Meal Plan for Rose - Acc+ Mo 3

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

Hey Rose,

Here is your nutrition plan for our next month together.

.

Let me know what you think

Coach Paul.

Day 1 1548 cals 158g protein (41%) 80g fat (47%) 42g carbs (11%) 6g fiber (2%)

Breakfast Lunch
415 cals, 32g protein, 5g net carbs, 29g fat 455 cals, 60g protein, 5g net carbs, 21g fat

Simple 2-egg omelette in a bag Basic chicken & spinach salad

1 omelette(s)- 413 cals 456 cals

Snacks Dinner
210 cals, 3g protein, 2g net carbs, 20g fat 470 cals, 62g protein, 30g net carbs, 11g fat

Almond butter keto fat bomb Honey garlic shrimp & broccoli
2 bomb(s)- 212 cals 468 cals

Day 2 1532 cals 152g protein (40%) 45g fat (26%) 114g carbs (30%) 17g fiber (4%)

Breakfast Lunch
260 cals, 27g protein, 28g net carbs, 1g fat 465 cals, 52g protein, 12g net carbs, 21g fat

Green protein shake Broiled tilapia parmesan

261 cals 8 oz- 393 cals

Mixed vegetables
3/4 cup(s)- 73 cals

Snacks Dinner
285 cals, 21g protein, 23g net carbs, 12g fat 520 cals, 52g protein, 52g net carbs, 10g fat

Tuna and crackers Hot honey chicken sandwich

284 cals 1 sandwich(es)- 474 cals

Blueberries
1/2 cup(s)- 47 cals
Day 3 1531 cals 143g protein (37%) 37g fat (22%) 134g carbs (35%) 22g fiber (6%)

Breakfast Lunch
385 cals, 25g protein, 34g net carbs, 13g fat 395 cals, 30g protein, 32g net carbs, 14g fat

Strawberry banana protein smoothie Quinoa

1/2 smoothie(s)- 194 cals 1 cup quinoa, cooked- 208 cals

Egg & guac sandwich Simple plain turkey burger

1/2 sandwich(es)- 191 cals 1 burger(s)- 188 cals

Snacks Dinner
335 cals, 36g protein, 26g net carbs, 7g fat 415 cals, 52g protein, 43g net carbs, 2g fat

Green hulk muffins Bone both rice

1 muffin(s)- 162 cals 184 cals

Protein shake Lemon garlic cod

1 scoop- 109 cals 8 oz- 201 cals

Peach Broccoli
1 peach(es)- 66 cals 1 cup(s)- 29 cals

Day 4 1632 cals 142g protein (35%) 81g fat (44%) 65g carbs (16%) 19g fiber (5%)

Breakfast Lunch
340 cals, 22g protein, 8g net carbs, 22g fat 455 cals, 60g protein, 5g net carbs, 21g fat

Roasted almonds Basic chicken & spinach salad

1/8 cup(s)- 111 cals 456 cals

Dairy-free strawberry protein smoothie

230 cals

Snacks Dinner
415 cals, 32g protein, 39g net carbs, 11g fat 420 cals, 29g protein, 13g net carbs, 27g fat

Peach Pakistani chicken seekh

1 peach(es)- 66 cals 2 patties- 237 cals

Banana almond protein shake Greek cucumber &feta salad

350 cals 182 cals
Day 5 1532 cals 152g protein (40%) 45g fat (26%) 114g carbs (30%) 17g fiber (4%)

Breakfast Lunch
260 cals, 27g protein, 28g net carbs, 1g fat 465 cals, 52g protein, 12g net carbs, 21g fat

Green protein shake Broiled tilapia parmesan

261 cals 8 oz- 393 cals

Mixed vegetables
3/4 cup(s)- 73 cals

Snacks Dinner
285 cals, 21g protein, 23g net carbs, 12g fat 520 cals, 52g protein, 52g net carbs, 10g fat

