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John's 1500 Cal High Protein Plan Jump To       Grocery List       Recipes       Day 1       Day 2       Day 3       Day 4       Day 5       Day 1 1498 Cal   • 137.4g Carbs   (39.9g Fiber)   • 47.9g Fat   • 137.5g Protein Breakfast   373 Cal Kale and Rice Protein Smoothie 1 serving • 373 Cal Lunch   418 Cal Green Salad with Pita Bread & Hummus 1 servings • 276 Cal Nonfat greek yogurt 1 cup • 142 Cal Dinner   500 Cal Tossed Chicken & Bean Salad 1 serving • 500 Cal Snack   207 Cal Greek Yogurt with Blue and Blackberries 1 serving • 207 Cal Day 2 1509 Cal   • 143.1g Carbs   (24.2g Fiber)   • 46.5g Fat   • 136.2g Protein Breakfast   396 Cal Cinnamon Swirl Pumpkin Pie Protein Pancakes 1 serving • 296 Cal Bacon 2 strips • 100 Cal Lunch   418 Cal Green Salad with Pita Bread & Hummus 1 servings • 276 Cal Nonfat greek yogurt 1 cup • 142 Cal Dinner   502 Cal Chicken Fajitas 1 serving • 355 Cal Sea Salt Edamame 1 serving • 147 Cal Snack   194 Cal Mango Banana Smoothie 1 serving • 194 Cal Day 3 1505 Cal   • 112.6g Carbs   (22.5g Fiber)   • 60.8g Fat   • 134.0g Protein Breakfast   293 Cal Egg in a Basket 1 slice • 193 Cal Bacon 2 strips • 100 Cal Lunch   493 Cal Salmon Salad Wrap 1 serving • 351 Cal Nonfat greek yogurt 1 cup • 142 Cal Dinner   500 Cal Indian Flavored Pounded Chicken 1 serving • 328 Cal Simple Cabbage Salad 1 serving • 172 Cal Snack   219 Cal Green Ginger Berry Smoothie 1 serving • 219 Cal Day 4 1500 Cal   • 102.7g Carbs   (25.4g Fiber)   • 71.2g Fat   • 122.5g Protein Breakfast   378 Cal Baked Eggs in Ham 1 serving • 172 Cal Green Power Protein Smoothie 1 serving • 205 Cal Lunch   380 Cal Turkey, Cheddar, and Mustard Sandwich 1 serving • 298 Cal Almonds 1/2 ounce • 82 Cal Dinner   524 Cal Garlic Chicken and Hummus 1 serving • 377 Cal Sea Salt Edamame 1 serving • 147 Cal Snack   218 Cal Almonds and Blueberries Yogurt Snack 1 serving • 218 Cal Day 5 1493 Cal   • 113.3g Carbs   (23.7g Fiber)   • 55.9g Fat   • 140.8g Protein Breakfast   377 Cal Protein Power Oats 1 serving • 305 Cal Microwave Poached Eggs 1 serving • 72 Cal Lunch   426 Cal Red Pepper & Tomato Salad 1 serving • 230 Cal Cottage Cheese with Cucumber and Tomato 1 serving • 197 Cal Dinner   519 Cal Easy Pan-Fried Lemon Chicken 2 serving • 347 Cal Simple Cabbage Salad 1 serving • 172 Cal Snack   171 Cal Yogurt with Grape-nut Cereal and Honey 1 serving • 171 Cal

Recipes Almonds Per 1 ounce (1 serving): 164 Cal • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein Prep 0.5 ounce for Lunch on Day 4 Scaled to 1/2 ounce 14 g Almonds No directions Almonds and Blueberries Yogurt Snack Per 1 serving : 218 Cal • 19.8g Carbs (3.3g Fiber) • 6.9g Fat • 21.4g Protein Prep 1 serving for Snack on Day 4 Scaled to 1 serving 180 g Greek yogurt, nonfat 74 g Blueberries 10 almond Almonds (12 g) Directions are for original recipe of 1 serving 1 Place the yogurt in a bowl and top with the blueberries followed by the sliced almonds. Enjoy! Bacon Per 2 strips (1 serving): 100 Cal • 0.3g Carbs (0g Fiber) • 9.5g Fat • 3.0g Protein Prep 2 strips for Breakfast on Day 2, Prep 2 strips for Breakfast on Day 3 Scaled to 2 strips 2 strip Bacon (24 g) Directions are for original recipe of 4 strips 1 Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly. 2 Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip. Baked Eggs in Ham Per 1 serving : 172 Cal • 2.8g Carbs (0.8g Fiber) • 10.2g Fat • 16.4g Protein Prep 1 serving for Breakfast on Day 4 Scaled to 1 serving 2 slice Ham (56 g) 1 extra large Egg, whole (56 g) 1 dash Salt (0.4 g) (To taste) 1 dash Black pepper (0.1 g) (To taste) 0.3 g Paprika Directions are for original recipe of 1 serving 1 Preheat oven to 375°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. 