Week 4

Disclaimer
This is not medical advice.
Results May Vary: Causes for being overweight or obese vary from person to person.
Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels
of exercise and physical exertion vary from person to person. This means weight loss results will also
vary from person to person. No individual result should be seen as typical.
These statements have not been evaluated by the Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The information, including but not limited to, text, graphics, images and other material, contained in
this meal plan is for educational purposes only. The content is not intended in any way as a substitute
for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or
other qualified health care provider with any questions you may have regarding a medical condition or
treatment and before undertaking a new health care regimen, and never disregard professional
medical advice or delay in seeking it because of something you have read in this plan.
Our advice cannot replace the advice of a trained medical doctor.  The information you are presented
has not been reviewed by a registered dietician, physician, or any other health professional.
It is your responsibility to work directly with your physician before, during, and after seeking dietary
information.
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Day 1 1167 calories • 14g carbs (4g fiber) • 92g fat • 66g protein
BREAKFAST 292 calories • 4g carbs (1g fiber) • 24g fat • 14g protein
Poached Eggs with Directions:
Tomato and Sausage
1. Heat oil in a skillet over medium heat.
192 calories
2. Take a sharp knife and slit the sausage down
4g carbs (1g fiber) one side from end to end. Open the sausage
up like a "butterfly" and lay the exposed filling
11g protein face down on heated skillet.
15g fat 3. Cook sausage until well browned and no
Ingredients: longer pink inside.
1/2 large Tomato (82 g) 4. Chop tomatoes and saute with sausage.
1 Egg (50 g) 5. Cook until tomatoes are soft and transfer into
a serving bowl.
1/4 link, raw Italian Sausage (25 g)
6. Meanwhile, half-fill a pan with water and bring
1/2 tsp Olive Oil (2 g) it to a boil. Crack egg into a small bowl.
optional - 1 dash Black Pepper (0 g) Reduce heat to a gentle bubble and slowly
add eggs to the water and cook for 3 minutes
optional - 1 dash Salt (0 g) or until the white is set.
7. Use a slotted spoon to scoop egg out of the
water and place on top of sausage and
tomatoes.
8. Season with salt and pepper.
Bacon Directions:
100 calories 1. Cook bacon in a skillet over medium to
medium-high heat until browned and crisp or
0g carbs (0g fiber) to desired liking.
3g protein 2. Optional to cook bacon in an oven at 350ºF
10g fat for about 20 minutes or to desired crispiness.
Ingredients:
2 strip Bacon (24 g)
LUNCH 448 calories • 7g carbs (3g fiber) • 36g fat • 21g protein
Chicken Bento Box Directions:
448 calories 1. In a bento box or a divided container, fill each
compartment with rotisserie chicken, sliced
7g carbs (3g fiber) cucumber, sliced radishes, almonds and
21g protein ranch dressing.
36g fat Optional
Ingredients: 1. Replace rotisserie chicken with cooked
4 ounce Rotisserie Chicken (113 g) chicken breast.
2 tbsp Ranch Dressing (30 g)
1/2 cup, sliced or chopped Cucumber (52 g)
1/4 cup, sliced Radish (28 g)
1/2 oz Almonds (14 g)
DINNER 427 calories • 3g carbs (1g fiber) • 32g fat • 31g protein
Jalapeno Popper Directions:
Chicken
1. Preheat oven to 375°F.
427 calories
2. Cook bacon on stovetop for 6-8 minutes or
3g carbs (1g fiber) until crispy. Chop, cool and set aside.
31g protein 3. Place chicken breast into a plastic zip-lock
bag, removing as much air as possible and
32g fat sealing before pounding. Use any heavy, flat
Ingredients: object to pound breast.
1 Chicken Breast (100 g) 4. Lay chicken flat on baking pan and drizzle
olive oil on top.
1/4 tsp Garlic Salt (1 g)
5. Season chicken with garlic salt.
1 oz Cream Cheese (29 g)
6. Spread soft cream over top of chicken.
1 pepper Jalapeno Pepper (14 g)
7. Sprinkle cheddar cheese all over.
1/4 cup, shredded Cheddar Cheese (28 g)
8. Slice jalapeno horizontally and remove seeds.
1 strip, cooked Bacon (8 g)
9. Dice jalapeno and add it on top of cheese,
1/2 tbsp Olive Oil (7 g) along with chopped bacon. If sensitive to
1 tbsp, chopped Green Onion (6 g) spice, add half the amount of jalapeno.
10. Bake in the oven for 30 minutes or until
chicken is longer pink inside and cheese is
melted.
11. Garnish with green onions.
Baked Parmesan Cloud Directions:
Eggs
1. Preheat oven to 450°F. Line a large baking
226 calories sheet with parchment paper and grease with
oil.
3g carbs (0g fiber)
2. Separate egg whites from the yolks, placing
27g protein yolk in an individual small bowl.
11g fat 3. Beat all of the egg whites and salt in a mixing
Ingredients: bowl with an electric mixer on high speed until
stiff.
4 egg white (separated from yolk) Egg White
(161 g) 4. Gently fold Parmesan and chopped green
onion into the beaten whites with a rubber
1/4 cup, grated Parmesan Cheese (25 g) spatula.
1 tsp Avocado Oil (5 g) 5. Make a mound of egg-cheese mixture on the
1 medium stalk Green Onion (15 g) prepared baking sheet.
optional - to taste Salt (0 g) 6. Make a well in the middle of mound with the
back of a spoon.
optional - to taste Black Pepper (0 g)
7. Bake the egg whites until starting to lightly
brown, about 3 minutes. Remove from oven.
8. If the well has filled in during baking, use the
spoon to recreate it.
9. Gently slip a yolk into well.
10. Bake until the yolk is cooked but slightly
runny, 3 to 5 minutes.
11. Sprinkle with pepper.
Bacon Wrapped Cheese Directions:
Stuffed Mushrooms
1. Preheat oven to 350ºF and line baking sheet
392 calories with parchment paper.
5g carbs (1g fiber) 2. Remove stem from mushroom and wipe the
inside with a paper towel.
13g protein
3. In a bowl, combine cream cheese, shredded
36g fat cheese, and thyme.
Ingredients: 4. Stuff filling into mushroom cap.
3 mushroom, whole Mushrooms (54 g) 5. Wrap bacon around the mushroom, or secure
3 tbsp, shredded Cheddar Cheese (21 g) with toothpicks.
2 oz Cream Cheese (57 g) 6. Place each bacon wrap mushroom on the
prepared baking sheet.
7. Bake for about 15-20 minutes, or until tender
