Meal Plan for Tom - 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 2272 cals 196g protein (35%) 107g fat (42%) 107g carbs (19%) 24g fiber (4%)

Breakfast Lunch
495 cals, 26g protein, 51g net carbs, 18g fat 305 cals, 40g protein, 4g net carbs, 14g fat

Simple cinnamon oatmeal with water Basic chicken & spinach salad
289 cals 304 cals

Boiled eggs
3 egg(s)- 208 cals

Snacks Dinner
730 cals, 63g protein, 18g net carbs, 41g fat 745 cals, 66g protein, 35g net carbs, 34g fat

Sunflower seeds Asparagus

361 cals 94 cals

High-protein granola bar Garlic parmesan roasted potatoes

1 bar(s)- 204 cals 230 cals

Protein shake Simple pan-fried pork chops

1 1/2 scoop- 164 cals 1 1/2 pork chop(s)- 419 cals
Day 2 2258 cals 187g protein (33%) 100g fat (40%) 134g carbs (24%) 19g fiber (3%)

Breakfast Lunch
345 cals, 18g protein, 41g net carbs, 10g fat 510 cals, 38g protein, 21g net carbs, 30g fat

Green protein shake Buttery brown rice

130 cals 125 cals

Buttered english muffin Teriyaki steak bites

1 english muffin(s)- 213 cals 6 oz steak- 385 cals

Snacks Dinner
780 cals, 76g protein, 31g net carbs, 36g fat 625 cals, 56g protein, 42g net carbs, 23g fat

High-protein granola bar Pan roasted zucchini

2 bar(s)- 408 cals 83 cals

String cheese Marinaded chicken breast

2 stick(s)- 165 cals 7 oz- 247 cals

Double chocolate protein shake Veggie fried rice

206 cals 295 cals

Day 3 2291 cals 202g protein (35%) 57g fat (23%) 213g carbs (37%) 28g fiber (5%)

Breakfast Lunch
475 cals, 45g protein, 42g net carbs, 11g fat 840 cals, 52g protein, 101g net carbs, 21g fat

Overnight mixed berry protein oats w/ milk Pasta with meat sauce
368 cals 842 cals

Cottage cheese & fruit cup

1 container- 107 cals

Snacks Dinner
400 cals, 69g protein, 14g net carbs, 6g fat 575 cals, 36g protein, 56g net carbs, 20g fat

Blueberries Turkey burgers

1/2 cup(s)- 47 cals 397 cals

Quest protein chips Sweet potato fries

1 bag- 137 cals 177 cals

Protein shake
2 scoop- 218 cals
Day 4 2272 cals 196g protein (35%) 107g fat (42%) 107g carbs (19%) 24g fiber (4%)

Breakfast Lunch
495 cals, 26g protein, 51g net carbs, 18g fat 305 cals, 40g protein, 4g net carbs, 14g fat

Simple cinnamon oatmeal with water Basic chicken & spinach salad
289 cals 304 cals

Boiled eggs
3 egg(s)- 208 cals

Snacks Dinner
730 cals, 63g protein, 18g net carbs, 41g fat 745 cals, 66g protein, 35g net carbs, 34g fat

Sunflower seeds Asparagus

361 cals 94 cals

High-protein granola bar Garlic parmesan roasted potatoes

1 bar(s)- 204 cals 230 cals

Protein shake Simple pan-fried pork chops

1 1/2 scoop- 164 cals 1 1/2 pork chop(s)- 419 cals

Day 5 2258 cals 187g protein (33%) 100g fat (40%) 134g carbs (24%) 19g fiber (3%)

Breakfast Lunch
345 cals, 18g protein, 41g net carbs, 10g fat 510 cals, 38g protein, 21g net carbs, 30g fat

Green protein shake Buttery brown rice

130 cals 125 cals

Buttered english muffin Teriyaki steak bites

1 english muffin(s)- 213 cals 6 oz steak- 385 cals

Snacks Dinner
780 cals, 76g protein, 31g net carbs, 36g fat 625 cals, 56g protein, 42g net carbs, 23g fat

High-protein granola bar Pan roasted zucchini

2 bar(s)- 408 cals 83 cals

String cheese Marinaded chicken breast

2 stick(s)- 165 cals 7 oz- 247 cals

Double chocolate protein shake Veggie fried rice

206 cals 295 cals
Day 6 2291 cals 202g protein (35%) 57g fat (23%) 213g carbs (37%) 28g fiber (5%)