3 Bake for 20 minutes. Allow to cool for two to three minutes, remove slowly from muffin tin, and enjoy! Chicken Fajitas Per 1 serving : 355 Cal • 29.9g Carbs (2.9g Fiber) • 11.2g Fat • 31.1g Protein Prep 1 serving for Dinner on Day 2 Scaled to 1 serving 1 breast fillet Chicken breast (118 g) 1/2 medium Red bell pepper (60 g) 1/4 medium Onion (28 g) 0.8 g Fajita seasoning mix 30 g Water 1 tortilla, medium Flour tortillas (46 g) 5.2 g Canola oil Directions are for original recipe of 4 serving 1 Slice the red bell peppers, onions, and chicken breasts into long strips. 2 Heat the canola oil in a large pan over medium heat. Cook the peppers and onions until the onions begin to turn translucent, then remove them from the pan. 3 Add the chicken strips to the pan and cook until they are no longer pink, stirring frequently. Return the vegetables to the pan, add the fajita seasoning mix and water, and cook until the water is reduced. 4 Serve the mixture in warmed flour tortillas. Cinnamon Swirl Pumpkin Pie Protein Pancakes Per 1 serving : 296 Cal • 29.5g Carbs (5.7g Fiber) • 2.1g Fat • 40.9g Protein Prep 1 serving for Breakfast on Day 2 Scaled to 1 serving 1 scoop (30g) Whey protein powder (30 g) 27 g Rolled oats 61 g Pumpkin, canned 122 g Egg white 1.3 g Cinnamon Directions are for original recipe of 1 serving 1 In a bowl, mix together the whey protein powder, rolled oats, pumpkin, egg whites, and cinnamon. 2 Spray a medium-sized skillet with nonstick spray and heat over medium heat. 3 Pour the batter onto the hot skillet to your desired pancake size. 4 Once tiny bubbles appear on the top of the pancake, flip and cook until golden brown on both sides. 5 Serve immediately with your favorite toppings. Cottage Cheese with Cucumber and Tomato Per 1 serving : 197 Cal • 13.9g Carbs (1.7g Fiber) • 2.6g Fat • 29.6g Protein Prep 1 serving for Lunch on Day 5 Scaled to 1 serving 226 g Cottage cheese 6 cherry tomato Cherry tomatoes (102 g) 104 g Cucumber Directions are for original recipe of 1 serving 1 Chop cucumbers and tomatoes. Mix with cottage cheese and serve. Easy Pan-Fried Lemon Chicken Per 1 serving : 173 Cal • 0.6g Carbs (0.1g Fiber) • 6.5g Fat • 26.6g Protein Prep 2 serving for Dinner on Day 5 Scaled to 2 serving 2 breast fillet Chicken breast (236 g) 15 g Lemon juice 6.8 g Olive oil 1.5 g Salt 0.3 g Black pepper Directions are for original recipe of 2 serving 1 Flatten the chicken breast to an even thickness using a rolling pin or meat pounder. 2 Combine the chicken breast, lemon juice, 1 tablespoon of olive oil, salt, and pepper in a ziplock bag. 3 Optionally, marinate the chicken in the refrigerator for 30 minutes. 4 Heat the remaining olive oil in a skillet over medium-high heat. 5 Cook the chicken for 4-5 minutes per side, or until it reaches an internal temperature of 165°F. 6 Let the chicken rest for 5 minutes before slicing and serving. 