CSMs Breakfast

CALORIE SPECIFIC MEALS
breakfast
breakfast = Vegetarian Recipe
= Vegan Recipe
OATMEAL
Savory Arugula & Olive Oatmeal Cinnamon Yogurt Overnight Oats Peanut Butter Oatmeal
200-300 calories 200-300 calories

300-400 calories 300-400 calories 300-400 calories
800+ calories 800+ calories 800+ calories
Chocolate Oats Blackberry Protein Overnight Oats

800+ calories 800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

= Vegan Recipe
OMELETTES & SCRAMBLES

Veggie Scramble with Strawberries Smoked Salmon Feta Omelette Bell Pepper & Spinach Egg Bake

Zucchini Tofu Scramble Tofu Veggie & Sweet Potato Scramble


= Vegan Recipe
SANDWICHES
Turkey Bacon Breakfast Sandwich Classic Breakfast Sandwich Fried Egg Sandwich with Avocado

Tempeh, Lettuce & Tomato Sandwich Vegan Ricotta & Balsamic Tomato Toast


= Vegan Recipe
PROTEIN SMOOTHIES
Creamy Blueberry Smoothie Chocolate Cauliflower Smoothie

Peanut Butter & Banana Smoothie
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories

= Vegan Recipe
BOWLS/SKILLETS
Taco Breakfast Skillet Egg & Beef Breakfast Bowl

Black Beans, Sweet Potato, & Eggs Breakfast Hash


= Vegan Recipe
YOGURT PARFAITS & COTTAGE CHEESE

Protein Yogurt Parfait Apple Crisp Yogurt Bowl

Cottage Cheese with Mixed Berries Cottage Cheese Breakfast Bowl


200-300
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1/2 cup) Shred the zucchini using a box grater, place in a paper towel and ring out
Water excess water.
Zucchini (1/2 cup, shredded) Add oats, protein powder, stevia, and cocoa powder in a bowl and mix. Stir
Cocoa Powder (1 tbsp) in zucchini, then add water.
Stevia Powder Mix everything one more time and microwave on high for 3-4 minutes or
Whey Protein Powder (1/2 until water is absorbed. Enjoy!
scoop)
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 200-300" on

232 20g the app.
4g Sodium 34mg
37g Potassium 640mg To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
Fiber 7g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (rolled; 1/3 cup) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
Chia Seeds to a medium sized container. Stir well to combine. Seal and place in the
Cinnamon fridge overnight, or for at least 8 hours.
Vanilla Extract Remove from the fridge and enjoy!
Non Fat (0%) Plain Greek
Yogurt (1/2 cup)
Unsweetened Almond Milk
(substitute unsweetened cashew milk) Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Banana (sliced; 1/4 medium Oats - 200-300" on the app.
banana)
292 20g
8g Sodium 128mg
38g Potassium 500mg
Fiber 7g
5 MINUTES
Oats (1/2 cup, quick or rolled) Add the oats, water and egg whites, and stevia (optional) to a small pot over
Water medium heat. Cook for two to three minutes or until fluffy and cooked
Egg Whites (1/2 cup) through.
All Natural Peanut Butter (1/2 Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
tbsp)
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 200-
300" on the app.
292 21g
9g Sodium 205mg
36g Potassium 429mg
Fiber 6g
10 MINUTES
Unsweetened Almond Milk Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
(substitute unsweetened cashew milk) bowl or container. Stir well to combine and refrigerate overnight.
Oats (1/2 cup, quick or rolled) To serve, stir well and top with blackberries (or mixed berries). Enjoy!
Chia Seeds
Whey Protein Powder (about 1/2
scoop)
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Blackberries (1/2 cup, substitute Oats - 200-300" on the app.
mixed berries)
To make the recipe vegan, substitute a vegan protein powder instead of the
293 20g
8g Sodium 187mg
38g Potassium 428mg
Fiber 12g
breakfast
Omelettes &
Scrambles
15 MINUTES
Egg Combine the egg and egg whites in a bowl and whisk the egg mixture
Egg Whites (1/2 cup) together. Season with half of the salt. Set aside.
Sea Salt (divided) Heat a pan over medium heat and spray with a nonstick spray. Cook the
Red Bell Pepper (1 bell pepper, peppers for about five minutes or until tender and just browned. Add the
finely chopped) tomato and green onion and cook for two to three minutes more until the
Tomato (1/2 tomato, diced) tomatoes have softened. Season the vegetables with the remaining salt.
Green Onion (chopped) Push the vegetable mixture to one side of the pan and pour the whisked
Strawberries (1 cup, chopped; eggs into the empty side. Stir the eggs frequently as they cook and
substitute any berry instead) incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries and enjoy!
227 22g
6g Sodium 620mg
22g Potassium 624mg Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Fiber 5g Strawberries - 200-300" on the app.
5 MINUTES
Egg Whites (1/2 cup) In a bowl add the egg whites, and half of the dill. Whisk well to combine.
Fresh Dill (finely chopped, In a non-stick skillet over medium heat, spray with nonstick spray.
divided)
Once hot, pour the egg mixture into the skillet and let it cook until almost
Feta Cheese (2 tbsp, crumbled)
set. Place the feta cheese on one half of the omelette and then fold the
Smoked Salmon (1.6 oz)
other half over on top. Remove from the heat and transfer onto a plate.
Whole Grain Bread
Meanwhile, toast the bread slice.
Top with smoked salmon and the remaining dill. Enjoy with toast on the side!
235 26g
7g Sodium 830mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
15g Potassium 387mg
Omelette with Toast - 200-300" on the app.
Fiber 3g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
20 MINUTES
Yellow Bell Pepper (1/4 Heat a pan over medium heat and spray with nonstick spray. Cook the bell
medium, seeds removed, chopped) pepper and zucchini until fork tender, about five minutes.
Zucchini (1/4 small, chopped) Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Tofu (4 oz; silken, drained) Use the spatula to stir and gently break up the tofu.
Nutritional Yeast
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
Garlic Powder onto a plate and enjoy with toast on the side!
Paprika
Whole Grain Bread (toasted)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast - 200-300" on the app.
257 23g
8g Sodium 198mg Aim for a slice of whole grain bread to be between 70 and 100 calories.
27g Potassium 675mg