Breakfast Lunch
475 cals, 45g protein, 42g net carbs, 11g fat 840 cals, 52g protein, 101g net carbs, 21g fat

Overnight mixed berry protein oats w/ milk Pasta with meat sauce
368 cals 842 cals

Cottage cheese & fruit cup

1 container- 107 cals

Snacks Dinner
400 cals, 69g protein, 14g net carbs, 6g fat 575 cals, 36g protein, 56g net carbs, 20g fat

Blueberries Turkey burgers

1/2 cup(s)- 47 cals 397 cals

Quest protein chips Sweet potato fries

1 bag- 137 cals 177 cals

Protein shake
2 scoop- 218 cals

Day 7 2286 cals 197g protein (34%) 131g fat (51%) 58g carbs (10%) 23g fiber (4%)

Breakfast Lunch
325 cals, 29g protein, 6g net carbs, 20g fat 345 cals, 46g protein, 8g net carbs, 13g fat

Chicken sausage links Lemon & dill chicken salad

2 link(s)- 93 cals 344 cals

Scrambled eggs with veggies and ham

232 cals

Snacks Dinner
955 cals, 65g protein, 28g net carbs, 60g fat 665 cals, 57g protein, 16g net carbs, 37g fat

Watermelon Tomato and avocado salad

4 oz- 41 cals 176 cals

Double chocolate protein shake Taco stuffed peppers

206 cals 2 stuffed pepper(s)- 487 cals

Mixed nuts
5/6 cup(s)- 708 cals
Grocery List

Nut and Seed Products Fats and Oils

sunflower kernels olive oil
4 oz (113g) 1/4 cup (67mL)
mixed nuts oil
13 tbsp (109g) 2 1/2 oz (75mL)
salad dressing
Snacks 1/4 cup (55mL)
marinade sauce
high-protein granola bar 1/2 cup (106mL)
6 bar (240g) cooking spray
2 spray , about 1/3 second (1 NLEA serving) (1g)
Beverages
water Other
14 1/4 cup(s) (3377mL) italian seasoning
protein powder 1/4 tbsp (2g)
7 scoop (1/3 cup ea) (217g) teriyaki sauce
protein powder, vanilla 2 3/4 tbsp (41mL)
3 scoop (1/3 cup ea) (93g) protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Vegetables and Vegetable Products Quest protein chips, any flavor
2 bag (64g)
asparagus
frozen mixed berries
6 oz (170g)
1 cup (136g)
potatoes
cottage cheese & fruit cup
1 lbs (454g)
2 container (266g)
garlic
mixed greens
2 1/2 clove(s) (7g)
2 cup (59g)
fresh spinach
chicken breakfast sausage
5 cup(s) (150g)
2 link(s) (60g)
zucchini
1 medium (196g)
frozen corn kernels Dairy and Egg Products
6 1/2 tbsp (54g) parmesan cheese
frozen peas 1 3/4 tbsp (11g)
9 1/2 tbsp (80g) eggs
ketchup 9 large (460g)
1 tbsp (17g) butter
onion 1/3 stick (35g)
1/2 medium (2-1/2" dia) (59g) string cheese
sweet potatoes 4 stick (112g)
2/3 lbs (303g) nonfat greek yogurt, plain
cucumber 1/2 cup (158g)
1/3 cucumber (8-1/4") (98g) whole milk
tomatoes 1 1/2 cup (391mL)
3/8 medium whole (2-3/5" dia) (46g) cheddar cheese
bell pepper 3 tbsp, shredded (21g)
2 small (148g)
tomato puree
Pork Products
4 tbsp (63g)
 green pepper pork chop, bone-in
2 tbsp, chopped (19g) 3 chop (534g)

