. 10.3 oz. 370 cal. 42 g C, 28 g P, 10 g F ( 2g Saturated F, 6g Monounsaturated F, 2g Polyunsaturated F), 496mg Sodium.

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Tri Tip, Sweet Potato Fries, Green Beans & BBQ Sauce – Tri Tip, Sweet Potato, Olive Oil, Salt, Pepper, Green Bean, BBQ Sauce (sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate). Net Wt. 11 oz. 338 cal. 40g C, 22g P, 10g  F ( 4g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 418mg Sodium.

DAY TWO

Breakfast- Scrambled Eggs, Oatmeal & Strawberry Compote – Egg White, Garlic, Paprika, Black Pepper, Onion, Olive Oil, Salt, Pepper, Steel Cut Oats, Strawberry, Honey. Net Wt. 9.7 oz. 188 cal. 22g C, 10g P, 7g F ( 1g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 355mg Sodium.

AM-Snack- Pumpkin Pancakes – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 4.1 oz. 132 cal. 22g C, 8g P, 2g F ( 1g Saturated F, 1g Monounsaturated F, 0g Polyunsaturated F), 33mg Sodium.

Lunch- Turkey Chili – Ground Lean Turkey, Black Bean, Zucchini, Onion, Tomato, Garlic Powder, Black Pepper, Gluten Free Chili Powder. Net Wt. 8.6 oz. 298 cal. 15g C, 31g P, 13g F ( 3g Saturated F, 5g Monounsaturated F, 5g Polyunsaturated F), 348mg Sodium.

PM-Snack- Buffalo Chicken and Veggies – Chicken Breast, Zucchini, Celery, Carrot, Olive Oil, Buffalo Sauce (Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Xanthan Gum, Sodium Benzoate (as a preservative), Natural Butter Type Flavor, and Garlic Powder). Net Wt. 3.6 oz. 168 cal. 6g C, 22g P, 6g F ( 2g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 430mg Sodium.

Dinner- Salmon Piccata, Cauliflower Mash, Broccolini Garnish, Brown Rice – Wild Caught Salmon, Cauliflower, Fat Free Half & Half, Broccoli, Brown Rice, Tomato, Caper, Olive Oil, Salt, Pepper, Parsley, Lemon. Net Wt. 11.5 oz. 334 cal. 34g C, 24g P, 12g F ( 2g Saturated F, 6g Monounsaturated F, 4g Polyunsaturated F), 139mg Sodium. 

DAY THREE

Breakfast- Egg Whites, Country Potatoes, and Summer Squash– Egg white, Zucchini, Yellow Squash, Bell pepper, Red Potato, Onion, Olive Oil, Salt, Pepper. Net Wt. 8.1 oz 214 cal. 18g P, 24 g C, 5g F ( 1g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 405mg Sodium.

AM-Snack- Power Cookie – Almond meal, oatmeal, egg, 100% Whey Protein, cinnamon, nutmeg, baking soda. Net Wt. 2.9 oz. 137 cal. 21g C, 7g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 110mg Sodium.

Lunch- Grilled Chicken, Pears, Dried Cranberries, Arugula, Wild Rice and Balsamic Vinaigrette (Marinade Chicken in olive oil, lemon juice, lemon zest, salt, pepper & chopped garlic cloves) – Chicken Breast, Pear, Cranberry, Arugula, Wild Rice, Olive Oil, White Balsamic, Honey, Egg, Salt, Pepper. Net Wt. 14 oz. 292 cal. 35g C, 27g P, 6g F ( 1g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 188mg Sodium. 

PM-Snack- Beet Salad w Smoked Chicken – Smoked Chicken (water, salt, brown sugar, sodium phosphate, sodium nitrite), Beet, Honey, Orange Juice, Olive Oil, Egg, Celery, Parsley, Onion, Bell Peppers, Salt, Pepper. Net Wt. 6.6 oz. 173 cal. 21g C, 11g P, 6g F ( 1g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 334mg Sodium.

Dinner- Ground Turkey and Wild Rice with Portobello Mushroom Slices (feta) – Ground lean Turkey, Wild Rice, Mushroom, Feta, Olive Oil, White Balsamic, Bell Pepper, Onion, Parsley, Salt, and Pepper. Net Wt. 10.3 oz. 345 cal. 25g C, 26g P, 16g F ( 5g Saturated F, 7g Monounsaturated F, 4g Polyunsaturated F), 673mg Sodium. 

Menu #7

DAY ONE

Breakfast- Pumpkin Oatmeal Johnny Cakes – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 6.1 oz. 192 cal. 35g C, 10g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 394mg Sodium.

AM-Snack- Apricot, Almond Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried apricot,, almond, and cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken Greek Salad – chicken breast, cucumber, tomato, olive oil, red wine vinegar, feta cheese.  Net Wt. 10 oz. 243 cal. 7g C, 25g P, 12g F ( 3g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 226mg Sodium.

PM- Turkey Chili – beans – Ground Lean Turkey, Black Bean, Zucchini, Onion, Tomato, Garlic Powder, Black Pepper, Gluten Free Chili Powder. Net Wt. 5.6 oz. 222 cal. 18g C, 20g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 350mg Sodium. 

Dinner- Chicken Thighs w Stewed Tomatoes, Quinoa w Roasted Pepper Vinaigrette, and Roasted Parsnips w EVOO, Chives & Garlic – Chicken Thigh, Tomato, Quinoa, Olive Oil, Bell Pepper, White Balsamic Vinegar, Salt, and Pepper. Net Wt. 11.2 oz. 353 cal. 33g C, 22g P, 15g F ( 3g Saturated F, 9g Monounsaturated F, 3g Polyunsaturated F), 326mg Sodium. 

DAY TWO

Breakfast- Mushroom, Ground Turkey, Caramelized Onion and Spinach Egg White Frittata – 100% liquid egg white, ground lean turkey, mushroom, spinach, onion, olive oil.  Net Wt. 5 oz. 225 cal. 7g C, 28g P, 10g F ( 2g Saturated F, 5g Monounsaturated F, 3g Polyunsaturated F), 294mg Sodium. 

AM-Snack- Power Muffin w Dried Cherries & Pecans – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cranberry, walnut, and cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Asian Chicken Salad w Lettuce Mix – chicken breast, romaine, snap pea, bell pepper, cucumber, olive oil, white balsamic vinegar, egg, lemon juice, honey, pepper.  Net Wt. 13.4 oz. 350 cal. 16g C, 30g P, 17g F ( 4g Saturated F, 10g Monounsaturated F, 3g Polyunsaturated F), 125mg Sodium.

PM-Snack- Mozzarella, Tomato, Basil & Balsamic Syrup – Tomato, mozzarella cheese, basil, balsamic vinegar.  Net Wt. 5 oz. 138 cal. 7g C, 11g P, 7g F ( 4g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 271mg Sodium. 

Dinner- Cajun Shrimp, Peppers, Spaghetti Squash-Green Onion, garlic, olive oil  – BBQ Sauce on the Side – shrimp, spaghetti squash, bell pepper, green onion, olive oil, garlic, Old Bay seasoning (celery salt, red pepper, black pepper, paprika), BBQ Sauce (sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate).  Net Wt. 11.4 oz. 260 cal. 23g C, 19g P, 11g F ( 2g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 952mg Sodium.

DAY THREE

Breakfast- Maple Oatmeal, Apples, and Cinnamon – sugar free maple flavored syrup – oatmeal, apple, cinnamon, sugar free syrup (water, sorbitol, cellulose gum, natural & artificial flavors, salt, caramel color, sodium benzoate, sucralose, citric acid).  Net Wt. 7 oz. 125 cal. 24g C, 4g P, 2g F ( 0g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 18mg Sodium.

AM-Snack- Power Muffin w Raisins & Walnuts – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, walnut, and cinnamon.  Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Mexican Turkey and Butternut Squash with Tomatoes and Peppers – lean ground turkey, butternut squash, tomato, bell pepper, onion, garlic powder, pepper. Net Wt. 9.3 oz. 216 cal. 16g C, 21g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 72mg Sodium. 

