Meal 1 - Breakfast Peanut Butter Banana Oatmeal 283 kcal « 36 g Carbs « 6 g Fat + 21g Protein INGREDIENTS + 1/3 cup Water + 1/2 whole Banana ¢ 1/2 tbsp Peanut Butter (Natural) « 1/4 cup Whey Protein Powder © 1/8 tsp Cinnamon 1/3 cup Rolled Oats + 1/4 cup Unsweetened Almond Milk DIRECTIONS 1. Cook the oats and whey protein powder over the stove on medium heat with the water for approximately 5-10 minutes until thick desired consistency is reached (or use microwave) 2. Once cooked transfer to a bowl and top with peanut butter, banana and milk, and sprinkle with cinnamonMeal 2 - Lunch Teriyaki Chicken 563 kcal « 42 g Carbs « 35 g Fat 23 g Protein INGREDIENTS * 85g Chicken Breast +1 cup Broccoli «1/2 cup Brown Rice ¢ 1 whole Carrot «1 tsp Minced Ginger +1 tsp Rice Vinegar © 1/4 tsp Garlic Powder * 1tbsp Tamari Sauce 1 tbsp Olive Oil + 1/2 tbsp Honey +1 tsp Sesame Seeds DIRECTIONS 1. Grate the carrot. Mix the honey, tamari sauce, ginger, garlic, and vinegar together and set aside 2. Cook the chicken ona non stick pan with the olive oil over medium heat until browned then pour in the sauce and cook until all of the chicken is evenly coated 3.Steam the broccoli until soft 4. Serve the chicken, carrots, and broccoli over the brown rice and garnish with the sesame seedsMeal 3 - Snack Creamy Nut Protein Smoothie 568 kcal « 80 g Carbs « 14 g Fat * 33 g Protein INGREDIENTS +1 tbsp Almond Butter © 3/4 cup Water * 1 whole Banana «1 whole Pear + 2 whole Pitted Dates * 1 scoop Blessed Choc Coconut Protein Powder + 3/4 cup Unsweetened Almond Milk © 1/4 tsp Cinnamon DIRECTIONS 1. Place the liquids into the blender first with the Blessed protein powder 2. Chop the pear into small pieces, then add remaining ingredients to blender and blend until smooth 3. Enjoy!Meal 4 - Dinner Coconut Chickpea Curry 604 kcal ¢ 94 g Carbs « 21g Fat « 19 g Protein INGREDIENTS. + 1 tbsp Olive Oil * 1/2 whole Red Onion ¢ 1/2 tsp Minced Ginger «1 tsp Curry Powder + 1/4 tsp Turmeric ¢ 1/2 cup Coconut Milk 1 tbsp Cilantro «1 whole Tomato + 1/2. cup Canned Chickpeas « 1/4 cup Basmati Rice DIRECTIONS 1. Dice the onion and tomato and chop the cilantro 2. Cook the rice as directed 3.On anon stick pan cook the onions and veggies with the oil and once browned transfer to a saucepan 4.In the saucepan add the coconut milk and remaining ingredients and cook over medium heat until thickens before serving over riceMeal 1 - Breakfast Tofu Breakfast Sandwich 274 kcal ¢ 32 g Carbs « 10 g Fat « 15 g Protein INGREDIENTS +1 slice Rye Bread + 1/4 cup Button Mushrooms ¢ 1/2 cup Tofu © 1/4 cup Kale * 2 tbsp Hummus © 1/4 cup Sprouts 1/4 whole Tomato + 1/4 whole Red Onion 1/4 tsp Chili Flakes DIRECTIONS 1. Slice the tofu, then saute kale, mushrooms and tofu with the chili flakes over medium heat on anon stick pan 2. Toast the bread 3. Spread the hummus over both sides of the toast and evenly place the remaining ingredients onto the toasted breadMeal 2 - Lunch Lasagna Soup 557 kcal « 61 g Carbs « 21 g Fat * 28g Protein INGREDIENTS + 1/2 whole Red