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BREAKFAST OPTIONS

NOTE: All Meals listed are suggestions from which you will have to formulate exact portions for your needs

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POWER EGG OMELETTE

2 Eggs. 4 Egg Whites. 2 oz Lean Ham. 2 Cups Diced Veggies. 1 oz Cheddar Cheese. 

CALORIES:  457.  PROTEIN: 41 G. CARBSs:  25 G. FAT:  21 G.  

VERY BERRY FRUIT SMOOTHIE (1 SCOOP PROTEIN POWDER)

1 Cup Blueberries. 1 Cup Strawberries. 1 Scoop Whey Powder.  6oz Greek Yogurt

CALORIES:  387.  PROTEIN: 47 G. CARBS:  43 G. FAT:  3 G.  

BLT WITH EGG & CHEESE ON RYE TOAST
2 Slice Turkey Bacon. 1 Egg. Lettuce & Tomato.  1 oz Cheddar. 1 Slice Rye Bread. 

CALORIES:  333.  PROTEIN: 28 G. CARBS:  17 G. FAT:  17 G.  

GREEK YOGURT WITH BERRIES, HONEY & CINNAMON
1.5 Cup Greek Yogurt. 1 Cup Raspberries. 1 tsp Cinnamon. 1 tbsp Honey

CALORIES:  491.  PROTEIN: 27 G. CARBS: 80 G. FAT:  7 G.  

HIGH PROTEIN OATMEAL WITH CRUSHED WALNUTS
1.5 Cup Greek Yogurt. 2 tbsp Walnuts

CALORIES:  355.  PROTEIN: 44 G. CARBS: 20 G. FAT:  11 G.  

TURKEY BACON WITH SCRAMBLED EGGS & POTATOES
2 Slices Turkey Bacon.  2 Eggs. 1 Cup Potatoes. Tomatoes.

CALORIES:  353.  PROTEIN: 28 G. CARBS: 31 G. FAT:  13 G.  

BELL PEPPER FRIED EGGS
3 Eggs. 1 Bell Pepper. 1 tbsp Olive Oil

CALORIES:  352.  PROTEIN: 21 G. CARBS: 4 G. FAT:  28 G.  

LUNCH OPTIONS

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SHRIMP TACO (RADISH, CABBAGE, ONIONS & AVOCADO)  PITA

4 Shrimp. Veggies. 1 tbsp Avocado. 1/2 Pita.

CALORIES:  390.  PROTEIN: 27 G. CARBS: 30 G. FAT:  18 G.  

GRILLED CHICKEN WRAP
4 Oz Chicken. Veggies. Light Dressing. 1 Wrap.

CALORIES:  389.  PROTEIN: 36 G. CARBS: 41 G. FAT:  9 G.  

GRILLED CHICKEN SALAD
5 Oz Chicken. Lettuce, Cucumbers, Tomatoes. Light Dressing. 1/2 Cup Croutons

CALORIES:  387.  PROTEIN: 36 G. CARBS: 36 G. FAT:  11 G.  

AVOCADO, CHICKPEA, CUCUMBER, TOMATO BEAN SALAD
1/3 Cup Avocado.  1 Cup Chick Peas. 1/2 Cup Tomato. 1/2 Cup Cucumber

CALORIES:  481.  PROTEIN: 12 G. CARBS: 43 G. FAT:  29 G.  

MEXICAN BOWL WITH GROUND BEEF, AVOCADO, RICE & VEGGIES
1/3 Cup Avocado. 3 oz Extra Lean Beef. 1 Cup Veggies. 1/2 Cup Rice

CALORIES:  519.  PROTEIN: 28 G. CARBS: 32 G. FAT:  31 G.  

CREAM OF BROCCOLI SOUP WITH CHICKEN
Ready Made Cream of Broccoli Soup Can. 4 oz Chicken Breast.

CALORIES:  315.  PROTEIN: 28 G. CARBS: 17 G. FAT:  15 G.  

GRILLED FISH WITH MANGO SALSA ON FOCACCIA BUN
3 oz Salmon. 1/3 Cup Mango Salsa.  Focaccia Bun.

CALORIES:  319.  PROTEIN: 27 G. CARBS: 28 G. FAT:  11 G.  

