MEAL PLAN 4

2100 CALORIES

MEAL PLAN 4: 2100 CALORIES 1

 E 2120 Cal.

C 210g 40%

P 141g 27%

F 78g 33%

NOTES
◉ The following abbreviations are used in the meal plan:

࿺ DF - Dairy Free
࿺ EF - Egg Free
࿺ GF - Gluten Free
࿺ NF - Nut Free
࿺ OF - Oxalate Free*
◉ *Oxalate Free suggestions are lower in oxalate than the high
oxalate ingredients in the recipes but will still contain small
amounts of oxalate. It is not completely oxalate free.

◉ How to make a flax egg:

Mix one tablespoon ground flaxseed meal with three tablespoons of

water.

Mix together, and let it sit in your fridge for 15 minutes to set up and
thicken.

MEAL PLAN 4: 2100 CALORIES 2

 TABLE OF CONTENTS
MEAL 1 (BREAKFAST) 7
STARBUCKS OPTION 1 8
STARBUCKS OPTION 2 8
TIM HORTONS OPTION 1 8
TIM HORTONS OPTION 2 8
SPINACH PANCAKES WITH TURKEY BACON AND COTTAGE CHEESE 9
FRENCH TOAST WITH CHICKEN OR TURKEY BACON 10
BREAKFAST BAGEL WITH CHICKEN OR TURKEY BACON 11
EGG WHITE OMELETTE WITH COTTAGE CHEESE 12
TOAST WITH PEANUT BUTTER + PROTEIN SHAKE 13
LEMON BLUEBERRY MUFFINS + PROTEIN SHAKE 14
MIXED BERRY PROTEIN PORRIDGE 15
SPECIAL K PROTEIN, HONEY ALMOND ANCIENT GRAINS 16
SMOKED SALMON EGG CUPS + BANANA 17
PROTEIN SHAKE + PEAR AND ALMONDS 18
MANGO LIME SMOOTHIE 19
PROTEIN ZESTY LEMON CHIA PUDDING 20
EGG & AVOCADO ENGLISH MUFFIN SANDWICH 21
BERRY AVOCADO SMOOTHIE BOWL 22

MEAL 2 (SNACK) 23
BEEF JERKY AND FRUIT CUP 24
PROTEIN SHAKE + RICE CRISP CHIPS 25
POST WORKOUT GREEN SMOOTHIE 26
TIM HORTONS 12 GRAIN BAGEL WITH PEANUT BUTTER 27
YOGURT, PAPAYA AND ALMONDS 28

MEAL PLAN 4: 2100 CALORIES 3

 COCONUT CHICKPEA BLONDIES + PROTEIN SHAKE 29
HUMMUS & VEGGIES + PROTEIN SHAKE 30
KEFIR & GRANOLA BOWL 31
TRAIL MIX + PROTEIN SHAKE 32
CINNAMON PROTEIN ENERGY BITES + PEACH 33

MEAL 3 (LUNCH) 34
CHICKEN, LETTUCE & TOMATO SANDWICH + PROTEIN SHAKE 35
TURKEY HUMMUS SANDWICH + MILK 36
QUINOA SALAD WITH SHRIMP & KALE 37
CHICKEN FRIED RICE 38
RAINBOW LETTUCE WRAPS WITH SPICY MANGO DRESSING 39
PAN FRIED TROUT WITH HERBED RICE 40
GROUND CHICKEN QUINOA STUFFED PEPPER 41
GRILLED SHRIMP SALAD 42
AHI TUNA POKE BOWL 43
CHICKEN & LETTUCE WRAP 44
HEALTHY MEATBALLS AND PASTA 45
CAULIFLOWER PIZZA CRUST WITH PESTO CHICKEN + FRESH GREEN SALAD 46
CONTINUE... 47
EASY CHICKEN FAJITAS 48
A-LA-CARTE RESTAURANT OPTION 49
FRESHII OPTION 1 49
FRESHII OPTION 2 49
PANERA BREAD OPTION 1 50
PANERA BREAD OPTION 2 50
SUBWAY OPTION 1 50
SUBWAY OPTION 2 51
OSMOW’S OPTION 51

MEAL PLAN 4: 2100 CALORIES 4

MEAL 4 (SNACK) 52
RICE CAKE WITH CREAMY BOILED EGG 53
TURKEY AND VEGGIE SNACK BOX 54
STRAWBERRY COTTAGE CHEESE TOAST 55
GUACAMOLE, CHICKEN AND VEGGIES SNACK BOX 56
ON THE GO SNACK 57
GRANOLA BAR AND HALF SCOOP PROTEIN SHAKE 58
PROSCIUTTO WRAPPED APRICOTS 59
PEANUT BUTTER BANANA MUFFIN BROWNIE BITES 60
CREAMY TUNA ON OAT CRACKERS 61
TIM HORTONS SPINACH & EGG WHITE OMELETTE BITE + ESPRESSO
MACCHIATO + APPLE 62
APPLE WITH ALMOND BUTTER + PROTEIN SHAKE 63

MEAL 5 (DINNER) 64
HAWAIIAN BBQ CHICKEN BOWL 65
SHEET PAN CHICKEN & VEGGIES 66
ONE PAN CHICKEN, BROCCOLI & PEPPERS 67
15 MINUTE GRILLED STEAK WITH MINT PESTO AND CORN 68
THAI GREEN CURRY CHICKEN 69
MEXICAN CHICKEN WRAPS 70
MEDITERRANEAN TUNA PASTA SALAD 71
PASTA WITH SPINACH & TURKEY 72
ONE PAN SALMON WITH GREEN BEANS & ROASTED TOMATO 73
HEALTHY KOREAN GROUND BEEF WITH VEGETABLES 74
GRILLED HALIBUT WITH QUINOA AND ARUGULA SALAD 75
EASY CHICKEN PAD THAI 76
AIR FRIED CHICKEN WINGS AND SWEET POTATO CHIPS + GREEK
CAULIFLOWER SALAD 77
A-LA-CARTE RESTAURANT OPTION 79
CHIPOTLE OPTION 79
HEARTY CHICKEN VEGETABLE SOUP 80

MEAL PLAN 4: 2100 CALORIES 5

 BUTTERNUT SQUASH RISOTTO + BAKED SALMON 81
CHICKPEA PASTA BOWL WITH TURKEY SAUSAGE 82
GROUND BEEF, SPINACH & MASHED SWEET POTATOES 83
PESTO CHICKEN STUFFED SWEET POTATOES 84
TURKEY TACO LETTUCE WRAPS 85

MEAL 6 (SNACK) 86
CRISPY ZUCCHINI FRIES 87
ALMOND BUTTER STUFFED DATES 88
BLUEBERRY RICOTTA BAGEL 89
DARK CHOCOLATE TURTLES 90
INSIDE OUT ALMOND JOYS 91
120 CALORIES CHOCOLATE MUG CAKE 92
ORGANIC POPCORN (GMO-FREE) AND APPLE 93
CHOCOLATE BANANA ICE CREAM 94
AVOCADO CHOCOLATE PUDDING 95
LENTIL CHIPS 96
SIETE TORTILLA CHIPS + FIGS 97
MINI COOKIES AND MILK 98

MEAL PLAN 4: 2100 CALORIES 6

 MEAL 1
(BREAKFAST)
Pick one of the following options for breakfast.
Each of these meals contains the following nutrients:
Energy: 400 calories, Carbs: 40g, Protein: 25g, Fat: 15g
1 STARBUCKS OPTION 1
Spinach, Feta & Egg White Breakfast
Wrap
+ Starbucks Nonfat Cappuccino
࿺ NF
࿺ DF: Ask for almond milk
࿺ EF: Omit the egg white
࿺ GF: This is not a GF option
࿺ OF: Omit the spinach

2 STARBUCKS OPTION 2
Tomato & Mozzarella on Focaccia roll
+ Starbucks Cappuccino made with
Almond Milk
࿺ EF
࿺ NF: Use soy or oat milk
࿺ DF: Omit the mozzarella
࿺ GF: This is not a GF option

3 TIM HORTONS OPTION 1

Mixed berry & honey bowl
+ 1 Serving Omelette bites

࿺ GF ࿺ NF: Might
࿺ DF: This is not a DF option contain
traces of
࿺ EF: Omit the omelette bites tree nuts
and use a serving of whey
protein powder instead

4 TIM HORTONS OPTION 2

English Muffin, Egg Whites & Cheese
+ Flat white

࿺ NF
࿺ DF: Ask for almond milk
࿺ EF: Omit the egg white
࿺ GF: This is not a GF option

MEAL PLAN 4: 2100 CALORIES 8

 5 SPINACH PANCAKES WITH TURKEY BACON AND COTTAGE
CHEESE

 
COOKING TIME: 20 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ ⅓ cup Oats 1. Add the oats to a blender and blend
into a flour consistency, about 30
◉ ⅓ cup Baby Spinach seconds. Add the baby spinach, milk,
applesauce, egg, and baking powder.
◉ 45 ml Low Fat Milk
Blend until smooth, scraping down the
◉ 2 slices Turkey Bacon sides as needed.

◉ ¼ cup Unsweetened 2. Heat the oil in a pan over medium heat.

Applesauce Pour 1/4 cup of the batter at a time and
cook for two to three minutes per side,
◉ 45 ml Egg white or until cooked through. Transfer to a
plate. Repeat until all the batter is used.
◉ ⅓ tsp Baking Powder
3. Fry the turkey bacon in a non-stick
◉ 1 tsp Extra Virgin Olive Oil pan.
◉ ⅓ cup Cottage Cheese 4. Cut the pancake into slices. Divide the
pancakes and cottage cheese onto
◉ 1 tsp Honey plates, top with the turkey bacon and
drizzle honey on top. Enjoy!

࿺ NF
࿺ DF: Use oat milk instead of low fat milk.
Replace cottage cheese with tofu.
࿺ EF: Use a flax egg instead.
࿺ GF: Use certified GF oats
࿺ OF: Use kale instead of spinach

MEAL PLAN 4: 2100 CALORIES 9

 6 FRENCH TOAST WITH CHICKEN OR TURKEY BACON

 
COOKING TIME: 15 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 2 Eggs 1. In a bowl, whisk together the eggs and
milk.
◉ 2 tbsps Low Fat Milk
2. Dip the bread into the mixture, coating
◉ 2 Whole Wheat Bread both sides evenly.
◉ 2 Slices Chicken or Turkey 3. Heat 2 non-stick griddles or skillets
bacon over medium heat. Cook the bread
slices for about 3 to 5 minutes per side,
or until browned. Repeat the process
until all of the bread is cooked. Fry the
bacon in the other pan.
4. Divide onto plates and top with bacon.
Enjoy!