Fruits and Fruit Juices Poultry Products

lemon juice boneless skinless chicken breast, raw
2 1/2 tbsp (36mL) 2 lbs (926g)
orange ground turkey, raw
1 orange (154g) 1 1/2 lbs (680g)
banana
1/2 medium (7" to 7-7/8" long) (59g) Sweets
blueberries
1 cup (148g) sugar
Watermelon 2 2/3 tbsp (35g)
4 oz (113g) cocoa powder
lime juice 1 1/2 tbsp (8g)
3/4 tbsp (11mL)
avocados Breakfast Cereals
3/8 avocado(s) (75g)
quick oats
1 1/3 cup (107g)
Spices and Herbs oatmeal, old-fashioned oats, rolled oats
salt 2/3 cup(s) (54g)
1 tbsp (17g)
black pepper Baked Products
1/3 oz (9g)
english muffins
cayenne pepper
2 muffin(s) (114g)
3 dash (1g)
hamburger buns
seasoning salt
2 bun (102g)
3 dash (2g)
cinnamon
1 tbsp (7g) Cereal Grains and Pasta
oregano, dried brown rice
4 dash, ground (1g) 2/3 cup (124g)
garlic powder uncooked dry pasta
1 tsp (3g) 1/2 lbs (228g)
paprika
1/3 tsp (1g)
Beef Products
dried dill weed
1/2 tsp (0g) sirloin steak, raw
taco seasoning mix 3/4 lbs (340g)
1 tsp (3g) ground beef (93% lean)
1/2 lbs (227g)

Legumes and Legume Products

soy sauce
1 1/3 tbsp (18mL)

Soups, Sauces, and Gravies

pasta sauce
3/4 jar (24 oz) (504g)
worcestershire sauce
1 tbsp (15mL)
Sausages and Luncheon Meats
ham cold cuts
1 oz (28g)
Recipes

Breakfast 1
Eat on day 1, day 4

Simple cinnamon oatmeal with water

289 cals 7g protein 4g fat 50g carbs 7g fiber
For single meal: For all 2 meals:
water water
1 cup(s) (237mL) 2 cup(s) (474mL)
cinnamon cinnamon
1/2 tbsp (3g) 2 2/3 tsp (7g)
sugar sugar
4 tsp (17g) 2 2/3 tbsp (35g)
quick oats quick oats
2/3 cup (53g) 1 1/3 cup (107g)

1. Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2. Pour the water over it and microwave for 90 seconds - 2 minutes.

Boiled eggs
3 egg(s) - 208 cals 19g protein 14g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
eggs eggs
3 large (150g) 6 large (300g)

1. Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw
eggs as described below.
2. Place the eggs in a small sauce pan and cover with water.
3. Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point
of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4. Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
Breakfast 2
Eat on day 2, day 5

Green protein shake

130 cals 14g protein 1g fat 14g carbs 4g fiber
For single meal: For all 2 meals:
fresh spinach fresh spinach
1/2 cup(s) (15g) 1 cup(s) (30g)
water water
1/8 cup(s) (30mL) 1/4 cup(s) (59mL)
orange, peeled, sliced, and orange, peeled, sliced, and
deseeded deseeded
1/2 orange (77g) 1 orange (154g)
protein powder, vanilla protein powder, vanilla
1/2 scoop (1/3 cup ea) (16g) 1 scoop (1/3 cup ea) (31g)
banana, frozen banana, frozen
1/4 medium (7" to 7-7/8" long) (30g) 1/2 medium (7" to 7-7/8" long) (59g)

1. Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2. Blend thoroughly. Add more water, if needed.
3. Serve promptly.

Buttered english muffin

1 english muffin(s) - 213 cals 4g protein 9g fat 27g carbs 2g fiber
For single meal: For all 2 meals:
butter butter
2 pat (1" sq, 1/3" high) (10g) 4 pat (1" sq, 1/3" high) (20g)
english muffins english muffins
1 muffin(s) (57g) 2 muffin(s) (114g)

1. Slice english muffin through the center.

2. Optional: toast in a toaster oven for a couple minutes.
3. Spread butter on each side.
4. Serve.
Breakfast 3
Eat on day 3, day 6

Overnight mixed berry protein oats w/ milk

368 cals 35g protein 8g fat 31g carbs 8g fiber
For single meal: For all 2 meals:
frozen mixed berries frozen mixed berries
1/2 cup (68g) 1 cup (136g)
oatmeal, old-fashioned oats, oatmeal, old-fashioned oats,
rolled oats rolled oats
1/3 cup(s) (27g) 2/3 cup(s) (54g)
protein powder, vanilla protein powder, vanilla
1 scoop (1/3 cup ea) (31g) 2 scoop (1/3 cup ea) (62g)
whole milk whole milk
3/4 cup (180mL) 1 1/2 cup (360mL)

1. Note: must chill overnight

2. Mix all ingredients in an airtight container.
3. Let chill overnight in the fridge.
4. Serve in the morning.

Cottage cheese & fruit cup

1 container - 107 cals 10g protein 3g fat 11g carbs 0g fiber
For single meal: For all 2 meals:
cottage cheese & fruit cup cottage cheese & fruit cup
1 container (133g) 2 container (266g)

