Week 5

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.
If you choose to follow any information provided without the prior consent of your physician, you agree
to accept full responsibility for your decisions and to hold harmless INCX Ventures Inc, its agents,
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your property arising out of or connected with your use of the information discussed.
Day 1 1601 calories • 20g carbs (8g fiber) • 124g fat • 100g protein
BREAKFAST 335 calories • 3g carbs (1g fiber) • 27g fat • 20g protein
Broccoli & Cheese Directions:
Scramble
1. In a bowl, whisk eggs; season with salt and
335 calories pepper.
3g carbs (1g fiber) 2. Melt butter into a nonstick pan over medium
heat.
20g protein
3. Chop broccoli into bite size pieces and saute
27g fat in heated pan until tender.
Ingredients: 4. Pour whisked egg over top of broccoli.
2 Egg (100 g) 5. Using a spatula, start to stir the eggs from the
1/4 cup, chopped or diced Broccoli (22 g) outside in. Stir slowly, but continuously, to
break the egg curds that are forming in the
1/4 cup, shredded Mozzarella Cheese (28 g) pan.
1 tbsp Butter (14 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.
LUNCH 286 calories • 6g carbs (3g fiber) • 22g fat • 19g protein
Almond Tuna Salad Directions:
286 calories 1. In a serving bowl, add chopped celery, diced
onion, drained tuna, mayonnaise, lemon juice
6g carbs (3g fiber) and almonds. Mix until well combined.
19g protein 2. Season with salt and pepper.
22g fat
Tips to Simplify Plan
Ingredients:
1. Make the night before and store in the fridge
1/2 can Canned Tuna (55 g) until ready to eat.
1 tbsp Mayonnaise (15 g)
1/2 tbsp Lemon juice (8 g)
1/4 stalk Celery (10 g)
1 tbsp, chopped Onion (10 g)
2 tbsp, silvered Almonds (20 g)
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
DINNER 888 calories • 6g carbs (3g fiber) • 67g fat • 60g protein
Baked Salmon with Directions:
Asparagus
1. Preheat oven to 400ºF and prepare baking
888 calories sheet with parchment paper.
6g carbs (3g fiber) 2. Snap stalk from asparagus and place on
prepared baking sheet.
60g protein
3. Drizzle and rub olive oil onto asparagus. Pour
67g fat broth and season with salt and pepper.
Ingredients: 4. Bake asparagus in the oven for 5 minutes.
8 spear, medium Asparagus (128 g) 5. In a bowl, whisk melted butter, lemon juice,
1/2 tbsp Olive Oil (7 g) chopped fresh basil and chives together.
1/4 cup Chicken Broth/Stock (60 g) 6. After 5 minutes, remove baking pan from the
oven and place fish on the asparagus.
10 oz Salmon (283 g)
7. Drizzle herb butter all over fish and bake in
1/8 cup Butter (29 g) the oven for 15 minutes or until fish is easily
1 tbsp chopped Chives (3 g) flaked with a fork.
1/2 tbsp Lemon juice (8 g)

optional - 1 tbsp, chopped Basil (3 g)
SNACK 91 calories • 5g carbs (1g fiber) • 8g fat • 1g protein

