Meal Plan Nutritional Facts
|
BAKED SWAI |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Fish |
6 |
21 |
0 |
2 |
105 |
|
Sweet Potato (Cinnamon, Apricot) |
5 |
2 |
36 |
0 |
160 |
|
Brussels |
2 |
|
|
|
|
|
TOTAL |
|
23 |
25 |
2 |
265 |
|
|
|
|
|
|
|
|
GRILLED SALMON |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Fish |
6 |
44 |
0 |
8 |
253 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Asparagus |
2 |
|
|
|
|
|
TOTAL |
|
47.6 |
40.4 |
8 |
437 |
|
|
|
|
|
|
|
|
SPICY SHRIMP |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Shrimp |
7 |
42 |
0 |
2 |
196 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Mango |
1 |
0 |
5 |
0 |
18 |
|
Avocado |
2 |
1 |
5 |
8 |
91 |
|
Aioli |
1 |
0 |
0 |
16 |
148 |
|
TOTAL |
|
46.6 |
50.4 |
26 |
637 |
|
|
|
|
|
|
|
|
SHRIMP STIR FRY |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Shimp |
7 |
42 |
0 |
2 |
196 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Soy Sauce |
2 TBSP |
4 |
0 |
0 |
20 |
|
Sesame Seed Oil |
1 TBSP |
0 |
0 |
14 |
120 |
|
Mix veg |
2 |
|
|
|
|
|
TOTAL |
|
49 |
33 |
17 |
520 |
|
|
|
|
|
|
|
|
GRILLED CHICKEN |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Chicken Breast |
6 |
45 |
0 |
5 |
238 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Brussels |
2 |
|
|
|
|
|
TOTAL |
|
48 |
33 |
6 |
422 |
|
|
|
|
|
|
|
|
BAKED THIGH |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Chicken Thigh |
5 |
35 |
0 |
12 |
254 |
|
Sweet Potato (Cinnamon, Apricot) |
5 |
2 |
36 |
0 |
160 |
|
Spinach |
2 |
|
|
|
|
|
TOTAL |
|
37 |
25 |
12 |
414 |
|
|
|
|
|
|
|
|
BUFFALO CHICKEN WRAP |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Chicken Breast |
6 |
45 |
0 |
5 |
238 |
|
Franks Red Hot |
2 |
0.4 |
2 |
1 |
15 |
|
Wrap |
1 Wrap |
8 |
3 (NET) |
6 |
110 |
|
Dressing |
2 TBSP |
4 |
2 |
2 |
35 |
|
TOTAL |
|
57.4 |
4 |
14 |
398 |
|
|
|
|
|
|
|
|
FAJITA STEAK WRAP |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Flank Steak |
6 |
38.6 |
0 |
9.1 |
245 |
|
Wrap |
1 Wrap |
8 |
3 (NET) |
6 |
110 |
|
TOTAL |
|
46.6 |
0 |
15.1 |
355 |
|
|
|
|
|
|
|
|
CHICKEN STIR FRY |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Chicken Breast |
6 |
45 |
0 |
5 |
238 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Soy Sauce |
2 TBSP |
4 |
0 |
0 |
20 |
|
Sesame Seed Oil |
1 TBSP |
0 |
0 |
14 |
120 |
|
Veg Mix |
2 |
|
|
|
|
|
TOTAL |
|
52.6 |
40.4 |
22 |
562 |
|
|
|
|
|
|
|
|
STEAK AVOCADO |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Flank Steak |
6 |
38.6 |
0 |
9.1 |
245 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Avocado |
2 |
1 |
5 |
9 |
95 |
|
Black Beans |
1 |
4 |
5 |
0 |
15 |
|
Corn |
1 |
0 |
5 |
0 |
13 |
|
Dressing |
2 |
2 |
2 |
7 |
76 |
|
TOTAL |
|
49.2 |
57.4 |
25.1 |
628 |
|
|
|
|
|
|
|
|
GRILLED STEAK |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Flank Steak |
6 |
38.6 |
0 |
9.1 |
245 |
|
Sweet Potato (Cinnamon, Apricot) |
5 |
2 |
36 |
0 |
160 |
|
Spinach |
2 |
|
|
|
|
|
Chimichurri |
2 TSBP |
0.5 |
1 |
9 |
85 |
|
TOTAL |
|
40.6 |
36 |
9.1 |
405 |
|
|
|
|
|
|
|
|
BEEF STIR FRY |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Flank Steak |
6 |
38.6 |
0 |
9.1 |
245 |
|
Jasmine Rice (Cilantro, Lime) |
5 |
3.6 |
40.4 |
0 |
184 |
|
Soy Sauce |
2 TBSP |
4 |
0 |
0 |
20 |
|
Sesame Seed Oil |
1 TBSP |
0 |
0 |