PM Snack- Power Bite – Natural Peanut Butter, Oats, Ground Flax, Honey, Real Vanilla Extract, very little whey protein, shredded coconut, very few chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Grilled Wild-Caught Cod with Brown Rice & Stewed Tomatoes – Cod, Brown Rice, Tomato, white wine, white wine vinegar, fat free half & half, chopped shallot, salt and pepper.   Net Wt. 11.3 oz. 300 cal. 37g C, 23g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 460mg Sodium. 

 

Menu #8

DAY ONE

Breakfast- Asparagus, Ground Turkey and Red Onion, Paprika, & Black Pepper Egg Bake with (frozen) Strawberry Compote – Ground Turkey, Red Onion, Paprika, Black Pepper, Asparagus, Liquid Egg White, Strawberry, Honey. Net Wt. 6.9 oz. 219 cal. 13 g C, 30 g P, 5 g F ( 1g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 322mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Chicken Tacos, Cabbage Cilantro Salad w Dressing, Pico and Avocado – Ground Chicken, Bell Pepper, Onion, Cabbage, Cilantro, Corn Tortilla, Avocado, Tomato, Olive Oil, White Vinegar, Salt, Pepper. Net Wt. 12 oz. 371 cal. 33 g C, 24 g P, 18 g F ( 4g Saturated F, 10g Monounsaturated F, 3g Polyunsaturated F), 206mg Sodium.

PM-Snack- Cucumber & Lentil Salad w/ Mint, Red Onions and Bison – Ground Bison, Lentil, Cucumber, Mint, Red Onion. Net Wt. 5.2 oz. 172 cal. 12 g C, 20 g P, 5 g F ( 2g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 45mg Sodium.

Dinner- Salmon w Coconut Oil, Pistachios, Cauliflower Rice, Broccolini – Wild-Caught Salmon, Pistachio, Cauliflower, Broccoli, Coconut Oil, Turbinado Sugar. Net Wt. 11.8 oz. 368 cal. 10 g C, 25 g P, 25 g F ( 8g Saturated F, 10g Monounsaturated, 7g Polyunsaturated F), 88mg Sodium.

DAY TWO

Breakfast- Oatmeal Johnny Cakes with Berry Sauce and Turkey Sausage – oat, liquid egg white, cinnamon, honey, 100% whey protein, baking soda, blueberry, honey, turkey sausage. Net Wt. 7.3 oz. 230 cal. 23 g C, 20 g P, 7 g F ( 2g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 444mg Sodium.

AM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Lunch- Mixed Greens/Spinach Salad with Chicken, Egg, Tomatoes, Cucumbers, Pumpkin Seeds and Pickled Red Onion – Chicken (Chicken Marinade: red wine vinegar, olive oil, crushed garlic & spices), Baby Romaine, Oak Leaf Lettuce, Mizuna, Egg, Tomato, Cucumber, Pumpkin Seed, Red Onion, Sugar, Salt, Peppercorn, White Wine Vinegar, Olive Oil, Lemon Juice, Pear, Honey. Net Wt. 13.1 oz. 321 cal. 17g C, 34g P, 13g F ( 2g Saturated F, 6g Monounsaturated F, 5g Polyunsaturated F), 235mg Sodium. 

PM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, dried cranberry, ground flaxseed, Sea Salt, Egg. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F ( 5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Grilled Tri tip w Balsamic Shallots, Grilled Asparagus, Roasted Red Potatoes – Beef, Sirloin, Red Potato, Asparagus, Olive Oil, Balsamic Vinegar, Shallot, Salt, and Pepper. Net Wt. 10.8 oz. 315 cal. 33g C, 27g  P, 7g F ( 2g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 66mg Sodium.

DAY THREE

Breakfast- Egg White Bake with Roasted Chicken Breast, Onion, Garlic Powder, Garlic & Basil – Chicken, Liquid Egg White, Garlic Power, Garlic, Basil, Salt, and Pepper. Net Wt. 5 oz. 195 cal. 9g C, 33g P, 2g F ( 1g Saturated F, 1g Monounsaturated F, 0g Polyunsaturated F), 280mg Sodium. 

AM-Snack- Power Muffin or Special – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried golden raisin, almond, orange zest, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Bison Bowl-Pico, Black Beans, Shredded Cabbage, Brown Rice, Ajillo Chile Sauce – Ground Bison, Black Beans, Brown Rice, Cabbage, Tomato, Onion, Ajillo Pepper, Bell Pepper, Garlic, Salt, and Pepper. Net Wt. 9.4 oz. 290 cal. 24g C, 22g P, 12g F ( 5g Saturated F, 5g Monounsaturated F, 2g Polyunsaturated F), 80mg Sodium.

PM-Snack- Pear and Peanut Butter – All-natural Peanut Butter, Pear. Net Wt. 9 oz. 195 cal. 28g C, 5g P, 8g F ( 1g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 54mg Sodium.

Dinner- Ginger and Amino Chicken with Butternut Squash Succotash and Snow Peas. – Chicken, Butternut Squash, Snow Peas, Green Onion, Olive Oil, Asian Five Spice (Anise Powder, Pepper, Ground Fennel, Cinnamon, Ground Cloves, Sea salt), Ginger, Aminos (Vegetable from soybeans and purified water). Net Wt. 10.9 oz. 220 cal. 6g C, 27g P, 7g F ( 2g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 501mg Sodium.

Menu #9

DAY ONE

Breakfast- Chorizo, Eggs, Black Beans, Ranchero Sauce, Vegetable Pico Di Gallo – Liquid egg white, Black Bean, Tomato, Onion, Jalapeño, Red Sauce (water, red chiles, dehydrated California chile pods, soybean oil, salt, distilled vinegar, dehydrated pasilla pods, garlic). Net Wt. 6.2 oz. 236 cal. 14 g C, 27 g P, 8 g F ( 4g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 968mg Sodium.

AM-Snack- Apricot Almond Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, apricot, sugar, almond, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Turkey Chili with Sweet Potato Wedges – Ground Lean Turkey, Zucchini, Onion, Tomato, Garlic Powder, Black Pepper, Gluten Free Chili Powder, Sweet Potato, Olive Oil, Salt, and Pepper. Net Wt. 9.6 oz. 287 cal. 18 g C, 25 g P, 13 g F ( 3g Saturated F, 6g Monounsaturated F, 4g Polyunsaturated F), 214mg Sodium.

PM-Snack- Chicken and Red Onion Cucumber Salad with Ginger and Cilantro – Chicken, Cucumber, Red Onion, Ginger, Cilantro, Olive Oil, White Wine Vinegar, Salt, and Pepper. Net Wt. 5.2 oz. 150 cal. 5 g C, 23 g P, 3 g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 56mg Sodium.

Dinner- Ground Chicken Garlic-Amino-Coconut Oil with Brown Rice and Asian Stir Fry Vegetable – Ground lean chicken, Brown Rice, Carrot, Kale, Onion, Cabbage, Celery, Bell Pepper, Zucchini, Purple Kale, Amino (Vegetable from soybeans and purified water), Coconut Oil. Net Wt. 11 oz. 321 cal. 34 g C, 20 g P, 13 g F ( 3g Saturated F, 7g Monounsaturated F, 3g Polyunsaturated F), 125mg Sodium.

DAY TWO

Breakfast- Oatmeal Johnny Cakes with Apples and Honey – oat, liquid egg white, cinnamon, honey, 100% whey protein (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), baking soda, apple, honey. Net Wt. 6.2 oz. 239 cal. 35g C, 11g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 56mg Sodium.

AM-Snack- Power Cookie – Almond meal, oatmeal, egg, 100% Whey Protein, cinnamon, nutmeg, baking soda. Net Wt. 2.9 oz. 137 cal. 21g C, 7g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 110mg Sodium.

Lunch- Steak with Caramelized Onions, Roasted Carrots and Parsnips, and White Beans w Rosemary – Beef sirloin, carrot, parsnip, onion, bell pepper, olive oil, navy bean, Rosemary, paprika, onion powder, garlic powder, salt, and pepper. Net Wt. 9 oz. 375 cal. 37g C, 25g P, 15g F ( 3g Saturated F, 6g Monounsaturated F, 3g Polyunsaturated F), 82mg Sodium.