Sliced Bell Pepper Directions:
91 calories 1. Slice bell pepper in half and remove stem and
seeds.
5g carbs (1g fiber)
2. Cut pepper into strips.
1g protein
3. Serve with low sugar ranch dressing.
8g fat
Ingredients:
1/2 medium Red Bell Pepper (60 g)
1 tbsp Ranch Dressing (15 g)
Over Easy Eggs Directions:
244 calories 1. Place a nonstick skillet over low heat.
1g carbs (0g fiber) 2. Add and brush the butter around the pan.
13g protein 3. Crack egg into a cup.
21g fat 4. Pour egg into the pan when butter stops
foaming and quickly lift the handle of the pan
Ingredients: just enough for the eggs to slightly pool.
2 Egg (100 g) 5. Lower the handle back down.
1 tbsp Butter (14 g) 6. Cook for additional 10 seconds and lightly
optional - to taste Salt (0 g) jiggle the pan.
optional - to taste Black Pepper (0 g) 7. Season with salt and pepper.
8. Continue to cook on low heat.
9. Jiggle pan again and examine the whites for
opaqueness.
10. Once eggs are set, lift pan from heat and flip
the eggs by pushing the pan away from you.
11. Return the pan to the heat.
12. Allow eggs to cook for another 10 seconds.
13. Re-flip the eggs to their original side.
14. Season additionally with salt and pepper.
Open Faced Bell Pepper Directions:
Bacon Sandwich
1. Cook bacon on stovetop to desired crispiness.
685 calories Optional to cook bacon in the microwave by
following package directions.
12g carbs (3g fiber)
2. Cut bell pepper in half and remove stem and
29g protein seeds.
58g fat 3. Use the bell pepper halves as "bread" by
Ingredients: smearing each half with mayonnaise.
1 1/2 medium Green Bell Pepper (180 g) 4. Top each half with cheese, bacon and red
onion.
6 strip, cooked Bacon (48 g)
5. Microwave for 1 minute or until cheese is
3 slice Cheddar Cheese (84 g) melted.
3 slice Red Onion (21 g) 6. Optional to cook in the oven at 400F for 5-7
3 tsp Mayonnaise (15 g) minutes or until cheese is melted.
Spicy Lemon Baked Directions:
Salmon
1. Preheat oven to 400F. Line a baking sheet
847 calories with foil and grease the with oil.
8g carbs (2g fiber) 2. Pat dry salmon with a paper towel and season
both sides with salt and pepper.
58g protein
3. Place a nonstick pan over medium heat and
63g fat melt butter.
Ingredients: 4. Saute minced garlic, cayenne pepper,
10 oz Salmon (283 g) paprika, onion powder, and parsley in butter
for 30 seconds.
2 tbsp Butter (28 g)
5. Remove from heat and squeeze lemon juice.
1 cloves, minced Garlic (3 g)
6. Allow spice mixture to sit for 5 minutes.
1/2 tbsp Onion Powder (4 g)
7. Brush salmon with spice mixture and place on
1/2 lemon Lemon juice (24 g) prepared baking sheet.
1/2 tsp Olive Oil (2 g) 8. Bake in the oven for 15 minutes or until
optional - 1/2 tbsp Paprika (4 g) salmon is easily flaked with a fork.
optional - 1 tsp Cayenne Pepper (2 g) 9. Serve with lemon slice.

optional - 2 tsp Parsley, fresh (2 g)
Broccoli and Cheese Directions:
Egg Bites
1. Preheat oven to 350 ºF. Grease muffin tin with
391 calories oil.
3g carbs (1g fiber) 2. Mix eggs and milk in a bowl.
20g protein 3. Finely chop broccoli and it to egg mixture.
33g fat 4. Sprinkle half the amount of cheese.
Ingredients: 5. Season with salt and pepper.
2 Egg (100 g) 6. Whisk until well blended.
1/4 cup, chopped or diced Broccoli (22 g) 7. Pour egg mixture into muffin tin.
1 tablespoon Unsweetened Almond Milk (15 8. Add the remaining cheese on top.
g)
9. Bake in the oven for 15-20 minutes or until
1/4 cup, shredded Cheddar Cheese (28 g) eggs are set and top is golden.
1 tbsp Olive Oil (14 g)
Lemon Garlic Chicken Directions:
474 calories 1. Place a skillet over medium-high heat and
melt butter.
2. Pound chicken with a kitchen mallet to 1 inch
45g protein thickness and season with salt and pepper.
28g fat 3. Cook chicken, flipping frequently, until
Ingredients: browned.
2 Chicken Breast (200 g) 4. Sprinkle half the amount of garlic powder over
chicken. Flip chicken and sprinkle the
1/2 lemon Lemon juice (24 g) remaining garlic powder.
1 tbsp Garlic Powder (10 g) 5. Continue to cook each side for 2 minutes or
1/4 small Red Onion (18 g) until chicken is no longer pink inside.
2 tbsp Butter (28 g) 6. Squeeze lemon juice all over chicken and
cook until chicken is no longer pink inside.
optional - 1 dash Black Pepper (0 g)
7. Serve with sliced red onion.
optional - 1 dash Salt (0 g)
Grilled Pork Chops Directions:
474 calories 1. Preheat an outdoor grill for medium heat.
4g carbs (1g fiber) 2. Lightly brush oil over grill grate.
30g protein 3. Season chops with salt and pepper.
37g fat 4. Place chops to grill for about 8-10 minutes, or
until the pork chops have reached an internal
Ingredients: temperature of 145 ºF.
2 oz Pork Chop (57 g) 5. Arrange bacon, tomato, and cheese slices on
2 strip Bacon (24 g) each pork chop.
2 slice Mozzarella Cheese (57 g) 6. Sprinkle evenly with paprika, and oregano.
2 slice or wedge Tomato (40 g) 7. Grill for an additional 3 minutes, or until
cheese melts.
1/2 tbsp Olive Oil (7 g)
optional - 1/2 tsp, ground Oregano (1 g)
optional - to taste Paprika (1 g)
Cheesy Mushroom Bites Directions:

192 calories 1. Preheat oven to 350 ºF.
3g carbs (1g fiber) 2. Rinse and dry mushrooms and carefully
remove the stem.
9g protein
3. Brush mushrooms with olive oil. Stuff with
17g fat cheese, and top with slices of jalapeno.
Ingredients: 4. Place stuffed mushroom in a muffin tin.
3 mushroom, whole Mushrooms (54 g) 5. Bake for 15 minutes or until cheese is melted
1/2 tbsp Olive Oil (7 g) and slightly browned.
1/4 cup, shredded Cheddar Cheese (28 g)
1 pepper Jalapeno Pepper (14 g)
SNACK 57 calories • 0g carbs (0g fiber) • 5g fat • 4g protein

Cheese Directions:
57 calories 1. Cut cheese into slices.
0g carbs (0g fiber)
4g protein
5g fat
Ingredients:
1/2 oz Cheddar Cheese (14 g)
Tuna Melt Omelette Directions:
576 calories 1. Combine tuna, mayonnaise, onion, parsley,
and lemon juice in a bowl and set aside.
3g carbs (0g fiber)
2. Melt butter in a nonstick pan over medium-low
29g protein heat.
50g fat 3. In a bowl, whisk eggs; season with salt and
Ingredients: pepper.
1/3 can Canned Tuna (36 g) 4. Pour whisked egg into hot pan and tilt pan to
allow egg liquid to fill gaps.
1 tbsp, chopped Onion (10 g)
5. Continue cooking until the edge of the omelet
1/2 tsp Lemon juice (3 g) starts to firm up.
2 Egg (100 g) 6. Add in cheese and continue cooking until
1 tbsp Butter (14 g) cheese starts to melt.
1/8 cup Mayonnaise (30 g) 7. Run a spatula underneath the omelet and
slide it out of the pan flat onto a plate.
1/4 cup, shredded Mozzarella Cheese (28 g)
8. Top the omelet with the tuna mixture.
optional - 1 tsp Parsley, fresh (1 g)
9. Fold omelette over.
Chicken Avocado Box Directions:
249 calories 1. In a bento box or a divided container, fill each
compartment with sliced cucumber with
5g carbs (4g fiber) cheese, avocado drizzled with olive oil, and
12g protein rotisserie chicken.
20g fat Optional
Ingredients: 1. Season avocado with salt, pepper and
1/4 cup, sliced or chopped Cucumber (26 g) cayenne pepper.
1/8 cup, diced Cheddar Cheese (17 g) 2. Replace rotisserie chicken with cooked
chicken breast.
1/4 Avocado (50 g)
1/2 tsp Olive Oil (2 g)
1 1/2 ounce Rotisserie Chicken (43 g)
Garlic Ginger Chicken Directions:
726 calories 1. In a small bowl, whisk together olive oil,
sesame seed oil, squeezed lemon juice,
8g carbs (1g fiber) minced garlic and ginger.
54g protein 2. Place chicken in a resealable bag and pour
53g fat marinade.
Ingredients: 3. Seal bag and coat chicken with sauce.
2 1/2 Chicken Breast (250 g) 4. Marinate in the fridge for 20 minutes.
2 1/2 cloves, minced Garlic (8 g) 5. Preheat oven to 375F and line a baking sheet
with parchment paper.
5 tsp Ginger Root (10 g)
6. Place chicken on prepared sheet and bake for
2 1/2 tsp Sesame Oil (11 g) 25 minutes or until chicken is no longer pink
2 1/2 tbsp Olive Oil (35 g) inside and the juices run clear.
1 1/4 lemon Lemon juice (60 g) 7. Optional to squeeze additional fresh lemon
juice all over cooked chicken.
Parmesan Fried Broccoli Directions:

