Meal Plan for Keith - Month 1

Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Hi there! So happy to be with you :) This one-week plan will stay the same for four weeks. We need to stay as
consistent as possible to determine how things are working so I can help you get the best results possible. Use your
Food Swap Bible to help you make adjustments to keep things fresh and new. All of the recipes and shopping lists can
be found throughout your PDF as well as a habit tracker for you to track your workouts and other habits. If you have a
recipe more than once throughout the week, there is an option to change the recipe serving size to include how many
servings you want to make (so you can meal prep if you like.)

Day 1 1635 cals 148g protein (36%) 86g fat (47%) 53g carbs (13%) 15g fiber (4%)

Breakfast Lunch
325 cals, 22g protein, 5g net carbs, 24g fat 480 cals, 47g protein, 9g net carbs, 24g fat

Turkey bacon Salsa verde chicken salad

2 slice(s)- 72 cals 479 cals

Scrambled eggs with veggies and bacon

256 cals

Snacks Dinner
285 cals, 17g protein, 14g net carbs, 18g fat 540 cals, 62g protein, 26g net carbs, 20g fat

String cheese Garlic parmesan roasted potatoes

1 stick(s)- 83 cals 115 cals

High-protein granola bar Baked pork chops with marinade sauce

1 bar(s)- 204 cals 1 1/2 chop(s)- 427 cals
Day 2 1677 cals 139g protein (33%) 69g fat (37%) 110g carbs (26%) 14g fiber (3%)

Breakfast Lunch
525 cals, 27g protein, 48g net carbs, 22g fat 220 cals, 14g protein, 19g net carbs, 9g fat

Blueberries Chicken and vegetable pesto pasta

1/2 cup(s)- 47 cals 218 cals

Protein peanut butter toast

1 slice(s)- 322 cals

Lowfat Greek yogurt

1 container(s)- 155 cals

Snacks Dinner
420 cals, 38g protein, 15g net carbs, 22g fat 510 cals, 61g protein, 27g net carbs, 17g fat

High-protein granola bar Roasted cauliflower

1 bar(s)- 204 cals 58 cals

Mixed nuts Apricot glazed pork chops

1/8 cup(s)- 109 cals 1 1/2 chop(s)- 454 cals

Protein shake
1 scoop- 109 cals

Day 3 1675 cals 148g protein (35%) 42g fat (23%) 158g carbs (38%) 18g fiber (4%)

Breakfast Lunch
340 cals, 28g protein, 26g net carbs, 11g fat 370 cals, 27g protein, 51g net carbs, 4g fat

Chicken breakfast sausage patty Pretzels

1 patties- 99 cals 110 cals

Berry chia protein smoothie Bbq deli chicken sandwich

241 cals 258 cals

Snacks Dinner
550 cals, 53g protein, 40g net carbs, 17g fat 415 cals, 40g protein, 41g net carbs, 10g fat

Double chocolate protein shake Simple mixed greens salad

206 cals 34 cals

Banana White rice

1 banana(s)- 117 cals 165 cals

Cheese & crackers Cajun cod

5 cracker(s)- 227 cals 7 oz- 218 cals
Day 4 1635 cals 148g protein (36%) 86g fat (47%) 53g carbs (13%) 15g fiber (4%)

Breakfast Lunch
325 cals, 22g protein, 5g net carbs, 24g fat 480 cals, 47g protein, 9g net carbs, 24g fat

Turkey bacon Salsa verde chicken salad

2 slice(s)- 72 cals 479 cals

Scrambled eggs with veggies and bacon

256 cals

Snacks Dinner
285 cals, 17g protein, 14g net carbs, 18g fat 540 cals, 62g protein, 26g net carbs, 20g fat

String cheese Garlic parmesan roasted potatoes

1 stick(s)- 83 cals 115 cals

High-protein granola bar Baked pork chops with marinade sauce

1 bar(s)- 204 cals 1 1/2 chop(s)- 427 cals

Day 5 1677 cals 139g protein (33%) 69g fat (37%) 110g carbs (26%) 14g fiber (3%)

Breakfast Lunch
525 cals, 27g protein, 48g net carbs, 22g fat 220 cals, 14g protein, 19g net carbs, 9g fat

