Sample meal plan email

Almonds Per 1 ounce (1 serving): 164 Cal • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein

Prep 1 ounce for Lunch on Day 1, Prep 0.5 ounce for Snack on Day 3, Prep 1 ounce for Snack on Day 5 Scaled to 1/2 ounce 1/2 oz Almonds (14 g) No directions

Avocado Per 1 avocado (1 serving): 322 Cal • 17.1g Carbs (13.5g Fiber) • 29.5g Fat • 4.0g Protein

Prep 1 avocado for Lunch on Day 3 Scaled to 1 avocado 1 fruit Avocados (201 g) Directions are for original recipe of 1 avocado 1 Cut in half and remove the pit. 2 Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.

Avocado Sandwich Per 1 Sandwich (1 serving): 464 Cal • 41.4g Carbs (16.9g Fiber) • 31.4g Fat • 11.0g Protein

Prep 1 Sandwich for Breakfast on Day 6 Scaled to 1 Sandwich 1 fruit Avocados (201 g) 2 slice Whole-wheat bread (56 g) 1 tsp Lemon juice (5.1 g) 1 dash Salt (0.4 g) Directions are for original recipe of 1 Sandwich 1 Slice or smash avocado. 2 Layer between two slices of bread. Season wiht salt and a squeeze of lemon before bringing slices together. Enjoy!

BBQ Chicken Sandwich Per 1 Sandwich (1 serving): 470 Cal • 40.2g Carbs (4.9g Fiber) • 14.9g Fat • 41.8g Protein

Prep 1 Sandwich for Dinner on Day 7 Scaled to 1 Sandwich 1/2 breast Chicken breast (118 g) 2 slice Whole-wheat bread (50 g) 1 serving 2 tbsp Barbecue sauce (35 g) 1 oz Cheddar cheese (28 g) Directions are for original recipe of 1 Sandwich 1 To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. 2 Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.

Baked Chicken Breast Per 1 serving : 153 Cal • 1.9g Carbs (0.4g Fiber) • 3.2g Fat • 27.6g Protein

Prep 2 serving for Dinner on Day 4, Prep 2 serving for Dinner on Day 6 Scaled to 2 serving 1 breast Chicken breast (236 g) 1/2 tsp Salt (3 g) 1 tsp Pepper (2.1 g) 2 tsp Poultry seasoning (3 g) 1/2 cup Chicken broth (120 g) Directions are for original recipe of 1 serving 1 Preheat your oven to 425 degrees F. Lightly season the chicken breast all around with salt and pepper 2 Lay it down on a baking dish and season it to your liking with poultry seasoning. 3 Add the chicken broth to the baking dish with your seasoned chicken breasts. 4 Bake chicken in the oven for 15-25 minutes or until it is cooked through, no longer pink, and the internal temperature has reached 165 degrees F.

Baked Chicken Breasts Per 1 serving : 347 Cal • 0.9g Carbs (0.3g Fiber) • 13.0g Fat • 53.3g Protein

Prep 1 serving for Dinner on Day 3 Scaled to 1 serving 1 breast Chicken breast (236 g) 1/2 tbsp Olive oil (6.8 g) 1/4 tsp Salt (1.5 g) 1/8 tsp Pepper (0.3 g) 1/8 tsp Garlic powder (0.4 g) 1/8 tsp Onion powder (0.3 g) 1/8 tsp Chili powder (0.3 g) Directions are for original recipe of 4 serving 1 Preheat oven to 450 degrees F. Pound chicken breasts lightly so they are of even thickness. 2 Pour olive oil in a 13" x 9" baking dish. Lightly dredge the chicken through to coat it, then place chicken breasts side by side in the dish. 3 In a small bowl, whisk together salt, pepper, garlic powder, onion powder and chili powder. Sprinkle the seasoning mixture over both sides of the chicken and rub it in with your hands. Place chicken breasts side by side, making sure there is no overlap. 4 Bake in a preheated oven for 15-20 minutes, until juices are clear or a meat thermometer reads 160-170 degrees F. Depending on the size of your chicken breasts, it could take longer. 5 Allow to rest for 5-10 minutes while the juices settle before slicing. Serve hot and enjoy!

Baked Eggs in Ham Per 1 serving : 136 Cal • 1.1g Carbs (0.1g Fiber) • 7.2g Fat • 16.2g Protein

Prep 1 serving for Breakfast on Day 7 Scaled to 1 serving 2 slice oval Sliced ham (54 g) 1 extra large Egg (56 g) 1 dash Salt (0.4 g) 1 dash Pepper (0.1 g) 1/8 tsp Paprika (0.3 g) Directions are for original recipe of 1 serving 1 Preheat oven to 375 degrees F. 2 Line a muffin tin with thick slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika. Bake for 20 minutes. Allow to cool for two to three minutes, remove slowly from muffin tin, and enjoy! 3 http://friskylemon.com/2012/02/01/baked-eggs-in-ham-cups/

Banana Egg Pancakes Per 2 pancakes (1 serving): 248 Cal • 27.7g Carbs (3.1g Fiber) • 9.9g Fat • 13.8g Protein

Prep 4 pancakes for Breakfast on Day 4 Scaled to 4 pancakes 2 medium Banana (236 g) 4 large Egg (200 g) Directions are for original recipe of 2 pancakes 1 Mash the ripe banana. 2 Beat the eggs and stir in the banana. 3 Pour onto lightly oiled frying pan. Flip when bubbles. You can usually make 2 small pancakes per 2 eggs/1 banana.