࿺ NF
࿺ DF: Use Almond milk
࿺ EF: Use flax eggs instead
࿺ GF: Use GF bread

MEAL PLAN 4: 2100 CALORIES 10

 7 BREAKFAST BAGEL WITH CHICKEN OR TURKEY BACON

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 Bagel (toasted) 1. Heat a pan over medium heat and add
the oil. Add the whisked eggs to the
◉ 2 slices Chicken or Turkey pan and stir the eggs frequently as
bacon they cook. Season with salt and pepper
to taste.
◉ 1 tsp Extra Virgin Olive Oil
2. Fry the bacon in a non-stick pan.
◉ ½ cup Egg Whites
3. To serve, place the eggs, bacon and
◉ Sea Salt & Black Pepper (to bagel on a plate and enjoy!
taste)

࿺ DF, NF
࿺ EF: Replace egg with 1 slice Chicken or
Turkey bacon or a tbsp cottage cheese.
࿺ GF: Use GF bagel

MEAL PLAN 4: 2100 CALORIES 11

 8 EGG WHITE OMELETTE WITH COTTAGE CHEESE

 
COOKING TIME: 10 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 tsp Butter 1. Heat a large non-stick skillet or non-
stick pan over medium heat. Add the
◉ 1 cup Egg Whites egg whites and cook until almost set.
◉ ½ cup Cottage Cheese 2. Place the cottage cheese down the
middle of the omelette and sprinkle
◉ 2 tbsps Chives (chopped) the chives over the top. Fold the sides
◉ 2 slices Whole Wheat bread of the omelette towards the center and
(toasted) remove from heat.
3. Serve on toast and enjoy!

࿺ NF
࿺ DF: Replace cottage cheese with tofu
࿺ EF: Use flax eggs or
࿺ replace egg with 1 slice Chicken or
Turkey bacon
࿺ GF: Use GF bread

MEAL PLAN 4: 2100 CALORIES 12

 9 TOAST WITH PEANUT BUTTER + PROTEIN SHAKE

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 2 slices Whole Grain Bread 1. Toast the bread slices, then spread on
the peanut butter.
◉ 1 tbsp All Natural Peanut
Butter Serve with protein shake prepared with
water
◉ 1 Serving Whey Protein
Powder

࿺ EF
࿺ DF: Replace whey protein powder with a plant-
based powder such as pea protein powder
࿺ GF: Use GF bread
࿺ NF: Replace peanut butter with tahini or sunflower
seed spread

MEAL PLAN 4: 2100 CALORIES 13

 10 LEMON BLUEBERRY MUFFINS + PROTEIN SHAKE
 
COOKING TIME: 30 minutes
INGREDIENTS
◉ 2 cups Whole wheat flour
◉ 1/2 tsp Baking Soda
◉ 1 teaspoon baking powder
◉ ¼ tsp Fine Sea Salt
◉ ⅓ cup extra-virgin olive oil
◉ 1 Lemon (zest and juice)
◉ 2 Eggs (preferably at room
temperature)
◉ 1 cup plain Greek yogurt
◉ ¼ cup Honey
◉ 2 tsp Vanilla extract
◉ 1 cup Blueberries (fresh or
frozen)
◉ 1 serving Whey Protein Powder
◉ 200 ml Low Fat Milk
MEAL PLAN 4: 2100 CALORIES
YIELDS: 12 serving
DIRECTIONS
1. Preheat the oven to 400F (200ºC). Line
a muffin tin with liners or use cooking
spray.
2. In a medium sized bowl whisk
together the flour, baking powder,
baking soda, sea salt and lemon zest.
3. In a large bowl, combine the oil and
honey and beat together with a whisk.
Add the eggs and beat well, then add
the yogurt and vanilla. Mix well.
4. Add the dry ingredients to the wet and
stir to just combine (a few lumps are
ok). Fold in the blueberries gently.
5. Spoon the batter into the muffin liners
and bake for 16 to 20 minutes or until
cooked through.
6. Remove from the oven and let cool.
+ 1 Serving whey protein powder prepared
with 200 ml low fat milk.
Leftovers
Refrigerate in an airtight container
for up to four days. Freeze for up to
three months.
࿺ NF
࿺ DF: Use coconut yogurt instead of Greek
yogurt and replace milk with almond milk.
Replace whey protein powder with a plant-
based powder such as pea protein powder
࿺ EF: Use flax eggs
࿺ GF: Use 2 cups All purpose GF flour
14
 11 MIXED BERRY PROTEIN PORRIDGE

 
COOKING TIME: 15 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 cup Low Fat Milk 1. Add the milk, oats, and frozen berries
to a pot over medium heat. Bring the
◉ ⅓ cup Oats (rolled) milk to a gentle boil and continue to
cook for three to five minutes or until
◉ 1 cup Frozen Berries
the oats begin to soften and thicken
◉ 1 tsp Cinnamon and the berries are cooked through.

◉ ½ cup Egg Whites 2. Add the cinnamon to the pot then

slowly stir in the egg whites and
◉ 1 tbsp Almond Butter continue to stir until the porridge
becomes thick and creamy. Transfer to
a bowl and top with the almond butter.
Enjoy!

࿺ DF: Unsweetened Almond Milk

࿺ EF: Use flax egg or replace the eggs with
1 scoop protein powder.
࿺ GF: Use certified GF oats
࿺ NF: Replace almond butter with
sunflower seed spread

MEAL PLAN 4: 2100 CALORIES 15

 12 SPECIAL K PROTEIN, HONEY ALMOND ANCIENT GRAINS

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 serving Special K Protein, 1. Add the Special K and milk into a bowl
Honey Almond Ancient and top with almond flakes.
Grains (56 gram or 1 ¼ cup)
◉ 1 cup low fat milk
◉ 2 tbsp Almond flakes

࿺ EF
࿺ DF: Use Almond Milk
࿺ GF: This cereal is not GF
࿺ NF: This cereal is not NF

MEAL PLAN 4: 2100 CALORIES 16

 13 SMOKED SALMON EGG CUPS + BANANA
 
COOKING TIME: 25 minutes
INGREDIENTS
◉ 2 tsps Avocado Oil
◉ 8 Egg
◉ 1 tbsps Chives (chopped)
◉ Sea Salt & Black Pepper (to
taste)
◉ 1 ½ cups Baby Spinach
(chopped)
◉ 5 ozs Smoked Salmon
(roughly chopped)
࿺ DF, GF, NF
࿺ EF: Use flax egg
࿺ OF: Use kale instead of spinach
MEAL PLAN 4: 2100 CALORIES
YIELDS: 4 serving
DIRECTIONS
1. Preheat the oven to 350ºF (177ºC)
and lightly grease a muffin tin with
avocado oil.
2. In a small bowl, whisk together the
eggs, chives, salt and pepper.
3. Add the spinach and then the smoked
salmon to each muffin tin, then pour
the egg mixture on top. Bake for 20
minutes. Remove from the oven, let
cool.
One serving is equal to two egg cups.
+ 1 Large banana
Leftovers
Refrigerate in an airtight container for
up to three days.
17
 14 PROTEIN SHAKE + PEAR AND ALMONDS

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 Serving Whey Protein 1. Prepare the whey protein with milk
and drink.
◉ 1 cup Low Fat Milk
2. Snack on the pear and almonds.
◉ 1 Pear
◉ 12 Almonds

࿺ EF, GF ࿺ OF: Use cashews instead of

almonds
࿺ DF: Use Almond/ oat milk.
࿺ DF: Replace whey protein powder with a
plant-based powder such as pea protein
powder
࿺ NF: Replace almonds with hemp seeds
or sunflower seeds

MEAL PLAN 4: 2100 CALORIES 18

 15 MANGO LIME SMOOTHIE

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 cup Frozen Mango 1. Add all ingredients to a blender and
blend until smooth. Pour into a glass
◉ 1 cup Frozen Cauliflower and enjoy!
◉ 1 Lime (large, zest and juice)
◉ 1 serving Vanilla Protein
Powder
◉ 1 cup Low Fat Milk
◉ 1 tbsp Hemp Seeds

࿺ EF, GF, NF
࿺ DF: Use Plain coconut milk.

MEAL PLAN 4: 2100 CALORIES 19

 16 PROTEIN ZESTY LEMON CHIA PUDDING

 
COOKING TIME: 4 hours YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 cup Low Fat Milk 1. In a large bowl, combine the milk,
lemon juice, maple syrup and vanilla
◉ 1 tbsp Lemon Juice extract.
◉ 1 tsp Vanilla Extract 2. Whisk in the seeds and mix well. Add
to a bowl or mason jar. Let it sit in the
◉ 1 tbsp Chia Seeds fridge overnight or for at least 4 hours
◉ 1 tsp Honey
◉ 1 scoop Whey Protein
Powder

࿺ EF, GF, NF
࿺ DF: Use Almond milk.
࿺ DF: Replace whey protein powder with a
plant-based powder such as pea protein
powder

MEAL PLAN 4: 2100 CALORIES 20

 17 EGG & AVOCADO ENGLISH MUFFIN SANDWICH

 
COOKING TIME: 10 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 tsp Olive Oil 1. Heat the oil in a pan over medium heat.
Pour the egg white in the pan and
◉ ¾ cup Egg Whites cook until the whites are set.
◉ ½ Avocado (sliced) 2. Layer the tomato, egg and avocado
between the English muffin slices.
◉ 1 English Muffin (halved, Enjoy!
toasted)
◉ 2 slices Tomato (optional)

࿺ DF, NF
࿺ EF: Replace egg whites with cottage
cheese or 2 slices turkey bacon
࿺ GF: Use GF bread

MEAL PLAN 4: 2100 CALORIES 21

 18 BERRY AVOCADO SMOOTHIE BOWL

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 cup Low Fat Milk 1. Place all ingredients in your blender
and blend until smooth.
◉ 1 cup Spinach
2. Pour into a glass. Top with chia seeds
◉ 1 cup Frozen Berries and a few frozen berries. Enjoy!
◉ ¼ Avocado
◉ 1 tbsp Chia Seeds
◉ 1 scoop Vanilla Protein
Powder

࿺ EF, GF
࿺ DF: Use Almond milk.
࿺ OF: Use kale instead of spinach

MEAL PLAN 4: 2100 CALORIES 22

 MEAL 2 (SNACK)
Pick one of the following options as a snack.
Each of these meals contains the following nutrients:
Energy: 300 calories, Carbs: 35g, Protein: 15g, Fat: 11g
 1 BEEF JERKY AND FRUIT CUP

 
COOKING TIME: 1 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 50 g beef jerky (2 oz) 1. Sprinkle te chai seeds on your fruit cup

◉ 1 cup diced Blueberries and 2. Enjoy your jerky and Fruit.

Banana
◉ 1 tbsp chia seeds

࿺ DF, EF, GF, NF, OF

MEAL PLAN 4: 2100 CALORIES 24

 2 PROTEIN SHAKE + RICE CRISP CHIPS

 
COOKING TIME: 1 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 serving Whey Protein 1. Enjoy your rice crisp chips and banana
Powder with your protein shake.