Tuna and crackers Hot honey chicken sandwich

284 cals 1 sandwich(es)- 474 cals

Blueberries
1/2 cup(s)- 47 cals

Day 6 1531 cals 143g protein (37%) 37g fat (22%) 134g carbs (35%) 22g fiber (6%)

Breakfast Lunch
385 cals, 25g protein, 34g net carbs, 13g fat 395 cals, 30g protein, 32g net carbs, 14g fat

Strawberry banana protein smoothie Quinoa

1/2 smoothie(s)- 194 cals 1 cup quinoa, cooked- 208 cals

Egg & guac sandwich Simple plain turkey burger

1/2 sandwich(es)- 191 cals 1 burger(s)- 188 cals

Snacks Dinner
335 cals, 36g protein, 26g net carbs, 7g fat 415 cals, 52g protein, 43g net carbs, 2g fat

Green hulk muffins Bone both rice

1 muffin(s)- 162 cals 184 cals

Protein shake Lemon garlic cod

1 scoop- 109 cals 8 oz- 201 cals

Peach Broccoli
1 peach(es)- 66 cals 1 cup(s)- 29 cals
Day 7 1723 cals 150g protein (35%) 88g fat (46%) 64g carbs (15%) 19g fiber (4%)

Breakfast Lunch
340 cals, 22g protein, 8g net carbs, 22g fat 550 cals, 68g protein, 4g net carbs, 28g fat

Roasted almonds Broiled tilapia

1/8 cup(s)- 111 cals 12 oz- 510 cals

Dairy-free strawberry protein smoothie Simple mixed greens and tomato salad
230 cals 38 cals

Snacks Dinner
415 cals, 32g protein, 39g net carbs, 11g fat 420 cals, 29g protein, 13g net carbs, 27g fat

Peach Pakistani chicken seekh

1 peach(es)- 66 cals 2 patties- 237 cals

Banana almond protein shake Greek cucumber &feta salad

350 cals 182 cals
Grocery List

Nut and Seed Products Sweets

almond butter honey
3 tbsp (48g) 1/4 cup (95g)
flax seeds maple syrup
2 tsp (7g) 2 tsp (10mL)
almonds
2 1/2 oz (23 whole kernels) (72g) Poultry Products

Spices and Herbs boneless skinless chicken breast, raw

2 lbs (964g)
salt ground turkey, raw
1/3 oz (9g) 1/2 lbs (227g)
vanilla extract ground chicken, raw
1/2 tsp (3mL) 1/2 lbs (227g)
black pepper
2 1/4 g (2g) Sausages and Luncheon Meats
crushed red pepper
4 dash (1g) ham cold cuts
cinnamon 2 slice (46g)
1/3 tsp (1g)
ground ginger Soups, Sauces, and Gravies
4 dash (1g)
salsa
curry powder
2 tbsp (36g)
1/4 tbsp (2g)
ground coriander
1/4 tbsp (1g) Beverages
ground cumin water
1/4 tbsp (2g) 5 cup (1152mL)
dill weed, fresh protein powder, vanilla
1 1/2 tbsp, chopped (2g) 5 scoop (1/3 cup ea) (155g)
red wine vinegar protein powder
3 tbsp (45mL) 3 2/3 scoop (1/3 cup ea) (114g)
almond milk, unsweetened
Dairy and Egg Products 2 cup (480mL)