Onion © 1/2 cup Tomato Sauce * 1 cup Chicken Broth (Or Chicken Stock) 1/2 tsp Chili Flakes «1/2 tbsp Basil + 1/4 tsp Oregano * 1/2 cup Lasagna Noodles 1 slice Cheddar Cheese +1 tbsp Tomato Paste * 85 g Lean Ground Beef ¢ 1/4 tbsp Parsley DIRECTIONS 1. Chop the onion, parsley and oregano 2. Brown the beef in a non stick pan with the onion until fully cooked 3. Then add the remaining ingredients except for the cheese and bring toa boil then reduce to a simmer and cook for 20 minutes or until noodles are cooked 4. Once ready, shred cheddar cheese and garnish on topMeal 3 - Snack Strawberry Chai Protein Smoothie 555 kcal ¢ 52 g Carbs « 21g Fat * 41g Protein INGREDIENTS. * 1 scoop Blessed Vanilla Chai Protein Powder + 1 cup Unsweetened Soy Milk * 1 whole Banana * 2 tbsp Ground Flax Seeds «2 tbsp Hemp Seeds + 3/4 cup Frozen Strawberries DIRECTIONS 1. Place the liquids into the blender first 2. Add remaining ingredients to blender and blend until smooth 3. Enjoy!Meal 4 - Dinner Coconut Chickpea Curry 604 kcal ¢ 94 g Carbs « 21g Fat « 19 g Protein INGREDIENTS. + 1 tbsp Olive Oil * 1/2 whole Red Onion ¢ 1/2 tsp Minced Ginger «1 tsp Curry Powder + 1/4 tsp Turmeric ¢ 1/2 cup Coconut Milk 1 tbsp Cilantro «1 whole Tomato + 1/2. cup Canned Chickpeas « 1/4 cup Basmati Rice DIRECTIONS 1. Dice the onion and tomato and chop the cilantro 2. Cook the rice as directed 3.On anon stick pan cook the onions and veggies with the oil and once browned transfer to a saucepan 4.In the saucepan add the coconut milk and remaining ingredients and cook over medium heat until thickens before serving over riceMeal 1 - Breakfast Creamy Almond Oatmeal 272 kcal « 44 g Carbs « 8 g Fat « 9g Protein INGREDIENTS + 1/2 cup Rolled Oats + 1/2 whole Apple * 1/2 cup Water © 1/4 tsp Cinnamon 1/2 tbsp Almond Butter + 1/2 cup Unsweetened Almond Milk DIRECTIONS 1. Chop the apple into small pieces 2. Cook the oats and chopped apple over the stove on medium heat with the water for approximately 10-15 minutes until desired consistency is reached 3. Once cooked transfer to a bowl and top with almond butter and milk, and sprinkle with cinnamonMeal 2 - Lunch Chicken Bowl 567 kcal « 63 g Carbs « 21g Fat « 34 g Protein INGREDIENTS. + 1/2. cup Quinoa (Cooked) ¢ 1/2 whole Zucchini «1 tbsp Olive Oil * 1 tbsp Lemon Juice 1/2 tsp Salt + 1/2 tsp Pepper * 85g Chicken Breast © 1/2 cup Button Mushrooms DIRECTIONS 1. Cook the quinoa with 1 C of water, bring to a boil and then simmer for 15 minutes until the water is absorbed 2. Cook the chicken, mushroom and zucchini on a grill pan over medium heat until chicken is no longer pink and veggies have softened and browned 3. Once the quinoa and chicken and veggies are cooked assemble the remaining ingredients and mix them all together in a bowl over the quinoaMeal 3 - Snack Salmon And Cream Cheese Rye Crispbread 399 kcal « 37 g Carbs « 19 g Fat « 24 g Protein INGREDIENTS + 5 whole Rye Crispbread * 85 g Smoked Salmon * 3 tbsp Low Fat Cream Cheese © 1/2 whole Cucumber «1/2 tbsp Basil + 1/4 tsp Pepper © 1/4 tsp