PM-Snack- Thai Chicken Lettuce Wraps – Chicken, Lettuce, Bell Pepper, Onion, Garlic, Asian Five Spice (Anise Powder, Pepper, Ground Fennel, Cinnamon, Ground Cloves, Sea salt). Net Wt. 6 oz. 177 cal. 14g C, 23g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 590mg Sodium.

Dinner- Turkey Slider with Coleslaw, Avocado & Roasted Red Potatoes – Ground Lean Turkey, Avocado, Red Potato, Olive Oil, Coleslaw, Garlic Powder, Onion Powder, Salt, Pepper, Oregano, Thyme, Basil, Rosemary, Sage. Optional Side Coleslaw Dressing: Soybean Oil, Corn Syrup, Distilled Vinegar, Egg Yolk, Water, Cider Vinegar, Salt, Onion, Annatto, Turmeric, and Xanthan Gum. Net Wt. 11 oz. 378 cal. 24g C, 24g P, 20g F ( 5g Saturated F, 8g Monounsaturated F, 7g Polyunsaturated F), 238mg Sodium.

DAY THREE

Breakfast- Chicken, Asparagus, Pepper, Onion Powder, Paprika and Spinach Frittata w Ranchero Sauce on the side – Chicken, Liquid Egg White, Asparagus, Spinach, Asparagus, Onion Powder, Paprika, Pepper, Red Sauce (water, red chiles, dehydrated California chile pods, soybean oil, salt, distilled vinegar, dehydrated pasilla pods, garlic). Net Wt. 7 oz. 183 cal. 8g C, 33g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 300mg Sodium.

AM-Snack- Cranberry Orange Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, orange zest, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Chicken and CHORIZO Sausage Jambalaya with Brown Rice – Chicken, Brown Rice, Chicken Apple Sausage (Chicken, Dehydrated Apple, Salt, Spices, Sugar, Onion Powder, Sodium Nitrite in Casing), Chorizo (Pork, Paprika, Vinegar, Salt, Spices, Garlic Powder, Oleoresin of Paprika), Tomato, Bell Pepper, Celery, Water, Onion, Paprika, Salt, Garlic Powder, Black Pepper, Onion Powder, Cayenne Pepper, Oregano. Net Wt. 10 oz. 416 cal. 16g C, 32g P, 16g F ( 6g Saturated F, 8g Monounsaturated F, 2g Polyunsaturated F), 675mg Sodium.

PM Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Grilled Tri Tip Fajitas w Peppers, Onions, Veg, Corn Tortillas w Pico di Gallo on the side – Beef, Sirloin, Zucchini, Tomato, Bell Pepper, Onion, Jalapeño, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin, Optional Corn Tortilla on the Side: Corn masa flour, water, cellulose gum, propionic acid (to preserve freshness), benzoic acid (to preserve freshness), phosphoric acid (preservative), guar gum, amylase. Net Wt. 13.1 oz. 382 cal, 40g C, 24g P, 10g F ( 1g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 75mg Sodium.

 

Menu #10

 DAY ONE

Breakfast- Mashed Sweet Potato, Scrambled Eggs & Chorizo w Salsa Roja – Sweet Potato, Liquid Egg White, Chorizo (Pork, Paprika, Vinegar, Salt, Spices, Garlic Powder, Oleoresin of Paprika), Red Sauce (water, red chiles, dehydrated California chile pods, soybean oil, salt, distilled vinegar, dehydrated pasilla pods, garlic), Salt, and Pepper. Net Wt. 7 oz. 236 cal. 17g C, 15g P, 11g F ( 4g Saturated F, 6g Monounsaturated F, 1g Polyunsaturated F), 648mg Sodium. 

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Oriental Chicken with Mandarins, Pecans, Peppers, Snow Peas, Brown Rice and Cilantro Soy Honey Dressing (Marinade Chicken w Vinegar, Olive oil, Aminos, Asian 5 spice) – Chicken Breast, Brown Rice, Pecan, Mandarin, Snow Pea, Cilantro, Soy Sauce, Honey, Olive Oil, White Wine Vinegar, Honey, Salt, and Pepper, Asian Five Spice (Anise Powder, Pepper, Ground Fennel, Cinnamon, Ground Cloves, Sea salt). Net Wt. 15.4 oz. 345 cal. 43g C, 27g P, 8g F ( 2g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 277mg Sodium.  

PM-Snack- Cauliflower Pizza with Feta, Artichokes, Smoked Chicken and Olives – Cauliflower, Olive Oil, Oat, Egg, Feta, Artichoke, Smoked Chicken (water, salt, brown sugar, sodium phosphate, sodium nitrite), Olive, Salt, and Pepper. Net Wt. 3.7 oz. 155 cal. 7g C, 19g P, 2g F ( 0g Saturated, 1g Monounsaturated, 1g Polyunsaturated), 34mg Sodium.

Dinner- Grilled Tri-Tip, Chimichurri, Mashed Sweet Potatoes & Brussel Sprouts – Beef, Sirloin, Sweet Potato, Brussel Sprout, Olive Oil, Parsley, Lemon Juice, Garlic, Chili Flakes, Oregano, Salt, and Pepper. Net Wt. 11 oz. 291 cal. 26g C, 23g P, 11g F ( 3g Saturated F, 7g Monounsaturated F, 1g Polyunsaturated F), 91mg Sodium. 

DAY TWO

Breakfast- Huevos Ranchero w Salsa Roja – Liquid Egg White, Chicken, Zucchini, Bell Pepper, Onion, Red Sauce (water, red chiles, dehydrated California chile pods, soybean oil, salt, distilled vinegar, dehydrated pasilla pods, garlic). Net Wt. 6 oz. 203 cal. 6g C, 31g P, 4g F ( 1g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 500mg Sodium.

AM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Lunch- Italian Seasonings Chicken with Tomatoes, Peppers and White Beans w Rosemary – Chicken Breast, Navy Bean, Bell Pepper, Tomato, Rosemary, Olive Oil, Garlic Powder, Onion Powder, Salt, Pepper, Oregano, Thyme, Basil, Rosemary, Sage. Net Wt. 9.5 oz. 265 cal. 23g C, 31g P 5g F ( 1g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 60mg Sodium.

PM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, dried cranberry, ground flaxseed, Sea Salt, Egg. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F (5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Roasted Chicken Thighs with Port Wine Raisins, Roasted Carrots & Acorn Squash – Chicken Thigh, Carrot, Acorn Squash, Olive Oil, Raisin, Port Wine, Salt, and Pepper. Net Wt. 11.8 oz. 383 cal. 43g C, 18g, P, 17g F ( 4g Saturated F, 9g Monounsaturated F, 4g Polyunsaturated F), 115mg Sodium. 

DAY THREE

Breakfast- Quinoa w Apricots, Sugar Free Maple Syrup & Cinnamon – Quinoa, Apricot, Cinnamon. Optional Sugar-Free Maple Syrup: water, sorbitol, cellulose gum, salt, natural & artificial flavor, citric acid. Net Wt. 5.9 oz. 234 cal. 53g C, 7g P, 2g F ( 0g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated), 120mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, blueberry, almond, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Turkey Taco Salad w Romaine, Tomatoes, Jicama, Black Beans and Cilantro-Avocado Dressing – Ground Lean Turkey, Romaine, Black Bean, Jicama, Cilantro, Avocado, Olive Oil, Egg, White Wine Vinegar, Lemon Juice, Honey, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin. Net Wt. 15.2 oz. 379 cal. 29g C, 28g P, 18g F ( 4g Saturated F, 9g Monounsaturated F, 4g Polyunsaturated F), 93mg Sodium.

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Pork Fajitas w Corn Tortilla & Pico di Gallo Salsa – Pork Loin, Brown Rice, Avocado, Tomato, Bell Pepper, Onion, Jalapeño, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin. Optional Corn Tortilla on the Side: Corn masa flour, water, cellulose gum, propionic acid (to preserve freshness), benzoic acid (to preserve freshness), phosphoric acid (preservative), guar gum, amylase. Net Wt. 13.1 oz. 423 cal. 50g C, 28g P, 13g F ( 4g Saturated F, 6g Monounsaturated F, 3g Polyunsaturated F), 100mg Sodium.