butter
1/4 stick (28g) Fruits and Fruit Juices
eggs orange
5 medium (213g) 2 orange (308g)
cheese banana
1/2 cup, shredded (57g) 4 1/4 medium (7" to 7-7/8" long) (506g)
parmesan cheese lemon juice
4 tbsp (25g) 1 3/4 tbsp (26mL)
feta cheese blueberries
6 tbsp, crumbled (56g) 1 cup (148g)
lemon
Finfish and Shellfish Products 1 large (84g)
peach
shrimp, raw
4 medium (2-2/3" dia) (600g)
10 oz (284g)
 tilapia, raw frozen strawberries
1 3/4 lbs (784g) 2 cup, unthawed (322g)
canned tuna
6 oz (170g) Baked Products
cod, raw
1 lbs (453g) crackers
20 crackers (70g)
Fats and Oils hamburger buns
2 bun (102g)
oil baking powder
1 1/2 oz (43mL) 2 dash (1g)
salad dressing bread
1/3 cup (79mL) 2 slice(s) (64g)
mayonnaise
1 1/2 tbsp (23mL) Other
coconut oil
2 tsp (9g) coleslaw mix
olive oil 1/2 cup (45g)
1 oz (37mL) chicken bone broth
1 cup(s) (mL)
italian seasoning
Legumes and Legume Products
4 dash (2g)
soy sauce ice cubes
2 1/2 tbsp (38mL) 1 1/2 cup (210g)
guacamole, store-bought
Vegetables and Vegetable Products 2 tbsp (31g)
mixed greens
fresh ginger 3/4 cup (23g)
5 dash (1g)
garlic
Cereal Grains and Pasta
5 1/2 clove(s) (17g)
broccoli quinoa, uncooked
10 tbsp chopped (57g) 2/3 cup (113g)
fresh spinach long-grain white rice
8 2/3 cup(s) (260g) 1/2 cup (93g)
onion
5/8 medium (2-1/2" dia) (65g) Breakfast Cereals
frozen mixed veggies
1 1/2 cup (203g) oatmeal, old-fashioned oats, rolled oats
frozen broccoli 1/6 cup(s) (13g)
2 cup (182g)
fresh cilantro
1/2 cup (8g)
cucumber
1 1/2 cucumber (8-1/4") (452g)
tomatoes
2 tbsp cherry tomatoes (19g)
Recipes

Breakfast 1
Eat on day 1

Simple 2-egg omelette in a bag

1 omelette(s) - 413 cals 32g protein 29g fat 5g carbs 1g fiber
Makes 1 omelette(s)
eggs 1. Crack the eggs into a
2 medium (88g) heavy-duty quart-sized
ham cold cuts, chopped resealable freezer bag.
2 slice (46g)
cheese 2. Seal the bag with as little
1/2 cup, shredded (57g) air as possible inside and
salsa shake/mush to beat the
2 tbsp (36g) eggs.
onion 3. Open the bag and add the
1 tbsp chopped (10g) remaining ingredients.
4. Reseal the bag with as
little air as possible inside.
5. Bring a large pot of water
to a boil and add the bag
or bags (you can batch
many omelettes at a time if
need be).
6. Boil for exactly 13 minutes.

Breakfast 2
Eat on day 2, day 5

Green protein shake

261 cals 27g protein 1g fat 28g carbs 8g fiber
For single meal: For all 2 meals:
fresh spinach fresh spinach
1 cup(s) (30g) 2 cup(s) (60g)
water water
1/4 cup(s) (59mL) 1/2 cup(s) (119mL)
orange, peeled, sliced, and orange, peeled, sliced, and
deseeded deseeded
1 orange (154g) 2 orange (308g)
protein powder, vanilla protein powder, vanilla
1 scoop (1/3 cup ea) (31g) 2 scoop (1/3 cup ea) (62g)
banana, frozen banana, frozen
1/2 medium (7" to 7-7/8" long) (59g) 1 medium (7" to 7-7/8" long) (118g)

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.
Breakfast 3
Eat on day 3, day 6

Strawberry banana protein smoothie

1/2 smoothie(s) - 194 cals 15g protein 4g fat 21g carbs 5g fiber
For single meal: For all 2 meals:
protein powder protein powder
1/2 scoop (1/3 cup ea) (16g) 1 scoop (1/3 cup ea) (31g)
banana, frozen, peeled and sliced banana, frozen, peeled and sliced
1/2 medium (7" to 7-7/8" long) (59g) 1 medium (7" to 7-7/8" long) (118g)
frozen strawberries frozen strawberries
3/4 cup, unthawed (112g) 1 1/2 cup, unthawed (224g)
almonds almonds
5 almond (6g) 10 almond (12g)
water water
1 tbsp (15mL) 2 tbsp (30mL)
ice cubes ice cubes
1/2 cup (70g) 1 cup (140g)

1. Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes
and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30
seconds.