Blueberries Chicken and vegetable pesto pasta

1/2 cup(s)- 47 cals 218 cals

Protein peanut butter toast

1 slice(s)- 322 cals

Lowfat Greek yogurt

1 container(s)- 155 cals

Snacks Dinner
420 cals, 38g protein, 15g net carbs, 22g fat 510 cals, 61g protein, 27g net carbs, 17g fat

High-protein granola bar Roasted cauliflower

1 bar(s)- 204 cals 58 cals

Mixed nuts Apricot glazed pork chops

1/8 cup(s)- 109 cals 1 1/2 chop(s)- 454 cals

Protein shake
1 scoop- 109 cals
Day 6 1675 cals 148g protein (35%) 42g fat (23%) 158g carbs (38%) 18g fiber (4%)

Breakfast Lunch
340 cals, 28g protein, 26g net carbs, 11g fat 370 cals, 27g protein, 51g net carbs, 4g fat

Chicken breakfast sausage patty Pretzels

1 patties- 99 cals 110 cals

Berry chia protein smoothie Bbq deli chicken sandwich

241 cals 258 cals

Snacks Dinner
550 cals, 53g protein, 40g net carbs, 17g fat 415 cals, 40g protein, 41g net carbs, 10g fat

Double chocolate protein shake Simple mixed greens salad

206 cals 34 cals

Banana White rice

1 banana(s)- 117 cals 165 cals

Cheese & crackers Cajun cod

5 cracker(s)- 227 cals 7 oz- 218 cals

Day 7 1661 cals 145g protein (35%) 88g fat (48%) 62g carbs (15%) 11g fiber (3%)

Breakfast Lunch
265 cals, 25g protein, 18g net carbs, 9g fat 420 cals, 47g protein, 12g net carbs, 19g fat

Cinnamon french toast with yogurt dip Turkey taco lettuce cups
263 cals 4 lettuce taco(s)- 418 cals

Snacks Dinner
370 cals, 46g protein, 13g net carbs, 13g fat 615 cals, 27g protein, 19g net carbs, 48g fat

High-protein granola bar White rice

1 bar(s)- 204 cals 83 cals

Protein shake Steak with herb butter

1 1/2 scoop- 164 cals 531 cals
Grocery List

Dairy and Egg Products Fruits and Fruit Juices

string cheese lemon juice
2 stick (56g) 1/2 tsp (3mL)
parmesan cheese avocados
1 tbsp (6g) 4 slices (100g)
eggs blueberries
6 medium (256g) 1 cup (148g)
lowfat flavored greek yogurt banana
2 (5.3 oz) container(s) (300g) 3 medium (7" to 7-7/8" long) (337g)
nonfat greek yogurt, plain
6 tbsp (105g) Pork Products
cheese
2 1/2 oz (71g) pork chop, bone-in
whole milk 6 chop (1068g)
1 cup (240mL) bacon
butter 2 slice(s) (20g)
1 tbsp (14g)
lowfat greek yogurt Legumes and Legume Products
1/2 cup (140g)
soy sauce
1/2 tbsp (8mL)
Snacks black beans
high-protein granola bar 4 tbsp (60g)
5 bar (200g) peanut butter
pretzels, hard, salted 4 tbsp (64g)
2 oz (57g)
Soups, Sauces, and Gravies
Vegetables and Vegetable Products worcestershire sauce
potatoes 1/2 tbsp (8mL)
1/2 lbs (227g) salsa verde
garlic 2 tbsp (32g)
1 1/3 clove(s) (4g) pesto sauce
ketchup 5 tsp (25g)
1 tbsp (17g) barbecue sauce
tomatoes 4 tbsp (68g)
1 roma tomato (80g) salsa
bell pepper 4 tbsp (72g)
1 1/3 large (197g)
onion Sweets
4 tbsp, chopped (40g)
brown sugar
zucchini
1 tbsp (12g)
1/6 medium (39g)
honey
cauliflower
2 tsp (14g)
1/2 head small (4" dia.) (133g)
jams and preserves, apricot
romaine lettuce
6 tbsp (120g)
4 leaf inner (24g)
cocoa powder
fresh parsley
1 tbsp (5g)
1/2 tbsp (2g)
maple syrup
1/4 tbsp (4mL)
Fats and Oils
 olive oil Poultry Products
3/4 oz (22mL)
oil boneless skinless chicken breast, raw
1 3/4 oz (52mL) 1 lbs (430g)
Italian dressing ground chicken, raw
5 tsp (24g) 4 oz (113g)
salad dressing ground turkey, raw
1 1/2 tbsp (23mL) 1/2 lbs (227g)

