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 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 Blueberry Protein Smoothie 4 =—495kcal © 50g 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 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 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 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 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 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 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 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 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 Peanut Butter Toast 275 kcal « 40 g Carbs « 9 g Fat « 10 g Protein INGREDIENTS. «1/2 tbsp Peanut Butter (Natural) + 1/2 whole Banana + 1/4 tbsp Chia Seeds © 1/8 tsp Cinnamon 1 slice Wholegrain Bread DIRECTIONS 1. Toast the bread 2. Spread the peanut butter evenly onto the toast 3. Slice the banana lengthways, place the sliced bananas over the peanut butter and top with the chia seeds and cinnamon 4. If you are gluten free, substitute the bread for your preferred type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 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 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 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 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 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 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 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 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 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 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 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 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