Egg & guac sandwich

1/2 sandwich(es) - 191 cals 11g protein 10g fat 13g carbs 3g fiber
For single meal: For all 2 meals:
oil oil
1/4 tsp (1mL) 1/2 tsp (3mL)
guacamole, store-bought guacamole, store-bought
1 tbsp (15g) 2 tbsp (31g)
eggs eggs
1 large (50g) 2 large (100g)
bread bread
1 slice(s) (32g) 2 slice(s) (64g)

1. Toast bread, if desired.

2. Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry
until they are cooked to your liking.
3. Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4. Serve.
Breakfast 4
Eat on day 4, day 7

Roasted almonds
1/8 cup(s) - 111 cals 4g protein 9g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
almonds almonds
2 tbsp, whole (18g) 4 tbsp, whole (36g)

1. This recipe has no instructions.

Dairy-free strawberry protein smoothie

230 cals 18g protein 13g fat 7g carbs 4g fiber
For single meal: For all 2 meals:
frozen strawberries frozen strawberries
1/3 cup, unthawed (49g) 2/3 cup, unthawed (98g)
almond milk, unsweetened almond milk, unsweetened
1/2 cup(s) (120mL) 1 cup(s) (240mL)
protein powder, vanilla protein powder, vanilla
1/2 scoop (1/3 cup ea) (16g) 1 scoop (1/3 cup ea) (31g)
almond butter almond butter
1 tbsp (16g) 2 tbsp (32g)
water water
1/3 cup(s) (78mL) 2/3 cup(s) (156mL)

1. Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
Lunch 1
Eat on day 1, day 4

Basic chicken & spinach salad

456 cals 60g protein 21g fat 5g carbs 2g fiber
For single meal: For all 2 meals:
salad dressing salad dressing
2 1/4 tbsp (34mL) 1/4 cup (68mL)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw, chopped, cooked raw, chopped, cooked
1/2 lbs (255g) 1 lbs (510g)
fresh spinach fresh spinach
3 cup(s) (90g) 6 cup(s) (180g)

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

Broiled tilapia parmesan

8 oz - 393 cals 49g protein 21g fat 3g carbs 0g fiber
For single meal: For all 2 meals:
parmesan cheese parmesan cheese
2 tbsp (13g) 4 tbsp (25g)
mayonnaise mayonnaise
3/4 tbsp (11mL) 1 1/2 tbsp (23mL)
lemon juice lemon juice
1/2 tbsp (8mL) 1 tbsp (15mL)
tilapia, raw tilapia, raw
1/2 lbs (224g) 1 lbs (448g)
butter, softened butter, softened
1/2 tbsp (7g) 1 tbsp (14g)
black pepper black pepper
2 dash, ground (1g) 4 dash, ground (1g)
salt salt
2 dash (2g) 4 dash (3g)

1. Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2. Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3. Season fish with pepper and salt.
4. Arrange fillets in a single layer on prepared pan.
5. Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more.
Remove fillets from oven and cover with Parmesan mixture on top side.
6. Broil until fish flakes easily with a fork, about 2 minutes.

Mixed vegetables
3/4 cup(s) - 73 cals 3g protein 1g fat 10g carbs 4g fiber
For single meal: For all 2 meals:
frozen mixed veggies frozen mixed veggies
3/4 cup (101g) 1 1/2 cup (203g)

1. Prepare according to instructions on package.

Lunch 3
Eat on day 3, day 6

Quinoa
1 cup quinoa, cooked - 208 cals 8g protein 3g fat 32g carbs 4g fiber
For single meal: For all 2 meals:
quinoa, uncooked quinoa, uncooked
1/3 cup (57g) 2/3 cup (113g)
water water
2/3 cup(s) (158mL) 1 1/3 cup(s) (316mL)

1. (Note: Follow quinoa package's instructions if they differ from below)

2. Rinse quinoa in a fine mesh colander.
3. Add quinoa and water to a pot and heat over high heat until boiling.
4. Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5. Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6. Feel free to season quinoa with any herbs or spices that would pair well with your main dish.

