Meal 1 - Breakfast Quinoa Pepper Sausage Bowl 270 kcal ¢ 33 g Carbs « 10 g Fat « 16 g Protein INGREDIENTS + 56 g Lean Sausage » 1/2 whole Red Onion «1/2 whole Red Bell Pepper © 1/8 tsp Garlic Powder «1/4 tsp Pepper + 1/2. cup Quinoa (Cooked) DIRECTIONS 1. Chop the sausage, and then saute the onion, pepper, and sausage with a sprinkle of garlic powder and pepper ona nonstick pan over medium heat until browned 2. Mix the quinoa with the veggies and sausage in a bow! and enjoy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 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 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 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 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 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 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 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 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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 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 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 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 Quinoa Shrimp Salad 581kcal « 73 g Carbs « 18 g Fat » 32g Protein INGREDIENTS + 1/2. cup Quinoa (Cooked) * 85g Shrimp * 1 whole Tomato 1/2 whole Cucumber +1 tbsp Lemon Juice ¢ 1 tbsp Cilantro * 1/2 whole Avocado 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 shrimp on a grill pan over medium heat until turns pink 3. Once the quinoa and shrimp are cooked assemble the remaining ingredients and mix them all together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 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Meal 3 - Snack Greek Yogurt Protein Bowl 514 kcal ¢ 67 g Carbs « 6 g Fat « 50 g Protein INGREDIENTS + 1 scoop Oxy Whey Or Blessed Protein Powder + 1 cup Plain Greek Yogurt * 1 tbsp Honey * 1 whole Banana * 2 tbsp Chia Seeds + 1/2 cup Blueberries DIRECTIONS 1. Place the yogurt into the bow first and mix with your choice of protein powder 2. Then top with the sliced banana and remaining ingredients, and then sprinkle some cinnamon on top to gamishMeal 4 - Dinner Quinoa Shrimp Salad 581kcal « 73 g Carbs « 18 g Fat » 32g Protein INGREDIENTS + 1/2. cup Quinoa (Cooked) * 85g Shrimp * 1 whole Tomato 1/2 whole Cucumber +1 tbsp Lemon Juice ¢ 1 tbsp Cilantro * 1/2 whole Avocado 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 shrimp on a grill pan over medium heat until turns pink 3. Once the quinoa and shrimp are cooked assemble the remaining ingredients and mix them all together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es Meal 3 - Snack ® 4 Banana Fruit Salad with Nut Granola e @ 440 kcal « 61 g Carbs « 20 g Fat « 16 g Protein INGREDIENTS + 1/4 cup Purple Grapes » 1/2 whole Peach © 1/4 cup Frozen Strawberries ¢ 1/4 cup Blueberries 1/2 whole Banana +1 tbsp Almond Butter * 2 tbsp Pumpkin Seeds * 1/2 cup Low Sugar Granola Or Cereal (E.G. Kashi Go Lean) DIRECTIONS 1. Prepare the fruit salad 2. Top with granola, almond butter and pumpkin seeds to serve\ . 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 Quinoa Pepper Sausage Bowl 270 kcal ¢ 33 g Carbs « 10 g Fat « 16 g Protein INGREDIENTS «56g Lean Sausage + 1/2 whole Red Onion + 1/2 whole Red Bell Pepper © 1/8 tsp Garlic Powder + 1/4 tsp Pepper 1/2 cup Quinoa (Cooked) DIRECTIONS 1. Chop the sausage, and then saute the onion, pepper, and sausage with a sprinkle of garlic powder and pepper ona nonstick pan over medium heat until browned 2. Mix the quinoa with the veggies and sausage in a bow! and enjoyMeal 2 - Lunch Quinoa Shrimp Salad 581kcal « 73 g Carbs « 18 g Fat » 32g Protein INGREDIENTS + 1/2. cup Quinoa (Cooked) * 85g Shrimp * 1 whole Tomato 1/2 whole Cucumber +1 tbsp Lemon Juice ¢ 1 tbsp Cilantro * 1/2 whole Avocado 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 shrimp on a grill pan over medium heat until turns pink 3. Once the quinoa and shrimp are cooked assemble the remaining ingredients and mix them all together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