optional - 1/2 tsp Thyme (0 g) and cook through.
Spinach and Green Directions:
Onion Salad
1. Chop spinach and green onion.
125 calories
2. Put spinach and chopped green onion into a
3g carbs (1g fiber) serving bowl and pour in olive oil.
6g protein 3. Toss until well coated.
10g fat 4. Season with salt and pepper.
Ingredients: 5. Sprinkle parmesan cheese on all over.
1 cup Spinach (29 g) 6. Squeeze lemon juice.
1/2 tbsp Olive Oil (7 g)
1/4 lemon Lemon juice (12 g)
1/8 cup, grated Parmesan Cheese (13 g)
1 medium stalk Green Onion (15 g)
optional - to taste Salt (0 g)
Spiced Parmesan Tilapia Directions:
357 calories 1. Preheat oven to 350F and line a baking sheet
with parchment paper.
3g carbs (0g fiber)
2. In a bowl, combine parmesan cheese with
27g protein melted butter, mayonnaise, lemon juice, sliced
27g fat onion, hot sauce, paprika, and black pepper.
Mix until well combined.
Ingredients:
3. Transfer fish to prepared sheet and bake in
4 oz Tilapia (114 g) the oven for 15 minutes or until fish start to
1/2 tbsp Lemon juice (8 g) flake with a fork.
1/8 cup Parmesan Cheese (10 g) 4. Remove fish from oven and spread parmesan
mixture on top of fish.
1 tbsp Butter (14 g)
5. Return fish to oven and bake for an additional
1/4 tsp Hot Sauce (1 g) 5 minutes or until golden brown.
1/8 cup, sliced Onion (15 g)
1 tbsp Mayonnaise (15 g)
optional - 1 dash Black Pepper (0 g)
optional - 1/4 tsp Paprika (1 g)
Parmesan Baked Eggs Directions:
473 calories 1. Preheat oven to 350°F.
2g carbs (0g fiber) 2. Place butter into a ramekin.
25g protein 3. Melt butter in microwave.
41g fat 4. Drop egg into ramekin.
Ingredients: 5. Season with salt and pepper.
2 tbsp Butter (28 g) 6. Sprinkle parmesan cheese on top.
2 Egg (100 g) 7. Place ramekin in oven and bake for 15
minutes or until eggs are set and cheese is
1/3 cup, grated Parmesan Cheese (33 g) melted.
Cucumber Chicken and Directions:
Tomato Lettuce Wrap
1. Place a nonstick pan over medium heat and
228 calories pour oil.
8g carbs (2g fiber) 2. Cut chicken into bite size pieces and place in
heated pan.
26g protein
10g fat
4. Cook chicken until it is no longer pink inside.
Ingredients:
5. Finely chop cucumber, tomato and onion.
1/4 Cucumber (70 g) Toss in bowl and season with salt and pepper.
1/2 large Tomato (82 g) Add chicken and mix until combined.
1 Chicken Breast (100 g) 6. Lay lettuce leaf flat and spoon chicken mixture
on top.
4 leaf Lettuce (32 g)
7. Add yogurt and garnish with fresh chopped
1/2 tbsp Olive Oil (7 g) dill.
1/4 small Red Onion (18 g)
2 tbsp Plain Greek Yogurt (30 g)
optional - 1 dash Salt (0 g)
optional - 1 dash Black Pepper (0 g)
optional - 2 tsp Dill (0 g)
Cheeseburger Helper Directions:
562 calories 1. Place a skillet over medium heat and brown
ground beef, breaking meat with a wooden
5g carbs (1g fiber) spoon.
26g protein 2. Season meat with paprika, onion powder,
49g fat garlic powder, salt and pepper.
Ingredients: 3. Stir in tomato paste and water.
100 gram Ground Beef (100 g) 4. Add shredded cabbage to beef and bring
mixture to a boil and cover.
1/8 tsp Onion Powder (0 g)
5. Cook for 15 minutes or until cabbage is tender
1/8 tsp Garlic Powder (0 g) and translucent.
1/4 tbsp Tomato Paste (4 g) 6. Place a separate pan over medium heat and
1 tbsp Water (15 g) melt butter.
1/2 cup, shredded Cabbage (35 g) 7. Whisk in cream cheese and heavy cream until
smooth.
1/2 tbsp Butter (7 g)
8. Reduce heat to low and add shredded
1/4 oz Cream Cheese (7 g) cheese.
1/8 cup, fluid Heavy Whipping Cream (30 g) 9. Season with salt and pepper.
1/4 cup, shredded Cheddar Cheese (28 g) 10. Turn heat off and continue to stir until cheese
is melted and mixture is smooth.
11. Pour cheese sauce into cabbage skillet and
optional - to taste Salt (0 g) mix until well combined.
Bacon and Cheese Egg Directions:
Scramble
1. Cut raw bacon into 1/2" pieces.
409 calories
2. In a pan, cook bacon until well done.
2g carbs (0g fiber)
3. Remove bacon and reserve 1 tablespoon of
23g protein bacon grease from pan.
34g fat 4. In a bowl, whisk egg with cream.
Ingredients: 5. Pour egg mixture to pan over medium heat.
2 strip Bacon (24 g) 6. Using a spatula, start to stir the eggs from the
outside in. Stir slowly, but continuously, to
2 Egg (100 g) break the egg curds that are forming in the
1 tbsp Heavy Whipping Cream (15 g) pan.
1/4 cup, shredded Cheddar Cheese (28 g) 7. Sprinkle cheese and bacon when eggs are
slightly wet.
8. Stir to combine and cook until cheese is
melted.
Chicken Bento Box Directions:
224 calories 1. In a bento box or a divided container, fill each
compartment with rotisserie chicken, sliced
4g carbs (1g fiber) cucumber, sliced radishes, almonds and
10g protein ranch dressing.
18g fat Optional
Ingredients: 1. Replace rotisserie chicken with cooked
2 ounce Rotisserie Chicken (57 g) chicken breast.
1 tbsp Ranch Dressing (15 g)
1/4 cup, sliced or chopped Cucumber (26 g)
1/8 cup, sliced Radish (14 g)
1/4 oz Almonds (7 g)
Steak with Mushroom Directions:
574 calories 1. Remove the stem from the mushrooms.
8g carbs (1g fiber) 2. Clean mushroom and chanterelles to remove
dirt.
42g protein
3. Cut into slices and set aside.
42g fat
4. In a bowl, add diced onion, chop parsley, and
Ingredients: set aside.
1 steak Sirloin Steak (170 g) 5. Season steak generously with salt and black
2 1/2 oz Mushrooms (71 g) pepper.
1 Portobello Mushroom (84 g) 6. Pour half the oil in a skillet over medium-high
heat.
1/4 medium Onion (27 g)
7. Add steak and cook undisturbed for 3
2 tbsp Olive Oil (28 g) minutes.
1/2 tbsp Butter (7 g) 8. Stir and cook, undisturbed for another 3
1/8 tsp Nutmeg (0 g) minutes. Continue this sequence until the
steak is taking on colour.
optional - 1 sprig Parsley, fresh (1 g)
9. Transfer steak from skillet and set aside.
10. Pour the remaining oil to the skillet.
11. Add mushroom, butter, onion, salt, pepper,
and nutmeg.
12. Constantly stir and cook for about 6 minutes,
or until tender.
13. Return steak to the skillet and cook for
another 3 minutes.
Poached Egg with Directions:
Asparagus Wrapped in
Prosciutto Asparagus
410 calories 1. Preheat oven 450°F. Line a baking sheet with
4g carbs (1g fiber) parchment paper and set aside.
23g protein 2. Wrap a slice of prosciutto around each