◉ 200 ml Almond milk

◉ 1 bag (0.67 oz or 19 gram)
Quaker Rice Crisps
(Available at Walmart)
◉ 1 med Banana

࿺ EF, GF
࿺ DF: Replace whey protein powder with a
plant-based powder such as pea protein
powder
࿺ NF: Replace almond milk with oat or soy
milk

MEAL PLAN 4: 2100 CALORIES 25

 3 POST WORKOUT GREEN SMOOTHIE

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 Serving Collagen Powder 1. Add all ingredients into a blender and
blend until smooth. Divide into glasses
◉ 1 cup Water (cold) and enjoy!
◉ ⅓ Avocado
◉ 1 large Banana (frozen)
◉ 1 cup Baby Spinach

࿺ DF, EF, GF, NF

࿺ OF: Use kale instead of spinach

MEAL PLAN 4: 2100 CALORIES 26

 4 TIM HORTONS 12 GRAIN BAGEL WITH PEANUT BUTTER

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 Tim Hortons 12 Grain Bagel 1. Spread the peanut butter on the bagel,
top with raspberries.
◉ 1 tbsp Peanut butter
◉ 1 cup Raspberries

࿺ DF, EF, NF
࿺ GF: This is not a GF option
࿺ OF: Replace raspberries with blueberries
and blackberries

MEAL PLAN 4: 2100 CALORIES 27

 5 YOGURT, PAPAYA AND ALMONDS

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS
◉ 1 cup Plain Greek Yogurt
◉ ⅔ cup Papaya (peeled,
seeds removed, chopped)
◉ 1 tsp Almonds (shaved)
DIRECTIONS
1. Serve the yogurt with chopped papaya,
sprinkle the almond shavings on top.
Enjoy!

࿺ EF, GF,
࿺ DF: Use almond or soy yogurt
࿺ OF: Use cashews instead of almonds
࿺ NF: Replace almonds flakes with hemp
seeds or sunflower seeds

MEAL PLAN 4: 2100 CALORIES 28

 6 COCONUT CHICKPEA BLONDIES + PROTEIN SHAKE

 
COOKING TIME: 45 minute YIELDS: 16 serving

INGREDIENTS DIRECTIONS
◉ 2 tbsps Coconut Oil 1. Preheat the oven to 350ºF (177ºC) and
brush a baking dish with coconut oil
◉ 3 cups Chickpeas (cooked) (use an 8x8 pan for 16 blondies).
◉ ½ cup Almond Butter 2. Add all ingredients to a food processor
and process until smooth.
◉ ½ cup Honey
3. Spread the batter evenly into the
◉ ½ tsp Cinnamon pan. (The batter will be very sticky, so
◉ ¼ tsp Sea Salt brushing a spatula with coconut oil
first will help.) Sprinkle extra coconut
◉ ¼ tsp Baking Powder over the top and press in gently.

◉ ¼ tsp Baking Soda 4. Bake for 20 to 25 minutes or until a

toothpick comes out clean and edges
◉ ⅓ cup Unsweetened are slightly browned. Let cool for 20
Shredded Coconut (plus minutes, then cut into squares. Enjoy!
extra for garnish)
Enjoy with half a serving of whey protein
◉ ½ Serving Whey Protein powder mixed with water.
Powder

Leftovers
Store in the fridge for 5 days or freeze in
an airtight container.

࿺ EF, GF
࿺ DF: Replace whey protein powder with a
plant-based powder such as pea protein
powder
࿺ NF: Use sunflower seed butter instead of
almond butter.

MEAL PLAN 4: 2100 CALORIES 29

 7 HUMMUS & VEGGIES + PROTEIN SHAKE

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 4 tbsps Hummus 1. Add the hummus to a small bowl.
Serve with carrot sticks, crackers and
◉ 1 Carrot (medium, peeled cucumber slices.
and cut into sticks)
Enjoy with half a serving of whey protein
◉ ¼ Cucumber (medium, powder mixed with water.
sliced)
◉ 5 Oat crackers
◉ ½ Serving Whey Protein
Powder

࿺ 3 tbsps Hummus ࿺ ½ Serving Whey Protein

࿺ 1 Carrot (medium, peeled and cut into Powder
sticks)
࿺ ¼ Cucumber (medium, sliced)
࿺ 3 Oat crackers

MEAL PLAN 4: 2100 CALORIES 30

 8 KEFIR & GRANOLA BOWL

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS
◉ ⅔ cup Plain Kefir
◉ ½ cup Granola
◉ 1 cup Blueberries
◉ ½ tbsp Almond flakes
DIRECTIONS
1. Pour the kefir into a bowl and top with
granola and blueberries and almond
flakes. Enjoy!

࿺ EF, GF,
࿺ NF: Use sunflower seeds instead of
almonds
࿺ DF: Use DF kefir
࿺ OF: Use cashews instead of almonds

MEAL PLAN 4: 2100 CALORIES 31

 9 TRAIL MIX + PROTEIN SHAKE

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 serving (¼ cup) Protein 1. Enjoy with half a serving of whey
Trail Mix protein powder mixed with water.

◉ 12 Pieces Dried Apple

◉ ½ Serving Whey Protein
Powder

࿺ EF, GF
࿺ DF: Replace whey protein powder with a
plant-based powder such as pea protein
powder
࿺ NF: This is not a NF option
࿺ OF: Use cashews instead of almonds

MEAL PLAN 4: 2100 CALORIES 32

 10 CINNAMON PROTEIN ENERGY BITES + PEACH

 
COOKING TIME: 35 minute YIELDS: 12 serving

INGREDIENTS
◉ 1/3 cup Oats (quick)
◉ 1 cup All-Purpose Flour
◉ ½ cup Vanilla Protein
Powder
◉ ¼ cup Ground Flax Seed
DIRECTIONS
1. In a large mixing bowl combine quick
oats, flour, protein powder, ground
flax, almond flakes, chia seeds and
cinnamon. Fold in the almond butter
and maple syrup until a thick dough
forms. If it is too thick to work with, add
the almond milk.

◉ 2 tbsps Chia Seeds 2. Use a tablespoon to scoop out dough

◉ 2 tsps Cinnamon
◉ ½ cup Almond Butter
◉ ¼ cup Honey
◉ 1 tbsp Low Fat Milk
(optional; if needed)
◉ 1 medium Peach
◉ 2 tbsp Almond flakes
and roll into balls, approximately
1-inch in diameter. Chill in the fridge
for at least 20 minutes before serving.
1 Serving = 2 energy balls. Enjoy with
your peach.
Storage
Keep energy bites in the fridge for up
to seven days or in the freezer for up to
three months. Always serve chilled.

࿺ EF ࿺ OF: Use cashews instead of almonds

࿺ DF: Replace milk with almond milk
࿺ GF: Use certified GF quick oats.
࿺ Use ½ cup oat Flour
࿺ NF: Use sunflower seed butter or pumpkin
seed butter instead of almond butter. Use
coconut milk instead of almond milk.

MEAL PLAN 4: 2100 CALORIES 33

 MEAL 3 (LUNCH)

Pick one of the following options for lunch.

Each of these meals contains the following nutrients
Energy: 430 calories, Carbs: 40g, Protein: 37g, Fat: 13g
 1 CHICKEN, LETTUCE & TOMATO SANDWICH + PROTEIN SHAKE

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 2 slices Whole Wheat Bread 1. Spread one slice of the toast with
(toasted) Greek yogurt and the other slice with
dijon mustard.
◉ 3 tbsps Greek Yogurt
2. Layer on the chicken slices, tomato
◉ 1 tbsp Dijon Mustard slices and lettuce. Season with salt
and pepper to taste and top with the
◉ 2 slices Chicken Deli Meat second slice of toast. Slice in half.
◉ 1 Tomato (sliced) 3. Enjoy with a protein shake prepared
with low fat milk.
◉ 1 cup Iceberg Lettuce (torn
into pieces)
◉ Sea Salt & Black Pepper (to
taste)
◉ ½ Serving Whey Protein
◉ 250ml Low Fat Milk

࿺ EF, NF
࿺ DF: Unsweetened Coconut Yogurt. Use
almond milk. Replace whey protein
powder with a plant-based powder such
as pea protein powder
࿺ GF: Use GF bread

MEAL PLAN 4: 2100 CALORIES 35

 2 TURKEY HUMMUS SANDWICH + MILK

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 2 slices Bread 1. Lightly toast the bread.

◉ 3 slices Turkey Deli meat
◉ 2 tbsp Hummus
◉ 2 tsps Dijon Mustard
◉ ½ cup Mixed Greens
◉ 200 ml Almond milk
2. Spread one slice of the bread with
hummus and mustard. Layer on the
turkey and mixed greens. Place the
second slice of bread over top. Slice
and enjoy with a glass of milk.

࿺ DF, EF
࿺ NF: Use oat milk
࿺ GF: Use GF bread

MEAL PLAN 4: 2100 CALORIES 36

 3 QUINOA SALAD WITH SHRIMP & KALE
 
COOKING TIME: 15 minute
INGREDIENTS
◉ ⅓ cup Quinoa (dry)
◉ 1 tbsps Maple Syrup
◉ 1 ½ tsps Apple Cider
Vinegar
◉ 1 tsp Tamari
◉ 1 cup Kale Leaves (tough
stems removed, chopped)
◉ ½ Green Bell Pepper
(chopped)
◉ ½ cup Snap Peas (chopped)
◉ 4 ½ ozs Shrimp, Cooked
(tails removed)
◉ 2 tbsp Cashews (crushed)
࿺ DF, EF, GF
࿺ NF: Use sesame seeds instead, or omit
the cashews completely.
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Cook the quinoa according to the
directions on the package, and set
aside.
2. In a small bowl, whisk together the
maple syrup, apple cider vinegar, and
tamari.
3. Sauté the shrimp and veggies for 5
minutes in a hot pan.
4. Place the chopped kale in a serving
bowl or lunchbox. Top with quinoa, bell
pepper, snap peas, and shrimp.
5. Drizzle the dressing overtop and
garnish with the crushed cashews.
Enjoy!
37
 4 CHICKEN FRIED RICE

 
COOKING TIME: 20 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ ⅓ cup Jasmine Rice 1. Cook the rice according to the
(uncooked) directions on the package.

◉ 1 Egg (whisked) 2. Heat a non-stick pan over medium

heat. Add the eggs to the pan and
◉ 1 tbsps Water move them around with a spatula
continuously until fluffy, about two
◉ 2 Cremini Mushrooms minutes. Transfer to a bowl.
(sliced)
3. In the same pan, heat the water over
◉ 1 cup Snap Peas (chopped) medium to medium-high heat. Add
the mushrooms, snap peas, chicken
◉ 4 ozs Chicken Breast,
and half the salt, scraping up any bits
Cooked (chopped) at the bottom of the pan. Cook for
◉ Dash Sea Salt about five minutes, or until the water
has absorbed and the mushrooms are
◉ 1 tbsps Chives (plus more soft and the snap peas are tender crisp.
for garnish)
4. Stir in the scrambled eggs, cooked
rice and chives, breaking up any large
chunks. Season with the remaining salt
to taste. Divide into bowls and garnish
with additional chives (optional)

࿺ DF, GF, NF
࿺ EF: Use flax egg or omit the egg
completely

MEAL PLAN 4: 2100 CALORIES 38

 5 RAINBOW LETTUCE WRAPS WITH SPICY MANGO DRESSING

 
COOKING TIME: 15 minute YIELDS: 1 serving

INGREDIENTS
◉ ½ cup Purple Cabbage (thinly
sliced)
◉ 4 oz Chicken Breast (cooked)
◉ ½ Red Bell Pepper (thinly
sliced)
DIRECTIONS
1. In a large mixing bowl combine the
cabbage, bell pepper, and green
onions. Toss to combine and set aside.
2. Add the mango, water, apple cider
vinegar and red pepper flakes to a food
processor and blend until smooth.