Simple plain turkey burger

1 burger(s) - 188 cals 22g protein 11g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
oil oil
1/2 tsp (3mL) 1 tsp (5mL)
ground turkey, raw ground turkey, raw
4 oz (113g) 1/2 lbs (227g)

1. In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape
the ground turkey into a burger shape.
2. Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no
longer pink inside. Serve.
Lunch 4
Eat on day 7

Broiled tilapia
12 oz - 510 cals 68g protein 26g fat 1g carbs 0g fiber
Makes 12 oz
lemon juice 1. Preheat oven broiler.
3/4 tbsp (11mL) Grease broiling pan or line
tilapia, raw with aluminum foil.
3/4 lbs (336g)
olive oil 2. Coat tilapia with olive oil
1 1/2 tbsp (23mL) and season with sprinkle
black pepper with lemon juice.
3 dash, ground (1g) 3. Season with salt and
salt pepper.
3 dash (2g)
4. Arrange fillets in a single
layer on prepared pan.
5. Broil a few inches from the
heat for 2 to 3 minutes.
Flip fillets over and broil
until fish flakes easily with
a fork, about 2 minutes.

Simple mixed greens and tomato salad

38 cals 1g protein 2g fat 3g carbs 1g fiber
salad dressing 1. Mix greens, tomatoes, and
3/4 tbsp (11mL) dressing in a small bowl.
mixed greens Serve.
3/4 cup (23g)
tomatoes
2 tbsp cherry tomatoes (19g)
Snacks 1
Eat on day 1

Almond butter keto fat bomb

2 bomb(s) - 212 cals 3g protein 20g fat 2g carbs 2g fiber
Makes 2 bomb(s)
almond butter 1. Line a mini muffin tin with
1 tbsp (16g) one liner per serving listed
salt above.
1/6 dash (0g)
vanilla extract 2. Add butter and almond
1/6 tsp (1mL) butter into a microwave
butter safe bowl and heat in the
1 tbsp (14g) microwave for 1 minute,
until mostly melted.
3. Add in the vanilla and salt,
and stir.
4. Evenly spoon the mixture
into the liners.
5. Freeze for 10+ minutes or
refrigerate for 45+ until
they are chewy.
6. You can store these in the
fridge or freezer based on
your preference.

Snacks 2
Eat on day 2, day 5

Tuna and crackers

284 cals 21g protein 12g fat 23g carbs 1g fiber
For single meal: For all 2 meals:
canned tuna canned tuna
3 oz (85g) 6 oz (170g)
crackers crackers
10 crackers (35g) 20 crackers (70g)

1. This recipe has no instructions.

Snacks 3
Eat on day 3, day 6

Green hulk muffins

1 muffin(s) - 162 cals 10g protein 6g fat 13g carbs 3g fiber
For single meal: For all 2 meals:
protein powder protein powder
1/3 scoop (1/3 cup ea) (10g) 2/3 scoop (1/3 cup ea) (21g)
oatmeal, old-fashioned oats, oatmeal, old-fashioned oats,
rolled oats rolled oats
1/8 cup(s) (7g) 1/6 cup(s) (13g)
salt salt
1/3 dash (0g) 2/3 dash (0g)
water water
1/8 cup(s) (13mL) 1/8 cup(s) (26mL)
vanilla extract vanilla extract
1/6 tsp (1mL) 1/3 tsp (2mL)
maple syrup maple syrup
1 tsp (5mL) 2 tsp (10mL)
coconut oil, melted coconut oil, melted
1 tsp (5g) 2 tsp (9g)
banana banana
1/6 small (6" to 6-7/8" long) (17g) 1/3 small (6" to 6-7/8" long) (34g)
fresh spinach fresh spinach
1/3 cup(s) (10g) 2/3 cup(s) (20g)
cinnamon cinnamon
1 1/3 dash (0g) 1/3 tsp (1g)
flax seeds flax seeds
1 tsp (3g) 2 tsp (7g)
baking powder baking powder
1 dash (1g) 2 dash (1g)