asparagus spear, starting at the bottom and
33g fat spiraling up to the tip.
Ingredients: 3. Place wrapped spear on the prepared baking
sheet.
2 Egg (100 g)
4. Bake for 5 minutes in the preheated oven.
4 spear, medium Asparagus (64 g) Remove from the oven and roll the spear
4 slice Prosciutto (56 g) over.
1 tbsp Parmesan Cheese (5 g) 5. Return to the oven for another 5 minutes or
until asparagus is tender and prosciutto is
1 tsp White Vinegar (5 g) crisp.
Poached eggs
1. Fill a saucepan with water until ¾ deep. Add
white vinegar. Bring to a boil over medium
heat then reduce to medium low heat. (Water
should be simmering).
2. Break egg into the water and cook for 4-5
minutes.
3. Remove egg with slotted spoon and allow to
drain on a paper towel.
4. Place poached egg on top of wrapped
asparagus.
5. Sprinkle parmesan cheese on top.
Cauliflower Skillet with Directions:
Bacon, Broccoli and
Cheese 1. Cook bacon to desired crispiness by oven or
stove top. Cool, chop and set bacon aside.
201 calories
2. Remove all greens from cauliflower.
5g carbs (2g fiber)
3. Cut cauliflower into large chunks and use a
10g protein medium-sized hole box grater to grate into
"rice".
16g fat
4. Transfer cauliflower rice into a clean paper
Ingredients: towel and press to remove any excess
1/4 head, small Cauliflower (66 g) moisture.
1/4 cup, florets Broccoli (23 g) 5. Place a nonstick pan over medium heat and
melt butter.
6. Saute cauliflower rice in heated pan for 5
1/2 tbsp Butter (7 g) minutes or until less white and tender.
1/8 cup, shredded Cheddar Cheese (14 g) 7. Add broccoli to pan and continue to cook until
1 Egg (50 g) soften.
optional - to taste Salt (0 g) 8. Sprinkle cheese and chopped bacon.
optional - to taste Black Pepper (0 g) 9. Continue to stir until cheese is melted.