Banana, Almond Butter and Raisins Per 1 banana (1 serving): 177 Cal • 31.0g Carbs (4.2g Fiber) • 6.2g Fat • 3.6g Protein

Prep 1 banana for Snack on Day 4 Scaled to 1 banana 5 raisins Raisins (2.6 g) 1 medium Banana (118 g) 2 tsp Almond butter (10 g) Directions are for original recipe of 1 banana 1 Slice ripe banana lengthwise and spread with 2 tsp creamy natural almond butter. Dot the top with 5 raisins.

Banana, Peanut Butter and Raisins Per 1 banana (1 serving): 177 Cal • 31.4g Carbs (3.7g Fiber) • 5.9g Fat • 3.8g Protein

Prep 2 banana for Lunch on Day 4 Scaled to 2 banana 2 medium Banana (236 g) 4 tsp Peanut butter (22 g) 10 raisins Raisins (5.2 g) Directions are for original recipe of 1 banana 1 Slice ripe banana lengthwise and spread with 2 tsp creamy natural peanut butter. Dot the top with 5 raisins.

Blueberries Per 1 cup (1 serving): 84 Cal • 21.4g Carbs (3.6g Fiber) • 0.5g Fat • 1.1g Protein

Prep 2 cup for Snack on Day 7 Scaled to 2 cup 2 cup Blueberries (296 g) Directions are for original recipe of 1 cup 1 Wash and enjoy

Celery Per 2 stalks (1 serving): 13 Cal • 2.4g Carbs (1.3g Fiber) • 0.1g Fat • 0.6g Protein

Prep 4 stalks for Lunch on Day 4 Scaled to 4 stalks 4 stalk, medium Celery (160 g) Directions are for original recipe of 2 stalks 1 Wash thoroughly.

Cheese slices Per 1 serving : 115 Cal • 0.4g Carbs (0g Fiber) • 9.6g Fat • 6.8g Protein

Prep 1.5 serving for Lunch on Day 2 Scaled to 1 1/2 serving 1 1/2 oz Cheddar cheese (43 g) Directions are for original recipe of 1 serving 1 Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.

Cinnamon Apple Bites Per 1 serving : 81 Cal • 21.6g Carbs (2.8g Fiber) • 0.2g Fat • 0.5g Protein

Prep 1 serving for Breakfast on Day 1, Prep 2 serving for Breakfast on Day 3 Scaled to 1 serving 1 medium Apples (161 g) 1/2 tsp Cinnamon (1.3 g) Directions are for original recipe of 1 serving 1 Cut up apple (with or without skin - your choice) into bite sized chunks. 2 Put the chopped apple into a container with a lid (ex. an empty margarine container). 3 Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. 4 Eat and enjoy immediately.

Cottage Cheese & Strawberries Per 1 serving : 189 Cal • 12.5g Carbs (1.7g Fiber) • 2.6g Fat • 28.6g Protein

Prep 1 serving for Dinner on Day 4 Scaled to 1 serving 1/2 cup, sliced Strawberries (83 g) 1 cup, Cottage cheese (226 g) Directions are for original recipe of 1 serving 1 Mix cottage cheese with sliced strawberries and serve.

Cottage Cheese and Hummus Sandwich Per 1 sandwich (1 serving): 288 Cal • 34.2g Carbs (8.2g Fiber) • 8.7g Fat • 19.5g Protein

Prep 1 sandwich for Lunch on Day 6 Scaled to 1 sandwich 2 leaf outer Lettuce (48 g) 2 slice regular Multi-grain bread (52 g) 1/4 cup, Cottage cheese (56 g) 1/4 cup Hummus (62 g) Directions are for original recipe of 1 sandwich 1 Top one slice of bread with hummus and the other slice of bread with the cottage cheese. Top one of the slices with the lettuce and bring both slices together. Enjoy!

Cottage Cheese with Banana Per 1 serving : 253 Cal • 29.2g Carbs (2.6g Fiber) • 2.6g Fat • 29.1g Protein

Prep 1 serving for Dinner on Day 6 Scaled to 1 serving 1 small Banana (101 g) 1 cup, Cottage cheese (226 g) Directions are for original recipe of 1 serving 1 Slice banana and combine with cottage cheese. Serve.

Cottage Cheese with Dill Tuna Per 1 serving : 223 Cal • 3.1g Carbs (0g Fiber) • 2.7g Fat • 46.1g Protein

Prep 1 serving for Lunch on Day 7 Scaled to 1 serving 1/2 cup, Cottage cheese (113 g) 1/2 tsp Dill (0.1 g) 1 can Tuna (165 g) Directions are for original recipe of 1 serving 1 Drain tuna. Mix in bowl with cottage cheese and dill. Enjoy!