1. Mix cottage cheese and fruit portions of the container together and serve.

Breakfast 4
Eat on day 7

Chicken sausage links

2 link(s) - 93 cals 10g protein 5g fat 2g carbs 0g fiber
Makes 2 link(s)
chicken breakfast sausage 1. Cook links according to
2 link(s) (60g) package instructions and
serve.
Scrambled eggs with veggies and ham
232 cals 19g protein 15g fat 4g carbs 1g fiber
eggs 1. Beat eggs, milk, onions,
2 large (100g) green peppers, ham, and
whole milk some salt and pepper in
2 tbsp (30mL) medium bowl until
butter
blended.
1 tsp (5g)
onion, diced 2. Heat butter in large
2 tbsp, chopped (20g) nonstick skillet over
green pepper, chopped medium heat until hot.
2 tbsp, chopped (19g) 3. Pour in egg mixture.
ham cold cuts, chopped
1 oz (28g) 4. As eggs begin to set,
scramble them.
5. Repeat (without stirring
constantly) until eggs are
thickened and no liquid
egg remains.

Lunch 1
Eat on day 1, day 4

Basic chicken & spinach salad

304 cals 40g protein 14g fat 4g carbs 1g fiber
For single meal: For all 2 meals:
salad dressing salad dressing
1 1/2 tbsp (23mL) 3 tbsp (45mL)
oil oil
1 tsp (5mL) 2 tsp (10mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw, chopped, cooked raw, chopped, cooked
6 oz (170g) 3/4 lbs (340g)
fresh spinach fresh spinach
2 cup(s) (60g) 4 cup(s) (120g)

1. Season chicken breasts with some salt and pepper.

2. Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side
or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into
strips.
3. Arrange spinach and top with chicken.
4. Drizzle dressing over top when serving.
Lunch 2
Eat on day 2, day 5

Buttery brown rice

125 cals 2g protein 5g fat 17g carbs 1g fiber
For single meal: For all 2 meals:
butter butter
1 tsp (5g) 3/4 tbsp (11g)
brown rice brown rice
2 tbsp (24g) 4 tbsp (48g)
salt salt
3/4 dash (1g) 1 1/2 dash (1g)
water water
1/4 cup(s) (59mL) 1/2 cup(s) (119mL)
black pepper black pepper
3/4 dash, ground (0g) 1 1/2 dash, ground (0g)

1. Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2. Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3. Add the rice, stir it just once, and boil, covered, for 30 minutes.
4. Pour the rice into a strainer over the sink and drain for 10 seconds.
5. Return the rice to the same pot, off the heat.
6. Cover immediately and set aside for 10 minutes (this is the steaming part).
7. Uncover, mix in butter, and season with salt and pepper.

Teriyaki steak bites

6 oz steak - 385 cals 36g protein 25g fat 4g carbs 0g fiber
For single meal: For all 2 meals:
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
teriyaki sauce teriyaki sauce
4 tsp (20mL) 2 2/3 tbsp (40mL)
sirloin steak, raw, cubed sirloin steak, raw, cubed
6 oz (170g) 3/4 lbs (340g)

1. Heat oil in a skillet over medium high heat. Add steak cubes and cook for a couple minutes on each side
until it is almost done to your liking.
2. Pour teriyaki sauce into the skillet and bring to a simmer. Cook for 1-2 minutes.
3. Serve.
Lunch 3
Eat on day 3, day 6

Pasta with meat sauce

842 cals 52g protein 21g fat 101g carbs 10g fiber
For single meal: For all 2 meals:
uncooked dry pasta uncooked dry pasta
4 oz (114g) 1/2 lbs (228g)
salt salt
2 dash (2g) 4 dash (3g)
black pepper black pepper
2 dash, ground (1g) 4 dash, ground (1g)
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
pasta sauce pasta sauce
3/8 jar (24 oz) (252g) 3/4 jar (24 oz) (504g)
ground turkey, raw ground turkey, raw
6 oz (170g) 3/4 lbs (340g)

1. Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it
should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2. Stir in the pasta sauce.
3. Cook the pasta as directed on the package.
4. Top the pasta with sauce and enjoy.