10. Place a separate pan over low heat and pour
oil.
11. Crack an egg into a small ramekin and slowly
add it when pan is slightly shimmering from
the oil.
12. Cover with a tight lid and cook, uninterrupted,
until the whites are completely set but the
yolks are still runny, 2 to 2 1/2 minutes.
13. Slide eggs on top of cauli mixture.
Simplify
1. Opt for riced-cauliflower to save time.
Cheesy Portobello Directions:
Mushroom Burger
1. Preheat the oven to 375F and line a baking
629 calories sheet with parchment paper.
5g carbs (0g fiber) 2. Place ground beef into a mixing bowl.
43g protein 3. Remove the stem from the portobello
mushroom, chop finely and add to the ground
49g fat beef.
Ingredients: 4. With a spoon, scrape out the gills on the
1 Portobello Mushroom (84 g) underside of the mushroom and discard.
5 oz Ground Beef (142 g) 5. Add chopped spinach and cheese to ground
beef.
2 oz Cheddar Cheese (56 g)
6. Season beef mixture with salt and pepper.
1 tbsp Parmesan Cheese (5 g)
7. With clean hands, mix beef until well
1/2 oz Spinach (14 g) combined, then form into a patty.
optional - to taste Salt (0 g) 8. Press patty onto the portobello mushroom.
optional - to taste Black Pepper (0 g) 9. Place stuffed mushroom onto prepared baking
sheet and cook for 20 minutes.
10. Add parmesan cheese to the top and pop
back into the oven to melt the cheese.
Egg-White Spinach Directions:
Omelette
1. Whisk the egg whites, salt, and pepper in a
308 calories bowl until thoroughly combined.
4g carbs (1g fiber) 2. Chop spinach finely and add to egg mixture.
22g protein 3. Pour oil into a non-stick pan over medium
heat.
23g fat
4. Add egg mixture to pan and cook for up to a
Ingredients: minute or until the bottom starts to set.
1/2 cup Egg White (122 g) 5. With a rubber spatula, gently push one edge
1/2 tsp Garlic Powder (2 g) of the egg into the centre of the pan, while
tilting the pan to allow the still liquid egg to
1 tbsp Olive Oil (14 g) flow in underneath. Repeat with the other
1/3 cup, shredded Mozzarella Cheese (37 g) edges, until there's no liquid left.
1/4 cup Spinach (7 g) 6. Sprinkle cheese onto one side of the

