Meal: Protein Shake

1 cup spinach 1 scoops elite protein 5 almonds 1/3 cup quinoa

Blend the spinach, almonds and quinoa with 14 oz. of water pulse protein in blended mix

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Shake up the protein and eat with almonds separate.

Meal: Chicken Wrap

3 oz. chicken 6 full leafs of romaine 1/4 cup tomatoes, onions, peppers 1tbs lemon juice 4 tbsp. cottage cheese
1/2 cup black beans

Mix , onions, celery, lemon juice, cottage cheese and pickles. Wrap chicken, black beans, tomatoes, onions, peppers and lemon juice in the full leafs of romaine or other lettuce. Eat black beans on the side and put fresh salsa on both to enjoy.

Meal: chicken salad

5 oz. cooked chicken 1/4 cup peppers 1/4 cup tomatoes 1/8 cup purple onions 2.5 cups dark green salad 1 tbsp. olive oil 2 tbsp. balsamic vinegar

Top dark green salad with cooked chicken and sprinkle mushrooms, diced tomatoes purple onions, oil and vinegar

Meal: Apple Oat Meal Pancakes

1 cup steal cut oats 1 cored apple 1 cup low fat cottage cheese 1 full egg 1 tsp. vanilla extract 1 tbsp. cinnamon

5 egg whites 10 almonds Blend all ingredients in a blender until pancake consistency. Pour batter onto medium skillet and make 3 in pancakes. The above serving is for both breakfast and lunch. Eat 60% of the pancakes for breakfast and 40% of the pancakes for this lunch.

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Shake up the protein and eat with almonds separate.

Meal: Apple Oat Meal Pancakes

1 1 1 5 cup steal cut oats cored apple cup low fat cottage cheese egg whites 1 full egg 1 tsp. vanilla extract 1 tbsp. cinnamon 10 almonds

Blend all ingredients in a blender until pancake consistency. Pour batter onto medium skillet and make 3 in pancakes. You made this for breakfast. Eat 60% of the pancakes for breakfast and 40% of the pancakes for this lunch.

Meal: Chicken and Veggies

3 oz. chicken 1.5 cup broccoli 1.5 cup carrots 1.5 cup cauliflower 1 tbsp. apple cider vinegar

Cook the chicken an with your favorite herbs and spices then steam the veggies and drizzle apple cider vinegar on top. Make double so that you have lunch for tomorrow

Meal: Veggie Egg Omelet

4 egg whites 2 full eggs 1 oz. mozzarella cheese 1 cup shredded arugula Add arugula to wisped eggs. Spray large pan and cook on medium heat. Flip and cook to desire. Add mozzarella cheese and as much fresh salsa as you can handle. Eat Quinoa on the side. 1/2 cup quinoa Light cooking spray

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Meal: Chicken and Veggies

3 oz. chicken 1.5 cup broccoli 1.5 cup carrots 1.5 cup cauliflower 1 tbsp. apple cider vinegar

Cook the chicken an with your favorite herbs and spices then steam the veggies and drizzle apple cider vinegar on top. Make double so that you have lunch for tomorrow

Meal: Quinoa Salad

1/2 cup quinoa 1tbs udos oil 1/2 cup chopped rotisserie chicken 1/4 cup zucchini 1/4 cup celery 1 tbsp. lemon juice 1/4 cup red peppers 1 tbsp. jalapeo Cook quinoa and add chopped celery, red peppers, chicken, zucchini and jalapeo and sprinkle lemon juice and udos oil. Add sea salt and pepper to taste. Feel free to add spices and herbs as desired. I personally love lots of cilantro cayenne and garlic. Make 2 times as much and serve for lunch tomorrow

Meal: Protein Shake

1 cup spinach 1 scoops elite protein 5 almonds 1/3 cup quinoa

Blend the spinach, almonds and quinoa with 14 oz. of water pulse protein in blended mix

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Shake up the protein and eat with almonds separate.