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 3 Scaled to 1 slice 1 large Egg, whole (50 g) 1/2 dash Salt (0.2 g) 1/2 dash Black pepper (0.1 g) 7.1 g Butter 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 Chicken and Hummus Per 1 serving : 377 Cal • 12.2g Carbs (4.6g Fiber) • 22.6g Fat • 32.0g Protein Prep 1 serving for Dinner on Day 4 Scaled to 1 serving 1/2 full breast (both fillets) Chicken breast (118 g) 3.2 g Black pepper 3 g Salt 4.2 g Garlic (Minced) 14 g Olive oil 62 g Hummus Directions are for original recipe of 1 serving 1 Heat oil and garlic in a pan over medium high heat until garlic is tender. (about 2 Min) 2 Add chicken breast to the pan and cook for 5-7 minutes per side, until chicken is cooked through and no longer pink. Add salt and pepper, to taste. 3 Serve with hummus for dipping. Enjoy! Greek Yogurt with Blue and Blackberries Per 1 serving : 207 Cal • 25.8g Carbs (5.6g Fiber) • 1.5g Fat • 24.7g Protein Prep 1 serving for Snack on Day 1 Scaled to 1 serving 227 g Greek yogurt, nonfat 72 g Blackberries 74 g Blueberries Directions are for original recipe of 1 serving 1 Layer blueberries and blackberries. Top with yogurt. Repeat layering as desired. Enjoy! Green Ginger Berry Smoothie Per 1 serving : 219 Cal • 38.3g Carbs (8.7g Fiber) • 8.2g Fat • 4.0g Protein Prep 1 serving for Snack on Day 3 Scaled to 1 serving 45 g Spinach 118 g Water 57 g Strawberries 1 medium Banana (118 g) 6 g Ginger root 2 cube Ice cubes (44 g) 1/4 fruit Avocado (50 g) Directions are for original recipe of 2 serving 1 Combine all ingredients in a blender and blend for about 1 minute or until the desired consistency is reached. Green Power Protein Smoothie Per 1 serving : 205 Cal • 27.2g Carbs (6.3g Fiber) • 4.8g Fat • 17.3g Protein Prep 1 serving for Breakfast on Day 4 Scaled to 1 serving 90 g Spinach 1/2 scoop (30g) Whey protein powder (15 g) 75 g Banana 2 stalk, small Celery (34 g) 3 g Ginger root 8.8 g Poppy seeds 15 g Lime juice Directions are for original recipe of 1 serving 1 Combine all ingredients in corresponding order into a blender and pulse until smooth. Add water to get the desired consistency. Enjoy! Green Salad with Pita Bread & Hummus Per 1 servings (1 serving): 276 Cal • 32.3g Carbs (8.2g Fiber) • 13.7g Fat • 9.9g Protein Prep 1 servings for Lunch on Day 1, Prep 1 servings for Lunch on Day 2 Scaled to 1 servings 60 g Spinach 52 g Cucumber 27 g Carrots 6.8 g Olive oil 7.9 g Balsamic vinegar 1 dash Salt (0.4 g) 1 dash Black pepper (0.1 g) 1 pita, small Whole wheat pita bread (28 g) (Toasted) 62 g Hummus Directions are for original recipe of 1 servings 1 Toast the pita bread and cut it into triangle pieces. 2 Arrange the spinach, cucumber slices, and grated carrot on a plate. Drizzle with olive oil and balsamic vinegar, and season with a pinch of salt and pepper. 3 Serve with the toasted pita and hummus on the side. Indian Flavored Pounded Chicken Per 1 serving : 328 Cal • 2.9g Carbs (0.7g Fiber) • 10.0g Fat • 53.7g Protein Prep 1 serving for Dinner on Day 3 Scaled to 1 serving 1.5 g Cumin seed 1.1 g Turmeric 0.3 g Cilantro, dried 1.2 g Onion powder 4.5 g Salt 0.5 g Black pepper 3.4 g Olive oil 2 breast fillet Chicken breast (236 g) (Small) Directions are for original recipe of 4 serving 1 In a small bowl, mix together the ground cumin, turmeric, ground coriander, onion powder, salt, black pepper, and olive oil. Set aside. 