Menu #11

DAY ONE

Breakfast- Spinach, Vegetable & Turkey Bacon Egg White Bake w Pepper & Garlic Powder w Berry Compote – 100% liquid egg white, turkey bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), garlic, spinach, zucchini, blueberry, honey, pepper.  Net Wt. 7.2 oz. 215 cal. 14g C, 25g C, 6g F ( 1g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 506mg Sodium.

AM-Snack- Power Cookie – Oat, honey, unsweetened applesauce, 100% whey protein, egg, cherry, flaxseed, nutmeg, salt, baking soda, vanilla extract, cinnamon. Net Wt. 2.9 oz. 136 cal. 21 g C, 7g P, 5 g F (1g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 123mg Sodium. 

Lunch- Turkey Vegetable Chili w No Beans – Ground Lean Turkey, Zucchini, Onion, Tomato, Garlic Powder, Black Pepper, Gluten Free Chili Powder. Net Wt. 8.6 oz. 184 cal. 11g C, 17g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 350mg Sodium. 

PM-Snack- Mozzarella, Tomato, Basil & Balsamic Syrup – Tomato, Mozzarella, Basil, Balsamic Vinegar.  Net Wt. 5.6 oz. 138 cal. 7g C, 11g P, 7g F ( 4g Saturated F, 2g Monounsaturated F, 1g Monounsaturated F), 271mg Sodium. 

Dinner- Pork Loin w Pico di Gallo, Brown Rice, Fajita Peppers and Onions with Avocado –  Pork Loin, Brown Rice, Avocado, Tomato, Bell Pepper, Onion, Jalapeño, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin.  Net Wt. 10.3 oz. 336 cal. 35g C, 23g P, 12g F ( 3g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 127mg Sodium.

DAY TWO

Breakfast- Pumpkin Pancakes w Apples & Honey on the Side – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Apple, Honey, Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 6.9 oz. 213 cal. 40g C, 10g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 394mg Sodium.

AM-Snack- Hummus filled Hard Boiled Eggs – Egg, chickpea, olive oil, tahini, lemon juice, garlic, salt, pepper.  Net Wt. 5 oz. 164 cal. 19g C, 13g P, 4g F ( 1g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 148mg Sodium. 

Lunch- Kale Salad (soak with olive oil & wine vinegar day before) w Hard Boiled Egg, Chicken, Mushrooms, Diced Apples & Red Onion – Chicken breast, egg, kale, mushroom, apple, red onion, olive oil, white wine vinegar, salt and pepper.  Net Wt. 10.9 oz. 393 cal. 26g C, 34g P, 18g F ( 4g Saturated F, 10g Monounsaturated F, 4g Polyunsaturated F), 233mg Sodium. 

PM-Snack- Apple and Grilled Chicken Salad with Greek Yogurt, Curry, Salt & Pepper – chicken breast, apple, nonfat Greek yogurt (Cultured Pasteurized Nonfat Milk, Cream). Contains Milk. Contains Live And Active Cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus And L. Casei), curry, salt and pepper.  Net Wt. 7 oz. 119 cal. 9g C, 16g P, 2g F ( 1g Saturated F, 1g Monousaturated F, 0g Polyunsaturated F), 95mg Sodium. 

Dinner- Buffalo Grilled Chicken w Roasted Carrots and Quinoa (bbq sauce on the side) – chicken breast, quinoa, carrot, bbq sauce(sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate), buffalo (Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Xanthan Gum, Sodium Benzoate (as a preservative), Natural Butter Type Flavor, and Garlic Powder).  Net Wt. 12 oz. 331 cal. 36g C, 27g P, 8g F ( 2g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 117mg Sodium. 

DAY THREE

Breakfast-Egg White Bake w Ham, Peppers, Garlic Powder & Pico di Gallo – 100% liquid egg white, ham, bell pepper, tomato, onion, jalapeno, garlic.  Net Wt. 6 oz. 189 cal. 7g C, 25g P, 7 F ( 1g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 964mg Sodium. 

AM-Snack- Pumpkin Seed Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, ground flaxseed. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F (5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Lunch- Thai (5 spice, coconut milk) Ground Chicken Lettuce Wraps w Pico & Black Beans & Brown Rice – lean ground chicken, black bean, brown rice, romaine, coconut milk, tomato, onion, jalapeno, asian five spice (Anise Powder, Pepper, Ground Fennel, Cinnamon, Ground Cloves, Sea salt). Net Wt. 10 oz. 292 cal. 29g C, 22g P, 11 g F ( 4g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 64mg Sodium.  

PM Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Steak w Chimichurri, Black Beans,  Brussel Sprouts & Mashed Sweet Potato –  Beef, Sirloin, Sweet Potato, Brussel Sprout, Olive Oil, Parsley, Lemon Juice, Garlic, Chili Flakes, Oregano, Salt, and Pepper. Net Wt. 12 oz. 360 cal. 32g C, 31g P, 12g F ( 4g Saturated F, 7g Monounsaturated F, 1g Polyunsaturated F), 229mg Sodium.

Menu #12

DAY ONE

Breakfast- Red Pepper and Asparagus Frittata, Salt & Peppers, Paprika with Roasted Acorn Squash. Net Wt. 11.3 oz. 179 cal. 19g C, 17g P, 5g F ( 1g Saturated F, 3g Monounsaturated F, 1g Polyunsaturated F), 357mg Sodium.

AM-Snack- Dried Apricot & Almond Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried apricot, almond, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken Salad with Pico, Fajita Style Onions and Peppers, Tomatoes, Pinto Beans, Romaine & Dressing on the Side (Marinade Chicken w Fajita Spices, olive oil & vingegar). Net Wt. 15.1 oz. 341 cal. 28g C, 30 g P, 12g F ( 2g Saturated F, 8g Monounsaturated F, 2g Polyunsaturated F), 266mg Sodium.

PM-Snack- Ground Turkey Vindaloo with Chickpeas. Net Wt. 3.9 oz. 183 cal. 9g C, 14g P, 10g F ( 2g Saturated F, 5g Monounsaturated F, 3g Polyunsaturated F), 159mg Sodium.

Dinner- Grilled Sirloin Steak w Balsamic Shallots, Grilled Zucchini & Mushrooms, Cubed Yams. Net Wt. 9.2 oz. 295 cal. 29g C, 23g P, 10g F ( 3g Saturated F, 6g Monounsaturated F, 1g Polyunsaturated F), 172mg Sodium.

DAY TWO

Breakfast- Pumpkin Almond Flour Protein Powder Waffle – Almond, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 6.1 oz. 227 cal. 20g C, 14g P, 10g F ( 1g Saturated F, 5g Monounsaturated F, 4g Polyunsaturated F), 78mg Sodium.

AM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Lunch- Pork Stir Fry with Aminos, Bamboo Shoots, Garlic Snap Peas, Broccoli, Brown Rice – pork loin, bamboo shoot, snap pea, broccoli, brown rice, aminos (vegetable from soybeans and purified water), asian five spice (Anise Powder, Pepper, Ground Fennel, Cinnamon, Ground Cloves, Sea salt). Net Wt. 10 oz. 276 cal. 25g C, 25g P, 8g F ( 3g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 212mg Sodium. 

PM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, ground flaxseed. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F (5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Roasted Turkey Meat Loaf w Cauliflower Rice & Roasted Acorn Squash. 10.3 oz. 309 cal. 27g C, 22g P, 13g F ( 3g Saturated F, 6g Monounsaturated F, 4g Polyunsaturated F), 373mg Sodium. 

DAY THREE

Breakfast- Smoked Chicken Egg White Scramble w Cherry Tomatoes. Net Wt. 7.9 oz. 214 cal. 5g C, 25g P, 11g F ( 3g Saturated F, 6g Monounsaturated F, 2g Polyunsaturated F), 290mg Sodium. 

AM-Snack- Raisin & Walnut Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken Kale Salad w Artichoke Hearts, Basil, Apples, Red Pepper & Onion-Tarragon Dressing (soak Kale in olive oil & vinegar). Net Wt. 10.2 oz. 321 cal. 29g C, 34g P, 9g F ( 2g Saturated F, 5g Monounsaturated F, 2g Polyunsaturated F), 189mg Sodium. 