omelette.
7. Fold omelette in half using a spatula.
8. Cook until cheese is melted.
Bell Pepper Roast Beef Directions:
Grilled Sandwich
1. Place a pan over medium heat and melt
274 calories butter.
6g carbs (2g fiber) 2. Add sliced onions to pan and cook until
onions are caramelized.
15g protein
3. Remove from stove and set aside.
21g fat
4. Cut bell pepper in half and remove stem and
Ingredients: seeds.
1 slice Deli Roast Beef (25 g) 5. Use the bell pepper halves as "bread" by
1/4 small Onion (18 g) smearing mayonnaise on both halves.
1/2 tbsp Butter (7 g) 6. Add roast beef, cheese and caramelized
onions to both halves.
1/2 tbsp Mayonnaise (7 g)
7. Place in the microwave for 1 minute or until
1/2 medium Red Bell Pepper (60 g) cheese is melted.
1 slice Cheddar Cheese (28 g) 8. Option to cook in the oven at 400F for 5-7
minutes or until cheese is melted.
Cheesy Beef Spinach Directions:
Casserole
1. Preheat oven to 350 °F.
581 calories
2. Coat bottom of baking dish with olive oil. Set
6g carbs (3g fiber) aside.
34g protein 3. Place a nonstick pan over medium heat and
brown ground beef.
47g fat
4. Add chopped spinach to ground beef and mix
Ingredients: together.
1 cup Spinach (29 g) 5. Continue cooking until ground beef is no
5 oz Ground Beef (142 g) longer pink inside and spinach is wilted.
1/4 cup, shredded Cheddar Cheese (28 g) 6. Stir in cream cheese and season with chili
powder and paprika.
1/4 tbsp Olive Oil (4 g)
7. Add in diced geen chiles.
1 oz Pickled Jalapeno Pepper (28 g)
8. Pour ground beef mixture in to baking dish.
1 tbsp Cream Cheese (14 g) Use a spatula or wooden spoon to evenly
optional - to taste Black Pepper (0 g) distribute the mixture.
optional - to taste Salt (0 g) 9. Sprinkle cheddar cheese over beef mixture.
optional - 1/2 tbsp Chili Powder (4 g) 10. Bake in the oven for 35 minutes or until
cheese is melted and browned.
Broccoli & Cheese Directions:
Scramble
1. In a bowl, whisk eggs; season with salt and
167 calories pepper.
1g carbs (0g fiber) 2. Melt butter into a nonstick pan over medium
heat.
10g protein
3. Chop broccoli into bite size pieces and saute
14g fat in heated pan until tender.
Ingredients: 4. Pour whisked egg over top of broccoli.
1 Egg (50 g) 5. Using a spatula, start to stir the eggs from the
1/8 cup, chopped or diced Broccoli (11 g) outside in. Stir slowly, but continuously, to
break the egg curds that are forming in the
1/8 cup, shredded Mozzarella Cheese (14 g) pan.
1/2 tbsp Butter (7 g) 6. Sprinkle cheese when eggs are slightly wet.
optional - to taste Salt (0 g) 7. Stir to combine and cook until cheese is
optional - to taste Black Pepper (0 g) melted.
Mayo Tomato Basil Directions:
Chicken
1. Preheat oven to 400°F and line a baking tray
456 calories with parchment paper.
3g carbs (1g fiber) 2. Season both sides of chicken with salt and
pepper.
33g protein
3. Coat both sides of the chicken with
34g fat mayonnaise and place it onto prepared baking
Ingredients: tray.
1 Chicken Breast (100 g) 4. Place sliced tomato and basil leaf on top of
coated chicken.
2 tbsp Mayonnaise (29 g)
5. Sprinkle parmesan cheese and then add a
1/8 cup, grated Parmesan Cheese (13 g) slice of mozzarella cheese on top.
1 slice Mozzarella Cheese (29 g) 6. Bake in the oven for 30 minutes or until
2 slice or wedge Tomato (40 g) chicken is no longer pink inside and cheese is
golden brown.
optional - 2 leaf, whole Basil (1 g)
Balsamic Salmon Directions:
566 calories 1. Mince garlic and combine it with olive oil,
lemon juice, balsamic vinegar, and salt in a
6g carbs (0g fiber) small bowl.
34g protein 2. Coat salmon fillet on both sides with mixture.
43g fat 3. Broil salmon in oven 4" from broiler for 4-6
Ingredients: minutes or until the fish flakes.
1 1/2 tbsp Balsamic Vinegar (24 g) 4. Optional to drizzle balsamic vinegar on top of
salmon.
1 1/2 tbsp Olive Oil (21 g)
3/4 tbsp Lemon juice (11 g)
3/4 clove Garlic (2 g)
6 oz Salmon (170 g)
optional - 1 dash Salt (0 g)
SNACK 53 calories • 6g carbs (1g fiber) • 2g fat • 1g protein