Fiber 7g
30 MINUTES
Red Bell Pepper (1/2 bell Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
pepper) nonstick spray.
Baby Spinach (1 cup, chopped) Spray a small pan with non-stick spray and place over medium heat. Add the
Cherry Tomatoes (1/4 cup, chopped bell peppers and cook for about five minutes or until just tender
halved) and starting to brown. Add the spinach, tomatoes, and green onion.
Green Onion (chopped) Continue to cook until the spinach wilts.
Egg Transfer the vegetables to the prepared baking dish and arrange them in an
Egg Whites (1/2 cup) even layer.
Water
Add the egg, egg whites, water, and salt to a bowl and whisk well. Pour the
Sea Salt egg mixture into the baking dish.
Apple (1 medium apple;
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
substitute 1 small banana, 150 grams
Enjoy with apple on the side.
grapes, or 185 grams berries)
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
264 22g Bake with Fruit - 200-300" on the app.
6g Sodium 617mg
34g Potassium 722mg Top with sugar free ketchup, hot sauce, or salsa.
Fiber 6g
15 MINUTES
Tofu (5 oz; firm) Place the tofu in a small bowl and mash with a fork to the point where it is
Yellow Onion (1/4 medium, broken apart but chunks still remain. The texture should be similar to
diced) scrambled eggs.
Garlic (cloves, minced) In a non-stick pan, place over medium heat and spray with nonstick. Add the
Red Bell Pepper (1/2; sliced) cubed sweet potato, onions, garlic and bell pepper. Add the water and
Kale Leaves (1/2 cup; chopped) cover with a lid, allowing the mixture to steam.
Nutritional Yeast Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
Turmeric cook until the kale wilts and the tofu is heated through.
Sweet Potato (1 small; cubed) Remove from heat and place onto a plate. Enjoy!
Water
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
278 21g Potato Scramble - 200-300" on the app.
8g Sodium 118mg
35g Potassium 797mg
Fiber 8g
breakfast
Sandwiches
15 MINUTES
Turkey Bacon Heat a skillet over medium heat and spray with non-stick spray. Cook the
Whole Grain Mustard turkey bacon for five minutes each side or until cooked to your desired
Pickle (chopped) crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Arugula (1/2 cup) In the same pan, add egg whites and cook until the whites are set.
Egg Whites (1/2 cup) Slice the English muffin in half and add to a toaster. Remove once done.
English Muffin (1 English muffin)
Spread mustard on the bottom english muffin and top with the pickle,
arugula, bacon, and egg whites.
Close the English muffin and enjoy!
231 20g
6g Sodium 892mg
30g Potassium 351mg
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Fiber 8g Sandwich - 200-300" on the app.
Aim for the English muffin to be between 120 and 150 calories.
15 MINUTES
Turkey Bacon Add non-stick spray to a medium skillet and place over medium heat. Add
Egg Whites (1/2 cup) bacon slices and cook for five minutes per side, or until the bacon is cooked
Cheddar Cheese (1/2 slice) through. Remove from the pan and set aside, leaving some of the bacon
grease.
English Muffin (1 English muffin;
halved, toasted) In the same skillet, cook the egg whites until set.
In the meantime, toast the english muffin.
Layer the egg whites, bacon and cheese between the english muffin slices
and enjoy!
237 21g
7g Sodium 629mg
30g Potassium 270mg
Fiber 8g Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich -
200-300" on the app.
Top with sugar free ketchup or salsa.
5 MINUTES
Tofu (regular firm, drained; 4 In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
oz) in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Nutritional Yeast Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast and top with tomatoes and balsamic
Basil Leaves (chopped)
vinegar. Enjoy!
Cherry Tomatoes (1/2 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast - 200-300" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
244 20g
8g Sodium 181mg
25g Potassium 533mg
Fiber 6g
10 MINUTES
Egg Whites (1/2 cup) Heat a frying pan over medium-high heat and spray with a nonstick spray.
Sea Salt Cook egg whites until set. Season with salt and pepper to taste.
Whole Grain Bread While the egg whites cook, toast the bread and add the sliced avocado onto
Avocado (1/8 avocado, sliced) it.
Add the egg whites, close the sandwich and slice. Enjoy!
260 21g
6g Sodium 712mg Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
29g Potassium 499mg Avocado - 200-300" on the app.
Fiber 7g
40 MINUTES
Tamari (substitute soy sauce) Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
Balsamic Vinegar paper.
Chili Powder In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
Smoked Paprika powder, paprika, salt and pepper together. Add in the tempeh and let it
Tempeh (cut into thin slices; marinate for 10 to 15 minutes.
about 2.3 oz) Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
Dijon Mustard minutes, flipping halfway through. Remove from the oven and set aside.
Whole Grain Bread (toasted) Meanwhile, toast the bread slice.
Mixed Greens (1/3 cup) Cut toast in half. Spread the mustard on one slice of toast. Layer the mixed
Tomato (1/2 small, sliced) greens, tomato, and tempeh. Close the sandwich and enjoy!
260 20g Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
9g Sodium 749mg Sandwich - 200-300" on the app.
26g Potassium 521mg
Fiber 4g
breakfast
Protein
Smoothies
5 MINUTES
Frozen Cauliflower (3/4 cup) Place almond milk, frozen cauliflower, banana, cacao powder, and protein
Banana (frozen; 1 small banana) powder into your blender and blend until smooth.
Cacao Powder Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Whey Protein Powder (a little
over 1/2 scoop)
(substitute unsweetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 200-300" on the app.
266 21g whey protein powder.
6g Sodium 219mg
34g Potassium 892mg
Fiber 11g
5 MINUTES
Frozen Blueberries (1 cup) Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
Frozen Cauliflower (1/2 cup) powder, and water into your blender and blend until smooth.
Plain Greek Yogurt (1/2 cup, 2% Once smooth, top with chia seeds and pour into a glass and enjoy!
milk fat)
Whey Protein Powder (1/2
scoop)
Chia Seeds
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie -
Water 200-300" on the app.
268 26g
6g Sodium 116mg
31g Potassium 325mg
Fiber 8g
5 MINUTES
Unsweetened Almond Milk Place almond milk, banana, ice cubes, powdered peanut butter, and protein
(substitute unsweetened cashew milk) powder into your blender and blend until smooth.
Banana (1 medium banana) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Powdered Peanut Butter (2
tbsp)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
over 1/2 scoop)
283 25g
6g Sodium 337mg
36g Potassium 748mg
Fiber 6g
breakfast
Bowls/Skillets
30 MINUTES
Red Onion (2 tbsp, chopped) Spray a large pan with non-stick spray and place over medium heat. Add in
Extra Lean Ground Beef (2.2 oz, the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
90% lean/10% fat or leaner) completely cooked through.
Nutritional Yeast (1 tbsp) Once the beef is cooked, add in the chili powder, cumin, onion powder,
Egg Whites (1/4 cup) black pepper and nutritional yeast until well combined. Make a little socket
Tomato (1/8 tomato, chopped) in the beef mixture and pour the egg whites.
Taco Seasoning Once the whites begins to cook, add a lid on top for 3 minutes or until the
Black Olives whites are cooked through.
Jalapeno Pepper (sliced) Remove from the stove and top with the tomatoes, black olives, jalapeños
Cilantro and cilantro. Enjoy!
202 24g Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet - 200-
7g Sodium 483mg 300" on the app.
9g Potassium 547mg
The extra lean ground beef can be substituted for extra lean ground turkey or
Fiber 3g
chicken.
25 MINUTES
Extra Lean Ground Beef (2.5 oz, Add non-stick spray to a pan and heat over medium heat. Add the beef and
90% lean/10% fat or leaner) break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
Mushrooms (2/3 cup, sliced) through. Drain the fat from the pan and return to the stove.
Kale Leaves (1/4 cup, chopped) Add the mushrooms and kale in with the beef. Add in the egg whites and
Egg Whites (1/3 cup) pour over the mixture and stir to combine. Cook for 5 minutes, or until
Nutritional Yeast (2 tsp) mushrooms are soft, stirring often to ensure the egg whites are cooked.
Place cooked mixture in a bowl and top with nutritional yeast. Enjoy!
203 28g
7g Sodium 202mg Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl -
5g Potassium 696mg 200-300" on the app.
Fiber 2g
Top with sugar free ketchup, salsa, or hot sauce.
chicken.
35 MINUTES
Sweet Potato (1/2 cup, diced) Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Egg Whites (1/2 cup) paper.
Black Beans (1/4 cup, cooked) Season the sweet potato with salt and bake for 25 to 30 minutes or until
Avocado (1/8 avocado, sliced) cooked through.
Heat a skillet over medium heat and spray with non-stick spray. Add the egg
whites and scramble until cooked through. Season with the remaining sea
salt.
223 20g Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
4g Sodium 254mg with the sliced avocado. Enjoy!
27g Potassium 712mg
Fiber 8g
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Egg Whites - 200-300" on the app.
25 MINUTES
Russet Potato (1 medium, cut Heat a pan over medium heat and spray with nonstick spray. Add the
into small cubes) potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
Red Onion (2 tbsp; chopped) potatoes start to brown and soften. Add the onion and continue to cook for
Chickpeas (1/3 cup; cooked, five to six minutes more.
rinsed well) Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
Paprika and continue to cook until the potatoes are tender and chickpeas are
Garlic Powder warmed through, about three to five minutes. Add the spinach and stir until
Tofu (firm, crumbled; 4 oz) wilted. Season with additional salt if needed.
Baby Spinach (2/3 cup; Place onto a plate and enjoy!
chopped)
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 200-300" on