1. Preheat oven to 375F (190C). Add paper liners to a muffin tin for each muffin (listed above in the serving
size of the recipe) and use a baking spray to grease the insides.
2. Blend all ingredients together in a blender until smooth.
3. Fill muffin liners evenly with the mixture and bake for about 20 minutes until a toothpick inserted into the
middle of a muffin comes out clean. Remove from oven and let cool. Serve.
4. Let leftovers cool completely and then store in an airtight container in the fridge.

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.

Peach
1 peach(es) - 66 cals 1g protein 0g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
peach peach
1 medium (2-2/3" dia) (150g) 2 medium (2-2/3" dia) (300g)

1. This recipe has no instructions.

Snacks 4
Eat on day 4, day 7

Peach
1 peach(es) - 66 cals 1g protein 0g fat 12g carbs 2g fiber
For single meal: For all 2 meals:
peach peach
1 medium (2-2/3" dia) (150g) 2 medium (2-2/3" dia) (300g)

1. This recipe has no instructions.

Banana almond protein shake

350 cals 30g protein 11g fat 27g carbs 7g 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)
almonds almonds
10 almond (12g) 20 almond (24g)
ice cubes ice cubes
4 tbsp (35g) 1/2 cup (70g)
almond milk, unsweetened almond milk, unsweetened
1/2 cup (120mL) 1 cup (240mL)
protein powder, vanilla protein powder, vanilla
1 scoop (1/3 cup ea) (31g) 2 scoop (1/3 cup ea) (62g)

1. Put all ingredients in a blender.

2. Blend until smooth.
3. Serve.
Dinner 1
Eat on day 1

Honey garlic shrimp & broccoli

468 cals 62g protein 11g fat 30g carbs 2g fiber
shrimp, raw, peeled, deveined 1. Combine the marinade
10 oz (284g) ingredients (garlic, ginger,
oil honey, and soy sauce).
2 tsp (9mL) Divide in half.
soy sauce
2 1/2 tbsp (38mL) 2. Marinate the shrimp with
fresh ginger, minced half of the sauce for 5-10
5 dash (1g) minutes (or as long as 24
garlic, minced hours). Once the shrimp
5 dash (2g) are finished marinating,
broccoli discard the marinade.
10 tbsp chopped (57g)
3. Put broccoli in a small bowl
honey
2 1/2 tbsp (53g) and pour in a few
spoonfuls of water. Steam
in microwave for a couple
of minutes.
4. Put a skillet on high heat
and add the oil, then add
the shrimp. Cook shrimp
for 1-2 minutes on each
side until browned.
5. Add the broccoli and the
other half of the sauce and
mix well to combine.
Serve.
Dinner 2
Eat on day 2, day 5

Hot honey chicken sandwich

1 sandwich(es) - 474 cals 51g protein 10g fat 43g carbs 2g fiber
For single meal: For all 2 meals:
oil oil
1/2 tsp (3mL) 1 tsp (5mL)
coleslaw mix coleslaw mix
4 tbsp (23g) 1/2 cup (45g)
crushed red pepper crushed red pepper
2 dash (0g) 4 dash (1g)
honey honey
1 tbsp (21g) 2 tbsp (42g)
hamburger buns hamburger buns
1 bun (51g) 2 bun (102g)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (227g) 1 lbs (454g)

1. Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2. In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red
pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your
preferred spice level. Mix well and pour over the chicken to coat.
3. Add chicken to the bun and top with coleslaw. Serve.

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.