Sea Salt Dark Chocolate Directions:
53 calories 1. Break off a chocolate square. Keep leftover
chocolate in the fridge.
6g carbs (1g fiber)
2. Enjoy!
1g protein
2g fat
Ingredients:
1 square 70% Sea Salt Dark Chocolate (10
g)
Grocery List
Produce
Tomato Cucumber
1 large (164g) 3/4 cup, sliced or chopped (78g)
2 slice or wedge (40g) 1/4 cucumber (70g)
Radish Jalapeno Pepper

3/8 cup, sliced (42g) 1 pepper (14g)
Green Onion Mushrooms

1 tbsp, chopped (6g) 3 mushroom, whole (54g)
2 medium stalk (30g) 2 1/2 oz (71g)
Spinach Lemon juice

2 1/4 cup (65g) 1/4 lemon (12g)
1/2 oz (14g) 1 1/4 tbsp (19g)
Onion Lettuce
1/8 cup, sliced (15g) 4 leaf (32g)
1/4 medium (27g)
1/4 small (18g)
Red Onion Cabbage

1/4 small (18g) 1/2 cup, shredded (35g)
Portobello Mushroom Asparagus

2 Portobello Mushroom (168g) 4 spear, medium (64g)
Cauliflower Broccoli
1/4 head, small (66g) 1/4 cup, florets (23g)
1/8 cup, chopped or diced (11g)
Red Bell Pepper Garlic