14 |
120 |
|
Veg Mix |
2 |
|
|
|
|
|
TOTAL |
|
46.2 |
40.4 |
23.1 |
569 |
|
|
|
|
|
|
|
|
PROTEIN WAFFLE |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Waffle mix |
1/2 CUP |
15 |
32 |
3 |
220 |
|
Cacao Powder |
2 TBSP |
<2 |
6 |
1 |
20 |
|
Agave |
2 TBSP |
0 |
32 |
0 |
160 |
|
TOTAL |
|
17 |
70 |
4 |
400 |
|
|
|
|
|
|
|
|
BREAKFAST BURRITO |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Wrap |
1 Wrap |
8 |
3 (NET) |
6 |
110 |
|
Eggs |
2 Large |
13 |
1 |
10 |
143 |
|
Black Beans |
0.5 |
2 |
3 |
0 |
7 |
|
Corn |
0.5 |
0 |
3 |
0 |
6 |
|
Cheddar |
14 Grams |
3 |
1 |
4 |
55 |
|
Avocado |
2 |
1 |
5 |
9 |
95 |
|
TOTAL |
|
27 |
13 |
29 |
416 |
|
|
|
|
|
|
|
|
PROTEIN MUFFINS |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Protein Powder (RAW) |
10 Grams |
8 |
1 |
1 |
37 |
|
Almond Flour |
1/3 Cup |
8 |
7 |
4 |
237 |
|
Almond Milk |
1/4 Cup |
0 |
0 |
0 |
5 |
|
Eggs |
1 Large |
6 |
0 |
5 |
71 |
|
Greek Yogurt |
20 Grams |
1 |
1 |
0 |
12 |
|
Butter |
9 Grams |
0 |
0 |
9 |
80 |
|
TOTAL |
|
23 |
9 |
19 |
442 |
|
|
|
|
|
|
|
|
TUNA WRAP |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Wrap |
1 Wrap |
8 |
3 (NET) |
6 |
110 |
|
Tuna |
170 GRAMS |
42 |
0 |
0.5 |
200 |
|
Mayo |
35 GRAMS |
0 |
0 |
25 |
250 |
|
TOTAL |
|
50 |
0 |
31.5 |
560 |
|
|
|
|
|
|
|
|
PESTO CHICKEN WRAP |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Wrap |
1 Wrap |
8 |
3 (NET) |
6 |
110 |
|
Chicken Breast |
6 |
45 |
0 |
5 |
238 |
|
Pesto |
2 TBSP |
2 |
1 |
12 |
120 |
|
Shredded Mozzarella |
2 |
7 |
1 |
3.5 |
80 |
|
TOTAL |
|
62 |
2 |
26.5 |
548 |
|
|
|
|
|
|
|
|
CHIMICHURRI STEAK WRAP |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Flank Steak |
6 |
38.6 |
0 |
9.1 |
245 |
|
Chimichurri |
2 TSBP |
0.5 |
1 |
9 |
85 |
|
Wrap |
1 Wrap |
8 |
3 (NET) |
6 |
110 |
|
TOTAL |
|
47.1 |
1 |
24.1 |
440 |
|
|
|
|
|
|
|
|
MOZZARELLA PESTO CHICKEN (PASTA) |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Chicken Breast |
6 |
45 |
0 |
5 |
238 |
|
Pesto |
2 TBSP |
2 |
1 |
12 |
120 |
|
Shredded Mozzarella |
2 |
7 |
1 |
3.5 |
80 |
|
Protein Pasta |
2 |
10 |
39 |
1 |
190 |
|
TOTAL |
|
64 |
41 |
21.5 |
628 |
|
|
|
|
|
|
|
|
BUFFALO CHICKEN MAC & CHEESE |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Cheese Sauce |
2 |
21 |
6 |
12.5 |
220 |
|
Chicken Breast |
6 |
45 |
0 |
5 |
238 |
|
Protein Pasta |
2 |
10 |
39 |
1 |
190 |
|
Franks Red Hot |
2 |
0.4 |
2 |
1 |
15 |
|
TOTAL |
|
76.4 |
47 |
19.5 |
663 |
|
|
|
|
|
|
|
|
VANILLA OATMEAL COOKIE YOGURT |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Raw Protein |
1 Scoop |
25 |
3 |
0 |
110 |
|
Non Fat Greek Yogurt |
1 Cup |
17.8 |
6.7 |
0 |
100 |
|
Honey |
10 Grams |
0 |
8.2 |
0 |
30 |
|
Granola |
1/4 Cup |
2.3 |
15 |
4.5 |
98 |
|
TOTAL |
|
45.1 |
32.9 |
4.5 |
338 |
|
|
|
|
|
|
|
|
BACON EGG AND CHEESE BITES |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Bites |
4 Each |
28 |
4 |
32 |
400 |
|
TOTAL |
|
28 |
4 |
32 |
400 |
|
|
|
|
|
|
|
|
"SMASH BURGER" BOWL |
PROTION (oz) |
PROTEIN (g) |
CARBS (g) |
FAT (g) |
CALORIES |
|
Baked Fries |
4 |
2 |
22 |
3 |
100 |
|
Ground Beef |
6 |
36 |
0 |
14 |
280 |
|
Camarelized Onion |
2 |
1 |
10 |
1 |
46 |
|
Protein Big Mac Sauce |
2 TBSP |
4 |
2 |
0 |
30 |
|
Shredded Cheddar Cheese |
14 Grams |
3 |
1 |
4 |
55 |
|
TOTAL |
|
46 |
35 |
22 |
511 |