Lunch 4
Eat on day 7

Lemon & dill chicken salad

344 cals 46g protein 13g fat 8g carbs 2g fiber
 lemon juice 1. Add whole chicken breasts
4 tsp (20mL) to a saucepan and cover
salad dressing with water. Bring to a boil
2 tsp (10mL) and cook for 10-15
cucumber, sliced
minutes or until chicken is
1/3 cucumber (8-1/4") (98g)
no longer pink inside.
mixed greens
2 cup (59g) Transfer chicken to a plate
oil and set aside to lightly
1 1/3 tsp (6mL) cool.
dried dill weed 2. Once chicken is cool
1/2 tsp (0g) enough to handle, shred
boneless skinless chicken breast, with two forks.
raw
7 oz (194g) 3. Add shredded chicken to a
bowl and add the oil, dill,
lemon juice, and a pinch of
salt. Mix until chicken is
evenly coated.
4. Add the greens to bowl
and top with chicken and
cucumber. Drizzle dressing
on top and serve.
5. Meal Prep Tip: Store
shredded chicken mixture
in fridge in an airtight
container. Assemble the
salad the day of for peak
freshness.

Snacks 1
Eat on day 1, day 4

Sunflower seeds
361 cals 17g protein 28g fat 5g carbs 5g fiber
For single meal: For all 2 meals:
sunflower kernels sunflower kernels
2 oz (57g) 4 oz (113g)

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.

Protein shake
1 1/2 scoop - 164 cals 36g protein 1g fat 1g carbs 2g fiber
For single meal: For all 2 meals:
water water
1 1/2 cup(s) (356mL) 3 cup(s) (711mL)
protein powder protein powder
1 1/2 scoop (1/3 cup ea) (47g) 3 scoop (1/3 cup ea) (93g)

1. This recipe has no instructions.

Snacks 2
Eat on day 2, day 5

High-protein granola bar

2 bar(s) - 408 cals 20g protein 24g fat 24g carbs 4g fiber
For single meal: For all 2 meals:
high-protein granola bar high-protein granola bar
2 bar (80g) 4 bar (160g)

1. This recipe has no instructions.

String cheese
2 stick(s) - 165 cals 13g protein 11g fat 3g carbs 0g fiber
 For single meal: For all 2 meals:
string cheese string cheese
2 stick (56g) 4 stick (112g)

1. This recipe has no instructions.

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.

Snacks 3
Eat on day 3, day 6

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.

Quest protein chips

1 bag - 137 cals 20g protein 5g fat 3g carbs 1g fiber
 For single meal: For all 2 meals:
Quest protein chips, any flavor Quest protein chips, any flavor
1 bag (32g) 2 bag (64g)

1. Open and enjoy!

Protein shake
2 scoop - 218 cals 48g protein 1g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
water water
2 cup(s) (474mL) 4 cup(s) (948mL)
protein powder protein powder
2 scoop (1/3 cup ea) (62g) 4 scoop (1/3 cup ea) (124g)

1. This recipe has no instructions.

Snacks 4
Eat on day 7

Watermelon
4 oz - 41 cals 1g protein 0g fat 9g carbs 1g fiber
Makes 4 oz
Watermelon 1. Slice watermelon and
4 oz (113g) serve.

Double chocolate protein shake

206 cals 42g protein 1g fat 4g carbs 3g fiber
 water 1. Put all ingredients in a
1 1/2 cup(s) (356mL) blender.
cocoa powder
2. Mix until well-blended. Add
1/2 tbsp (3g)
nonfat greek yogurt, plain more water depending on
3 tbsp (53g) your preferred consistency.
protein powder, chocolate 3. Serve immediately.
1 1/2 scoop (1/3 cup ea) (47g)

Mixed nuts
5/6 cup(s) - 708 cals 22g protein 59g fat 16g carbs 7g fiber
Makes 5/6 cup(s)
mixed nuts 1. This recipe has no
13 tbsp (109g) instructions.

Dinner 1
Eat on day 1, day 4

Asparagus
94 cals 2g protein 8g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
asparagus asparagus
3 oz (85g) 6 oz (170g)
lemon juice lemon juice
1/2 tbsp (8mL) 1 tbsp (17mL)
salt salt
1 1/2 dash (1g) 3 dash (2g)
black pepper black pepper
1 1/2 dash, ground (0g) 3 dash, ground (1g)
olive oil olive oil
1/2 tbsp (8mL) 1 tbsp (17mL)

1. Heat olive oil in a pan over medium-high heat.

2. Add asparagus and cook for 5 minutes, until tender.
3. Add in lemon juice and seasoning; stir.
4. Remove from heat and serve.