1/2 medium (60g) 3/4 clove (2g)
Spices and Seasonings

These items have low nutritional value and are optional
Black Pepper Salt
3 dash (0g) 3 dash (0g)
Garlic Salt Paprika

1/4 tsp (1g) 1 1/4 tsp (4g)
Onion Powder Garlic Powder

1/8 tsp (0g) 5/8 tsp (2g)
Nutmeg Chili Powder

1/8 tsp (0g) 1/2 tbsp (4g)
Milk, Eggs, Other Dairy
Egg Egg White

9 egg (450g) 4 egg white (separated from yolk)
(161g)
1/2 cup (122g)
Butter Plain Greek Yogurt

5 1/2 tbsp (77g) 2 tbsp (30g)
Heavy Whipping Cream

1/8 cup, fluid (30g)
1 tbsp (15g)
Meat
Italian Sausage Bacon

1/4 link, raw (25g) 4 strip (48g)
5 strip, cooked (40g)
Rotisserie Chicken Chicken Breast

6 ounce (170g) 3 chicken breast (300g)
Ground Beef Sirloin Steak
100 gram (100g) 1 steak (170g)
10 oz (284g)
Oil, Vinegar, Salad Dressing
Olive Oil Ranch Dressing

1/2 tsp (2g) 3 tbsp (45g)
6 1/4 tbsp (88g)
Avocado Oil White Vinegar

1 tsp (5g) 1 tsp (5g)
Balsamic Vinegar
1 1/2 tbsp (24g)
Nuts
Almonds
3/4 oz (21g)
Cheese
Cream Cheese Cheddar Cheese

3 1/4 oz (93g) 1 1/8 cup, shredded (126g)
1 tbsp (14g) 3 tbsp, shredded (21g)
2 oz (56g)
1 slice (28g)
Parmesan Cheese Mozzarella Cheese

83/100 cup, grated (84g) 91/200 cup, shredded (51g)
1/8 cup (10g) 1 slice (29g)
2 tbsp (10g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Thyme Dill
1/2 tsp (0g) 2 tsp (0g)
Parsley, fresh Basil

1 sprig (1g) 2 leaf, whole (1g)
Seafood
Tilapia Salmon
4 oz (114g) 6 oz (170g)
Condiments
Hot Sauce Mayonnaise

1/4 tsp (1g) 3 1/2 tbsp (51g)
Pasta and Rice
Tomato Paste
1/4 tbsp (4g)
Beverages
Water
1 tbsp (15g)
Deli
Prosciutto
4 slice (56g)
Other
Deli Roast Beef

1 slice (25g)
Canned and Jarred - Ethnic Foods

Pickled Jalapeno Pepper
1 oz (28g)
Sweet Snacks
70% Sea Salt Dark Chocolate

1 square (10g)

Week 4

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Week 4

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This is not medical advice.

23g protein 2. Wrap a slice of prosciutto around each

optional - to taste Salt (0 g) 8. Sprinkle cheese and chopped bacon.

optional - to taste Black Pepper (0 g) 9. Continue to stir until cheese is melted.

1/4 cup Spinach (7 g) 6. Sprinkle cheese onto one side of the

optional - to taste Salt (0 g) 9. Sprinkle cheddar cheese over beef mixture.

SNACK 53 calories • 6g carbs (1g fiber) • 2g fat • 1g protein

Radish Jalapeno Pepper

Green Onion Mushrooms

Spinach Lemon juice

Red Onion Cabbage

Portobello Mushroom Asparagus

Red Bell Pepper Garlic

Spices and Seasonings

Garlic Salt Paprika

Onion Powder Garlic Powder

Nutmeg Chili Powder

Milk, Eggs, Other Dairy

Egg Egg White

Butter Plain Greek Yogurt

Heavy Whipping Cream

Italian Sausage Bacon

Rotisserie Chicken Chicken Breast

Oil, Vinegar, Salad Dressing

Olive Oil Ranch Dressing

Avocado Oil White Vinegar

Cream Cheese Cheddar Cheese

Parmesan Cheese Mozzarella Cheese

Produce - Spices and Seasonings

Parsley, fresh Basil

Hot Sauce Mayonnaise

Pasta and Rice

Deli Roast Beef

Canned and Jarred - Ethnic Foods

70% Sea Salt Dark Chocolate

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