PM-Snack- Turkey Chili w/ Brown Rice. Net Wt. 4.2 oz. 184 cal. 16 C, 13g P, 8g F ( 2g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 104mg Sodium.

Dinner- Chicken Breast-Grilled, Zucchini Noodles, Pesto (basil leaves, olive oil, pine nuts, garlic cloves, black pepper), tomatoes, garlic, artichoke canned. Net Wt. 11.7 oz. 280 cal. 13g C, 31g P, 12g F ( 2g Saturated F, 7g Monounsaturated F, 3g Polyunsaturated F), 228mg Sodium. 

Menu #13

DAY ONE

Breakfast- Cajun Turkey Sausage and Onions, Pepper, Salt, Onion Powder Egg Bake w Fruit on the Side. Net Wt. 13.9 oz. 217 cal. Net Wt. 11.3 oz. 217 cal. 18g C, 23g P, 6g F ( 2g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 532mg Sodium. 

AM-Snack- Cranberry Almond Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cranberry, almond, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken & Spinach Salad with Egg, Mushrooms, Wild Rice, Fresh Basil & Apples. (Marinade: olive oil, balsamic vinegar, worcestershire, lemon juice, dried rosemary, Dijon mustard, salt, pepper, garlic powder). Net Wt. 10.8 oz. 325 cal. 21g C, 35g P, 11g F ( 3g Saturated F, 6g Monounsaturated F, 2g Polyunsaturated F), 282mg Sodium. 

PM-Snack- Thinly Sliced Beef with Brussels and Horseradish. Net Wt. 4.5 oz. 175 cal. 7g C, 19g P, 8g F ( 2g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 114mg Sodium.

Dinner- Cajun Shrimp, Zucchini Spirals, Roasted Red Peppers -Green Onion, garlic, olive oil & Roasted Red Potatoes on the Side – Shrimp, Zucchini, Bell Pepper, Green Onion, Red Potato, Olive oil, Garlic, pepper.  Net Wt. 11.9 oz. 269 cal. 23g C, 19g P, 11g F ( 2g Saturated F, 7g Monounsaturated F,2g Polyunsaturated F), 704mg Sodium. 

DAY TWO

Breakfast- Oatmeal Pancakes with Poached Pears and Honey – oat, liquid egg white, cinnamon, honey, 100% whey protein, pear, baking soda. Net Wt. 5 oz. 236 cal. 40g C,  11g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 685mg Sodium.

AM-Snack- Power Cookie – Almond meal, oatmeal, egg, 100% Whey Protein, cinnamon, nutmeg, baking soda. Net Wt. 2.9 oz. 137 cal. 21g C, 7g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 110mg Sodium.

Lunch- Arroz con Pollo-Chicken Thighs and Brown Rice with Cilantro, Tomatoes and Peppers (Stew or Marinade chicken w Stewed tomatoes, olive oil & spices). Net Wt. 10.2 oz. 333 cal. 28g C, 24g P, 13g F ( 3g Saturated F, 7g Monounsaturated F, 3g Polyunsaturated F), 399mg Sodium. 

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Tri Tip Stir Fry with Broccoli, Snow Peas, Peppers and Brown Rice – Aminos. Net Wt. 10.1 oz. 269 cal. 12g C, 28g P, 12g F ( 3g Saturated F, 8g Monounsaturated F, 1g Polyunsaturated F), 404mg Sodium.

DAY THREE

Breakfast- Spaghetti Zucchini Egg Bake with Tomatoes, Parsley, Black Pepper and Turkey Sausage. Net Wt. 12.3 oz. 207 cal. 7g C, 28g P, 6g F ( 2g Saturated F, 4g Monounsaturated F, 0g Polyunsaturated F), 827mg Sodium.

AM-Snack- Power Muffin w Raisins & Walnuts – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Turkey, Jicama and Black Bean Lettuce Wraps, Red Sauce, Avocado. Net Wt. 11.9 oz. 325 cal. 30g C, 28g P, 11g F ( 3g Saturaated F, 5g Monounsaturated F, 3g Polyunsaturated F), 74mg Sodium. 

PM Snack- Butternut Squash with Grilled Chicken and Coconut. Net Wt. 6.1 oz. 167 cal. 9g C, 19g P, 8g F ( 3g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 256mg Sodium. 

Dinner- Pork Loin with Dried Cherries and Leeks, Roasted Carrots, Wild Rice. Net Wt. 9.7 oz. 317 cal. 32g C, 22g P, 11g F ( 3g Saturated, 6g Monounsaturated F, 2g Polyunsaturated F), 213mg Sodium. 

Menu #14

DAY ONE

Breakfast- Pumpkin Pancakes with Pears and Honey Sauce – oat, liquid egg white, pumpkin, cinnamon, honey, 100% whey protein, pear. Net Wt. 7.3 oz. 212 cal. 40g C, 10g P 3g F ( 1g Saturated F, 1g  Monounsaturated F, 1g Polyunsaturated F), 394mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken with Beets, Green Beans, Oranges and Citrus Dressing – Chicken Breast, Green Bean, Beet, Olive Oil, Orange, White Wine Vinegar, Honey, Salt, and Pepper. Net Wt. 9.1 oz. 283 cal. 24g C, 25g P, 10g F ( 2g Saturated F, 6g Monounsaturated F, 2g Polyunsaturated F), 169mg Sodium.

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Salmon Dore w BBQ on the side, Roasted Carrots and Quinoa – Salmon, Quinoa, Carrot, Olive Oil, Lemon, Caper, BBQ Sauce (sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate). Net Wt. 11 oz. 357 cal. 38 g C, 27g P, 11g F ( 2g Saturated F, 5g Monounsaturated F, 4g Polyunsaturated F), 441mg Sodium.

DAY TWO

Breakfast- Steel Cut Oats w/ Apples, Walnuts, Cinnamon – Oat, Apple, Walnut, Cinnamon, Honey. Net Wt. 6.2 oz. 239 cal. 38g C, 7g P, 7g F ( 1g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 1mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Softened Kale Salad in Vinaigrette w Hard Boiled Egg – Kale, Egg, Pickled Red Onions (Red Onion, Sugar, Salt, Peppercorn), Mushroom, Turkey Bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), Olive Oil, White Wine Vinegar, Honey, Salt, and Pepper. Net Wt. 9.9 oz. 338 cal. 25g C, 21g P, 18g F ( 5g Saturated F, 8g Monounsaturated F, 5g Polyunsaturated F), 869mg Sodium.

PM-Snack- Pears with FF Sour Cream and Honey – Pear, Fat Free Sour Cream (Cultured Pasteurized Nonfat Milk, Modified Food Starch, Contains Less Than 2% of: Whey, Cream, Artificial Color, Propylene Glycol Monoester, Sodium Phosphate, Agar, Xanthan Gum, Cellulose Gel, Locust Bean Gum, Cellulose Gum, Vitamin A Palmitate), Honey. Net Wt. 9 oz. 152 cal. 32g C, 1g P, 4g F ( 2g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 8mg Sodium.

Dinner- Braised Chicken Thighs with Fennel, Onions, Tomatoes and Herbs-Spaghetti Squash & Brown Rice – Chicken Thigh, Brown Rice, Spaghetti Squash, Fennel, Tomato, Onion, Pepper, Garlic Powder, Onion Powder, Oregano, Thyme, Basil, Rosemary, Sage. Net Wt. 11.4 oz. 355 cal. 40g C, 24g P, 12g F ( 3g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 445mg Sodium. 

DAY THREE

Breakfast- Turkey Bacon on the side with Spinach, Mushroom, Garlic Powder, Black Pepper, Oregano and Egg Scramble – 100% Liquid Egg White, Mushroom, Spinach, Turkey Bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), Garlic, and Pepper. Net Wt. 6.3 oz. 211 cal. 5g C, 31g P, 7g F ( 1g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 714mg Sodium. 

AM-Snack- Melon and 1-2 Hard Boiled Eggs – Honeydew, Egg. Net Wt. 3.9 oz. 108 cal. 8g C, 7g P, 5g F ( 2g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 77mg Sodium.