Garlic parmesan roasted potatoes

230 cals 6g protein 6g fat 32g carbs 6g fiber
 For single meal: For all 2 meals:
potatoes, cut into large bite-sized potatoes, cut into large bite-sized
pieces pieces
1/2 lbs (227g) 1 lbs (454g)
olive oil olive oil
1 tsp (5mL) 2 tsp (10mL)
garlic, minced garlic, minced
5/6 clove(s) (3g) 1 2/3 clove(s) (5g)
italian seasoning italian seasoning
1/3 tsp (1g) 1/4 tbsp (2g)
parmesan cheese parmesan cheese
2 2/3 tsp (6g) 1 3/4 tbsp (11g)
salt salt
1 1/3 dash (1g) 1/3 tsp (2g)
black pepper black pepper
1 1/3 dash, ground (0g) 1/3 tsp, ground (1g)

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.

Simple pan-fried pork chops

1 1/2 pork chop(s) - 419 cals 59g protein 20g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
oil oil
1 1/2 tbsp (23mL) 3 tbsp (45mL)
pork chop, bone-in pork chop, bone-in
1 1/2 chop (267g) 3 chop (534g)
cayenne pepper cayenne pepper
1 1/2 dash (0g) 3 dash (1g)
black pepper black pepper
1 1/2 dash, ground (0g) 3 dash, ground (1g)
seasoning salt seasoning salt
1 1/2 dash (1g) 3 dash (2g)

1. Season each side of the pork chops with the seasoning salt, pepper, and cayenne.
2. Heat the oil in a skillet or grill pan over medium to medium-high heat. When the oil is hot, cook pork
chops 3-5 minutes on the first side. Flip and cook chops a few minutes on the other side until fully
cooked (make sure no pink juices remain).
3. Serve and enjoy!
Dinner 2
Eat on day 2, day 5

Pan roasted zucchini

83 cals 2g protein 6g fat 3g carbs 2g fiber
For single meal: For all 2 meals:
zucchini zucchini
1/2 medium (98g) 1 medium (196g)
black pepper black pepper
1/4 tbsp, ground (2g) 1/2 tbsp, ground (3g)
oregano, dried oregano, dried
2 dash, ground (0g) 4 dash, ground (1g)
garlic powder garlic powder
2 dash (1g) 4 dash (2g)
salt salt
2 dash (2g) 4 dash (3g)
olive oil olive oil
1/2 tbsp (8mL) 1 tbsp (15mL)

1. Cut the zucchini lengthwise into four or five fillets.

2. In a small bowl whisk together the olive oil and seasonings.
3. Brush the oil mixture over all sides of the zucchini slices.
4. Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the
other side.
5. Serve.

Marinaded chicken breast

7 oz - 247 cals 44g protein 7g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (196g) 14 oz (392g)
marinade sauce marinade sauce
1/4 cup (53mL) 1/2 cup (105mL)

1. Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully
coated.
2. Refrigerate and marinade for at least 1 hour, but preferably overnight.
3. BAKE
4. Preheat the oven to 400 degrees F.
5. Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated
oven.
6. After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear,
about 15 more minutes.
7. BROIL/GRILL
8. Preheat the oven to broil/grill.
9. Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside,
usually 4-8 minutes per side.
Veggie fried rice
295 cals 11g protein 10g fat 38g carbs 4g fiber
For single meal: For all 2 meals:
olive oil olive oil
1 tsp (6mL) 2 1/2 tsp (12mL)
eggs eggs
5/8 large (30g) 1 1/3 large (60g)
brown rice, uncooked brown rice, uncooked
3 tbsp (38g) 6 1/2 tbsp (76g)
frozen corn kernels frozen corn kernels
3 tbsp (27g) 6 1/2 tbsp (54g)
frozen peas frozen peas
5 tbsp (40g) 9 1/2 tbsp (80g)
soy sauce soy sauce
2 tsp (9mL) 1 1/3 tbsp (18mL)
garlic, minced garlic, minced
3/8 clove(s) (1g) 5/6 clove(s) (2g)