Salt DIRECTIONS 1. Spread the cream cheese onto the rye crispbreads 2. Top with remaining ingredients 3. Sprinkle some salt & pepper on top for added taste‘ . Meal 4 - Dinner Santa Fe Salad 741 kcal « 53 g Carbs « 48 g Fat « 24 g Protein INGREDIENTS * 85g Chicken Breast © 1/4 cup Canned Black Beans * 1 whole Tomato «1 cup Quinoa (Cooked) +1 cup Spinach © 1/4 cup Canned Corn 1 tbsp Olive Oil * 1 tbsp Lemon Juice + 1/2 whole Avocado DIRECTIONS 1. Grill the chicken on a grilling pan over medium heat 2. Mix the remaining ingredients in a bowl and then top with the chicken, avocado, olive oil and lemon juice to serveMeal 1 - Breakfast Strawberry Almond Smoothie 299 kcal « 44 g Carbs « 14 g Fat ¢ 8 g Protein INGREDIENTS + 1 cup Unsweetened Almond Milk + 1/2 cup Frozen Strawberries « 1/2 whole Banana «1 tbsp Almond Butter + 1/4 cup Rolled Oats DIRECTIONS 1. Add all of the ingredients into a blender 2. Blend until smooth 3.Pour into a glass and enjoy!Meal 2 - Lunch Chicken Bowl 567 kcal « 63 g Carbs « 21g Fat « 34 g Protein INGREDIENTS. + 1/2. cup Quinoa (Cooked) ¢ 1/2 whole Zucchini «1 tbsp Olive Oil * 1 tbsp Lemon Juice 1/2 tsp Salt + 1/2 tsp Pepper * 85g Chicken Breast © 1/2 cup Button Mushrooms DIRECTIONS 1. Cook the quinoa with 1 C of water, bring to a boil and then simmer for 15 minutes until the water is absorbed 2. Cook the chicken, mushroom and zucchini on a grill pan over medium heat until chicken is no longer pink and veggies have softened and browned 3. Once the quinoa and chicken and veggies are cooked assemble the remaining ingredients and mix them all together in a bowl over the quinoaMeal 3 - Snack Chia Seed Protein Pudding 564 kcal « 32 g Carbs « 32 g Fat « 42 g Protein INGREDIENTS. * 1 scoop Blessed Vanilla Chai Protein Powder + 4 tbsp Chia Seeds + 1.5 cup Unsweetened Soy Milk © 1/2 cup Frozen Strawberries 2 tbsp Walnuts + 1/4 tsp Vanilla Extract DIRECTIONS 1. Mix all of the ingredients except the strawberries and walnuts together in a masonjar and leave in the fridge overnight so it's ready to eat the next day 2. Top with strawberries and walnuts to serveMeal 4 - Dinner Coconut Chickpea Curry 604 kcal ¢ 94 g Carbs « 21g Fat « 19 g Protein INGREDIENTS. + 1 tbsp Olive Oil * 1/2 whole Red Onion ¢ 1/2 tsp Minced Ginger «1 tsp Curry Powder + 1/4 tsp Turmeric ¢ 1/2 cup Coconut Milk 1 tbsp Cilantro «1 whole Tomato + 1/2. cup Canned Chickpeas « 1/4 cup Basmati Rice DIRECTIONS 1. Dice the onion and tomato and chop the cilantro 2. Cook the rice as directed 3.On anon stick pan cook the onions and veggies with the oil and once browned transfer to a saucepan 4.In the saucepan add the coconut milk and remaining ingredients and cook over medium heat until thickens before serving over riceMeal 1 - Breakfast Strawberry Almond Smoothie 299 kcal « 44 g Carbs « 14 g Fat ¢ 8 g Protein INGREDIENTS + 1 cup Unsweetened Almond Milk + 1/2 cup Frozen Strawberries « 1/2 whole Banana «1 tbsp Almond Butter + 1/4 cup Rolled Oats DIRECTIONS 1. Add all of the ingredients into a blender 2. Blend until smooth 