Dinner 3
Eat on day 3, day 6

Bone both rice

184 cals 8g protein 1g fat 36g carbs 1g fiber
For single meal: For all 2 meals:
chicken bone broth chicken bone broth
1/2 cup(s) (mL) 1 cup(s) (mL)
long-grain white rice long-grain white rice
4 tbsp (46g) 1/2 cup (93g)

1. In a saucepan with a good fitting lid bring bone broth 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! The steam that is trapped inside the pan is what allows the rice to cook properly.
6. Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.

Lemon garlic cod

8 oz - 201 cals 41g protein 2g fat 4g carbs 1g fiber
For single meal: For all 2 meals:
italian seasoning italian seasoning
2 dash (1g) 4 dash (2g)
garlic, peeled garlic, peeled
2 clove(s) (6g) 4 clove(s) (12g)
lemon, sliced lemon, sliced
1/2 large (42g) 1 large (84g)
cod, raw cod, raw
1/2 lbs (227g) 1 lbs (453g)

1. Preheat the oven to 400°F (200°C).

2. Layer garlic and lemon slices on top of a baking sheet. Place cod on top and season with italian
seasoning and a dash of salt and pepper.
3. Bake for 10-13 minutes or until cod is fully cooked and flakes with a fork.
4. Squeeze roasted lemon on top and serve.

Broccoli
1 cup(s) - 29 cals 3g protein 0g fat 2g carbs 3g fiber
 For single meal: For all 2 meals:
frozen broccoli frozen broccoli
1 cup (91g) 2 cup (182g)

1. Prepare according to instructions on package.

Dinner 4
Eat on day 4, day 7

Pakistani chicken seekh

2 patties - 237 cals 22g protein 14g fat 3g carbs 1g fiber
For single meal: For all 2 meals:
ground ginger ground ginger
2 dash (0g) 4 dash (1g)
salt salt
2 dash (2g) 4 dash (3g)
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
garlic, minced garlic, minced
1/2 clove(s) (2g) 1 clove(s) (3g)
eggs eggs
1/4 large (13g) 1/2 large (25g)
curry powder curry powder
3 dash (1g) 1/4 tbsp (2g)
ground coriander ground coriander
3 dash (1g) 1/4 tbsp (1g)
ground cumin ground cumin
3 dash (1g) 1/4 tbsp (2g)
onion, diced onion, diced
1/4 medium (2-1/2" dia) (28g) 1/2 medium (2-1/2" dia) (55g)
fresh cilantro, chopped fresh cilantro, chopped
4 tbsp (4g) 1/2 cup (8g)
ground chicken, raw ground chicken, raw
4 oz (113g) 1/2 lbs (227g)

1. Add all ingredients except the oil to a large bowl and mix together with your hands. Be careful to not
over-mix.
2. Form into long patties (for accurate serving size, make the number of patties listed in the recipes serving
details).
3. Heat a large skillet with oil over medium heat. Add the patties and fry for about 5-7 minutes on each side
until they are cooked through. Serve.

Greek cucumber &feta salad

182 cals 6g protein 13g fat 9g carbs 1g fiber
 For single meal: For all 2 meals:
cucumber cucumber
3/4 cucumber (8-1/4") (226g) 1 1/2 cucumber (8-1/4") (452g)
dill weed, fresh dill weed, fresh
3/4 tbsp, chopped (1g) 1 1/2 tbsp, chopped (2g)
black pepper black pepper
3/4 dash (0g) 1 1/2 dash (0g)
feta cheese feta cheese
3 tbsp, crumbled (28g) 6 tbsp, crumbled (56g)
red wine vinegar red wine vinegar
1 1/2 tbsp (23mL) 3 tbsp (45mL)
olive oil olive oil
1/2 tbsp (8mL) 1 tbsp (15mL)
salt salt
3/4 dash (0g) 1 1/2 dash (1g)

1. Cut cucumber to preferred size.

2. In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3. Drizzle over cucumbers.
4. Sprinkle dill and feta on top.
5. Serve.