1. Follow instructions on package for cooking rice. Should yield about 3 or 4 cups once cooked. Let cool.
2. Heat half of the oil in a large pan over medium heat. Add the garlic and cook for about a minute.
3. Crack the eggs in the pan and gently push them around the pan for 1 or 2 minutes until barely cooked.
4. Add the other half of the oil and the rice and let cook another few minutes. Stir frequently.
5. Add the corn, peas, and soy sauce and stir for another 1-2 minutes.
6. Remove from heat and serve.
Dinner 3
Eat on day 3, day 6

Turkey burgers
397 cals 34g protein 15g fat 30g carbs 1g fiber
For single meal: For all 2 meals:
hamburger buns hamburger buns
1 bun (51g) 2 bun (102g)
cooking spray cooking spray
1 spray , about 1/3 second (1 NLEA 2 spray , about 1/3 second (1 NLEA
serving) (0g) serving) (1g)
black pepper black pepper
2 dash, ground (1g) 4 dash, ground (1g)
salt salt
1 1/2 dash (1g) 3 dash (2g)
ketchup ketchup
1/2 tbsp (9g) 1 tbsp (17g)
worcestershire sauce worcestershire sauce
1/2 tbsp (8mL) 1 tbsp (15mL)
ground turkey, raw ground turkey, raw
6 oz (170g) 3/4 lbs (340g)
onion onion
1/8 medium (2-1/2" dia) (14g) 1/4 medium (2-1/2" dia) (28g)

1. Grate the onion on the fine holes of a grater. You should have about two tablespoons of grated onion
(and some juice, which you can discard).
2. In a bowl, add the ground turkey, Worcestershire sauce, ketchup, salt and pepper; mix thoroughly.
3. Shape into four patties and press the patties into ½-inch thick rounds.
4. Grease the frying pan and place over medium-high heat. Once the pan is hot, cook the patties for five
minutes on each side.
5. Serve on buns, with the condiments of your choice.

Sweet potato fries

177 cals 3g protein 5g fat 26g carbs 5g fiber
 For single meal: For all 2 meals:
sweet potatoes, peeled sweet potatoes, peeled
1/3 lbs (151g) 2/3 lbs (303g)
olive oil olive oil
1 tsp (5mL) 2 tsp (10mL)
garlic powder garlic powder
1 1/3 dash (1g) 1/3 tsp (1g)
paprika paprika
1 1/3 dash (0g) 1/3 tsp (1g)
salt salt
1 1/3 dash (1g) 1/3 tsp (2g)
black pepper black pepper
2/3 dash, ground (0g) 1 1/3 dash, ground (0g)

1. Heat the oven to 400.

2. Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3. Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them
out evenly on a baking sheet.
4. Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is
crisp, about 10 minutes.
5. Serve.

Dinner 4
Eat on day 7

Tomato and avocado salad

176 cals 2g protein 14g fat 5g carbs 6g fiber
onion 1. Add minced onions and
3/4 tbsp minced (11g) lime juice to a bowl. Allow
lime juice to sit for a few minutes to
3/4 tbsp (11mL) help break down the strong
avocados, cubed
flavors of the onion.
3/8 avocado(s) (75g)
tomatoes, diced 2. Meanwhile, prepare the
3/8 medium whole (2-3/5" dia) (46g) avocado and tomato.
olive oil 3. Add the cubed avocado,
1/2 tsp (3mL) diced tomato, oil, and all
garlic powder
seasonings to the onion
1 1/2 dash (1g)
and lime; mix until coated.
salt
1 1/2 dash (1g) 4. Serve chilled.
black pepper
1 1/2 dash, ground (0g)

Taco stuffed peppers

2 stuffed pepper(s) - 487 cals 55g protein 23g fat 11g carbs 4g fiber
Makes 2 stuffed pepper(s)
cheddar cheese 1. Preheat oven to 400°F
3 tbsp, shredded (21g) (200°C).
bell pepper
2. Cut tops off of peppers and
2 small (148g)
taco seasoning mix discard the seeds. Set
1 tsp (3g) aside.
tomato puree 3. In a large skillet, brown the
4 tbsp (63g) ground beef with some salt
ground beef (93% lean) and pepper, 8-10 minutes.
1/2 lbs (227g)
4. Add in tomato puree, taco
seasoning, and a small
splash of water. Simmer
for 2-4 minutes and turn off
heat. Stir in about half of
the cheese.
5. Scoop taco mixture into
the peppers. Top with
remaining cheese.
6. Bake for 20 minutes until
peppers are tender. Serve.