◉ ½ stalk Green Onion (thinly 3. To assemble the lettuce wraps, divide

sliced) the chicken and cabbage mixture
between the romaine leaves and
◉ ½ Mango (small, chopped) garnish with avocado, sesane seeds,
cilantro and spicy mango dressing.
◉ 3 tsps Water Serve immediately and enjoy!
◉ 1 tsps Apple Cider Vinegar
◉ Pinch Red Pepper Flakes
◉ ¼ head Romaine Hearts (large
leaves separated, washed and
dried)
◉ ½ Avocado (diced)
◉ 1 tsp Sesame Seeds
◉ 1 tbsp Cilantro

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 39

 6 PAN FRIED TROUT WITH HERBED RICE
 
COOKING TIME: 15 minute
INGREDIENTS
◉ ¾ cup Vegetable Broth, Low
Sodium
◉ ½ cup Basmati Rice
(uncooked)
◉ 1 tsp Butter (divided)
◉ 2 tbsps Parsley (chopped)
◉ 2 tbsps Fresh Dill (chopped)
◉ Sea Salt & Black Pepper (to
taste)
◉ 4 ½ ozs Rainbow Trout Fillet
(patted dry)
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Add the broth and rice to a pot and
bring to a boil. Lower the heat and
simmer for 15 minutes. Remove from
heat and stir in half the butter, parsley,
dill, salt and pepper. Cover and let rest
for 10 minutes.
2. Season the trout with salt and pepper.
3. Melt the butter in a skillet over
medium-high heat. Cook the trout for
three to five minutes, flipping halfway,
or until browned and cooked through.
4. Serve the trout on the herbed rice.
40
 7 GROUND CHICKEN QUINOA STUFFED PEPPER
 
COOKING TIME: 1 hour 15 minute
INGREDIENTS
◉ 1 Red Bell Pepper (medium)
◉ 4 tbsps Quinoa (dry)
◉ 3 tbsps Water (divided)
◉ 1 tsp Avocado Oil
◉ 4 ozs Ground chicken
◉ 1 tsp Smoked Paprika
◉ ⅓ tsp Cumin
◉ ⅓ tsp Oregano
◉ Pinch Red Pepper Flakes
◉ Pinch Sea Salt
◉ 2 tsps Tomato Paste
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Cut off the tops of the peppers and
discard the seeds and ribs. Set aside.
2. Cook the quinoa according to the
package directions.
3. Meanwhile, preheat the oven to 350ºF
(176ºC) and add half of the water to a
baking dish just large enough to fit the
peppers
4. Add the oil to a pan over medium-high
heat. Cook the chicken for three to five
minutes until it begins to brown. Add
the smoked paprika, cumin, oregano,
red pepper flakes, and salt to the
chicken and stir to combine
5. Add the tomato paste and the
remaining water and stir until a thick
sauce forms. Stir in the cooked quinoa.
Season the mixture with additional salt
or red pepper flakes if needed.
6. Stuff the pepper with the quinoa filling.
Place the pepper so that it is standing
upright in the prepared baking dish.
Use balled-up tin foil to balance the
pepper, if needed. Cover with a lid or
foil and bake for 45 to 50 minutes or
until the pepper is very tender.
41
 8 GRILLED SHRIMP SALAD
 
COOKING TIME: 25 minute
INGREDIENTS
◉ 2 tbsps Parsley (chopped
and packed)
◉ 1 Lime (juiced)
◉ 1 tbsp Extra Virgin Olive Oil
◉ ⅓ tsp Chili Powder
◉ 4 ½ ozs Shrimp (raw, peeled
and deveined)
◉ 1 cup Coleslaw Mix
◉ 10 Cherry Tomatoes (halved)
◉ Sea Salt & Black Pepper (to
taste)
◉ 1 cup Corn (canned)
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Create dressing by combining the
parsley, lime juice, olive oil and chili
powder together in a blender or food
processor. Process until smooth. Set
aside.
2. Throw shrimp in a large
ziplock baggie. Add half of the
dressing and shake well to coat.
Set the remaining dressing aside.
3. Heat the grill over medium heat. Cook
the shrimp for 2 to 3 minutes per side
depending on size of shrimp.
4. Divide coleslaw mix between plates
and top with corn, tomatoes and
grilled shrimp. Season with sea salt
and pepper to taste. Drizzle remaining
dressing over top. Enjoy!
42
 9 AHI TUNA POKE BOWL

 
COOKING TIME: 10 minute YIELDS: 1 serving

INGREDIENTS
◉ ⅓ cup Jasmine Rice (dry,
rinsed)
◉ 1 tbsp Rice Vinegar
◉ 1 tbsp Coconut Aminos
◉ 4 ½ ozs Ahi Tuna (sushi-
grade, sliced)
◉ ¼ Cucumber (sliced)
◉ 1 tbsp Sesame Seeds
(toasted, white and/or
black)
DIRECTIONS
1. Cook the jasmine rice according to the
directions on the package. Stir in the
rice vinegar and coconut aminos until
well coated.
2. Plate the rice into a bowl and top with
the ahi tuna, cucumber and sesame
seeds. Enjoy immediately!

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 43

 10 CHICKEN & LETTUCE WRAP

 
COOKING TIME: 10 minute YIELDS: 1 serving

INGREDIENTS
◉ 1 cup Green Lettuce (leaves
separated)
◉ 4 ½ ozs Chicken Breast,
Cooked (sliced) ¼ Red
Onion (small, sliced)
◉ ½ tomato (sliced)
DIRECTIONS
1. Spread the mayonnaise on the inside
of the tortilla. Arrange the lettuce,
tomato, chicken, red onion, and
cucumber in the center of the tortilla.
2. Season with salt and pepper. Fold or
roll the tortilla around the filling and
enjoy!

◉ ½ Cucumber (small, sliced)

◉ 1 Whole Wheat Tortilla
(large)
◉ Sea Salt & Black Pepper (to
taste)
◉ 1 tbsp light mayonnaise

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 44

 11 HEALTHY MEATBALLS AND PASTA
 
COOKING TIME: 30 minute
INGREDIENTS
◉ 4 ozs Ground Turkey
◉ ½ Yellow Onion (medium,
chopped)
◉ ½ Garlic (cloves, minced)
◉ 1 Egg
◉ pinch Black Pepper
◉ 2 tsps Olive oil
◉ 2 tbsps Chicken Broth
◉ 2 tbsps Tomato Paste
◉ 1 tsp Honey
◉ 1 tsp Apple Cider Vinegar
◉ 1 gram Paprika
◉ 1 tsp Dried basil
◉ 2 gram Oregano
◉ 1 cup Baby Spinach
◉ ½ cup Unsalted canned diced
tomatoes
◉ Panko Breadcrumbs
◉ ⅓ cup Pasta
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Combine the meatball ingredients
together in a large mixing bowl
(ground turkey, onion, garlic, egg,
breadcrumbs, half the salt, and black
pepper. Roll the mixture into meatballs,
about 1 ½ inches thick).
2. Meanwhile in a medium saucepan,
combine chicken broth, tomato paste,
honey, apple cider vinegar, paprika,
remaining salt, oreganum, basil. Bring
to a boil then reduce heat and simmer
for 5 minutes, stirring occasionally.
Adjust seasoning if needed.
3. Saute the meatballs in a large non-
stick skillet until browned.
4. Pour the tomato sauce into the skillet
with the meatballs and simmer for
22-24 minutes, or until the sauce is
thickened and darker red.
5. Add in spinach and simmer the sauce
for 1-3 more minutes, or until the
spinach has wilted.
6. Cook the pasta according to the
instructions on the package.
7. To serve: Place pasta in a bowl, top with
meatballs and sauce
࿺ DF
࿺ EF: Replace with ¼ cup unsweetened
applesauce
࿺ GF: Use rice panko breadcrumbs or GF
panko breadcrumbs
࿺ OF: Use kale instead of spinach
45
 12 CAULIFLOWER PIZZA CRUST WITH PESTO CHICKEN + FRESH
GREEN SALAD
 
COOKING TIME: 20 minute
INGREDIENTS
Crust:
◉ 1 ½ pounds Frozen cauliflower
florets or 5 cups pre-riced
cauliflower
◉ ½ cup of shredded mozzarella
cheese
◉ 1 beaten egg
◉ 1 tsp Italian seasoning
◉ Salt and pepper to taste
Topping:
◉ ⅓ cup pesto sauce
◉ 6 oz shredded chicken
◉ ¾ cup mozzarella cheese, shredded
◉ 2 cups (packed) baby spinach
◉ 2 garlic cloves, minced
◉ 2 Pineapple rings (cut into
chunks)
࿺ GF, NF
࿺ DF: Use a DF cheese
࿺ EF: Use flax egg
࿺ OF: Use kale instead of spinach
MEAL PLAN 4: 2100 CALORIES
YIELDS: 4 serving
DIRECTIONS
Crust
1. Prepare the cauliflower rice.
If you use frozen cauliflower: Thaw the
frozen cauliflower in the fridge overnight.
Grate the florets using either the grater
attachment on a food processor or box
grater. Drain the cauliflower by using a
nut milk bag and squeeze it until all the
moisture is out.
If you use PRE-RICED CAULIFLOWER:
Microwave the cauliflower rice for about 5
minutes to soften it. Drain the cauliflower
by using a nut milk bag and squeeze it
until all the moisture is out.
2. Preheat the oven to 400 degrees
Fahrenheit.
3. Mix the cauliflower rice, cheese, egg,
and seasonings. Using your hands, toss
everything together in a large bowl
until it’s all combined.
4. Shape your pizza crust. On a baking
sheet, press the dough down into an
even circle. The diameter should be
about 9 inches.
5. Bake for 25 minutes. If you started with
frozen cauliflower, it may need to cook
a few minutes more. Then remove
from the oven.
Topping:
6. Prepare your topping while the crust
is baking. Saute the chicken, baby
spinach and garlic in a hot pan for 5-8
minutes.
7. Add the toppings. Then pop the pizza
back into the oven for an additional 10
minutes.
1 serving = ¼ of the pizza. + Serve with a
fresh green salad
46
 12 CONTINUE...