290 21g the app.
8g Sodium 41mg
39g Potassium 1106mg
Fiber 10g
breakfast
Yogurt Parfaits
& Cottage Cheese
15 MINUTES
Cucumber (1/3 cucumber, Top the cottage cheese with the cherry tomato halves and cucumber slices.
sliced) Season with salt or pepper to taste.Enjoy!
Cottage Cheese (3/4 cup, 4%
milk fat)
Cherry Tomatoes (1/2 cup,
halved) Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Sea Salt & Black Pepper (to taste) Bowl - 200-300" on the app.
200 21g
8g Sodium 557mg
11g Potassium 528mg
Fiber 2g
5 MINUTES
Cottage Cheese (3/4 cup, 4% Top the cottage cheese with frozen berries and enjoy!
milk fat)
Frozen Berries (2/3 cup, or
fresh)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 200-300" on the app.
220 20g For added sweetness, top with sugar free maple syrup or mix in stevia.
7g Sodium 536mg
19g Potassium 328mg
Fiber 4g
5 MINUTES
Non Fat (0%) Plain Greek In a bowl, mix yogurt with stevia.
Yogurt (3/4 cup)
Then in a second bowl, layer the strawberries, granola, and peanut butter
Stevia Powder with the yogurt and enjoy!
Frozen Strawberries (1/4 cup)
Granola (2 tbsp)
All Natural Peanut Butter (1 tsp)
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 200-
300" on the app.
226 21g
7g Sodium 69mg
25g Potassium 437mg
Fiber 3g
20 MINUTES
Apple (1/2 medium apple, In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
cored, chopped) oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (2 tbsp, rolled) Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Sugar Free Maple Syrup
Cinnamon
Yogurt (7/8 cup)
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl -
Coconut Oil 200-300" on the app.
253 22g
6g Sodium 82mg
29g Potassium 431mg
Fiber 4g
300-400
Calories
breakfast
Oatmeal
15 MINUTES
Oats (1/2 cup, rolled) Add the oats and water to a pot. Bring to a gentle boil over medium heat and
Water cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
Nutritional Yeast (1 1/3 tbsp) nutritional yeast and stir.
Egg Meanwhile, in a skillet over medium heat and spray with nonstick. Once
Egg Whites (1/3 cup) heated, add the egg and egg whites. Cook until the whites are set and the
Arugula (1 cup, or spinach or yolk is cooked to your liking. Remove and set aside. In the same pan, add
kale) the arugula and cook over low-medium heat, until just wilted, about 1 to 2
minutes.
Pitted Kalamata Olives (1 tbsp)
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper to taste. Serve and enjoy!
330 28g
9g Sodium 326mg
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
34g Potassium 692mg
Oatmeal - 300-400" on the app.
Fiber 7g
5 MINUTES
Oats (3/4 cup) Shred the zucchini using a box grater, place in a paper towel and ring out
Water excess water.
Cocoa Powder (1 1/2 tbsp) in zucchini, then add water.
scoop)