Other Nut and Seed Products

italian seasoning roasted pumpkin seeds, unsalted

1/2 tsp (2g) 4 tbsp (30g)
mixed greens mixed nuts
4 1/2 cup (135g) 4 tbsp (34g)
coleslaw mix chia seeds
2/3 cup (60g) 1/2 tbsp (7g)
protein powder, chocolate
3 scoop (1/3 cup ea) (93g) Sausages and Luncheon Meats
frozen mixed berries
turkey bacon
1 cup (136g)
4 slice(s) (64g)
chicken cold cuts
Spices and Herbs 1/2 lbs (227g)
salt
1 tsp (7g) Beverages
black pepper
protein powder
2 1/2 g (2g)
5 oz (147g)
ground cumin
water
2 tsp (4g)
8 cup(s) (1915mL)
thyme, dried
2 dash, leaves (0g)
balsamic vinegar Baked Products
3/4 tbsp (11mL) bread
cajun seasoning 1/3 lbs (160g)
1 1/2 tbsp (11g) crackers
garlic powder 10 crackers (35g)
1 dash (0g)
taco seasoning mix
Cereal Grains and Pasta
1/2 packet (18g)
dijon mustard uncooked dry pasta
4 dash (3g) 1 1/2 oz (46g)
cinnamon long-grain white rice
2 dash (1g) 10 tbsp (116g)

Finfish and Shellfish Products

cod, raw
14 oz (397g)

Beef Products
ribeye, raw
5 oz (142g)
Recipes

Breakfast 1
Eat on day 1, day 4

Turkey bacon
2 slice(s) - 72 cals 5g protein 5g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
turkey bacon turkey bacon
2 slice(s) (32g) 4 slice(s) (64g)

1. Cook turkey bacon according to package. Serve.

Scrambled eggs with veggies and bacon

256 cals 17g protein 18g fat 5g carbs 2g fiber
For single meal: For all 2 meals:
bell pepper bell pepper
1/2 cup, chopped (75g) 1 cup, chopped (149g)
eggs eggs
2 large (100g) 4 large (200g)
onion onion
2 tbsp, chopped (20g) 4 tbsp, chopped (40g)
bacon, cooked and chopped bacon, cooked and chopped
1 slice(s) (10g) 2 slice(s) (20g)
olive oil olive oil
1 tsp (5mL) 2 tsp (10mL)

1. Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2. Heat oil in large nonstick skillet over medium heat until hot.
3. Pour in egg mixture.
4. As eggs begin to set, scramble them.
5. Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
Breakfast 2
Eat on day 2, day 5

Blueberries
1/2 cup(s) - 47 cals 1g protein 0g fat 9g carbs 2g fiber
For single meal: For all 2 meals:
blueberries blueberries
1/2 cup (74g) 1 cup (148g)

1. Rinse off blueberries and serve.

Protein peanut butter toast

1 slice(s) - 322 cals 14g protein 18g fat 23g carbs 4g fiber
For single meal: For all 2 meals:
honey honey
1 tsp (7g) 2 tsp (14g)
protein powder protein powder
2 tsp (4g) 4 tsp (8g)
peanut butter peanut butter
2 tbsp (32g) 4 tbsp (64g)
bread bread
1 slice (32g) 2 slice (64g)

1. Toast bread.
2. In a small bowl, mix together the peanut butter and protein powder until well-combined.
3. Spread peanut butter mixture over toast and drizzle with honey. Serve.