 
COOKING TIME: YIELDS: 1 serving

¼ of the pizza. + Serve DIRECTIONS

with a fresh green
1. Toss all the ingredients together.
salad

INGREDIENTS
◉ 8 leaves Romaine (chopped)
◉ ½ Cucumber (chopped)
◉ 1 cup Cherry Tomatoes
(halved)
◉ Splash Balsamic vinegar

࿺ GF, NF
࿺ DF: Use a DF cheese
࿺ EF: Use flax egg
࿺ OF: Use kale instead of spinach

MEAL PLAN 4: 2100 CALORIES 47

 13 EASY CHICKEN FAJITAS
 
COOKING TIME: 20 minute
INGREDIENTS
◉ 1 tsps Olive Oil
◉ 4 ½ ozs Chicken Breast
(sliced into strips)
◉ 1 tsp Chili Powder
◉ ⅓ tsp Cumin
◉ ½ Yellow Bell Pepper
(sliced)
◉ ½ Red Onion (sliced)
◉ 3 Corn Tortillas (small)
࿺ DF, EF, NF
࿺ GF: Use GF or rice tortilla
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Heat oil in a frying pan or skillet over
medium-high heat. Add chicken,
chili powder, cumin and salt. Stir to
combine. Let chicken cook for 8 to
10 minutes or until cooked through.
Remove from the pan and set aside.
2. To the same pan, add peppers and
onions. Stir to coat. Cook for 5 minutes
or until the peppers are tender.
3. Devide chicken and peppers between
tortillas.
48
14 A-LA-CARTE RESTAURANT OPTION
(this can be ordered at most sit down
restaurants)
Protein: Order Grilled Chicken Breast or
Grilled White Fish (portions are normally
large so eat HALF and box the other half
up for another meal).
Side Salad - Take a side salad with a
small amount of cheese on the salad, no
croutons, no nuts,
Carbs: Order veggies in a salad/ roasted
veggies/ stir fried veggies or steamed
veggies with NO BUTTER.
࿺ DF, EF, GF, NF
Use a vinaigrette dressing ON SIDE, use
sparingly.

15 FRESHII OPTION 1
Fiesta salad with tuna (use only half of the
salad dressing).
࿺ DF, EF, GF, NF

16 FRESHII OPTION 2
Eat only half/ Save half for the next meal
Mediterranean Burrito
Add chicken, ask for only half of the quinoa.

࿺ DF, EF, NF
࿺ Add chicken, ask for only half of
the quinoa

MEAL PLAN 4: 2100 CALORIES 49

17 PANERA BREAD OPTION 1
Half Turkey Sandwich
Side: tomato, basil, cucumber salad
+ Plum Ginger Hibiscus Tea

࿺ DF, EF, NF
࿺ GF: Ask for GF bread

18 PANERA BREAD OPTION 2

Half Tuna Salad Sandwich, apple
+ Freshly brewed black iced tea.

࿺ DF, EF, NF
࿺ GF: Ask for GF bread

19 SUBWAY OPTION 1
Oven Chicken Roast on 9 grain wheat bread.
+ 12 oz Coffee

࿺ DF, EF, NF
࿺ GF: Ask for GF bread

MEAL PLAN 4: 2100 CALORIES 50

20 SUBWAY OPTION 2
Turkey Breast sandwich
+ 12 oz Coffee

࿺ DF, EF, NF
࿺ GF: Ask for GF bread

21 OSMOW’S OPTION
Chicken Shawarma Wrap (Do not upsize, ask
for only half of the sauce)

࿺ DF, EF, NF
࿺ GF: Ask for GF wrap

MEAL PLAN 4: 2100 CALORIES 51

 MEAL 4 (SNACK)
Pick one of the following options as a snack.
Each of these meals contains the following nutrients
Energy: 290 calories, Carbs: 30g, Protein: 15g, Fat: 12g
 1 RICE CAKE WITH CREAMY BOILED EGG

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 5 Plain Rice Cake 1. Spread the mayonnaise on the rice
cake, top with sliced egg and sprinkle
◉ 2 boiled egg with balck pepper. Enjoy!
◉ 2 tbsp light mayonnaise
◉ Pinch black pepper

࿺ DF, NF
࿺ EF: Replace egg with 1 slice chicken or
Turkey bacon or 1 tbsp cottage cheese.
࿺ GF: Check the label to make sure the rice
cake is GF

MEAL PLAN 4: 2100 CALORIES 53

 2 TURKEY AND VEGGIE SNACK BOX

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS
◉ 3 slices turkey deli meat
◉ 1 ½ cup baby carrots
◉ 2 tbsp hummus
◉ 2 stalks celery
DIRECTIONS
1. Assemble all ingredients into a storage
container and refrigerate until ready to
eat. Enjoy!

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 54

 3 STRAWBERRY COTTAGE CHEESE TOAST

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 3 tbsps Cottage Cheese 1. Spread the cottage cheese evenly over
the toast. Then top with strawberries
◉ 2 slices Whole wheat Bread and hemp seeds. Enjoy!
(toasted)
◉ 4 Strawberries (sliced)
◉ 1 tbsp Hemp Seeds

࿺ EF, NF
࿺ DF: Replace cottage cheese with tofu
࿺ GF: Use GF bread

MEAL PLAN 4: 2100 CALORIES 55

 4 GUACAMOLE, CHICKEN AND VEGGIES SNACK BOX

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 2 slices chicken deli meat 1. Assemble all ingredients into a storage
container and refrigerate until ready to
◉ 3 tbsps Guacamole eat. Enjoy!
◉ 2 stalks celery
◉ ½ cucumber
◉ 1 ½ cup Red pepper (cut in
strips)

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 56

 5 ON THE GO SNACK

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 packet (19.5gram) Emerald 1. Enjoy your nuts, apple rings and jerky
Nuts, Cashews & Almonds
with Dried Cranberries
(available at Walmart)
◉ 12 Dried Apple rings
◉ 1 oz Beef Jerky

࿺ DF, EF, GF
࿺ NF: This is not a NF option
࿺ OF: Use cashews instead of almonds

MEAL PLAN 4: 2100 CALORIES 57

 6 GRANOLA BAR AND HALF SCOOP PROTEIN SHAKE

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 bar (21 gram) Nature Valley 1. Enjoy your granola bar and glass of
Minis, Dark Chocolate Peanut milk
& Almond Granola Bars
(available at Walmart)
◉ Half scoop protein shake

࿺ EF, GF
࿺ DF: Replace milk with almond milk
࿺ NF: This is not a NF option

MEAL PLAN 4: 2100 CALORIES 58

 7 PROSCIUTTO WRAPPED APRICOTS

 
COOKING TIME: 10 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ ½ cup Dried Apricots 1. Gently wrap each dried apricot with
prosciutto. Enjoy!
◉ 3 ozs Prosciutto (cut in half)

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 59

 8 PEANUT BUTTER BANANA MUFFIN BROWNIE BITES
 
COOKING TIME: 25 minute
INGREDIENTS
◉ 1 Banana (large, mashed)
◉ 2 tbsp Honey
◉ ½ cup All Natural Peanut
Butter
◉ 2 tbsps Low fat Milk
◉ ½ cup Cocoa Powder
◉ ½ tsp Baking Powder
◉ ½ cup Dark Chocolate Chips
◉ ½ cup Collagen powder
࿺ EF, GF
࿺ DF: Replace milk with almond milk. Use DF
chocolate chips
࿺ NF: Replace peanut butter with sunflower
seed spread.
MEAL PLAN 4: 2100 CALORIES
YIELDS: 6 serving
DIRECTIONS
1. Preheat the oven to 350ºF (176ºC) and
line a muffin tin with baking cups.
2. In a mixing bowl, combine the mashed
banana, maple syrup, peanut butter,
and milk. Stir in the cocoa powder,
baking powder and collagen then
fold in the chocolate chips. The batter
should be thick and fudgy.
3. Divide the batter between the baking
cups and bake for 17 to 20 minutes or
until the brownies are spongy to the
touch.
4. Let the brownies cool slightly in the
pan before transferring to a cooling
rack to cool completely. Enjoy!
One serving is one brownie.
Leftovers
Keep in an airtight container for up to
five days.
60
 9 CREAMY TUNA ON OAT CRACKERS

 
COOKING TIME: 10 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ ½ can Tuna (drained and 1. Combine the tuna, yogurt and salt. Mix
flaked) well with a fork.

◉ 3 tbsps Plain Greek Yogurt 2. Spread tuna evenly onto the crackers
and enjoy!
◉ Pinch Salt
◉ 7 Oat Crackers

࿺ EF, NF
࿺ DF: Use coconut yogurt instead of Greek
yogurt
࿺ GF: Use GF crackers instead.

MEAL PLAN 4: 2100 CALORIES 61

 10 TIM HORTONS SPINACH & EGG WHITE OMELETTE BITE +
ESPRESSO MACCHIATO + APPLE

 
COOKING TIME: YIELDS:

INGREDIENTS DIRECTIONS

MEAL PLAN 4: 2100 CALORIES 62

 11 APPLE WITH ALMOND BUTTER + PROTEIN SHAKE

 
COOKING TIME: 5 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 large Apple 1. Slice the apple and cut away the core.

◉ 1 ½ tbsp Almond Butter 2. Dip into almond butter.

+ Enjoy with half a serving of whey protein
powder mixed with water.

࿺ EF, GF
࿺ DF: Replace whey protein powder with a
plant-based powder such as pea protein
powder
࿺ NF: Replace almond butter with sunflower
seed spread

MEAL PLAN 4: 2100 CALORIES 63

 MEAL 5 (DINNER)
Pick one of the following options for dinner.
Each of these meals contains the following nutrients
Energy: 470 calories, Carbs: 40g, Protein: 43g, Fat: 15g
 1 HAWAIIAN BBQ CHICKEN BOWL
 
COOKING TIME: 30 minute
INGREDIENTS
◉ 5 ½ ozs Chicken Breast
(cubed)
◉ 2 tbsps Barbecue Sauce
◉ 1 Red Bell Pepper (sliced)
◉ 1 Zucchini (sliced)
◉ 1 tbsp Extra Virgin Olive Oil
(divided)
◉ Sea Salt & Black Pepper (to
taste)
◉ ½ cup Pineapple (sliced)
◉ 2 tbsps Cilantro (finely
chopped)
◉ ⅔ cup Corn
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Combine the chicken and barbecue
sauce. Let sit for 10 to 15 minutes while
you move on to the next tasks.
2. Preheat the oven to 375ºF (191ºC) and
line a sheet pan with parchment paper.
Toss the bell peppers and zucchini with
half of the olive oil. Lay in a single layer
on the baking sheet and sprinkle with
salt and pepper. Roast in the oven for
20 minutes.
3. While the veggies roast, heat
remaining olive oil in a frying pan over
medium heat. Add the chicken and
BBQ sauce, cook for 5 to 10 minutes,
turning often. Add the corn to heat and
remove from the heat.
4. Plate the roasted veggies, chicken and
cilantro.
65
 2 SHEET PAN CHICKEN & VEGGIES
 