Lunch- Shredded Cancun Pork, Black Beans & Coleslaw Salad w Onions – Pork Shoulder, Black Bean, Cabbage, Bell Pepper, Onion, Cilantro, Olive Oil, White Wine Vinegar, Avocado, Olive Oil, Egg, Lemon Juice, Honey. Net Wt. 10.1 oz. 320 cal. 24g C, 28g P, 12g F ( 3g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 92mg Sodium.

PM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, dried cranberry, ground flaxseed, Sea Salt, Egg. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F ( 5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Pot Roast with Roasted Root Vegetables – Beef, Low Sodium Beef Broth, Carrot, Parsnip, Olive Oil, Onion, Salt and Pepper. Net Wt. 11.1 oz. 329 cal. 27g C, 30g P, 12g F (3g Saturated F, 7g Monounsaturated F, 2g Polyunsaturated F), 266mg Sodium.

Menu #15

DAY ONE

Breakfast- Egg White Scramble with Ground Turkey, Zucchini, Worcestershire, mustard, garlic powder and Blackberry Compote. Net Wt. 8.5 oz. 173 cal. 12g C, 21g P, 5g F (1g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 180mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Turkey (or Bison) Jicama Tacos, Pico, Avocado, Cabbage, Cilantro, Brown Rice. Net Wt. 16 oz. 15g C, 24g P, 16g F ( 4g Saturated F, 9g Monounsaturated F, 3g Polyunsaturated F), 83mg Sodium.

PM-Snack- Power Bites – Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Beramundi/Cod, Roasted Pepper- Caper Salsa w Olive Oil, Zucchini and White Beans w EVOO, Thyme & Garlic (lots of capers). Net Wt. 14 oz. 399 cal. 28g C, 31g P, 19g F ( 3g Saturated F, 11g Monounsaturated F, 5g Polyunsaturated F), 261mg Sodium.

DAY TWO

Breakfast- Blueberry Oatmeal Pancakes – oat, liquid egg white, cinnamon, honey, 100% whey protein, blueberry, baking soda. Net Wt. 5 oz. 161 cal. 32 g C, 6 g P, 1 g F ( 0g Saturated F, 1g Monounsaturated F, 0g Polyunsaturated F), 277mg sodium.

AM-Snack- Steel Cut Oats with Honey, Pecans and Almonds. Net Wt. 5oz. 195 cal.  31g C, 7g P, 5g F ( 1g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 1mg Sodium. 

Lunch- Grilled Chicken and Beet Salad, Citrus Dressing w Olive Oil, Walnuts, Fresh Orange Slices on Arugula Salad. Net Wt. 10 oz.  365 cal. 17g C, 31g P, 17g F ( 3g Saturated F, 9g Monounsaturated F, 5g Polyunsaturated F), 206mg Sodium. 

PM-Snack- Artichoke Cauliflower Pizza w Feta. Net Wt. 5 oz. 9g C, 9g P, 10g F ( 3g Saturated F, 5g Monounsaturated F, 2g Polyunsaturated F), 566mg Sodium. 

Dinner- Grilled Tri Tip with Green Beans, Maple Acorn Squash, w/ BBQ Sauce on the side. Net Wt. 10.4 oz. 344 cal. 19g C, 22g P, 15g F ( 4g Saturated F, 10g Monounsaturated F, 1g Polyunsaturated F), 45mg Sodium. 

DAY THREE

Breakfast- Caramelized Onion, Spinach, Herb Frittata w Fruit on the Side. Net Wt. 10.2 oz. 181 cal. 14g C, 16g P, 7g F ( 1g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 327mg Sodium. 

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, apple, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ginger Chicken w Bell Peppers, Fresh Ginger, Aminos, Onions & Bok Choy w Brown Rice. Net Wt. 8.7 oz. 297 cal. 32g C, 26g P, 8g F ( 2g Saturated, 4g Monounsaturated F, 2g Polyunsaturated F), 516mg Sodium.

PM-Snack- Turkey Greek Salad. Net Wt. 4.5oz. 118 cal. 5g C, 11g P, 6g F ( 2g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 181mg Sodium.

Dinner- Chicken Curry with Coconut Milk, Green Curry Paste, Spices and Butternut Squash. Net Wt. 10 oz 255 cal. 14g C, 24g P, 11g F ( 5g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 206mg Sodium. 

 

Menu #16

DAY ONE

Breakfast- Scrambled Egg Whites, Tomatoes, Basil w Turkey Bacon & Fruit – 100 % Egg Whites, Turkey Bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), Tomato, Basil, Cantaloupe, salt, pepper, and paprika. Net Wt. 11 oz. 261 cal. 6g C, 22g P, 17g F ( 4g Saturated F, 9g Monousaturated F, 4g Polyunsaturated F), 1165mg Sodium. 

AM-Snack- Power Muffin-Cranberries & Almonds – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Ground Bison Stuffed Bell Peppers, Ginger, Bok Choy – Bison, Bell Pepper, Bok Choy, Ginger, Onion, Jalapeño, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin. Net Wt. 8.9 oz. 242 cal. 9g C, 22g P, 13g F ( 6g Saturated F, 5g Monounsaturated F,2g Polyunsaturated F), 156mg Sodium.

PM-Snack- Power Bites – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Grilled Chicken, Vegetables, & Brown Rice –Chicken breast, olive oil, zucchini, red onion, brown rice, garlic, chives, rosemary, olive oil, red wine vinegar, salt, pepper. Net Wt. 11.1 oz. 293 cal. 33g P, 7g F ( 1g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 240mg Sodium.

DAY TWO

Breakfast- Steel Cut Oats with Apples, Honey, Walnuts and Cinnamon – Oat, Walnut, Honey, Apple, Cinnamon. Net Wt. 6 oz. 239 cal. 38g C, 7g P, 7g F ( 1g Saturated F, 2g Monounsaturated F, 4g Polyunsaturated F), 1mg Sodium. 

AM-Snack- Apple and Peanut Butter – Apple, all-natural peanut butter. Net Wt. 5.4 oz 294 cal. 31g C, 8g P, 16g F ( 3g Saturated F, 9g Monounsaturated F, 4g Polyunsaturated F), 107mg Sodium.

Lunch- Ground Turkey Greek Salad with Peppers, Olives, Cucumber, Tomato and Feta – ground lean turkey, bell pepper, olive, cucumber, tomato, feta cheese, salt and pepper. Net Wt. 8.8 oz. 232 cal. 6g C, 16g P, 16g F ( 5g Saturated F, 8g Monounsaturated F, 3g Polyunsaturated F), 438mg Sodium.

PM-Snack- Wild Rice with Smoked Chicken and Grapes – Wild Rice, Grape, Feta Cheese, Smoked Chicken (water, salt, brown sugar, sodium phosphate, sodium nitrite), parsley, salt and pepper. Net Wt. 8.2 oz. 150 cal. 17g C, 13g P, 4g F ( 2g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 487mg Sodium. 

Dinner- Grilled Tri-Tip with Cauliflower Mash, Green Beans and Chimi Churri – Beef, Sirloin, Cauliflower, Fat free Half & half, Green Bean, Olive Oil, Parsley, Lemon Juice, Garlic, Chili Flakes, Oregano, Salt, and Pepper. Net Wt. 10 oz. 237 cal. 12g C, 22g P, 12g F ( 4g Saturated F, 7g Monounsaturated F, 1g Polyunsaturated F), 181mg Sodium.

DAY THREE

Breakfast- Mexican Ground Turkey Egg Frittata w Red Salsa on the side – Liquid egg white, Ground lean turkey, Tomato, Bell Pepper, Onion, Red Sauce (water, red chiles, dehydrated California chile pods, soybean oil, salt, distilled vinegar, dehydrated pasilla pods, garlic). Net Wt. 6.2 oz. 229 cal. 9g C, 31g P, 7g F ( 2g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 483mg Sodium.