3.Pour into a glass and enjoy!Meal 2 - Lunch \ Minestrone Soup 550 kcal « 62 g Carbs « 22 g Fat « 34g Protein INGREDIENTS + 85 gLean Ground Beef * 1 whole Tomato * 1/2 cup Whole Wheat Shell Pasta * 1/4 cup Canned Kidney Beans «1 tbsp Parmesan Cheese + 1/4 cup Celery ¢ 1/2 tbsp Basil «1/4 tsp Thyme 1/2 whole Red Onion + 1/2 tbsp Olive Oil * 1.5 cup Chicken Broth (Or Chicken Stock) © 1/2 whole Carrot DIRECTIONS 1. Chop the vegetables 2. Brown the beef in a saucepan with the olive oil 3. Add the veggies once the meat has browned and saute 4.Once veggies have softened add the remaining ingredients except cheese and bring to a boil, then reduce to a simmer for 15 minutes. 5. Garnish with the parmesan cheese 6. If you are gluten free, substitute the pasta for your preferred typeMeal 3 - Snack Salmon And Cream Cheese Rye Crispbread 399 kcal « 37 g Carbs « 19 g Fat « 24 g Protein INGREDIENTS + 5 whole Rye Crispbread * 85 g Smoked Salmon * 3 tbsp Low Fat Cream Cheese © 1/2 whole Cucumber «1/2 tbsp Basil + 1/4 tsp Pepper © 1/4 tsp Salt DIRECTIONS 1. Spread the cream cheese onto the rye crispbreads 2. Top with remaining ingredients 3. Sprinkle some salt & pepper on top for added taste‘ . Meal 4 - Dinner Santa Fe Salad 741 kcal « 53 g Carbs « 48 g Fat « 24 g Protein INGREDIENTS * 85g Chicken Breast © 1/4 cup Canned Black Beans * 1 whole Tomato «1 cup Quinoa (Cooked) +1 cup Spinach © 1/4 cup Canned Corn 1 tbsp Olive Oil * 1 tbsp Lemon Juice + 1/2 whole Avocado DIRECTIONS 1. Grill the chicken on a grilling pan over medium heat 2. Mix the remaining ingredients in a bowl and then top with the chicken, avocado, olive oil and lemon juice to serveMeal 1 - Breakfast Egg and Avocado Toast 271 kcal « 25 g Carbs « 14 g Fat » 12 g Protein INGREDIENTS +1 slice Wholegrain Bread + 1 whole Egg * 1/4 whole Avocado. © 1/4 cup Sprouts DIRECTIONS 1. Toast the bread, and boil egg to desired specification 2. Mash the avocado onto the slice of toast 3. Top with the sliced egg, sprouts, and sprinkle pepper and salt on top 4. If you are gluten free, substitute the bread for your preferred typeMeal 2 - Lunch Vegan Quinoa Buddha Bowl 555 kcal ¢ 75 g Carbs 25 g Fat « 18 g Protein INGREDIENTS + 1/2 cup Quinoa (Raw) ¢ 5 whole Brussel Sprouts 1 tbsp Tahini «1 tbsp Lemon Juice + 1/2 tsp Salt © 1/2 tsp Pepper * 1/2 whole Avocado DIRECTIONS 1. Steam the brussel sprouts until softened 2. Cook the quinoa with 1 cup of water, bring to a boil and then simmer for 12 minutes or until all of the water as been absorbed 3. Fill the bottom of the bowl with cooked quinoa then top with the remaining ingredientsMeal 3 - Snack Green Protein Smoothie 522 kcal ¢ 58 g Carbs « 10 g Fat « 52 g Protein INGREDIENTS + 3/4 cup Plain Greek Yogurt © 1/2 cup Spinach «1/2 cup Kale * 1 whole Banana + 2 tbsp Chia Seeds © 1/2 tsp Turmeric 1/2 cup Frozen Mango * 1 scoop Oxy Whey Or Blessed Protein Powder + 1 cup Unsweetened Soy Milk DIRECTIONS 1. Place the liquids into the blender first with 2-3 ice cubes and your choice of protein powder 2. Add remaining