COOKING TIME: 35 minute
INGREDIENTS
◉ 1 tbsp Extra Virgin Olive Oil
◉ 1 tbsp Lemon Juice (plus
more for serving)
◉ ¼ tsp Oregano
◉ 1 tsp Dijon Mustard
◉ Salt to taste
◉ 5 ½ ozs Chicken Breast (cut
into large cubes)
◉ 2 Zucchini (medium, sliced)
◉ 1 Red Bell Pepper (medium,
chopped)
◉ 1 ½ cup Baby Corn
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. In a small mixing bowl combine the oil,
lemon juice, oregano, Dijon mustard
and salt. Remove 1/3 of the sauce and
set aside. Place the chicken cubes in
the remaining sauce and stir to coat
evenly. Let the chicken marinate for 10
to 15 minutes.
2. Meanwhile, preheat the oven to 400ºF
(205ºC) and line a baking sheet with
parchment paper.
3. Place the zucchini, bell pepper, and
corn on the prepared baking sheet and
drizzle with the reserved sauce. Add
the marinated chicken to the pan.
4. Bake for about 20 minutes or until the
chicken is cooked through and the
veggies are just tender. Season with
additional salt, if needed.
5. Serve with additional lemon juice or
lemon wedges. Enjoy
66
 3 ONE PAN CHICKEN, BROCCOLI & PEPPERS
 
COOKING TIME: 35 minute
INGREDIENTS
◉ 1 tbsp Extra Virgin Olive Oil
◉ 1 tbsp Apple Cider Vinegar
◉ ½ tsp Dijon Mustard
◉ ¼ tsp Salt (divided)
◉ 2 cups Broccoli (chopped into
small florets)
◉ 1 Red Bell Pepper (sliced)
◉ 5 ½ ozs Chicken Breast
(sliced)
◉ 1 small Sweet potato (small
cubes)
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Preheat the oven to 375ºF (190ºC) and
line a baking sheet with parchment
paper.
2. In a large mixing bowl, whisk together
the oil, vinegar, mustard, and half the
salt. Add the broccoli, sweet potato and
bell peppers, tossing gently until well
covered. Transfer to the baking sheet
and evenly space the vegetables.
3. Add the chicken and the remaining
salt to the leftover marinade and toss
well to coat.
Place on top of the vegetables.
4. Bake for 20 minutes or until the
chicken is cooked through and the
vegetables are tender.
67
 4 15 MINUTE GRILLED STEAK WITH MINT PESTO AND CORN
 
COOKING TIME: 15 minute
INGREDIENTS
◉ ¼ Garlic (clove)
◉ 2 tbsps Mint Leaves (fresh)
◉ 2 tbsps Parsley
◉ 1 tbsp Extra Virgin Olive Oil
◉ 1 tbsp Lemon juice
◉ 5 ozs NY Striploin Steak (trim
visible fat)
◉ ½ tsp Sea Salt
◉ 1 Yellow Bell Pepper (de-
seeded and sliced into ¼’s)
◉ ½ Red Onion (sliced into ⅛’s)
◉ 1 tsp Balsamic Vinegar
◉ 1 ½ ear Corn on the Cob
(husk removed and halved)
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Fill a pot with a few inches of water
and bring to a boil. Place the corn
in a steaming basket over boiling
water. Close the lid and steam for 10
to 15 minutes. Let cool slightly before
serving.
2. In a food processor, combine the garlic,
mint, parsley, olive oil and lemon juice.
Pulse until a thick paste forms. Set
aside.
3. Preheat the grill to medium heat.
4. Rub steaks generously with sea salt.
Place yellow peppers, red onion
and steaks on the grill. Cook for 4 to
5 minutes and then turn. Cook for
another 4 to 5 minutes. (Note: Time will
vary depending on temperature. We
found 4 minutes per side was great for
medium-rare.)
5. Remove veggies and steak from the
grill. Toss the veggies in balsamic
vinegar and drizzle with a splash of
olive oil. Add the corn and steak and
top with a spoonful of mint pesto.
Enjoy!
68
 5 THAI GREEN CURRY CHICKEN

 
COOKING TIME: 30 minute YIELDS: 1 serving

INGREDIENTS
◉ 10 ml ½ Lime (juiced and zested)
◉ 1 Green Chili Pepper (seeds
removed)
◉ 1 tsp Ginger (fresh, grated)
◉ 2 tbsps Cilantro (roughly
chopped)
◉ 2 tbsps Basil Leaves (roughly
chopped)
◉ ¼ tsp Cumin
◉ ¼ tsp Fish Sauce
◉ 1 tbsp Coconut Oil (melted)
◉ 5 ½ ozs Chicken Breast (cut into
cubes)
◉ ⅓ cup Canned Coconut Milk
(lite)
◉ 1 Yellow Bell Pepper (sliced)
◉ ½ cup Brown Rice
DIRECTIONS
1. To create the sauce, add the lime juice,
lime zest, chili peppers, ginger, cilantro,
basil, cumin, fish sauce and coconut oil
into a blender or food processor. Blend
until fully combined and thick.
2. Prepare the rice according to the
cooking instructions.
3. Add the green curry sauce to a pan
over medium heat along with the
chicken and cook for 3 to 4 minutes.
Add the coconut milk and bell pepper,
reduce the heat to medium-low and
simmer for 15 minutes. Remove, serve
on rice and enjoy!

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 69

 6 MEXICAN CHICKEN WRAPS

 
COOKING TIME: 40 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 2 tbsps Water 1. In a large pot saute chicken breast for
5 minutes. Add cumin, paprika, chili
◉ 5 ½ ozs Chicken Breast (diced powder and salt and stir for 3 minutes.
into strips) Add water and tomatoes. Bring to a
simmer and cook for 12 to 15 more
◉ ½ cup Diced Tomatoes (fresh minutes.
or canned)
2. Place filling in a tortilla wrap and top
◉ pinch Cumin with spinach and avocado.
◉ pinch Paprika
◉ pinch Chili Powder
◉ pinch Sea Salt
◉ 2 Whole Wheat Tortilla
(small)
◉ 1 cup Baby Spinach
◉ ½ Avocado (diced)

࿺ DF, EF, NF
࿺ GF: Use corn or rice tortillas instead of
whole wheat.
࿺ OF: Use kale instead of spinach

MEAL PLAN 4: 2100 CALORIES 70

 7 MEDITERRANEAN TUNA PASTA SALAD
 
COOKING TIME: 15 minute
INGREDIENTS
◉ ⅔ cup Brown Rice Fusilli,
Cooked
◉ 1 tbsp Extra Virgin Olive Oil
◉ 1 tbsp Lemon (juiced)
◉ 1 tsp Italian Seasoning
◉ Sea Salt & Black Pepper (to
taste)
◉ 2 tbsps Green Olives (sliced)
◉ 3 tbsps Sun Dried Tomatoes
(sliced)
◉ 1 can Tuna (drained and
flaked)
◉ 2 cups Arugula
◉ 1 tbsp Hemp Seeds
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Cook the brown rice pasta according to
directions on the package.
2. While the pasta is cooking, combine
olive oil, the lemon juice, Italian
seasoning, salt and pepper in a small
bowl and whisk to combine.
3. When the pasta is done cooking,
drain it and rinse with cold water until
cooled.
4. In a large bowl, toss the pasta, olives,
sun dried tomatoes, tuna, arugula,
hemp seeds and dressing until well
combined.
71
 8 PASTA WITH SPINACH & TURKEY
 
COOKING TIME: 20 minute
INGREDIENTS
◉ 3 ozs Chickpea Pasta
◉ 1 tbsp Extra Virgin Olive Oil
(divided)
◉ 5 ½ ozs Extra Lean Ground
Turkey
◉ ¼ tsp Italian Seasoning
◉ Sea Salt to taste
◉ 1 cup Baby Spinach
࿺ DF, EF, GF, NF
࿺ OF: Use kale instead of spinach
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Cook the pasta according to the
directions on the box.
2. Meanwhile, in a large skillet, heat half
of the oil over medium heat. Add the
turkey to the pan, breaking it up with
a wooden spoon as it cooks. Once it is
cooked through and no longer pink,
add Italian seasoning and salt. Add the
spinach and stir until wilted.
3. Add the cooked pasta to the skillet
with the turkey and spinach along
with the remaining olive oil and stir to
combine. Season with additional salt or
add more oil if needed
72
 9 ONE PAN SALMON WITH GREEN BEANS & ROASTED TOMATO
 
COOKING TIME: 25 minute
INGREDIENTS
◉ 1 cup Green Beans (washed
and trimmed)
◉ ½ cup Cherry Tomatoes
◉ 1 tsps Extra Virgin Olive Oil
◉ Sea Salt & Black Pepper (to
taste)
◉ 6 ozs Salmon Fillet
◉ 4 slices Butternut
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Preheat the oven to 510ºF (266ºC).
2. Place green beans, butternut and
cherry tomatoes in a mixing bowl and
toss with olive oil. Season with sea salt
and black pepper. Transfer to a baking
sheet and bake in the oven for 10
minutes.
3. Season your salmon fillets with sea salt
and black pepper.
4. Remove veggies from the oven and
place salmon fillets over top. Place
back in the oven and bake for 7 to 10
minutes or until salmon flakes with a
fork.
5. Plate veggies and top with salmon
73
 10 HEALTHY KOREAN GROUND BEEF WITH VEGETABLES
 
COOKING TIME: 20 minute
INGREDIENTS
◉ 1 cup Mixed Asian vegetables
◉ 1 tsp Water (more if needed)
◉ 1 tbsp Reduced sodium soy
sauce
◉ 1 tsp Honey to taste
◉ 1 tbsp Sesame oil
◉ ¼ tsp Asian garlic chili
paste (like sambal oelek or
Sriracha)
◉ ½ Garlic cloves, minced
◉ 1 tsp Ginger, minced
◉ 5 ozs 95% lean ground beef
◉ ½ cup Brown rice
࿺ DF, EF, GF, NF
࿺ GF: Use GF soy sauce
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Bring water to boil in a pot and cook
the rice according to the instructions
on the package.
2. Heat a pan over medium high heat.
Add the Asian vegetables and water.
Cover and cook 3-4 minutes until
tender crisp. Be careful not to overcook
the vegetables. If vegetables begin to
stick or burn, add a touch more water.
Remove and set aside.
3. Add the ground beef to the pan. Cook,
breaking it up as you go, until it is
cooked through.
4. Meanwhile mix together the soy sauce,
honey, sesame oil, chili paste, garlic,
and ginger. Add to the cooked ground
beef and bring to a simmer. Cook for
3-4 minutes.
5. Stir in the vegetables or serve them on
the side, scooping some of the extra
sauce on top.
74
 11 GRILLED HALIBUT WITH QUINOA AND ARUGULA SALAD
 
COOKING TIME: 20 minute
INGREDIENTS
◉ ½ cup Uncooked quinoa
◉ 1 tbsp Extra Virgin Olive Oil
(divided)
◉ ½ Lemon (juiced and the
other cut into wedges)
◉ ¼ Garlic (cloves, minced)
◉ Salt and pepper to taste
◉ 1 cup Arugula
◉ 8 Cherry Tomatoes (halved)
◉ ¼ Red Onion (finely diced)
◉ 6 ozs Halibut Fillet
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. In a small mason jar, combine half
the olive oil with the lemon juice and
garlic. Add half of the sea salt. Put a lid
on it and shake well. Set dressing aside.
2. In a large bowl, combine the arugula,
cherry tomatoes, and red onion. Set
aside.
3. Prepare quinoa according to the
instructions on the package and set
aside.
4. Brush both sides of the halibut fillets
with remaining olive oil and season
with remaining sea salt and pepper.
Heat your grill over medium heat. Grill
the halibut for 4 to 5 minutes per side
or until it flakes with a fork. Remove
the fish from the grill.
5. Toss arugula salad with desired
amount of dressing. Plate the fish,
salad and quinoa together side-by-side
and serve with a lemon wedge. Enjoy!
75
 12 EASY CHICKEN PAD THAI

