Meals and Snacks

 
 

500 Calorie Meals (30/30/40)

The following meals are all near 500 calories and are adjusted to fit within a 30/30/40 (Protein/Fat/Carb) macronutrient profile.

 
 

Oatmeal, Eggs, & Yogurt

  • 1 Whole Egg
  • 3 Egg Whites
  • 1 Dannon Light n Fit Yogurt
  • 1/4 Cup Quaker Steel Cut Oats
  • 1 Tbsp Almond Butter
  • 2 tsp Honey

Ground Turkey & Pasta

  • 4oz Jennie O' Ground Turkey (93/7)
  • 1 Cup Spaghetti Squash
  • 2oz Whole Wheat Pasta
  • 1/4 Cup Hunt's Tomato Sauce (Unsalted)
  • 1oz Low Moisture Part Skim Mozzarella Cheese

On the Run

  • 1 Clif Bar (Preferred Flavor)
  • 1Tbsp Almond Butter
  • 1 Scoop ON Gold Standard 100% Whey Protein Powder in 6-8oz Water

Bare Burrito

  • 1 Whole Wheat Tortilla
  • 3oz Boneless Skinless Chicken Breast
  • 1oz Pepper Jack Cheese
  • 2Tbsp Salsa
  • 2 Cups Bird's Eye California Blend Vegetables
  • 4oz Grapes

Fresh Burrito

  • 1 Whole Wheat Tortilla
  • 4oz Boneless Skinless Chicken Breast
  • 1Tbsp Newmans Caesar Dressing
  • 1oz Craisins
  • 3oz Baby Carrots (*you can shred some and put it in the burrito too!)

PROTEIN Shake

  • 1.5 Scoops ON Gold Standard 100% Whey Protein Powder
  • 1 Medium Banana
  • 3oz Strawberries
  • 4oz Blackberries
  • 1Tbsp Coconut Oil

Turkey Ham Sandwich

  • 2 Slices Ezekiel Bread
  • 2.5oz Jennie O' Turkey Ham
  • 1oz Low Moisture Part Skim Mozzarella Cheese
  • 3oz Bird's Eye Mixed Vegetables
 

Caesar Salad

  • 3oz Romain Lettuce
  • 3oz Shredded Baby Carrots
  • 3oz Broccoli
  • 3oz Boneless Skinless Chicken Breast
  • 1Tbsp Newmans Caesar Dressing
  • 1.5oz Craisins
  • 8 Almonds (yeah, 8)
  • 2tsp Parmesan Cheese

That Last Egg in the Carton

  • 1 Egg
  • 1/4 Cup of Steel Cut Oats or 1 Quaker Oatmeal Packet
  • 1 Tbsp Almond Butter
  • 3tsp Honey
  • 1 Scoop ON Gold Standard 100% Whey Protein Powder in 6-8oz Water

Salmon Sandwich

  • 5oz Salmon
  • 2 Slices Ezekiel Bread
  • 1/8 Cup Pesto
  • 1/2oz Low Moisture Part Skim Mozzarella Cheese
  • 3oz Grapes

The Mess

  • 1 Serving of Corn Tortilla Chips
  • 1 Cup Spaghetti Squash
  • 4oz Jennie O' Ground Turkey (93/7)
  • 3oz Bird's Eye Mixed Vegetables
  • 1 Dannon Light n Fit Greek Yogurt (on the side)

Bare Burrito 2

  • 1 Whole Wheat Tortilla
  • 2.5oz Boneless Skinless Chicken Breast
  • 1oz Shredded Colby Jack Cheese
  • 3oz Broccoli
  • 1 Medium Apple

PROTEIN Shake 2

  • 1.5 Scoops ON Gold Standard 100% Whey Protein
  • 1Tbsp Coconut Oil
  • 1 Banana
  • 1 Cup Mixed Berries (Your favorites)

Another Quick Burrito

  • 3oz Jennie O' Ground Turkey
  • 1 Whole Wheat Tortilla
  • 1/4 Cup Shredded Cheese (Your favorite)
  • 2Tbsp Salsa
  • 1 Orange
  • 1 Dannon Light n Fit Greek Yogurt
 
 

250 Calorie Snacks

The following meals are about 250 calories each and are also adjusted to fit within a 30/30/40 (Protein/Fat/Carb) macronutrient profile.

 

Omelet with Toast

  • 1 Egg
  • 1 Egg White
  • 1/2oz Cheddar Cheese
  • 1/2 Cup Spinach
  • 1oz Tomato
  • 1 Medium Mushroom
  • 1/2 Cup Green Bell Peppers
  • 1 Slice Ezekiel Bread

Quick Burro

  • 1 Whole Wheat Tortilla
  • 2oz Boneless Skinless Chicken Breast
  • 1/2 Cup Spaghetti Squash
  • 1/2 Cup Spinach
  • 2Tbsp Salsa

But I'm Not Hungry...

  • 1oz Low Moisture Part Skim Mozzarella Cheese
  • 1 Apple
  • 2oz Boneless Skinless Chicken Thighs
 

Shorty Shake

  • 1/2 Scoop ON 100% Gold Standard Whey Protein
  • 1/2 Tbsp Coconut Oil
  • 1/3 Cup Fage 0% Plain Greek Yogurt
  • 2oz Raspberries
  • 2oz Blueberries
  • 2oz Blackberries

Cream Cheese!

  • 1 Slice Raisin Cinnamon Ezekiel Bread
  • 3Tbsp Philadelphia Cream Cheese Regular
  • 1 Dannon Light n Fit Greek Yogurt

Running Out the Door

  • 1 Slice Raisin Cinnamon Ezekiel Bread
  • 1Tbsp Peanut Butter
  • 1 Dannon Light n Fit Greek Yogurt