88 calories 1. Rinse and pat dry the broccoli.
3g carbs (1g fiber) 2. Chop broccoli into bite size pieces.
2g protein 3. Heat the olive oil in a large skillet over
medium heat, add the crushed red pepper
8g fat and heat 1 minute.
Ingredients: 4. Cook and stir the broccoli in the skillet. until it
1/2 cup, florets Broccoli (46 g) begins to get crispy, 5 to 7 minutes.
1/2 tbsp Olive Oil (7 g) 5. Cook until broccoli becomes crispy.
1/2 tsp Crushed Red Pepper Flakes (0 g) 6. Sprinkle with grated parmesan cheese.
1/2 tbsp Parmesan Cheese (3 g) 7. Season with salt.
Cheesy Mushroom Eggs Directions:
407 calories 1. In a bowl, whisk eggs.
8g carbs (1g fiber) 2. Place a nonstick pan over medium heat and
pour oil.
22g protein
3. Add chopped mushrooms and diced onions to
32g fat heated pan.
Ingredients: 4. Continue cooking until mushrooms are soft
1 tbsp Olive Oil (14 g) and onions are translucent.
1/2 cup, pieces or slices Mushrooms (35 g) 5. Pour whisked eggs on top of mushroom
mixture.
2 Egg (100 g)
6. Using a spatula, start to stir the eggs from the
1/2 medium Onion (54 g) outside in. Stir slowly, but continuously, to
1/3 cup, shredded Mozzarella Cheese (37 g) break the egg curds that are forming in the
pan.
7. Sprinkle cheese while the eggs are slightly
wet.
8. Continue to scramble until cheese is melted.
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)
Antipasto Box Directions:
558 calories 1. In a bento box or a divided container, fill each
compartment with salami, prosciutto, diced
10g carbs (4g fiber) cheese, olives, pickles, and roast red pepper.
26g protein
46g fat
Ingredients:
4 slice Italian Salami (36 g)
3 slice Prosciutto (42 g)
1/3 cup, diced Cheddar Cheese (44 g)
6 olive Olives (17 g)
4 baby pickle Pickles (260 g)
1 oz Roasted Red Pepper (28 g)
Mustard Steak Directions:
656 calories 1. Season steak with salt, pepper and cut in half
crosswise.
1g carbs (1g fiber)
2. Heat oil in a skillet over medium heat.
60g protein
3. Add one portion of the steak to the skillet.
44g fat
4. Cook on each sides for about 5 minutes until
Ingredients: golden brown.
8 oz Skirt Steak (227 g) 5. Transfer cooked steak to a plate, and rest for
3/4 tbsp Olive Oil (11 g) 3 minutes.
1/8 cup Beef Broth/Stock (30 g) 6. Add The remaining portion of steak to the
skillet and repeat.
1 tbsp Dijon Mustard (15 g)
7. Transfer the steak onto the cutting board.
1/2 tbsp Butter (7 g)
8. Pour meat juice back in to the skillet.
1 tbsp, drained Capers (9 g)
9. Add the broth, mustard, butter, and stir well to
optional - to taste Salt (0 g) combine.
optional - to taste Black Pepper (0 g) 10. Add the capers and cook for about 2 minutes
or until the sauce thickens.
11. Pour sauce over steak slices and serve.
Creamy Veggie Scramble Directions:
725 calories 1. Place a nonstick skillet over medium-heat
heat. Add olive oil.
2. Slice mushrooms and chop onions and green
35g protein peppers.
61g fat 3. Add vegetables to heated pan and saute until
Ingredients: onions are transparent.
1/8 cup Olive Oil (27 g) 4. In a mixing bowl, beat together eggs and milk.
1/4 cup, pieces or slices Mushrooms (18 g) 5. Pour egg mixture to vegetables.
1/4 cup, chopped Onion (40 g) 6. Chop tomatoes and add it to egg mixture.
3 Egg (150 g) 7. Continue to scramble eggs using a spatula
until eggs are set.
1/8 cup Unsweetened Almond Milk (31 g)
8. Mix in cheese.
1/4 cup, chopped or sliced Tomato (45 g)
1/2 cup, shredded Cheddar Cheese (57 g)
1/4 cup, chopped Green Bell Pepper (38 g)
Fresh Crab Bowl Directions:
160 calories 1. In a bowl, stir to combine the zest of the
lemon, lemon juice, chopped chives,
3g carbs (1g fiber) mayonnaise, and paprika.
22g protein 2. Add crab meat to bowl and gently toss until
6g fat well combined.
Ingredients: 3. Sprinkle with salt and pepper until flavored.
1/4 Lemon (27 g) 4. Scoop crab mixture onto lettuce leaf and
serve.
1/2 tbsp chopped Chives (2 g)
1/2 tbsp Mayonnaise (7 g)
4 oz Crab (121 g)
1 leaf Lettuce (8 g)
optional - to taste Paprika (1 g)