 
COOKING TIME: 20 minute YIELDS: 1 serving

INGREDIENTS
◉ 3 oz Flat rice noodles
◉ 1 tbsp Olive oil
◉ 1 cloves Garlic (finely minced)
◉ 5 ½ oz Chicken breasts, cut
into bite sized pieces
◉ 1 Egg (beaten)
◉ ¼ cup Bean sprouts
◉ ½ Red bell pepper thinly
sliced
◉ 1 Green onions (chopped)
◉ 1 tbsp Crushed peanuts
◉ 1 Lime cut into wedges
◉ 1 tbsp Chopped fresh cilantro
For the sauce:
DIRECTIONS
1. Cook the rice noodles according to
package directions, drain and rinse.
2. 2. In a small bowl, whisk fish sauce,
light soy sauce, brown sugar, rice
vinegar and sriracha. Set aside.
3. 3. In a large saucepan over medium
high heat, add olive oil and garlic. Add
the chicken and cook until no longer
pink. Slide the chicken over and add
the bell pepper. Saute for 1-2 minutes
until almost tender. Slide them to the
side and add the egg and cook until
scrambled.
4. 4. Add in the noodles, sauce, bean
sprouts, and peanuts. Toss until it is
fully coated in the sauce and heated
throughout.
5. 5. Garnish with green onions, chopped
peanuts, cilantro and lime wedges.

◉ 3 Tablespoons fish sauce

◉ 2 Tablespoon light soy sauce
◉ ¼ cup brown sugar
◉ 2 tablespoon rice vinegar
◉ 1 tbsp sriracha or more to
taste

࿺ DF, GF, NF
࿺ EF: Use flax egg
࿺ NF: Replace peanuts with sunflower seeds

MEAL PLAN 4: 2100 CALORIES 76

 13 AIR FRIED CHICKEN WINGS AND SWEET POTATO CHIPS + GREEK
CAULIFLOWER SALAD
 
COOKING TIME: 20 minute
INGREDIENTS
◉ 5 ½ ozs All Natural Chicken
Wings (Available at Walmart)
◉ 1 tbsp Sriracha Hot Sauce
(Available at Walmart)
◉ 1 Sweet Potato (small, sliced
into ¼ inch strips)
◉ 1 tsp Extra Virgin Olive Oil
◉ Salt to taste
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
(Times may vary depending in your Air
fryer)
1. Preheat the air fryer for 5 minutes at
375ºF (191ºC) if needed.
2. In a large bowl, toss the sweet potato
with the olive oil and sea salt to
combine.
3. Place the sweet potatoes and chicken
in the air fryer, ensuring there is
adequate space between fries and
chicken so that none are touching.
Bake at 375ºF (191ºC) for 12 minutes or
until crispy. Remove and serve with the
Sriracha sauce and Greek Cauliflower
Salad.
77
 13 CONTINUE...
 
COOKING TIME: 10 minute
+ Greek Cauliflower
Salad
INGREDIENTS
◉ 2 tbsps Lemon Juice
◉ ¼ tsp Oregano
◉ Sea Salt & Black Pepper (to
taste)
◉ 1 Tomato (medium, diced)
◉ ½ Red Bell Pepper (medium,
diced)
◉ 2 tbsps Pitted Kalamata
Olives
◉ ⅛ Cauliflower (small)
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Combine the lemon juice and oregano
in a small bowl. Season with salt and
pepper to taste.
2. Add the tomato, red pepper and olives
to a mixing bowl.
3. Place the cauliflower in a food
processor and pulse until very finely
chopped and a rice-like consistency is
reached. Transfer to the mixing bowl
with the vegetables.
4. Add the dressing to the bowl with the
vegetables and mix well to combine.
Season the salad with additional salt
and pepper if needed. Enjoy!
78
14 A-LA-CARTE RESTAURANT OPTION
(this can be ordered at most sit down
restaurants)
Protein: Order Grilled Chicken Breast or
Grilled White Fish (portions are normally
large so eat HALF and box the other half up
for another meal).
Side Salad - Take a side salad with a small
amount of cheese on the salad, no croutons,
no nuts,
Carbs: Order veggies in a salad/ roasted
veggies/ stir fried veggies or steamed
veggies with NO BUTTER.
Use a vinaigrette dressing ON SIDE, use
sparingly.

࿺ DF, EF, GF, NF

15 CHIPOTLE OPTION
3 x Crispy Corn Tortilla Tacos with chicken,
Veggies, Salsa, and Light Sour Cream

࿺ EF, GF, NF
࿺ DF: Omit the sour cream

MEAL PLAN 4: 2100 CALORIES 79

 16 HEARTY CHICKEN VEGETABLE SOUP
 
COOKING TIME: 30 minute
INGREDIENTS
◉ 2 tbsp Olive oil
◉ 1 Onion (finely diced)
◉ 2 Celery sticks (finely diced)
◉ 2 Carrots (peeled and cubed)
◉ 1 Potato (large, peeled and
cubed)
◉ 1 cup Cubed Butternut squash
◉ 1 tsp Salt
◉ 1 tsp Dried Thyme or Italian
seasoning
◉ 4 cups Hot Chicken Stock (broth)
◉ 10 oz Chicken tenders (mini
chicken breasts)
◉ 2 tbsp Tomato paste
◉ 1 Zucchini (courgette), cubed
◉ ½ cup Fregola or risoni pasta
◉ 1 tsp Lemon juice
◉ 1 tbsp Parsley (chopped, plus
extra to serve)
◉ Salt and pepper to season
◉ A little grated Parmesan to serve
(optional)
࿺ DF, EF, NF
࿺ GF: Risoni pasta or rice
࿺ OF: Replace potato with sweet potato
MEAL PLAN 4: 2100 CALORIES
YIELDS: 2 serving
DIRECTIONS
1. Heat the oil in a large pot. Add the
onion, celery, carrots, potato and
squash, stir in the salt and herbs and
sauté over medium-low heat for 5
minutes.
2. Pour in the stock and bring to a low
simmer. Add the chicken and stir in the
tomato paste. Simmer for 15 minutes
over medium-low heat.
3. Stir in the zucchini (courgette), pasta
and lemon juice and cook for 10-
13 minutes, or until pasta is tender,
stirring occasionally.
4. Take the soup off the heat and remove
the chicken using tongs. Shred the
chicken using two forks and return to
the pot.
Stir in the parsley. Taste the soup and
season with pepper and salt, if needed.
5. Serve the soup with lemon wedges on
the side, sprinkled with a little grated
Parmesan if you like.
Leftovers
You can store the soup for 3-4 days in
the fridge and up to three months in
the freezer.
80
 17 BUTTERNUT SQUASH RISOTTO + BAKED SALMON
 
COOKING TIME: 40 minute
INGREDIENTS
◉ 1 cup Vegetable Broth, Low
Sodium
◉ 1 tsp Extra Virgin Olive Oil
◉ 1 Small Yellow Onion (diced)
◉ ⅔ cup Butternut Squash
(peeled, seeds removed,
cubed)
◉ ½ Garlic (cloves, minced)
◉ Pinch Salt
◉ ⅓ cup Arborio Rice
◉ 2 tbsps Parmigiano Reggiano
(finely grated)
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 2 serving
DIRECTIONS
1. In a saucepan, bring the broth to a
gentle simmer, then leave on low heat
to keep warm.
2. Meanwhile, heat the oil in a large pot
over medium heat. Saute the onions
for five minutes. Stir in the squash,
garlic, and half the salt. Cook for about
six minutes, or until the edges begin to
soften.
3. Stir in the rice and remaining salt. Cook
for two minutes, or until the rice is
fragrant.
4. Add the warm broth one cup at a time,
stirring often and allowing time for the
liquid to absorb before adding more.
Cook until the risotto is al dente and
the squash is tender, about 20 to 25
minutes.
5. Stir in the parmesan and season with
more salt to taste.
81
 18 CHICKPEA PASTA BOWL WITH TURKEY SAUSAGE
 
COOKING TIME: 30 minute
INGREDIENTS
◉ ⅓ cup Chickpea Pasta
◉ 1 tbsp Pesto
◉ 3 Sun Dried Tomatoes (cut
into pieces)
◉ 3 Black Olives (cut into
pieces)
◉ 3 Cherry Tomatoes (cut in
halves)
◉ 3 Basil Leaves (fresh leaves)
◉ 1 tsp Pumpkin Seeds
◉ 5 ½ oz Turkey Sausage
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Place the pasta on the bowling water
and cook according to the instructions
on the package. Once cooked, drain
the pasta.
2. Cut the sausage in chunks and saute
in a non-stick pan. Add the pesto, sun
dried tomatoes, black olives and cherry
tomatoes. Stirr for 5 minutes and the
basil leaves and remove from heat.
3. Serve the sausages and sauce on the
chickpea pasta. Top with pumpkin
seeds and enjoy.
82
 19 GROUND BEEF, SPINACH & MASHED SWEET POTATOES

 
COOKING TIME: 30 minute YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 Sweet Potato (med, peeled 1. Set the sweet potatoes in a steaming
and chopped) basket over boiling water and cover.
Steam for about 15 minutes, or until
◉ 1 cup Spinach tender. Transfer the sweet potatoes to
a bowl.
◉ ⅛ tsp Sea Salt (divided)
2. In the same steaming basket, steam
◉ 1 tsp Olive Oil the spinach (you can add the egg in
◉ 5 ½ ozs Extra Lean Ground the shell to the basket to boil) for about
6 to 8 minutes. Set aside.
Beef
3. Add half the salt to the sweet potatoes
◉ 1 Egg
and mash until creamy.
◉ ½ Avocado, sliced 4. Heat the oil in a large pan over medium
heat. Cook the beef, breaking it up as it
cooks. Season with the remaining salt
and drain any excess liquid.
5. Dish the food onto a plate or container
and serve with the avocado.