337 28g the app.
6g Sodium 47mg
Fiber 11g
10 MINUTES
Unsweetened Almond Milk Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
(substitute unsweetened cashew milk) bowl or container. Stir well to combine and refrigerate overnight.
Oats (1/2 cup, quick or rolled) To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
less than 1 scoop)
Cinnamon
Blackberries (1/2 cup) Oats - 300-400" on the app.
367 29g
10g Sodium 203mg
44g Potassium 526mg
Fiber 14g
5 MINUTES
All Natural Peanut Butter (1 tbsp) Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
Chia Seeds
400" on the app.
383 25g
14g Sodium 224mg
45g Potassium 526mg
Fiber 7g
10 MINUTES
Oats (1/2 cup, rolled) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, water, and
Chia Seeds banana to a medium sized container. Stir well to combine. Seal and place in
Cinnamon the fridge overnight, or for at least 8 hours.
Yogurt (3/4 cup)
Water Oats - 300-400" on the app.
Banana (1/3 medium banana,
sliced)
397 27g
11g Sodium 146mg
51g Potassium 681mg
Fiber 10g
breakfast
Omelettes &
Scrambles
15 MINUTES
Kale Leaves (1/2 cup; chopped) cover with a lid, allowing the mixture to steam.
Sweet Potato (1 small; cubed) Remove from heat and place onto a plate. Enjoy!
Water
311 25g Potato Scramble - 300-400" on the app.
9g Sodium 128mg
36g Potassium 893mg
Fiber 9g
5 MINUTES
Egg In a bowl, add the egg, egg whites, and half of the dill. Whisk well to
Egg Whites (1/4 cup) combine.
Fresh Dill (finely chopped, In a non-stick skillet over medium heat, spray with nonstick.
divided)
Smoked Salmon (2.3 oz) other half over on top. Remove from the heat and transfer onto a plate.
Whole Grain Bread
Meanwhile, toast the bread slice.
Top with smoked salmon and the remaining dill. Enjoy with toast on the side!
312 31g
13g Sodium 993mg
15g Potassium 396mg
Fiber 3g
30 MINUTES
Red Bell Pepper (1/2 bell Preheat the oven to 400F (204C). Spray a 8x8 inch baking dish with nonstick
pepper, chopped) spray.
Baby Spinach (1 cup, chopped) Spray a small pan with non-stick spray and place over medium heat. Add the
Cherry Tomatoes (1/4 cup, chopped bell peppers and cook for about five minutes or until just tender
halved) and starting to brown. Add the spinach, tomatoes, and green onion.
Green Onion (chopped) Continue to cook until the spinach wilts.
Egg Transfer the vegetables to the prepared baking dish and arrange them in an
Egg Whites (1/3 cup) even layer.
Water
Add the eggs, egg whites, water, and salt to a bowl and whisk well. Pour the
Banana (about 1 small banana; egg mixture into the baking dish.
substitute 185 grams apple, 150 grams
Cut into squares and enjoy with banana on the side!
319 27g
10g Sodium 340mg Bake with Fruit - 300-400" on the app.
Fiber 5g For added flavour, top with sugar free ketchup, hot sauce, or salsa.
15 MINUTES
Egg Combine the egg and egg whites in a bowl and whisk the egg mixture
Egg Whites (1/2 cup) together. Season with salt to taste. Set aside.
Red Bell Pepper (1 bell pepper, Heat a pan over medium heat and spray with a nonstick spray. Cook the
finely chopped) peppers for about five minutes or until tender and just browned. Add the
Tomato (1/2 tomato, diced) tomato and green onion and cook for two to three minutes more until the
Green Onion (chopped) tomatoes have softened. Season the vegetables with salt to taste.
Strawberries (1 1/3 cup, Push the vegetable mixture to one side of the pan and pour the whisked
chopped; substitute any berry instead) eggs into the empty side. Stir the eggs frequently as they cook and
Whole Grain Bread incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries, toast and enjoy!
324 26g
8g Sodium 438mg
… Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Fiber 10g Strawberries - 300-400" on the app.
20 MINUTES
Nutritional Yeast
Garlic Powder scramble on a plate and enjoy with toast on the side!
Paprika
366 28g
45g Potassium 770mg