Lowfat Greek yogurt

1 container(s) - 155 cals 12g protein 4g fat 16g carbs 2g fiber
For single meal: For all 2 meals:
lowfat flavored greek yogurt lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g) 2 (5.3 oz) container(s) (300g)

1. This recipe has no instructions.

Breakfast 3
Eat on day 3, day 6

Chicken breakfast sausage patty

1 patties - 99 cals 10g protein 6g fat 2g carbs 0g fiber
For single meal: For all 2 meals:
ground chicken, raw ground chicken, raw
2 oz (57g) 4 oz (113g)
maple syrup maple syrup
3/8 tsp (2mL) 1/4 tbsp (4mL)
italian seasoning italian seasoning
1/2 dash (0g) 1 dash (0g)
oil oil
1/4 tsp (1mL) 1/2 tsp (3mL)
black pepper black pepper
1/8 gram (0g) 1/8 gram (0g)
garlic powder garlic powder
1/2 dash (0g) 1 dash (0g)

1. Mix all of the ingredients besides the oil in a bowl with your hands until well-incorporated.
2. Form into small patties (for serving size accuracy, use the number of patties listed in the recipe details
above, about 2 oz per patty).
3. Heat oil in a skillet over medium heat. Add patties and cook for 4-6 minutes on each side or until middle
is no longer pink. Serve.
4. Meal Prep Note: Store leftover patties in an airtight container in the fridge. Reheat in the microwave.

Berry chia protein smoothie

241 cals 18g protein 6g fat 24g carbs 6g fiber
For single meal: For all 2 meals:
whole milk whole milk
1/2 cup (120mL) 1 cup (240mL)
protein powder protein powder
1/2 scoop (1/3 cup ea) (16g) 1 scoop (1/3 cup ea) (31g)
chia seeds chia seeds
1/4 tbsp (4g) 1/2 tbsp (7g)
banana, sliced & frozen banana, sliced & frozen
1/2 small (6" to 6-7/8" long) (51g) 1 small (6" to 6-7/8" long) (101g)
frozen mixed berries frozen mixed berries
1/2 cup (68g) 1 cup (136g)

1. Put all ingredients in a blender and blend until smooth. Serve.

Breakfast 4
Eat on day 7

Cinnamon french toast with yogurt dip

263 cals 25g protein 9g fat 18g carbs 2g fiber
bread 1. Crack the egg into a bowl
1 slice(s) (32g) and whisk with a fork until
eggs well combined.
1 extra large (56g)
cinnamon 2. Spray a skillet with a non-
2 dash (1g) stick spray and place
lowfat greek yogurt skillet over medium heat.
1/2 cup (140g) 3. Dredge the bread in the
egg until fully coated and
soaked.
4. Place bread in skillet and
cook for about a minute or
two on each side until
golden.
5. Remove bread and
sprinkle with cinnamon and
serve with the yogurt as a
dipping sauce.

Lunch 1
Eat on day 1, day 4

Salsa verde chicken salad

479 cals 47g protein 24g fat 9g carbs 8g fiber
 For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
6 oz (170g) 3/4 lbs (340g)
oil oil
1 tsp (5mL) 2 tsp (10mL)
mixed greens mixed greens
1 1/2 cup (45g) 3 cup (90g)
avocados, sliced avocados, sliced
2 slices (50g) 4 slices (100g)
roasted pumpkin seeds, unsalted roasted pumpkin seeds, unsalted
2 tbsp (15g) 4 tbsp (30g)
black beans, drained and rinsed black beans, drained and rinsed
2 tbsp (30g) 4 tbsp (60g)
ground cumin ground cumin
1 tsp (2g) 2 tsp (4g)
salsa verde salsa verde
1 tbsp (16g) 2 tbsp (32g)
tomatoes, chopped tomatoes, chopped
1/2 roma tomato (40g) 1 roma tomato (80g)

1. Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each
side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2. Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes.
Remove from heat and set aside.
3. When chicken is cool enough to handle, chop it into bite-sized pieces.
4. Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss
the salad. Top with pumpkin seeds and salsa verde. Serve.
Lunch 2
Eat on day 2, day 5

Chicken and vegetable pesto pasta

218 cals 14g protein 9g fat 19g carbs 2g fiber
For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw, cubed raw, cubed
1 1/2 oz (45g) 3 oz (90g)
uncooked dry pasta uncooked dry pasta
2/3 oz (23g) 1 1/2 oz (46g)
bell pepper, sliced into thin strips bell pepper, sliced into thin strips
1/6 medium (24g) 3/8 medium (48g)
zucchini, sliced into thin rounds zucchini, sliced into thin rounds
1/8 medium (20g) 1/6 medium (39g)
Italian dressing Italian dressing
2 1/2 tsp (12g) 5 tsp (24g)
pesto sauce pesto sauce
2 1/2 tsp (12g) 5 tsp (25g)

1. Cook pasta according to package. Drain and set aside.

2. While pasta cooks, combine chicken, vegetables, and dressing in a bowl. Mix until everything is coated.
3. Cook chicken mixture in a skillet over medium heat for about 6-8 minutes or until chicken is fully cooked
and vegetables are crisp but tender.
4. Add pasta, chicken, and pesto together. Toss well. Serve.