MINI MEAL OPTIONS

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TUNA AND AVOCADO TOAST
1/2 Cup Tuna. 1 Tbsp Avocado. 1 Slice Toast.

CALORIES:  200.  PROTEIN: 19 G. CARBS: 22 G. FAT: 4 G.  

TUNA ON WHOLE WHEAT CRACKERS 
1/2 Cup Tuna. 2 tbsp Low Fat Mayo. 5 Whole Wheat Crackers.

CALORIES:  167.  PROTEIN: 16 G. CARBS: 19 G. FAT: 3 G.  

HUMMUS WITH FRUITS AND NUTS

2 tbsp Hummus. 2 tbsp Walnuts. 1 Cup Fruits.

CALORIES:  205.  PROTEIN: 5 G. CARBS: 17 G. FAT: 13 G.  

SMOKED SALMON WITH CREAM CHEESE ON WHEAT CRACKER

2 oz Smoked Salmon. 2 tbsp Cream Cheese. 2 Whole Wheat Crackers.

CALORIES:  304.  PROTEIN: 16 G. CARBS: 15 G. FAT: 20 G.  

SLICED YAM WITH AVOCADO AND SHREDDED CHICKEN
1 tbsp Avocado. 1 Slice Yam. 2 Oz Chicken. Tomato.

CALORIES:  144.  PROTEIN: 13 G. CARBS: 14 G. FAT: 4 G.  

TOAST WITH CREAM CHEESE, AVOCADO, TOMATOES
1 tbsp Cream Cheese. 1 Slice Toast. 2 tbsp Avocado. Tomato.

CALORIES:  296.  PROTEIN: 8 G. CARBS: 30 G. FAT: 16 G.  

COTTAGE CHEESE WITH PEACHES
1 Cup Cottage Cheese. 1/2 Cup Peaches.

CALORIES:  219.  PROTEIN: 24 G. CARBS: 24 G. FAT: 3 G.  

DINNER OPTIONS

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BREADED CHICKEN SALAD
5 Oz Breaded Chicken. Lettuce, Cucumbers, Tomatoes. Light Dressing. 1/2 Cup Croutons

CALORIES:  456.  PROTEIN: 38 G. CARBS: 22 G. FAT: 24 G.  

PORK TENDERLOIN WITH POTATOES & SPINACH
5 Oz Porkloin. 1 Cup Potatoes. 1 Cup Spinach. 1 Tbsp Light Dressing.

CALORIES:  388.  PROTEIN: 48 G. CARBS: 31 G. FAT: 8 G.  

GRILLED SALMON AND RICE
5 Oz Salmon. 1 Cup Rice.

CALORIES:  487.  PROTEIN: 40 G. CARBS: 48 G. FAT: 15 G.  

CHICKEN BREAST WITH SWEET POTATOES & RED ONION
5 Oz Chicken. 1 Cup Sweet Potato. 1/3 Cup Onions.

CALORIES:  328.  PROTEIN: 35 G. CARBS: 38 G. FAT: 4 G.  

STEAK SALAD WITH CRUMBLED FETA & AVOCADO
5 Oz Flank Steak. 1 Oz Feta. 1 tbsp Avocado.  2 Cups Salad.  Light Dressing.

CALORIES:  467.  PROTEIN: 38 G. CARBS: 9 G. FAT: 31 G.  

EXTRA LEAN GROUND BEEF SAUCE AND PASTA
4 Oz Extra Lean Beef. 1 Cup Pasta. 1/2 Cup Tomato Sauce

CALORIES:  491.  PROTEIN: 42 G. CARBS: 56 G. FAT: 11 G.  

BEEF AND VEGETABLE STEW
4 Oz Flank Steak. 1 Cup Veggies. 1/2 Cup Tomato Sauce. 1/2 Cup Potatoes

CALORIES:  354.  PROTEIN: 31 G. CARBS: 35 G. FAT: 10 G.  

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Click the button below to get the PDF version of meal plan for your fridge.

ANATOMY OF A MEAL PLAN

CLICK FOOD DOCUMENTS FOR PDF FORM

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The templates below are for educational purposes only.  You should seek guidance with regards to calories to best suit your unique needs. Click for PDF Version.

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