2 Slice each chicken breast horizontally, stopping before cutting all the way through, and open them like a book. 3 Place the chicken between two pieces of plastic wrap and pound to a thickness of ¼ inch using a meat tenderizer. Repeat with the remaining chicken breasts. 4 Remove the plastic wrap and rub the spice paste evenly over one side of each chicken breast. Cover with plastic wrap and lightly pound to help the seasoning adhere. Flip and repeat on the other side. 5 Heat the remaining olive oil in a large pan over high heat. Add a chicken breast, place a weight on it, and cook for 1 minute. Flip, add the weight, and cook for another minute or until cooked through. 6 Transfer the cooked chicken to a plate and let it rest for 3 minutes. Repeat with the remaining chicken breasts. Serve immediately. Kale and Rice Protein Smoothie Per 1 serving : 373 Cal • 37.4g Carbs (16.0g Fiber) • 12.4g Fat • 29.7g Protein Prep 1 serving for Breakfast on Day 1 Scaled to 1 serving 240 g Almond milk 5 berry Strawberries, frozen (53 g) 38 g Avocado 34 g Kale (Usually I freeze this too) 78 g Blueberries, frozen 12 g Chia seeds, dried 30 g Rice protein powder Directions are for original recipe of 1 serving 1 Combine all ingredients in a blender and pulse until smooth. Enjoy! Mango Banana Smoothie Per 1 serving : 194 Cal • 31.3g Carbs (3.3g Fiber) • 2.2g Fat • 13.8g Protein Prep 1 serving for Snack on Day 2 Scaled to 1 serving 120 g Almond milk 1/2 scoop (30g) Whey protein powder (15 g) 1/2 medium Banana (59 g) 82 g Mango 0.5 g Vanilla extract Directions are for original recipe of 1 serving 1 Place all the ingredients in a blender and blend until smooth. If your banana is not frozen add 6 ice cube. Microwave Poached Eggs Per 1 serving : 72 Cal • 0.4g Carbs (0g Fiber) • 4.8g Fat • 6.3g Protein Prep 1 serving for Breakfast on Day 5 Scaled to 1 serving 1 large Egg, whole (50 g) 0.7 g Apple cider vinegar 78 g Water Directions are for original recipe of 1 serving 1 Add the water and white vinegar to a 6 ounce custard cup. 2 Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap. 3 Place in microwave and cook for 1 minute or until desired doneness. 4 You may need to experiment with cooking times based on the wattage of your microwave and taste preference. 5 Immediately remove egg from hot water with a slotted spoon as it will continue to cook. 6 Serve with salt and pepper to taste. Nonfat greek yogurt Per 1 cup (1 serving): 142 Cal • 8.6g Carbs (0g Fiber) • 0.9g Fat • 24.5g Protein Prep 1 cup for Lunch on Day 1, Prep 1 cup for Lunch on Day 2, Prep 1 cup for Lunch on Day 3 Scaled to 1 cup 240 g Greek yogurt, nonfat Directions are for original recipe of 1 cup 1 Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir. Protein Power Oats Per 1 serving : 305 Cal • 26.3g Carbs (4.7g Fiber) • 10.9g Fat • 29.0g Protein Prep 1 serving for Breakfast on Day 5 Scaled to 1 serving 20 g Rolled oats 118 g Water 1 scoop (30g) Whey protein powder (30 g) 1.3 g Cinnamon 1/4 small Banana (25 g) 14 g English walnuts Directions are for original recipe of 1 serving 1 Cook oatmeal in the water until tender, about 5-10 minutes (or to preference). 2 Stir in protein powder, adding more liquid if needed. 3 Stir in cinnamon. 