Fiber 10g
breakfast
Sandwiches
40 MINUTES
Tempeh (3 oz; cut into thin marinate for 10 to 15 minutes.
slices) Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
Whole Grain Bread (toasted) Meanwhile, toast the bread slice.
Tomato (3/4 small, sliced) greens, tomato, and tempeh. Close the sandwich and enjoy!
30g Potassium 695mg
Fiber 5g
15 MINUTES
Turkey Bacon Heat a skillet over medium heat and spray with non-stick spray. Cook the
Whole Grain Mustard turkey bacon for five minutes each side or until cooked to your desired
Pickle (chopped) crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Arugula (1 cup, or spinach or In the same pan, crack the egg and cook until the whites are set and the
kale) yolk is cooked to your liking. Remove from pan and set aside.
Egg Add the egg whites to the pan and cook through.
English Muffin (1 english muffin,
Slice the English muffin in half and add to a toaster. Remove once done.
toasted, halved)
Egg Whites (1/2 cup) Spread mustard on the bottom of the English muffin slice. Add the cooked
egg, arugula, pickles, and turkey bacon.
Strawberries (3/4 cup, sliced;
substitute any berry instead) Place the remaining English muffin half over top. Enjoy with sliced
strawberries and additional egg whites on the side.
320 27g
10g Sodium 879mg Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich with Fruit - 300-400" on the app.
39g Potassium 592mg
Fiber 10g
10 MINUTES
Egg Heat a frying pan over medium-high heat and spray with a nonstick spray.
Whole Grain Bread Cook egg and egg whites until set. Season with salt.
Sea Salt While the egg mixture cooks, toast the bread and add the sliced avocado
Egg Whites (1/2 cup) onto it.
Avocado (1/4 avocado, sliced) Add the egg and egg whites, close the sandwich and slice. Enjoy!
350 26g Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
13g Sodium 882mg Avocado - 300-400" on the app.
30g Potassium 624mg
Fiber 9g Aim for a slice of whole grain bread to be between 70-100 calories per slice.
5 MINUTES
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes,
balsamic vinegar and top with second piece of toast. Enjoy!
halved)
Balsamic Vinegar
354 26g
10g Sodium 338mg
43g Potassium 628mg
Fiber 9g
15 MINUTES
Egg Whites (1/2 cup) bacon slices and cook for five minutes per side, or until the bacon is cooked
Cheddar Cheese (1 slice) through. Remove from the pan and set aside. Drain or wipe away the bacon
grease.
Grapes (1 cup, substitute 115
grams of any berry or 1/2 apple) In the same skillet, cook the egg whites until set.
English Muffin (1 English Muffin, In the meantime, toast the English muffin.
halved, toasted)
Add the egg whites, turkey bacon slices and cheese between the English
muffin slices. Enjoy with grapes on the side.
374 26g
13g Sodium 814mg Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
47g Potassium 504mg with Fruit - 300-400" on the app.
Fiber 9g
Top with sugar free ketchup or salsa.
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (1 cup) Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
Frozen Cauliflower (2/3 cup) powder, and water into your blender and blend until smooth.
Plain Greek Yogurt (2/3 cup, Once smooth, top with chia seeds and pour into a glass and enjoy!
2% milk fat)
scoop)
Chia Seeds
308 28g
8g Sodium 125mg
35g Potassium 382mg
Fiber 10g
5 MINUTES
Frozen Cauliflower (1 cup) Place almond milk, frozen cauliflower, banana, cacao powder, and protein
Banana (1 small banana, powder into your blender and blend until smooth.
frozen) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Cacao Powder
less than 1 scoop)
Unsweetened Almond Milk (or
unsweetened cashew milk)
309 26g
8g Sodium 234mg
Fiber 13g
5 MINUTES
Unsweetened Almond Milk Place almond milk, banana, ice cubes, flax seeds, powdered peanut butter,
(substitute unsweetened cashew milk) and protein powder into your blender and blend until smooth.
Banana (1 medium banana) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Ground Flax Seed
Powdered Peanut Butter (2
tbsp)
Whey Protein Powder (a little Smoothie - 300-400" on the app.
less than 1 scoop)
335 31g
8g Sodium 345mg
38g Potassium 773mg
Fiber 8g
breakfast
Bowls/Skillets
25 MINUTES
Extra Lean Ground Beef (3 oz, Cook rice according to package or in a rice cooker.
90% lean/10% fat or leaner)
Add non-stick spray to a pan and heat over medium heat. Add the beef and
Mushrooms (1/4 cup, sliced) break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
Kale Leaves (1/2 cup, chopped) through. Drain the fat from the pan and return to the stove.
Egg Whites (3 tbsp)
Add the mushrooms and kale in with the beef. Add in the egg whites and
Brown Rice (3 tbsp, dry) pour over the mixture and stir to combine. Cook for 5 minutes, or until
Water mushrooms are soft, stirring often to ensure the egg whites are cooked.
Nutritional Yeast (2 tsp)
Place cooked rice into a bowl and top with cooked mixture and nutritional
yeast. Enjoy!
316 29g
10g Sodium 165mg Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
26g Potassium 654mg with Rice - 300-400" on the app.
Fiber 3g
chicken.
Generally, rice triples when it is cooked, so 30 grams (3 tbsp) dry brown rice
would be 90 grams (about 1/2 cup) cooked brown rice.
30 MINUTES
Extra Lean Ground Beef (2 oz, the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
Nutritional Yeast (1 tbsp) Mix together the egg whites in a separate bowl.
Egg Whites (1/3 cup)
Once the beef is cooked, add in the taco seasoning and nutritional yeast
Tomato (1/2 tomato, chopped) until well combined. Make little sockets in the beef mixture and add the egg
Taco Seasoning mixture.
Black Olives (1 tbsp)
Once the egg begins to cook, add a lid on top for 3 minutes or until cooked
Jalapeno Pepper (sliced) through.
Cilantro
Remove from the stove and top with the tomatoes, black olives, jalapeños
Banana (1 medium banana;
and cilantro. Serve with sliced banana or fresh fruit of your choice on the
substitute 1 medium apple or 150 grams
side. Enjoy!
grapes)
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
319 27g Fruit - 300-400" on the app.
7g Sodium 528mg
38g Potassium 1088mg The extra lean ground beef can be substituted for extra lean ground turkey or
Fiber 7g chicken.
25 MINUTES
Russet Potato (1 medium, cut Heat a pan over medium heat and spray with nonstick spray. Add the
into small cubes) potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
Red Onion (2 tbsp; chopped) potatoes start to brown and soften. Add the onion and continue to cook for
Tofu (5.5 oz; firm, crumbled) wilted. Season with additional salt if needed.
Baby Spinach (2/3 cup; Place onto a plate and enjoy!
chopped)