Lunch 3
Eat on day 3, day 6

Pretzels
110 cals 3g protein 1g fat 22g carbs 1g fiber
For single meal: For all 2 meals:
pretzels, hard, salted pretzels, hard, salted
1 oz (28g) 2 oz (57g)

1. This recipe has no instructions.

Bbq deli chicken sandwich

258 cals 24g protein 3g fat 30g carbs 3g fiber
 For single meal: For all 2 meals:
bread bread
1 slice (32g) 2 slice (64g)
coleslaw mix coleslaw mix
1/3 cup (30g) 2/3 cup (60g)
barbecue sauce barbecue sauce
2 tbsp (34g) 4 tbsp (68g)
chicken cold cuts chicken cold cuts
4 oz (113g) 1/2 lbs (227g)

1. Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw.
Top with remaining bread. Serve.

Lunch 4
Eat on day 7

Turkey taco lettuce cups

4 lettuce taco(s) - 418 cals 47g protein 19g fat 12g carbs 4g fiber
Makes 4 lettuce taco(s)
salsa 1. Heat oil in a skillet over
4 tbsp (72g) medium heat. Add turkey,
oil break apart, and cook until
1/4 tsp (1mL) browned. Stir in water and
taco seasoning mix
taco seasoning and let
1/2 packet (18g)
romaine lettuce simmer for a few more
4 leaf inner (24g) minutes until bubbling.
water Turn off heat and let cool
1/3 cup(s) (79mL) slightly.
ground turkey, raw 2. Place an even amount of
1/2 lbs (227g) taco meat in the center of
each lettuce leaf, top with
salsa, and serve.
3. Meal prep note: store any
leftover meat in an airtight
container in the
refrigerator. When ready to
eat, reheat meat and
assemble tacos.
Snacks 1
Eat on day 1, day 4

String cheese
1 stick(s) - 83 cals 7g protein 6g fat 2g carbs 0g fiber
For single meal: For all 2 meals:
string cheese string cheese
1 stick (28g) 2 stick (56g)

1. This recipe has no instructions.

High-protein granola bar

1 bar(s) - 204 cals 10g protein 12g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
high-protein granola bar high-protein granola bar
1 bar (40g) 2 bar (80g)

1. This recipe has no instructions.

Snacks 2
Eat on day 2, day 5

High-protein granola bar

1 bar(s) - 204 cals 10g protein 12g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
high-protein granola bar high-protein granola bar
1 bar (40g) 2 bar (80g)

1. This recipe has no instructions.

Mixed nuts
1/8 cup(s) - 109 cals 3g protein 9g fat 2g carbs 1g fiber
For single meal: For all 2 meals:
mixed nuts mixed nuts
2 tbsp (17g) 4 tbsp (34g)

1. This recipe has no instructions.

Protein shake
1 scoop - 109 cals 24g protein 1g fat 1g carbs 1g fiber
For single meal: For all 2 meals:
water water
1 cup(s) (237mL) 2 cup(s) (474mL)
protein powder protein powder
1 scoop (1/3 cup ea) (31g) 2 scoop (1/3 cup ea) (62g)

1. This recipe has no instructions.

Snacks 3
Eat on day 3, day 6

Double chocolate protein shake

206 cals 42g protein 1g fat 4g carbs 3g fiber
For single meal: For all 2 meals:
water water
1 1/2 cup(s) (356mL) 3 cup(s) (711mL)
cocoa powder cocoa powder
1/2 tbsp (3g) 1 tbsp (5g)
nonfat greek yogurt, plain nonfat greek yogurt, plain
3 tbsp (53g) 6 tbsp (105g)
protein powder, chocolate protein powder, chocolate
1 1/2 scoop (1/3 cup ea) (47g) 3 scoop (1/3 cup ea) (93g)