Ginger Lemon Spinach Directions:
91 calories 1. Grate ginger.
5g carbs (3g fiber) 2. Place a skillet over medium heat, add oil.
Once hot, add ginger for 30 seconds, stir so it
3g protein doesn't stick.
7g fat 3. Add spinach, salt and pepper, cook till wilted.
Ingredients: About 2 to 3 minutes.
1/2 tbsp Lemon juice (8 g) 4. Drizzle with lemon juice to serve.
1/4 tbsp Ginger Root (2 g)
4 cup Baby Spinach (112 g)
Garlic Parmesan Salmon Directions:
573 calories 1. Preheat oven to 375°F and line a rimmed
baking tray with foil.
3g carbs (0g fiber)
2. In a bowl, mix together parmesan cheese,
40g protein minced garlic, melted butter, lemon juice, and
43g fat black pepper until well combined.
Ingredients: 3. Pat salmon dry and place on prepared baking
tray.
1 1/2 tbsp Butter (21 g)
4. Smear the mixture on top of the salmon.
3 tbsp Parmesan Cheese (15 g)
5. Cover salmon with a foil, folding up the sides.
1 1/2 cloves, minced Garlic (5 g)
6. Bake in the oven for 20 minutes or until fish is
3 tsp Lemon juice (15 g) easily flaked with a fork.
6 oz Salmon (170 g)
Scrambled Eggs with Directions:
Cheesy Veggies
1. Heat a nonstick pan over medium heat.
386 calories
2. Add the butter into the hot pan, and swirl to
7g carbs (1g fiber) coat the bottom of the pan.
21g protein 3. Finely chop mushrooms, tomatoes and
onions.
30g fat
4. Saute chopped vegetables in butter.
Ingredients:
5. Beat eggs in a bowl and pour over sautéed
2 Egg (100 g) vegetables.
1/4 cup, diced Mushrooms (22 g) 6. Using a spatula, start to stir the eggs from the
1/4 cup, chopped or sliced Tomato (45 g) outside in. Stir slowly, but continuously, to
break the egg curds that are forming in the
1/4 cup, chopped Onion (40 g) pan.
1/4 cup, shredded Cheddar Cheese (28 g) 7. Sprinkle cheese when eggs are slightly wet.
1 tbsp Butter (14 g) 8. Stir to combine and cook until cheese is
melted.
Bacon Directions:
200 calories 1. Cook bacon in a skillet over medium to
medium-high heat until browned and crisp or
1g carbs (0g fiber) to desired liking.
6g protein 2. Optional to cook bacon in an oven at 350ºF
19g fat for about 20 minutes or to desired crispiness.
Ingredients:
4 strip Bacon (48 g)
Caprese Grilled Chicken Directions:
with Balsamic Reduction
and Fresh Basil 1. Preheat oven 400°F. Prepare baking sheet
with parchment paper.
152 calories
2. Place chicken on to the prepared baking
4g carbs (0g fiber) sheet.
15g protein 3. Bake for 20-30 minutes or until chicken is no
longer pink inside.
8g fat
4. Remove chicken from the oven and top
Ingredients: chicken with mozzarella cheese and tomato.
1/2 Chicken Breast (50 g) 5. Place back in oven until cheese is melted.
3/4 oz Mozzarella Cheese (21 g) 6. Meanwhile, in a saucepan, melt butter over
1/2 slice or wedge Tomato (10 g) medium heat.
1/2 tbsp Balsamic Reduction (8 g) 7. Add in the balsamic reduction and
continuously stir for 1 minute.
1/2 tsp Butter (2 g)
8. Drizzle warm balsamic reduction mixture onto
optional - 1 leaf, whole Basil (1 g) chicken.
9. Garnish with chopped basil.
Lemon Garlic Salad Directions:
144 calories 1. Place mixed greens in a bowl.
4g carbs (0g fiber) 2. Mix minced garlic, pepper, salt, olive oil, and
lemon juice in a container with a resealable
1g protein lid.
14g fat 3. Tight lid and shake vigorously until dressing is
Ingredients: blended well.
1 cloves, minced Garlic (3 g) 4. Pour over mixed greens.
1 tbsp Olive Oil (14 g)
1 tsp Lemon juice (5 g)
2 cup Mixed Greens (94 g)
Easy Roasted Chicken Directions:
603 calories 1. Preheat the oven to 350°F and line a baking
sheet with parchment paper.
2g carbs (1g fiber)
2. In a bowl combine all the seasonings.
54g protein
3. Coat the chicken in olive oil and add the
42g fat seasoning mix, coat evenly.
Ingredients: 4. Bake for 30 minutes or until the chicken is
2 1/2 Chicken Breast (250 g) fully cooked. Remove and serve.
1 1/4 tsp Italian Seasoning (2 g)
2 1/2 tbsp Olive Oil (35 g)
optional - 1 1/4 tsp Paprika (3 g)
Ginger Lemon Spinach Directions:

45 calories 1. Grate ginger.
2g carbs (1g fiber) 2. Place a skillet over medium heat, add oil.
Once hot, add ginger for 30 seconds, stir so it
2g protein doesn't stick.
4g fat 3. Add spinach, salt and pepper, cook till wilted.
Ingredients: About 2 to 3 minutes.
1/4 tbsp Lemon juice (4 g) 4. Drizzle with lemon juice to serve.
1/8 tbsp Ginger Root (1 g)
2 cup Baby Spinach (56 g)
Grocery List
Milk, Eggs, Other Dairy
Egg Butter
15 egg (750g) 10 tbsp (140g)
1/8 cup (29g)
1/2 tsp (2g)
Produce
Broccoli Lemon juice

1/2 cup, chopped or diced (44g) 1 3/4 tbsp (28g)
1/2 cup, florets (46g) 2 1/4 lemon (108g)
4 1/2 tsp (23g)
Celery Onion
1/4 stalk (10g) 2 tbsp, chopped (20g)
1/2 medium (54g)
1/2 cup, chopped (80g)
Asparagus Chives
8 spear, medium (128g) 1 1/2 tbsp chopped (5g)
Red Bell Pepper Green Bell Pepper

1/2 medium (60g) 1 1/2 medium (180g)
1/4 cup, chopped (38g)
Red Onion Garlic

3 slice (21g) 6 cloves, minced (19g)
1/4 small (18g)
Tomato Mushrooms
2 1/2 slice or wedge (50g) 3 mushroom, whole (54g)
1/2 cup, chopped or sliced (90g) 3/4 cup, pieces or slices (53g)
1/4 cup, diced (22g)
Jalapeno Pepper Cucumber