326 25g the app.
10g Sodium 43mg
Fiber 11g
35 MINUTES
Sweet Potato (3/4 cup, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
medium, diced) paper.
Egg (whisked) Season the sweet potato with salt and bake for 25 to 30 minutes or until
Egg Whites (1/2 cup) cooked through.
Black Beans (1/2 cup, cooked)
Heat a skillet over medium heat and spray with non-stick spray. Add the egg
Avocado (1/8 avocado, sliced) & egg whites and scramble until cooked through. Season with the
remaining sea salt.
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
359 28g
9g Sodium 328mg
41g Potassium 989mg
Fiber 11g Top with sugar free ketchup, salsa, or hot sauce.
Eggs - 300-400" on the app.
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 cup, 4% Top the cottage cheese with frozen berries and enjoy!
milk fat)
Frozen Berries (1/2 cup, or
fresh)
311 27g For added sweetness, top with sugar free maple syrup or mix in stevia.
10g Sodium 725mg

29g Potassium 481mg
Fiber 6g
15 MINUTES
Cucumber (1/3 cucumber, Top the cottage cheese with the cherry tomato halves and cucumber slices.
sliced) Season with salt or pepper to taste. Enjoy with a banana on the side!
Cottage Cheese (1 cup, 4%
milk fat)
Sea Salt & Black Pepper (to taste)
Cherry Tomatoes (1 cup, Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
halved) Bowl with Fruit - 300-400" on the app.
Banana (1/2 medium banana)
314 27g
10g Sodium 704mg
Fiber 4g
5 MINUTES
Yogurt (1 cup)
Stevia Powder with the yogurt and enjoy!
Frozen Strawberries (1/2 cup)
Granola (3 tbsp)
All Natural Peanut Butter (1 tsp)
400" on the app.
320 28g
10g Sodium 90mg
36g Potassium 628mg
Fiber 5g
20 MINUTES
Oats (1/4 cup, rolled) Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Sugar Free Maple Syrup
Cinnamon
Plain Greek Yogurt (1 cup, 2%
milk fat)
353 25g
11g Sodium 154mg
41g Potassium 185mg
Fiber 5g
400-500
Calories
breakfast
Oatmeal
15 MINUTES
Oats (2/3 cup, rolled) Add the oats and water to a pot. Bring to a gentle boil over medium heat and
Nutritional Yeast (2 tbsp) nutritional yeast and stir.
Egg Meanwhile, in a skillet over medium heat, spray with nonstick. Once heated,
Egg Whites (1/4 cup) add the eggs and egg whites. Cook until the whites are set and the yolk is
Arugula (1 1/2 cup) cooked to your liking. Remove and set aside. In the same pan, add the
arugula and cook over low-medium heat, until just wilted, about 1 to 2
Pitted Kalamata Olives (2 tbsp)
minutes.
with sea salt and pepper. Serve and enjoy!
410 31g
11g Sodium 385mg
46g Potassium 856mg
Fiber 10g
5 MINUTES
Oats (1 cup) Shred the zucchini using a box grater, place in a paper towel and ring out
Water excess water.
Cocoa Powder (2 tbsp) in zucchini, then add water.
scoop)