Cucumber Tomato Salad with Tuna Per 1 serving : 237 Cal • 21.5g Carbs (4.9g Fiber) • 2.5g Fat • 36.7g Protein

Prep 1 serving for Lunch on Day 2 Scaled to 1 serving 2 medium whole Tomatoes (246 g) 1 cup shredded Lettuce (36 g) 1 cucumber Cucumber (301 g) 1 can Tuna (165 g) Directions are for original recipe of 1 serving 1 Chop vegetables and lettuce. 2 Toss together with the tuna and enjoy!

Curry Chicken Salad Per 1 serving : 203 Cal • 3.2g Carbs (0.9g Fiber) • 8.4g Fat • 26.9g Protein

Prep 2 serving for Dinner on Day 2 Scaled to 2 serving 1/3 tsp Olive oil (1.5 g) 1 breast Chicken breast (236 g) 1 stalks, large Celery (64 g) 2 2/3 tbsp Light mayonnaise (40 g) 2/3 tsp Curry powder (1.3 g) Directions are for original recipe of 6 serving 1 To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. 2 Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.

Egg in a Basket Per 1 slice (1 serving): 193 Cal • 12.4g Carbs (1.7g Fiber) • 11.5g Fat • 9.8g Protein

Prep 1 slice for Breakfast on Day 5 Scaled to 1 slice 1 large Egg (50 g) 1/2 dash Salt (0.2 g) 1/2 dash Pepper (0.1 g) 1/2 tbsp Butter (7.1 g) 1 slice Whole-wheat bread (28 g) Directions are for original recipe of 2 slice 1 Using a biscuit cutter or a glass, cut a hole in the center of each slices of bread. 2 Melt the butter in a non stick skillet over medium low heat, add the slices of bread (with the hole in the center) and crack an egg right in the center. 3 Season the egg lightly with salt and pepper and let it cook for 1 to 2 minutes on each side. Make sure you also add the pieces of the bread that you have cut out, place them in the skillet along with the eggs in a basket and cook that for the same amount of time.

Garlic Spinach Per 1 serving : 68 Cal • 7.2g Carbs (3.3g Fiber) • 3.5g Fat • 4.5g Protein

Prep 2 serving for Dinner on Day 3 Scaled to 2 serving 1/2 tbsp Butter (7.1 g) 3 cloves, minced Garlic (9 g) 1 package Spinach (284 g) 1/2 tsp Garlic powder (1.6 g) 1/4 tsp Lemon juice (1.3 g) Directions are for original recipe of 4 serving 1 Heat the butter in a skillet over medium heat. Stir in the garlic; cook and stir until the garlic is fragrant, about 2 minutes. Add the spinach a few handfuls at a time, stirring until wilted before adding more, about 5 minutes. Stir in the lemon juice, and season with garlic salt.

Granola Per 1 ounce (1 serving): 139 Cal • 15.1g Carbs (2.6g Fiber) • 6.8g Fat • 4.2g Protein

Prep 2 ounce for Breakfast on Day 7 Scaled to 2 ounce 2 oz Granola (57 g) No directions

Grilled Ham and Cheese Sandwich Per 1 sandwich (1 serving): 404 Cal • 25.4g Carbs (3.7g Fiber) • 25.5g Fat • 18.6g Protein

Prep 1 sandwich for Dinner on Day 5 Scaled to 1 sandwich 2 slice Whole-wheat bread (56 g) 1 tbsp Butter (14 g) 1 slice Cheddar cheese (28 g) 1 slice Sliced ham (28 g) Directions are for original recipe of 1 sandwich 1 Preheat skillet over medium heat. Generously butter one side of a slice of bread. Place bread butter-side-down onto skillet bottom and add 1 slice of cheese and ham. Butter a second slice of bread on one side and place butter-side-up on top of sandwich. Grill until lightly browned and flip over; continue grilling until cheese is melted. Serve and enjoy!

Hot Garlic Chicken Salad Per 1 serving : 263 Cal • 12.4g Carbs (3.1g Fiber) • 4.6g Fat • 40.4g Protein

Prep 1.5 serving for Dinner on Day 1 Scaled to 1 1/2 serving 9 oz Chicken breast (255 g) 2 1/4 tbsp chopped Onions (22 g) 3 cloves, minced Garlic (9 g) 1 1/2 tbsp Balsamic vinegar (24 g) 1 1/2 wedge yields Lemon juice (8.9 g) 6 oz Field Greens Salad Mix (170 g) 3/8 cup, halves Red peppers (52 g) Directions are for original recipe of 1 serving 1 Bring a pot of water to boil. Add chicken breast water and boil for 8-12 minutes, or until chicken is cooked through and no longer pink. Drain and set aside to cool slightly. Chop into bite sized pieces. 2 Heat oil in a skillet over medium heat. Cook onion and garlic, for 3-5 minutes, until tender. Add red peppers and chicken and sauté until heated through. 3 Create a dressing with the vinegar and lemon juice. Pour over lettuce. Top with red pepper and chicken mixture.

Lebanese White Cabbage Salad