1 pepper (14g) 1/4 cup, sliced or chopped (26g)
Avocado Ginger Root
1/4 avocado (50g) 5 tsp (10g)
3/8 tbsp (3g)
Lemon Lettuce
1/4 lemon (27g) 1 leaf (8g)
Baby Spinach Mixed Greens

6 cup (168g) 2 cup (94g)
Cheese
Mozzarella Cheese Cheddar Cheese

83/100 cup, shredded (93g) 3 slice (84g)
2 slice (57g) 1 1/4 cup, shredded (141g)
3/4 oz (21g) 1/2 oz (14g)
91/200 cup, diced (61g)
Parmesan Cheese
3 1/2 tbsp (18g)
Spices and Seasonings

These items have low nutritional value and are optional
Salt Black Pepper

3 dash (0g) 4 dash (0g)
Onion Powder Paprika

1/2 tbsp (4g) 1/2 tbsp (4g)
1 1/4 tsp (3g)
Cayenne Pepper Garlic Powder

1 tsp (2g) 1 tbsp (10g)
Crushed Red Pepper Flakes Italian Seasoning

1/2 tsp (0g) 1 1/4 tsp (2g)
Canned and Jarred

Canned Tuna Chicken Broth/Stock
83/100 can (91g) 1/4 cup (60g)
Olives Pickles
6 olive (17g) 4 baby pickle (260g)
Roasted Red Pepper Beef Broth/Stock

1 oz (28g) 1/8 cup (30g)
Capers
1 tbsp, drained (9g)
Condiments
Mayonnaise Dijon Mustard

1 1/2 tbsp (22g) 1 tbsp (15g)
3 tsp (15g)
1/8 cup (30g)
Nuts
Almonds Unsweetened Almond Milk

2 tbsp, silvered (20g) 1 tablespoon (15g)
1/8 cup (31g)
Oil, Vinegar, Salad Dressing
Olive Oil Ranch Dressing

11 1/2 tbsp (162g) 1 tbsp (15g)
1 tsp (4g)
1/8 cup (27g)
Sesame Oil Balsamic Reduction

2 1/2 tsp (11g) 1/2 tbsp (8g)
Seafood
Salmon
26 oz (736g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Basil Parsley, fresh

1 tbsp, chopped (3g) 3 tsp (3g)
1 leaf, whole (1g)
Oregano
1/2 tsp, ground (1g)
Meat
Bacon Chicken Breast

6 strip, cooked (48g) 7 1/2 chicken breast (750g)
8 strip (96g)
Pork Chop Rotisserie Chicken

2 oz (57g) 1 1/2 ounce (43g)
Italian Salami Skirt Steak

4 slice (36g) 8 oz (227g)
Deli
Prosciutto
3 slice (42g)
Other
Crab
4 oz (121g)

Week 5

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Week 5

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1/2 tbsp Lemon juice (8 g)

SNACK 91 calories • 5g carbs (1g fiber) • 8g fat • 1g protein

optional - 1 tsp Cayenne Pepper (2 g) 9. Serve with lemon slice.

optional - to taste Salt (0 g)

Cheesy Mushroom Bites Directions:

SNACK 57 calories • 0g carbs (0g fiber) • 5g fat • 4g protein

Parmesan Fried Broccoli Directions:

Ginger Lemon Spinach Directions:

Milk, Eggs, Other Dairy

Broccoli Lemon juice

Red Bell Pepper Green Bell Pepper

Red Onion Garlic

Jalapeno Pepper Cucumber

Baby Spinach Mixed Greens

Mozzarella Cheese Cheddar Cheese

Spices and Seasonings

Salt Black Pepper

Onion Powder Paprika

Cayenne Pepper Garlic Powder

Crushed Red Pepper Flakes Italian Seasoning

Canned and Jarred

Roasted Red Pepper Beef Broth/Stock

Mayonnaise Dijon Mustard

Almonds Unsweetened Almond Milk

Oil, Vinegar, Salad Dressing

Olive Oil Ranch Dressing

Sesame Oil Balsamic Reduction

Produce - Spices and Seasonings

Basil Parsley, fresh

Bacon Chicken Breast

Pork Chop Rotisserie Chicken

Italian Salami Skirt Steak

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