421 31g the app.
7g Sodium 51mg
Fiber 14g
10 MINUTES
Unsweetened Almond Milk (or Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
unsweetened cashew milk) bowl or container. Stir well to combine and refrigerate overnight.
Chia Seeds
less than 1 scoop)
Cinnamon
Blackberries (2/3 cup) Oats - 400-500" on the app.
436 31g
12g Sodium 244mg
54g Potassium 625mg
Fiber 17g
5 MINUTES
Chia Seeds
500" on the app.
459 33g
15g Sodium 317mg
53g Potassium 666mg
Fiber 9g
10 MINUTES
Oats (2/3 cup, rolled) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
Yogurt (1 cup)
Banana (1/3 medium banana, Oats - 400-500" on the app.
sliced)
478 33g
13g Sodium 242mg
60g Potassium 800mg
Fiber 12g
breakfast
Omelettes &
Scrambles
15 MINUTES
Egg Combine the eggs and egg whites in a bowl and whisk the egg mixture
Egg Whites (1/2 cup) together. Season with a pinch of salt. Set aside.
Red Bell Pepper (1 1/4 bell Heat a pan over medium heat and spray with a nonstick spray. Cook the
pepper, finely chopped) peppers for about five minutes or until tender and just browned. Add the
Green Onion (chopped) tomatoes have softened. Season the vegetables with a pinch of salt.
Whole Grain Bread (toasted) Push the vegetable mixture to one side of the pan and pour the whisked
Strawberries (1 1/4 cup, eggs into the empty side. Stir the eggs frequently as they cook and
chopped; substitute any berry instead) incorporate the vegetables into the eggs once the eggs are cooked
Sea Salt (to taste) through.
Serve with a side of chopped strawberries and toast and enjoy!
403 30g
12g Sodium 779mg Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
36g Potassium 834mg Strawberries & Toast - 400-500" on the app.
Fiber 7g
5 MINUTES
Fresh Dill (finely chopped, In a bowl, add the egg whites and half of the dill. Whisk well to combine.
divided)
In a non-stick skillet over medium heat, spray with nonstick.
Smoked Salmon (2.3 oz)
other half over on top. Remove from the heat and transfer onto a plate.
Low Sugar Jam
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Top with smoked salmon and the remaining dill. Serve with toast on the
side. Enjoy!
406 34g
10g Sodium 1179mg
41g Potassium 541mg
Fiber 7g
Per 1 tbsp serving, this provides about 30 calories.
30 MINUTES
Red Bell Pepper (1/2 bell Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
pepper, chopped) nonstick spray.
Baby Spinach (1 3/4 cup, Place a pan over medium heat and spray with nonstick. Add the chopped
chopped) bell peppers and cook for about five minutes or until just tender and starting
Cherry Tomatoes (1/3 cup, to brown. Add the spinach, tomatoes, and green onion. Continue to cook
halved) until the spinach wilts.
Green Onion (chopped)
Transfer the vegetables to the prepared baking dish and arrange them in an
Egg even layer.
Water
Add the eggs, egg whites, water, and salt to taste to a bowl and whisk well.
Grapes (1 cup, substitute 1
Pour the egg mixture into the baking dish.
medium banana, 200 grams apple, or
200 grams berries) Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Cut into squares, serve with grapes on the side and enjoy!
409 30g
Bake with Fruit - 400-500" on the app.
11g Sodium 627mg
Fiber 4g
20 MINUTES
Nutritional Yeast
Garlic Powder scramble on a plate and enjoy with toast on the side!
Paprika
420 34g