1. Put all ingredients in a blender.

2. Mix until well-blended. Add more water depending on your preferred consistency.
3. Serve immediately.

Banana
1 banana(s) - 117 cals 1g protein 0g fat 24g carbs 3g fiber
 For single meal: For all 2 meals:
banana banana
1 medium (7" to 7-7/8" long) (118g) 2 medium (7" to 7-7/8" long) (236g)

1. This recipe has no instructions.

Cheese & crackers

5 cracker(s) - 227 cals 9g protein 15g fat 12g carbs 1g fiber
For single meal: For all 2 meals:
crackers crackers
5 crackers (18g) 10 crackers (35g)
cheese cheese
1 1/4 oz (35g) 2 1/2 oz (71g)

1. Slice cheese and put on top of crackers. Serve.

Snacks 4
Eat on day 7

High-protein granola bar

1 bar(s) - 204 cals 10g protein 12g fat 12g carbs 2g fiber
Makes 1 bar(s)
high-protein granola bar 1. This recipe has no
1 bar (40g) instructions.

Protein shake
1 1/2 scoop - 164 cals 36g protein 1g fat 1g carbs 2g fiber
 Makes 1 1/2 scoop
water 1. This recipe has no
1 1/2 cup(s) (356mL) instructions.
protein powder
1 1/2 scoop (1/3 cup ea) (47g)

Dinner 1
Eat on day 1, day 4

Garlic parmesan roasted potatoes

115 cals 3g protein 3g fat 16g carbs 3g fiber
For single meal: For all 2 meals:
potatoes, cut into large bite-sized potatoes, cut into large bite-sized
pieces pieces
4 oz (113g) 1/2 lbs (227g)
olive oil olive oil
1/2 tsp (2mL) 1 tsp (5mL)
garlic, minced garlic, minced
3/8 clove(s) (1g) 5/6 clove(s) (3g)
italian seasoning italian seasoning
1 1/3 dash (1g) 1/3 tsp (1g)
parmesan cheese parmesan cheese
1/2 tbsp (3g) 2 2/3 tsp (6g)
salt salt
2/3 dash (0g) 1 1/3 dash (1g)
black pepper black pepper
2/3 dash, ground (0g) 1 1/3 dash, ground (0g)

1. Preheat oven to 400 F (200 C) and grease a baking sheet.

2. Spread potatoes in one layer on the sheet.
3. Add olive oil, garlic, parmesan, and all seasonings to the potatoes. Toss to coat.
4. Bake 25-30 minutes until brown and crispy.
5. Serve.

Baked pork chops with marinade sauce

1 1/2 chop(s) - 427 cals 59g protein 17g fat 9g carbs 0g fiber
 For single meal: For all 2 meals:
lemon juice lemon juice
1/4 tsp (1mL) 1/2 tsp (3mL)
pork chop, bone-in, trimmed pork chop, bone-in, trimmed
1 1/2 chop (267g) 3 chop (534g)
soy sauce soy sauce
1/4 tbsp (4mL) 1/2 tbsp (8mL)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
worcestershire sauce worcestershire sauce
1/4 tbsp (4mL) 1/2 tbsp (8mL)
brown sugar brown sugar
1/2 tbsp (6g) 1 tbsp (12g)
ketchup ketchup
1/2 tbsp (9g) 1 tbsp (17g)

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a small bowl, thoroughly blend soy sauce, vegetable oil, Worcestershire sauce, lemon juice, brown
sugar, and ketchup.
3. Place pork chops in a medium baking dish, and spread with 1/2 the sauce.
4. Bake pork chops 15 - 30 minutes in the preheated oven, depending on thickness of chops. Turn, and
spread with remaining sauce. Continue baking another 15-30 minutes, or until internal temperature of the
chops has reached 145 degrees F (63 degrees C).

Dinner 2
Eat on day 2, day 5

Roasted cauliflower
58 cals 2g protein 4g fat 3g carbs 1g fiber
For single meal: For all 2 meals:
thyme, dried thyme, dried
1 dash, leaves (0g) 2 dash, leaves (0g)
cauliflower, cut into florets cauliflower, cut into florets
1/4 head small (4" dia.) (66g) 1/2 head small (4" dia.) (133g)
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)

1. Preheat oven to 450°F (230°C).

2. Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden,
about 20-25 minutes. Serve.