4 Top oatmeal with banana and nuts. Enjoy! Red Pepper & Tomato Salad Per 1 serving : 230 Cal • 22.5g Carbs (5.6g Fiber) • 14.4g Fat • 3.6g Protein Prep 1 serving for Lunch on Day 5 Scaled to 1 serving 1 medium Red bell pepper (119 g) 14 g Olive oil 32 g Balsamic vinegar 2 medium whole Tomatoes (246 g) 1 dash Salt (0.4 g) 1 dash Black pepper (0.1 g) 0.2 g Oregano, dried Directions are for original recipe of 1 serving 1 Coarsely chop red pepper and tomatoes. Place into a bowl. 2 Pour in olive oil and balsamic vinegar. Season with salt, pepper, and oregano. Toss gently to coat. 3 Refrigerate until ready to serve. Enjoy! Salmon Salad Wrap Per 1 serving : 351 Cal • 28.4g Carbs (2.4g Fiber) • 11.3g Fat • 34.3g Protein Prep 1 serving for Lunch on Day 3 Scaled to 1 serving 1 tortilla, medium Flour tortillas (46 g) 15 g Cream cheese 2 slice, medium Tomatoes (40 g) 26 g Cucumber 122 g Pink salmon, canned 30 g Spinach Directions are for original recipe of 1 serving 1 Place the wrap on a flat surface. 2 Spread cream cheese evenly over the wrap. 3 Along one edge, layer the tomato, cucumber, baby spinach leaves, and salmon. 4 Roll the wrap up tightly to enclose the filling and cut in half. Sea Salt Edamame Per 1 serving : 147 Cal • 11.1g Carbs (4.2g Fiber) • 6.8g Fat • 13.0g Protein Prep 1 serving for Dinner on Day 2, Prep 1 serving for Dinner on Day 4 Scaled to 1 serving 1 dash Salt (0.4 g) 100 grams Edamame Directions are for original recipe of 1 serving 1 Cook edamame in microwave, about 2 minutes. 2 Sprinkle salt over. 3 Just eat the beans, not the pods. Simple Cabbage Salad Per 1 serving : 172 Cal • 21.7g Carbs (9.0g Fiber) • 9.4g Fat • 4.6g Protein Prep 1 serving for Dinner on Day 3, Prep 1 serving for Dinner on Day 5 Scaled to 1 serving 356 g Cabbage 6 g Salt 15 g Lemon juice 9 g Olive oil Directions are for original recipe of 1 serving 1 Chop cabbage. 2 Toss all ingredients together well and enjoy! Tossed Chicken & Bean Salad Per 1 serving : 500 Cal • 33.2g Carbs (10.2g Fiber) • 19.3g Fat • 48.7g Protein Prep 1 serving for Dinner on Day 1 Scaled to 1 serving 14 g Coconut oil 170 g Chicken breast (Diced) 128 g Kidney beans, canned 100 g Green beans 1 cloves, minced Garlic (3 g) 1/2 medium Red bell pepper (60 g) (Diced) 1/4 small Onion (18 g) (Diced) 28 g Sweet red peppers, canned (Chopped) 10 g Red wine vinegar 6 g Tamari soy sauce 1 leaf, whole Basil (0.5 g) Directions are for original recipe of 1 serving 1 Melt the coconut oil in a pan over medium-high heat. Add the diced chicken to the pan and cook for 7-12 minutes, until the chicken is cooked through to 165°F and no longer pink. Set aside. 2 In a large bowl, combine the cooked chicken, kidney beans, green beans, garlic, bell pepper, onion, roasted red peppers, red wine vinegar, soy sauce, and basil. Toss until well mixed. 3 Refrigerate until ready to serve. Enjoy! Turkey, Cheddar, and Mustard Sandwich Per 1 serving : 298 Cal • 26.6g Carbs (4.4g Fiber) • 12.8g Fat • 19.4g Protein Prep 1 serving for Lunch on Day 4 Scaled to 1 serving 15 g Yellow mustard 2 slice Whole wheat bread (56 g) 1 slice rectangle Turkey (29 g) 24 g Romaine lettuce 28 g Cheddar cheese Directions are for original recipe of 1 serving 1 Spread the mustard onto one of the pieces of bread. 2 Top with the turkey, cheese, and lettuce. Finish with remaining slice of bread. Enjoy! Yogurt with Grape-nut Cereal and Honey Per 1 serving : 171 Cal • 27.5g Carbs (2.6g Fiber) • 0.9g Fat • 14.6g Protein Prep 1 serving for Snack on Day 5 Scaled to 1 serving 120 g Greek yogurt, nonfat 22 g Grape-Nuts cereal 7.1 g Honey Directions are for original recipe of 1 serving 1 Mix all ingredients together well and enjoy!