࿺ DF, GF, NF
࿺ EF: Omit the egg
࿺ OF: Use kale instead of spinach

MEAL PLAN 4: 2100 CALORIES 83

20 PESTO CHICKEN STUFFED SWEET POTATOES
 
COOKING TIME: 1 hour
INGREDIENTS
◉ 1 tbsp Cashews
◉ 1 Sweet Potato (large)
◉ 5 ½ ozs Chicken Breast
◉ 1 cup Baby Spinach
◉ 1 tbsps Basil Leaves
◉ ¼ Garlic (clove, minced)
◉ 1 tbsp Extra Virgin Olive Oil
◉ Sea Salt to taste
◉ 1 tbsp Nutritional Yeast
࿺ DF, EF, GF
࿺ NF: Replace cashews with hemp seeds or
sunflower seeds.
࿺ OF: Use kale instead of spinach
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Boil enough water to cover the
cashews. Pour the water over the
cashews and allow them to soak while
you prepare the sweet potatoes.
2. Preheat the oven to 400ºF (204ºC).
Place the sweet potatoes and chicken
on a baking sheet. Cook for 40 to 45
minutes, or until cooked through.
3. While the sweet potatoes and
chicken cook, make your pesto. Drain
the cashews and place them into a
blender or food processor along with
the spinach, basil, garlic, olive oil, sea
salt and nutritional yeast. Blend until
smooth.
4. Once the chicken and sweet potatoes
are cooked through, remove from the
oven and place the chicken into a small
bowl. With two forks, shred the chicken
until completely pulled. Add the pesto
to the chicken and mix together until
evenly combined.
5. Stuff each sweet potato with the
shredded chicken.
84
 21 TURKEY TACO LETTUCE WRAPS
 
COOKING TIME: 25 minutes
INGREDIENTS
◉ 1 tbsp Olive Oil
◉ ½ Yellow Onion (diced)
◉ 5 ½ ozs Extra Lean Ground
Turkey
◉ 1 tsps Chili Powder
◉ ¾ tsp Cumin
◉ ½ tsp Smoked Paprika
◉ ¼ tsp Garlic Powder
◉ ¼ tsp Sea Salt
◉ ¼ tsp Red Pepper Flakes
◉ ½ Lime (juiced)
◉ 1 Tomato (finely chopped and
divided)
◉ ½ Jalapeno Pepper (seeds
removed and chopped)
◉ ¼ head Iceberg Lettuce (leaves
pulled apart and washed)
◉ 1 ½ cup corn
࿺ DF, EF, GF, NF
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Heat oil over medium-high heat. Add
onion and cook for about 5 minutes
until translucent.
2. Add ground turkey to the pan and
break into very small pieces with a
spatula and cook until no longer pink.
Drain any excess drippings if necessary.
3. Add the corn, chili powder, cumin,
smoked paprika, garlic powder, salt,
red pepper flakes and lime juice and
stir until the meat is coated evenly. Add
half the chopped tomatoes and the
jalapeno. Stir to combine and cook for
another 5 minutes until tomatoes are
very soft. Remove from heat.
4. To assemble the tacos, divide the
turkey mixture into the lettuce leaves,
and top with remaining tomatoes.
85
 MEAL 6 (SNACK)
Pick one of the following options as a snack.
Each of these meals contains the following nutrients
Energy: 230 calories, Carbs: 26g, Protein: 5g, Fat: 11g
 1 CRISPY ZUCCHINI FRIES

 
COOKING TIME: 20 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 tbsp Olive Oil 1. Preheat the oven to 400ºF (204ºC). Line
a baking sheet with foil and coat with
◉ 2 tbsp Beaten egg oil.
◉ 1 tbsp All-Purpose Flour 2. Pour the egg into a small bowl. In a
separate bowl, combine the flour and
◉ Pinch Salt salt.
◉ 2 Zucchini (large, sliced into 3. Dip each zucchini strip in the egg,
strips) letting the excess liquid drip off.
Transfer to the bowl of salted flour and
coat well, shaking off any excess flour.
Place onto the baking sheet. Bake for
12 to 15 minutes or until golden brown,
gently flipping halfway. You can also
bake it in an air fryer.
4. Remove from the oven and enjoy!

࿺ DF, NF
࿺ EF: Use 1 tbsp Canned Coconut Milk
(full fat)
࿺ GF: Use coconut flour

MEAL PLAN 4: 2100 CALORIES 87

 2 ALMOND BUTTER STUFFED DATES

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 6 Pitted Dates 1. Spoon an even amount of nut butter
into the center of each date. Enjoy!
◉ 1 ½ tbsps Almond Butter

࿺ DF, EF, GF ࿺
࿺ NF: Replace almond butter with sunflower
seed spread
࿺ OF: Replace dates with dried figs

MEAL PLAN 4: 2100 CALORIES 88

 3 BLUEBERRY RICOTTA BAGEL

 
COOKING TIME: 5 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 Bagel 1. Spread the ricotta on the bagel and top
with blueberries.
◉ 2 tbsps Ricotta
◉ 10 Blueberries

࿺ EF, NF
࿺ DF: Use a DF cheese.
࿺ GF: Use GF bagel

MEAL PLAN 4: 2100 CALORIES 89

 4 DARK CHOCOLATE TURTLES
 
COOKING TIME: 30 minutes
INGREDIENTS
◉ 1 cup Pitted Dates (soaked for
10 minutes then drained)
◉ ½ cup Pecans (whole or
halves)
◉ 200 grams Dark Chocolate
࿺ DF, EF, GF
࿺ DF: Use DF dark chocolate
࿺ NF: Replace pecans with hemp seeds or
sunflower seeds
࿺ OF: Replace dates with dried figs
MEAL PLAN 4: 2100 CALORIES
YIELDS: 10 servings
DIRECTIONS
1. Finely chop the dates or blend in a
food processor until sticky.
2. With damp hands, roll the dates into
small even balls. Press the balls onto
a pan lined with parchment paper,
and top with pecans, pressing down
slightly so that they stick. Freeze for 10
minutes.
3. Meanwhile, microwave the chocolate
at 50% power for 30 seconds at a time
until melted.
4. Using a fork, suspend the frozen dates
into the chocolate until fully covered.
Remove and let the excess chocolate
drip off. Return to the parchment-lined
pan and repeat until each date ball is
coated with the chocolate.
5. Return to the freezer for 10 more
minutes to set. Transfer to the fridge
until ready to enjoy.
One serving is equal to one dark
chocolate turtle.
Storage
Refrigerate or freeze in an airtight
container until ready to serve.
90
 5 INSIDE OUT ALMOND JOYS

 
COOKING TIME: 15 minutes YIELDS: 10 servings

INGREDIENTS DIRECTIONS
◉ 100 grams Dark Chocolate (at 1. Microwave dark chocolate and the
least 70% cacao, chopped) coconut oil in a large glass bowl at 50%
power for 30 seconds at a time until
◉ 1 tbsp Coconut Oil melted. Stir well to combine.
◉ ½ cup Almonds 2. Meanwhile, line a baking sheet with
parchment paper.
◉ 3 tbsps Unsweetened
Shredded Coconut 3. Add almonds to the melted chocolate
and stir to combine. Use a spoon to
drop small, even clusters (containing
about 4 to 5 almonds each) onto the
parchment paper. The number of
clusters you make should be equal to
your serving size.
4. Sprinkle coconut overtop of each
cluster immediately. Transfer to the
freezer until the clusters are set, about
15 minutes.
5. Remove from the freezer and enjoy!
Serving Size One serving is equal to
two clusters.

࿺ DF, EF, GF
࿺ NF: Replace almonds with hemp seeds or
sunflower seeds.
࿺ OF: Use cashews instead of almonds

MEAL PLAN 4: 2100 CALORIES 91

 6 120 CALORIES CHOCOLATE MUG CAKE
 
COOKING TIME: 4 minutes
INGREDIENTS
◉ 2 tbsp All-Purpose Flour
◉ 1 tbsp No-calorie sweetener
◉ 2 tsp Cocoa powder
◉ ¼ tsp Baking powder
◉ Pinch of salt
◉ 2 tbsp Full cream milk
◉ 1 tsp Oil
◉ 1 drop of Vanilla extract
◉ 1 tsp Protein powder
◉ 1tbsp Almond Flakes
◉ ½ cup Berries
࿺ EF, NF
࿺ DF: Replace milk with almond milk
࿺ GF: Use oat flour
MEAL PLAN 4: 2100 CALORIES
YIELDS: 1 serving
DIRECTIONS
1. Combine the flour, sweetener, cocoa
powder, baking powder and salt in
the mug. Whisk gently until no lumps
remain. Stir in the milk, olive oil, and
vanilla until smooth. Add the protein
powder.
2. Bake in the microwave on high for
30-35 seconds. Do not overcook or it
will be rubbery! The cake will continue
cooking for the next minute as it sets.
3. Cool 3-5 minutes. Serve with a sprinkle
of powdered sugar, topped with
almond flakes, berries & cream, a
drizzle of chocolate sauce.
92
 7 ORGANIC POPCORN (GMO-FREE) AND APPLE

 
COOKING TIME: 1 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 serving (28 gram) Lesser 1. Enjoy your popcorn and apple
Evil Popcorn - Organic -
Himalayan Pink
◉ 1 Apple

࿺ DF, EF, GF, NF

࿺ 2 gram protein

MEAL PLAN 4: 2100 CALORIES 93

 8 CHOCOLATE BANANA ICE CREAM

 
COOKING TIME: 10 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 large Banana (sliced and 1. Add frozen bananas, almond butter
frozen) and chocolate powder to the food
processor and blend. Occasionally
◉ 1 tbsp Chocolate Whey scrape down the sides and continue to
Powder blend until smooth (approximately 3 to
5 minutes).
2. Scoop into a bowl and enjoy
immediately as soft serve or for firmer
ice cream, place in an airtight, freezer-
safe container and freeze for at least 1
hour before scooping.

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 94

 9 AVOCADO CHOCOLATE PUDDING

 
COOKING TIME: 10 minutes YIELDS: 1 serving

INGREDIENTS
◉ ½ Avocado
◉ 1 tbsp Maple Syrup
◉ 2 tbsps Low Fat Milk,
◉ 1 tbsp Cocoa Powder
DIRECTIONS
1. Add the avocado and maple syrup
to the food processor and pulse to
combine. Add the milk and blend
until the avocado mixture is smooth,
scraping down the sides of the bowl as
needed.

◉ 1 tsp Whey Protein powder 2. Add the cocoa powder and protein
powder and blend again until
combined.
3. Serve chilled. Enjoy!

࿺ EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 95

 10 LENTIL CHIPS

 
COOKING TIME: 1 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 serving (28 grams) Eat Real 1. Enjoy your chips with hummus
Lentil Chips - Sea Salt
◉ 3 tbsp Hummus

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 96

 11 SIETE TORTILLA CHIPS + FIGS

 
COOKING TIME: 1 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 1 serving (28 grams) Siete 1. Enjoy your chips and figs.
Tortilla Chips, lime or sea salt
flavor
◉ 2 medium Figs

࿺ DF, EF, GF, NF

MEAL PLAN 4: 2100 CALORIES 97

 12 MINI COOKIES AND MILK

 
COOKING TIME: 1 minutes YIELDS: 1 serving

INGREDIENTS DIRECTIONS
◉ 28 grams / 4 cookies Lesser 1. Enjoy your cookies and glass of milk
Evil Almond Butter Chocolate
Chip mini cookies
◉ 200 ml Low Fat milk

࿺ GF
࿺ DF: This is not a DF option
࿺ Replace milk with almond milk
࿺ EF: This is not a EF option
࿺ NF: This is not a NF option

MEAL PLAN 4: 2100 CALORIES 98