ingredients to blender and blend until smooth 3. Enjoy!Meal 4 - Dinner Coconut Chickpea Curry 604 kcal ¢ 94 g Carbs « 21g Fat « 19 g Protein INGREDIENTS. + 1 tbsp Olive Oil + 1/2 whole Red Onion * 1/2 tsp Minced Ginger 1 tsp Curry Powder © 1/4 tsp Turmeric + 1/2 cup Coconut Milk +1 thsp Cilantro * 1 whole Tomato * 1/2 cup Canned Chickpeas «1/4 cup Basmati Rice DIRECTIONS 1. Dice the onion and tomato and chop the cilantro 2. Cook the rice as directed 3.On anon stick pan cook the onions and veggies with the oil and once browned transfer to a saucepan 4. In the saucepan add the coconut milk and remaining ingredients and cook over medium heat until thickens before serving over riceMeal 1 - Breakfast Creamy Almond Oatmeal 272 kcal « 44 g Carbs « 8 g Fat « 9g Protein INGREDIENTS + 1/2 cup Rolled Oats + 1/2 whole Apple * 1/2 cup Water © 1/4 tsp Cinnamon 1/2 tbsp Almond Butter + 1/2 cup Unsweetened Almond Milk DIRECTIONS 1. Chop the apple into small pieces 2. Cook the oats and chopped apple over the stove on medium heat with the water for approximately 10-15 minutes until desired consistency is reached 3. Once cooked transfer to a bowl and top with almond butter and milk, and sprinkle with cinnamonMeal 2 - Lunch Coconut Chickpea Curry 604 kcal ¢ 94 g Carbs « 21g Fat « 19 g Protein INGREDIENTS. + 1 tbsp Olive Oil * 1/2 whole Red Onion ¢ 1/2 tsp Minced Ginger «1 tsp Curry Powder + 1/4 tsp Turmeric ¢ 1/2 cup Coconut Milk 1 tbsp Cilantro «1 whole Tomato + 1/2. cup Canned Chickpeas « 1/4 cup Basmati Rice DIRECTIONS 1. Dice the onion and tomato and chop the cilantro 2. Cook the rice as directed 3.On anon stick pan cook the onions and veggies with the oil and once browned transfer to a saucepan 4.In the saucepan add the coconut milk and remaining ingredients and cook over medium heat until thickens before serving over riceMeal 3 - Snack Blueberry Protein Smoothie 495 kcal « 50 g Carbs « 11 g Fat « 52 g Protein INGREDIENTS + 1 cup Unsweetened Soy Milk + 3/4 cup Plain Greek Yogurt © 1 cup Blueberries * 1/2 whole Banana «1 tbsp Hemp Seeds +1 tsp Vanilla Extract * 1 scoop Oxy Whey Or Blessed Protein Powder DIRECTIONS 1. Place the liquids into the blender first with your choice of protein powder 2. Add remaining ingredients to blender and blend until smooth 3. Enjoy!Meal 4 - Dinner Chicken Rice Soup 562 kcal ¢ 35 g Carbs « 31 g Fat « 27 g Protein INGREDIENTS * 85 g Pre Cooked Chicken Breast © 1/2 cup Brown Rice * 1 whole Carrot 1/2 whole Zucchini 1/2 tsp Thyme + 1 whole Green Onion Stalk © 1/2 tsp Pepper 1 tbsp Olive Oil ¢ 1/2 tbsp Lemon Juice + 1.5 cup Chicken Broth (Or Chicken Stock) DIRECTIONS 1. Dice green onion stalk and zucchini, chop carrots 2. Shred pre-cooked chicken 3. Cook brown rice as per packaging instructions 4. Add the veggies to anon stick pot with the olive oil and cook until soft 5. Add the remaining ingredients except the green onion and lemon to the pot and bring to a boil and reduce to a simmer for 15 minutes 6. Garnish with the green onion and pepper and squeeze in some lemon for taste