Meal: Quinoa Salad

1/2 1/2 1/4 1/4 cup cup cup cup quinoa chopped rotisserie chicken celery red peppers 1tbs udos oil 1/4 cup zucchini 1 tbsp. lemon juice 1 tbsp. jalapeo

Cook quinoa and add chopped celery, red peppers, chicken, zucchini and jalapeo and sprinkle lemon juice and udos oil. Add sea salt and pepper to taste. Feel free to add spices and herbs as desired. I personally love lots of cilantro and cayenne.

Meal: Chicken Wrap

3 oz. chicken 6 full leafs of romaine 1/4 cup tomatoes, onions, peppers 1tbs lemon juice 4 tbsp. cottage cheese
1/2 cup black beans

Mix , onions, celery, lemon juice, cottage cheese and pickles. Wrap chicken, black beans, tomatoes, onions, peppers and lemon juice in the full leafs of romaine or other lettuce. Eat black beans on the side and put fresh salsa on both to enjoy.

Meal: Apple Oat Meal Pancakes

1 cup steal cut oats 1 cored apple 1 cup low fat cottage cheese 5 egg whites 1 full egg 1 tsp. vanilla extract 1 tbsp. cinnamon 10 almonds

Blend all ingredients in a blender until pancake consistency. Pour batter onto medium skillet and make 3 in pancakes. The above serving is for two people. Eat each pancake with 2 or three almonds

Meal: Apple Oat Meal Pancakes

1 1 1 5 cup steal cut oats cored apple cup low fat cottage cheese egg whites 1 full egg 1 tsp. vanilla extract 1 tbsp. cinnamon 10 walnuts

You should have made this meal for breakfast. 70% of the pancakes should have been eaten with breakfast and 30% eaten as a snack with walnuts instead of almonds.

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Shake up the protein and eat with almonds separate.

Meal: Chicken and Veggies

4 oz. chicken 2 cups asparagus 1/4 cup chopped almonds 1 tbsp. fresh garlic

Cook the chicken an with your favorite herbs and spices then steam the asparagus and add chopped almonds and garlic to the top of your asparagus

Meal: Veggie Egg Omelet

4 egg whites 2 full eggs 1 oz. mozzarella cheese 1 cup shredded arugula Add arugula to wisped eggs. Spray large pan and cook on medium heat. Flip and cook to desire. Add mozzarella cheese and as much fresh salsa as you can handle. Eat Quinoa on the side. 1/2 cup quinoa Light cooking spray

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Shake up the protein and eat with almonds separate.

Meal: Chicken and Veggies

4 oz. chicken 2 cups asparagus 1/4 cup chopped almonds 1 tbsp. fresh garlic Cook the chicken an with your favorite herbs and spices then steam the asparagus and add chopped almonds and garlic to the top of your asparagus

Meal: Quinoa Salad

1/2 1/2 1/4 1/4 cup cup cup cup quinoa chopped rotisserie chicken celery red peppers 1tbs udos oil 1/4 cup zucchini 1 tbsp. lemon juice 1 tbsp. jalapeo

Cook quinoa and add chopped celery, red peppers, chicken, zucchini and jalapeo and sprinkle lemon juice and udos oil. Add sea salt and pepper to taste. Feel free to add spices and herbs as desired. I personally love lots of cilantro and cayenne.

Meal: Cereal and apple

1.5 cups healthy kashi cereal 1 cup almond milk 1 apple

Meal: Quinoa Salad

1/2 1/2 1/4 1/4 cup cup cup cup quinoa chopped rotisserie chicken celery red peppers 1tbs udos oil 1/4 cup zucchini 1 tbsp. lemon juice 1 tbsp. jalapeo

Cook quinoa and add chopped celery, red peppers, chicken, zucchini and jalapeo and sprinkle lemon juice and udos oil. Add sea salt and pepper to taste. Feel free to add spices and herbs as desired. I personally love lots of cilantro and cayenne.

Meal: Protein Shake

1.5 scoops elite protein 10 almonds

Shake up the protein and eat with almonds separate.

Meal: Veggie Egg Omelet

4 2 1 1 egg whites full eggs oz. mozzarella cheese cup shredded arugula Light cooking spray

Add arugula to wisped eggs. Spray large pan and cook on medium heat. Flip and cook to desire. Add mozzarella cheese and as much fresh salsa as you can handle. .