AM-Snack- Oatmeal Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Buffalo Chicken Salad with Romaine, Cucumbers, Carrots, Celery and Corn – Chicken Breast, Romaine, Cucumber, Carrot, Celery, Corn, White Wine Vinegar, Olive Oil, Lemon Juice, Honey, Buffalo Sauce in dressing (Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Xanthan Gum, Sodium Benzoate (as a preservative), Natural Butter Type Flavor, and Garlic Powder). Net Wt. 14.1 oz. 259 cal. 20g C, 25g P, 9g F ( 2g Saturated F, 5g Monounsaturated F, 2g Polyunsaturated F), 546mg Sodium.

PM-Snack- Ground Turkey Mini Taco Salad with Shredded Cabbage, Rice, Pico and Cilantro – Ground Lean Turkey, Bell Pepper, Onion, Cabbage, Brown Rice, Cilantro, Avocado, Tomato, Olive Oil, White Vinegar, Salt, Pepper. Net Wt. 10 oz. 156 cal. 15g C, 14g P, 5g F ( 1g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 82mg Sodium.

Dinner- Grilled Pork Loin with Cajun Black Eyed Peas, Brussels Sprouts, Blackened Cauliflower – Pork Loin, Black Eyed Peas, Brussels Sprouts, Cauliflower, Olive Oil, Bell Pepper, Onion, Jalapeño, Chili Powder, Sea Salt, Paprika, Onion Powder, Garlic Powder, Cayenne Pepper, Cumin. Net Wt. 11.4 oz. 246 cal. 12g C, 24g P, 12g F ( 3g Saturated F, 6g Monounsaturated F, 1g Polyunsaturated F), 104mg Sodium.

 

Menu #17

DAY ONE

Breakfast- Bison and Egg Scramble w Black Pepper, Garlic Powder, Onion Powder w/ Berry Compote. – Ground bison, liquid egg whites, ground black pepper, garlic powder, onion powder, strawberries (frozen), kosher salt.   Net Wt. 8.9 oz. 207 cal. 13g C, 25g P, 6g F ( 2g Saturated F, 3g Monounsaturated F, 1g Monounsaturated F), 307mg Sodium. 

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cranberry, walnut, and cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Pulled Pork Brown Rice Bowl/Black Beans/Pico AND Red Sauce on the Side. Net Wt. 7.6 oz. 416 cal. 28g C, 26g P, 22g F ( 8g Saturated F, 10g Monounsaturated F, 4g Polyunsaturated F), 174mg Sodium.

PM-Snack- Pumpkin Bite – Pumpkin, coconut oil, honey, pumpkin seed, whole oat, ground flaxseed. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F (5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Balsamic Tri Tip, Sweet Potato Fries & Green Beans – Beef, Sirloin, Sweet Potato, Green Bean, Olive Oil, Garlic, Chili Flakes, Oregano, Salt, and Pepper. Net Wt. 11 oz. 272 cal. 20g C, 26g P, 7g F ( 2g Saturated F, 4g Monounsaturated F, 1g Polyunsaturated F), 196mg Sodium.

DAY TWO

Breakfast- Oatmeal, Pears/Apple, Walnuts, Cinnamon & Egg Whites. Net Wt. 9.1 oz. 209 cal. 23g C, 11g P, 8g F ( 1g Saturated F, 3g Monounsaturated F, 4g Polyunsaturated F), 170mg Sodium. 

AM-Snack- Pumpkin Pancakes – Oat, Pumpkin, Egg White, Whey Protein Powder (whey protein isolates, whey protein concentrate, whey peptides, natural & artificial flavors, lecithin, salt, acesulfame potassium, sucralose, lactase), Cinnamon, Vanilla Extract, Baking Soda. Net Wt. 5.1 oz. 132 cal. 22g C, 8g P, 2g F ( 1g Saturated F, 1g Monounsaturated F, 0g Polyunsaturated F), 96mg Sodium.

Lunch- Turkey Chili. Net Wt. 10.8 oz. 294 cal. 16g C, 26g P, 14g F ( 3g Saturated F, 6g Monounsaturated F, 5g Polyunsaturated F), 471mg Sodium.

PM-Snack- Buffalo Chicken and Veggies PM Snack. Net Wt. 4.2 oz. 168 cal. 4g C, 22g P, 6g F ( 1g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F),430mg Sodium. 

Dinner- Boiled & Cubed Chicken Breast w Fajita Seasoning, Salsa Verde & Green Chiles w Grilled Vegetables & Brown Rice. Net Wt. 12.2 oz. 337 cal. 38g C, 30g P, 7g F ( 1g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 518mg Sodium.

DAY THREE

Breakfast- Ground Turkey Scramble w/ Country Potatoes and Ranchero Sauce on the Side. Net Wt. 9.3 oz 242 cal. 18g C, 25g P, 7g F ( 2g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 314mg Sodium. 

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cranberry, walnut, and cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken, Pears, Pecans, Arugula, Wild Rice and Lemon Olive Oil Vinaigrette,  Marinade (olive oil, balsamic vinegar, worcestershire, lemon juice, dried rosemary, Dijon mustard, salt, pepper, garlic powder.) Net Wt. 10.9 oz. 297 cal. 30g C, 27g P, 8g F ( 1g Saturated F, 5g Monounsaturated F, 2g Polyunsaturated F), 368mg Sodium. 

PM-Snack- Apple and Peanut Butter – Apple, All-Natural Peanut Butter. Net Wt. 9 oz. 195 cal. 28g C, 5g P, 8g F ( 1g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 54mg Sodium.

Dinner- Wild Rice and Turkey Stuffed Portabella Mushroom. Net Wt. 11.3 oz. 345 cal. 25g C, 26g P, 16g F (  5g Saturated F, 7g Monounsaturated F, 4g Polyunsaturated F), 673mg Sodium.

Menu #18

DAY ONE

Breakfast- Egg Whites Scrambled with Vegetable Hash and Ground Turkey – 100% Liquid Egg Whites, Zucchini, Ground Lean Turkey, Onion, Black Pepper, Garlic Powder, Onion Powder. Net Wt. 5.9 oz. 214 cal. 7g C, 31g P, 7g F ( 2g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 289mg Sodium.

AM-Snack- Apple and Walnut Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, apple, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Grilled Chicken Caesar Salad – Chicken, Romaine, Red Onions, Tomatoes, Cucumbers, Butternut Squash, Olive Oil, White Wine Vinegar, Honey, Lemon Juice, (mustard, olive oil, lemon zest, lemon juice, Worcestershire sauce, garlic, salt and pepper, honey – chicken marinade). Net Wt. 14.1 oz. 251 cal. 11g C, 29g P, 10g F ( 2g Saturated F, 6g Monounsaturated F, 2g Polyunsaturated F), 187mg Sodium.

PM-Snack- Israeli Couscous with Cucumber, Chicken, Tomato and Lemon – Chicken, Couscous (Wheat Flour), Cucumber, Tomato, Lemon Juice, Salt, Pepper. Net Wt. 5.3 oz. 167 cal. 16g C, 20g P, 3g F ( 1g Saturated F, 1g Monounsaturated F, 1g Polyunsaturated F), 78mg Sodium.

Dinner- Chicken Thighs in coconut milk w curry paste, Carrots with Curry and Moroccan Garbanzos – Chicken, Garbanzo Bean, Carrot, Coconut Milk, Onion, Olive Oil, Green Curry (Green chili, Lemongrass, Garlic, Salt, Galangal, Shrimp paste (Shrimp, Salt), Kaffir lime peel, Coriander seed, Pepper, Cumin, Turmeric). Net Wt. 11.4 oz. 337 cal. 32g C, 26g C, 12g F ( 3g Saturated F, 6g Monounsaturated F, 3g Polyunsaturated F), 411mg Sodium. 

DAY TWO

Breakfast- Blackberry Oatmeal Flap Jacks, Turkey Sausage – oat, liquid egg white, cinnamon, honey, 100% whey protein, baking soda, blackberry, honey, turkey sausage TURKEY, WATER, CONTAINS 2% OR LESS: POTASSIUM LACTATE, SALT, SPICES, SODIUM PHOSPHATE, DEXTROSE, SUGAR, CITRIC ACID). Net Wt. 7.3 oz. 200 cal. 14g C, 20g P, 7g F ( 2g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 443mg Sodium.