Grocery List Dairy Products Butter 1/2 tbsp (7.1 g), unsalted Cheddar cheese 1 oz (28 g), Cottage cheese 1 cup (226 g), 1% milkfat Cream cheese 1 tbsp (15 g), low fat Egg 3 1/4 large (162 g), whole Egg white 3 1/4 egg white (separated from yolk) (130 g), raw Greek yogurt 5 1/4 cup (1.26 kg), plain, nonfat Whey protein powder 3 scoop (30g) (90 g), 100% whey, any flavor Spices and Herbs Apple cider vinegar 1/4 cup (60 g), Balsamic vinegar 1/4 cup (64 g), Basil 1 leaf, whole (0.5 g), Black pepper 3/4 tbsp (4.8 g), ground Cilantro 1/4 tbsp (0.45 g), dried Cinnamon 1/3 tbsp (2.6 g), ground Cumin seed 1/4 tbsp, ground (2.25 g), Fajita seasoning mix 1/4 tsp (0.75 g), Safeway Onion powder 1/4 tbsp (1.73 g), Oregano 1/4 tbsp, leaves (0.75 g), dried Paprika 1/4 tbsp (1.73 g), Poppy seeds 1 tbsp (8.8 g), Red wine vinegar 1/4 cup (60 g), Salt 1 1/3 tbsp (24 g), table Turmeric 1/4 tbsp (1.7 g), ground Vanilla extract 1/4 tbsp (3.25 g), Yellow mustard 1 tbsp (15 g), Fats and Oils Canola oil 1/2 tbsp (7 g), Coconut oil 1 tbsp (14 g), Olive oil 5 1/4 tbsp (71 g), Poultry Products Chicken breast 7 1/2 breast fillet (885 g), raw, skinless Sausage and Lunch Meat Ham 2 slice (56 g), sliced, regular, 11% fat Turkey 1 1/4 slice oval (32 g), sliced, light meat Breakfast Cereals Grape-Nuts cereal 1/4 cup (29 g), Rolled oats 2/3 cup (53 g), dry oatmeal, Quaker brand Fruits and Fruit Juices Avocado 1/2 fruit (100 g), raw Banana 2 1/2 medium (295 g), Blackberries 1/2 cup (72 g), raw Blueberries 1/2 cup, unthawed (78 g), frozen, unsweetened Blueberries 1 cup (148 g), raw Lemon juice 3 tbsp (45 g), Lime juice 1/4 cup (60 g), Mango 1/2 fruit without refuse (104 g), raw Strawberries 1/2 cup, unthawed (74 g), frozen, unsweetened Strawberries 1/2 cup, whole (72 g), raw Pork Products Bacon 1 3/4 oz (50 g), raw, cured pork Vegetables Cabbage 1 head, medium (908 g), raw Carrots 1 large (72 g), raw Celery 1 stalk, medium (40 g), raw Cherry tomatoes 3/4 cup cherry tomatoes (112 g), red, raw Cucumber 1 cucumber (301 g), raw, with peel Edamame 1 cup (256 g), raw Garlic 2 1/2 clove (7.5 g), raw Ginger root 1 1/2 tbsp (9 g), raw Green beans 3 2/3 oz (104 g), raw Kale 1/2 cup, chopped (34 g), raw Onion 1/2 medium (55 g), raw Pumpkin 1/4 cup (61 g), canned, unsalted Red bell pepper 2 medium (238 g), raw Romaine lettuce 1/2 cup shredded (24 g), raw Spinach 9 1/2 cup (285 g), raw Sweet red peppers 1/4 cup, halves (35 g), canned, solids and liquids Tomatoes 2 1/3 medium whole (287 g), red, raw Nut and Seed Products Almond milk 1 1/2 cup (360 g), Almonds 1/4 cup, whole (36 g), raw Chia seeds 1 tbsp (12 g), dried English walnuts 1/4 cup shelled (50 halves) (25 g), Beverages Ice cubes 2 cube (44 g), Water 1 1/2 cup (355 g), Seafood Pink salmon 4 1/3 oz (123 g), canned, drained, solids with bone Soy & Legumes Hummus 12 1/3 tbsp (185 g), commercially prepared Kidney beans 1/2 cup (128 g), canned Tamari soy sauce 1/3 tbsp (6 g), Baked Products Flour tortillas 2 tortilla, medium (92 g), Whole wheat bread 3 slice (84 g), Whole wheat pita bread 1 pita, large (64 g), Sweets Honey 1/2 tbsp (10 g), Uncategorized Rice protein powder 4 tbsp (30 g), plain, organic, NutriBiotic