Apricot glazed pork chops

1 1/2 chop(s) - 454 cals 59g protein 13g fat 24g carbs 0g fiber
 For single meal: For all 2 meals:
balsamic vinegar balsamic vinegar
1 tsp (6mL) 3/4 tbsp (11mL)
jams and preserves, apricot jams and preserves, apricot
3 tbsp (60g) 6 tbsp (120g)
olive oil olive oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
salt salt
1 1/2 dash (1g) 3 dash (2g)
black pepper black pepper
1 1/2 dash, ground (0g) 3 dash, ground (1g)
pork chop, bone-in pork chop, bone-in
1 1/2 chop (267g) 3 chop (534g)

1. Rub the pork chops with the salt and pepper on both sides.
2. Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8
minutes on each side.
3. Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated.
Cook each side 1-2 minutes.
4. Serve.

Dinner 3
Eat on day 3, day 6

Simple mixed greens salad

34 cals 1g protein 2g fat 2g carbs 1g fiber
For single meal: For all 2 meals:
mixed greens mixed greens
3/4 cup (23g) 1 1/2 cup (45g)
salad dressing salad dressing
3/4 tbsp (11mL) 1 1/2 tbsp (23mL)

1. Mix greens and dressing in a small bowl. Serve.

White rice
165 cals 3g protein 0g fat 37g carbs 1g fiber
 For single meal: For all 2 meals:
salt salt
2 dash (2g) 4 dash (3g)
water water
1/2 cup(s) (119mL) 1 cup(s) (237mL)
long-grain white rice long-grain white rice
4 tbsp (46g) 1/2 cup (93g)
black pepper black pepper
1 1/2 dash, ground (0g) 3 dash, ground (1g)

1. In a saucepan with a good fitting lid bring water and salt to a boil.
2. Add rice and stir.
3. Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is
visible leaking from the lid. A lot of steam means your heat is too high.
4. Cook for 20 minutes.
5. DO NOT LIFT LID!
6. The steam that is trapped inside the pan is what allows the rice to cook properly.
7. Remove from heat and fluff with fork, season with pepper, and serve.

Cajun cod
7 oz - 218 cals 36g protein 7g fat 2g carbs 1g fiber
For single meal: For all 2 meals:
cod, raw cod, raw
1/2 lbs (198g) 14 oz (397g)
cajun seasoning cajun seasoning
3/4 tbsp (5g) 1 1/2 tbsp (11g)
oil oil
1 tsp (6mL) 3/4 tbsp (12mL)

1. Season the cod fillet(s) with the Cajun seasoning on all sides.
2. In a non-stick skillet, add the oil and heat the pan.
3. Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4. Let sit a couple minutes and serve.
Dinner 4
Eat on day 7

White rice
83 cals 2g protein 0g fat 18g carbs 0g fiber
salt 1. In a saucepan with a good
1 dash (1g) fitting lid bring water and
water salt to a boil.
1/4 cup(s) (59mL)
long-grain white rice 2. Add rice and stir.
2 tbsp (23g) 3. Cover and reduce heat to
black pepper medium low. You will know
3/4 dash, ground (0g) that your temperature is
correct if a little steam is
visible leaking from the lid.
A lot of steam means your
heat is too high.
4. Cook for 20 minutes.
5. DO NOT LIFT LID!
6. The steam that is trapped
inside the pan is what
allows the rice to cook
properly.
7. Remove from heat and fluff
with fork, season with
pepper, and serve.

Steak with herb butter

531 cals 25g protein 47g fat 1g carbs 0g fiber
oil 1. If butter is not softened,
1 tsp (5mL) place it in a small
butter, softened microwave-safe bowl and
1 tbsp (14g) microwave for 3-8 seconds
dijon mustard
until it has softened
4 dash (3g)
somewhat. Add garlic,
garlic, minced
1/2 clove (2g) dijon, just half of the
fresh parsley, chopped parsley, and some salt and
1/2 tbsp (2g) pepper to the butter. Mix
ribeye, raw until combined.
5 oz (142g) 2. Pat steak dry and season
with some salt and pepper.
3. Heat oil in a skillet over
medium-high heat. Cook
steak until it reaches
desired doneness, about
3-5 minutes per side.
Transfer steak to a cutting
board to rest.
4. Slice steak and serve
topped with herb butter
and remaining parsley.