AM-Snack- Pear w Peanut Butter – Pear, All-Natural Peanut Butter. Net Wt. 9 oz. 195 cal. 28g C, 5g P, 8g F ( 1g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 54mg Sodium.

Lunch- Albondigas Soup with Turkey Meatballs & Brown Rice (Package in Soup Container) – Ground Lean Turkey, Brown Rice, Chicken Stock, Celery, Onion, Carrot, Mint. Net Wt. 8 oz. 247 cal. 28g C, 18g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 2g Polyunsaturated F), 74mg Sodium. 

PM-Snack- Power Bite – All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Rosemary Lemon Chicken Breast w Olive Oil, Salt & Pepper, Tomato Basil Sauce with Rattatioui – Chicken, Zucchini, Olive Oil, Tomato, Basil, Garlic, Rosemary, Salt, and Pepper. Net Wt. 9.7 oz. 343 cal. 21g C, 28g P, 14g F ( 2g Saturated F, 8g Monounsaturated F, 4g Polyunsaturated F), 521mg Sodium.

DAY THREE

Breakfast- Turkey Bacon with Spinach, Black Pepper, Paprika and Asparagus Egg Bake w Frozen Blackberry Compote – Turkey Bacon (turkey thigh, turkey white meat, water, sodium lactate, salt, turbinado sugar, spice extractives, carrageenan, celery powder, black pepper, natural smoke flavor), Spinach, Paprika, Black Pepper, Asparagus, Liquid Egg White, Blackberry, Honey. Net Wt. 6.9 oz. 218 cal. 5g C, 26g P, 10g F ( 3g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 1074mg Sodium.

AM-Snack- Power Muffin – Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, raisin, walnut, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 90mg Sodium.

Lunch- Butternut Squash, Lite Coconut Milk with Ground Turkey – Ground Lean Turkey, Butternut Squash, Coconut Milk, Brown Rice, Cilantro, Cumin, Green Onion, Salt and Pepper. Net Wt. 10 oz. 244 cal. 10g C, 21g P, 14g F ( 4g Saturated F, 7g Monounsaturated F, 3g Polyunsaturated F), 73mg Sodium. 

PM Snack- Bison and Vegetable Chile – Ground Bison, Zucchini, Onion, Tomato, Garlic Powder, Black Pepper, Gluten Free Chili Powder. Net Wt. 8.6 oz. 175 cal. 5g C, 15g P, 10g F ( 4g Saturated F, 5g Monounsaturated F, 1g Polyunsaturated F), 174mg Sodium.

Dinner- Grilled Tri-Tip with Ginger Amino – Green Beans and Acorn Squash – Beef, Sirloin, Acorn Squash, Green Bean, Olive Oil, Ginger, Aminos (Vegetable from soybeans and purified water). Net Wt. 10.9 oz. 274 cal. 20g C, 22g P, 14g F), 702mg Sodium.

Menu #19

DAY ONE

Breakfast- Zucchini Spirals & Egg-Zucchini, Liquid Egg White, Turkey Bacon (turkey, water, vinegar, sea salt, raw sugar, celery powder), Black Pepper, Garlic Powder & Paprika. Net Wt. 7.5 oz. 217 cal. 5g C, 22g P, 12g F ( 4g Saturated F, 5g Monounsaturated F, 3g Polyunsaturated F), 415mg Sodium.

AM-Snack- Power Muffin- Oatmeal, liquid egg white, unsweetened applesauce, 100% whey protein, dried cherry, pecan, cinnamon. Net Wt. 2.9 oz. 131 cal. 16g C, 10g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F) 90mg Sodium.

Lunch- Ground Chicken & Mashed Cauliflower-Lean Ground Chicken, cauliflower, fat free Half & Half, brussel sprout, olive oil. Net Wt. 8.7 oz. 250 cal. 12g C, 19g P, 14g F ( 4g Saturated F, 7g Monounsaturated F, 3g Polyunsaturated F), 98mg Sodium.

PM-Snack- Pear w Peanut Butter- Pear, all-natural Peanut Butter. Net Wt. 9 oz. 195 cal. 28g C, 5g P, 8g F ( 1g Saturated F, 4g Monounsaturated F, 3g Polyunsaturated F), 54mg Sodium.

Dinner- Grilled Chicken w Roasted Carrots & BBQ Sauce on the Side- Chicken breast, carrot, brown rice, BBQ Sauce (sugar, tomato paste, water, molasses, apple cider vinegar, modified food starch, salt, hickory smoke flavor, dried onions, dried garlic, spice, mustard flour, paprika, potassium sorbate). Net Wt. 11 oz. 381 cal. 52g C, 25g P, 8g F ( 2g Saturated F, 4g Monounsaturated F, 2g Polyunsaturated F), 508 mg Sodium.

DAY TWO

Breakfast- Ground Turkey, Tomato Basil Egg Bake- Ground Turkey, Tomato, Basil, Black Pepper, fresh garlic, liquid Egg White. Net Wt. 7 oz. 166 cal. 4g C, 26g P, 5g F ( 1g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 306mg Sodium.

AM-Snack- Power Bite- All-natural peanut butter, oatmeal, flaxseed, honey, 100% whey protein, vanilla extract, unsweetened shredded coconut, semisweet chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Lunch- Zucchini Spirals w Turkey Chili- Zucchini, ground lean turkey, stewed tomatoes, chili powder, garlic powder, onion, black pepper. Net Wt. 9.6 oz. 208 cal. 9g C, 25g P, 9g F ( 5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 316mg Sodium.

PM-Snack- Pumpkin Bite- Pumpkin, coconut oil, honey, pumpkin seed, whole oat, ground flaxseed. Net Wt. 1.5 oz. 190 cal. 24g C, 4g P, 9g F ( 5g Saturated F, 2g Monounsaturated F, 2g Polyunsaturated F), 5mg Sodium.

Dinner- Broiled Shrimp w Quinoa & Mashed Cauliflower & Asparagus-Shrimp, Quinoa, Old Bay seasoning (celery salt, red pepper, black pepper, paprika), olive oil, Shallots, Cauliflower, fat free half & half, Asparagus, Parsley. Net Wt. 10 oz. 320 cal. 37g C, 25g P, 9g F ( 1g Saturated F, 5g Monounsaturated F, 3g Polyunsaturated F), 770mg Sodium.

DAY THREE

Breakfast- Blueberry Johnny Cakes- Blueberry Oatmeal Johnny Cakes – oat, liquid egg white, cinnamon, honey, 100% whey protein, blueberry, baking soda. Net Wt. 5 oz. 161 cal. 32g C, 6g P, 1g F ( 0g Saturated F, 0g Monounsaturated F, 1g Polyunsaturated F), 320mg Sodium.

AM-Snack- Power Cookie – Almond meal, oatmeal, egg, 100% Whey Protein, cinnamon, nutmeg, baking soda. Net Wt. 2.9 oz. 137 cal. 21g C, 7g P, 3g F ( 0g Saturated F, 2g Monounsaturated F, 1g Polyunsaturated F), 110mg Sodium.

Lunch- Turkey Meatballs, Spaghetti Squash & Marinara- Lean ground Turkey, Spaghetti Squash, Roseli Marinara (diced tomatoes, tomato puree, salt, dehydrated onion, pure olive oil, soybean oil, onion powder, garlic powder, citric acid). Net wt. 10 oz. 267 cal. 13 gC, 20g P, 15g F ( 3g Saturated F, 7g Monounsaturated F, 5g Polyunsaturated F), 462mg Sodium.

PM-Snack- Power Bite – Natural Peanut Butter, Oats, Ground Flax, Honey, Real Vanilla Extract, whey protein, shredded coconut, chocolate chips. Net Wt. 0.8 oz. 160 cal. 18g C, 4g P, 8g F ( 2g Saturated F, 3g Monounsaturated F, 3g Polyunsaturated F), 4mg Sodium.

Dinner- Ground Chicken w Mashed Sweet Potatoes- Lean Ground Chicken, Sweet Potato, olive oil, onion. Net wt. 9 oz. 275 cal. 18g C, 17g P, 15g F ( 3g Saturated F, 9g Polyunsaturated F, 3g Polyunsaturated F), 98mg Sodium.