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