Fiber 13g
15 MINUTES
Tofu (6.5 oz; firm) Place the tofu in a small bowl and mash with a fork to the point where it is
Kale Leaves (1 cup; chopped) cover with a lid, allowing the mixture to steam.
Sweet Potato (1 3/4 small; Remove from heat and place onto a plate. Enjoy!
cubed)
Water
Potato Scramble - 400-500" on the app.
428 30g
10g Sodium 191mg
Fiber 13g
breakfast
Sandwiches
5 MINUTES
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes and
balsamic vinegar. Enjoy!
halved)
Balsamic Vinegar
402 30g
11g Sodium 348mg
48g Potassium 812mg
Fiber 10g
15 MINUTES
Cheddar Cheese (1 slice) bacon slices and cook for five minutes per side, or until the bacon is cooked
English Muffin (1 english muffin, through. Remove from the pan and set aside, leaving some of the bacon
halved, toasted) grease.
Apple (1 medium apple, In the same skillet, cook the egg whites until set.
substitute 150 grams of any berry or 115
In the meantime, toast the english muffin.
grams grapes)
Layer the egg whites, bacon and cheese between the english muffin slices
and enjoy with apple on the side!
406 30g
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
13g Sodium 880mg with Fruit - 400-500" on the app.
51g Potassium 539mg
Fiber 12g Aim for the English muffin to be between 120 and 150 calories.
40 MINUTES
Whole Grain Bread (toasted) Meanwhile, toast the bread slices.
Mixed Greens (2/3 cup) Spread the mustard on one slice of toast. Layer the mixed greens, tomato.
Tomato (1 small, sliced) Close the sandwich and enjoy!
48g Potassium 822mg
Fiber 8g
10 MINUTES
Sea Salt Heat a frying pan over medium-high heat and spray with a nonstick spray.
Whole Grain Bread Cook egg whites and eggs until set. Season with salt and pepper to taste.
Egg While the egg mixture cooks, toast the bread and add the sliced avocado
Egg Whites (2/3 cup) onto it.
Avocado (1/4 avocado, sliced) Add the eggs, close the sandwich and slice. Serve with an apple on the
Apple (1 small apple; substitute side. Enjoy!
1 small banana or 125 grams grapes)
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
452 30g Avocado & Fruit - 400-500" on the app.
14g Sodium 934mg
52g Potassium 858mg Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Fiber 12g
15 MINUTES
Turkey Bacon (when cooked, Heat a skillet over medium heat. Cook the turkey bacon for five minutes
divided) each side or until cooked to your desired crispiness. Transfer to a towel-
Whole Grain Mustard lined plate to absorb any excess oil.
Pickle (chopped) In the same pan, crack the egg and add egg whites and cook until the
Arugula (1 cup) whites are set and the yolk is cooked to your liking.
Egg Slice the bagel in half and add to a toaster. Remove once done.
Spread mustard on the bottom bagel and top with the pickle, arugula, 2
Bagel (sliced in half, toasted)
slices of turkey bacon, egg, and egg whites. Consume the remaining 2
slices of turkey bacon on the side.
Close the bagel and enjoy!
459 32g
13g Sodium 789mg
51g Potassium 420mg Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Fiber 0g Sandwich - 400-500" on the app.
Aim for the bagel to be between 220 and 250 calories.
breakfast
Protein
Smoothies
5 MINUTES
Unsweetened Almond Milk (or Place almond milk, banana, ice cubes, peanut butter, and protein powder
unsweetened cashew milk) into your blender and blend until smooth.
Banana (1 large banana) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
All Natural Peanut Butter (1 tbsp)
more than 1 scoop)
404 34g whey protein powder.
13g Sodium 300mg

44g Potassium 891mg
Fiber 7g
5 MINUTES
Frozen Cauliflower (1 cup) Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
Banana (1 large banana, and protein powder into your blender and blend until smooth.
Almond Butter (1/2 tbsp)
Cacao Powder
Whey Protein Powder (1 scoop)
Unsweetened Almond Milk (or Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
unwseetened cashew milk) Smoothie - 400-500" on the app.
416 32g
12g Sodium 239mg
Fiber 15g
5 MINUTES
Frozen Blueberries (1 1/2 cup) Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
Frozen Cauliflower (1 1/2 cup) powder, and water into your blender and blend until smooth.
2% milk fat)
less than 1 scoop)
Chia Seeds
455 43g
10g Sodium 202mg
54g Potassium 714mg
Fiber 17g
breakfast
Bowls/Skillets
35 MINUTES
Sweet Potato (1 cup, medium, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
cubed) paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
Egg (whisked) cooked through.
Egg Whites (1/2 cup) Heat a skillet over medium heat and spray with non-stick spray. Add the egg
Black Beans (1/2 cup, cooked) and egg whites and scramble until cooked through. Season with salt to
Avocado (1/8 avocado, sliced) taste.
409 30g
10g Sodium 345mg
51g Potassium 1157mg Top with sugar free ketchup, salsa, or hot sauce (optional).
Fiber 13g
25 MINUTES
Extra Lean Ground Beef (2.3 oz, Cook rice according to package directions or in a rice cooker.
Kale Leaves (1 1/4 cup, through. Drain the fat from the pan and return to the stove.
chopped)
Add the mushrooms and kale in with the beef. Add in the egg and pour over
Egg
the mixture and stir to combine. Cook for 5 minutes, or until mushrooms are
Brown Rice (1/3 cup, dry) soft, stirring often to ensure the egg is cooked.
Water
Place cooked mixture in a bowl with rice and top with nutritional yeast.
Nutritional Yeast (1 tbsp)
Enjoy!
435 30g Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
13g Sodium 159mg with Rice - 400-500" on the app.
47g Potassium 755mg
Fiber 5g Top with sugar free ketchup, salsa, or hot sauce (optional).
chicken.
Generally, rice triples when it is cooked, so 55 grams (1/3 cup) dry brown rice
would be 165 grams (1 cup) cooked brown rice.
25 MINUTES
Russet Potato (1 1/4 medium, Heat a pan over medium heat and spray with nonstick sray. Add the
cut into small cubes) potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
Red Onion (1/4 cup; chopped) potatoes start to brown and soften. Add the onion and continue to cook for
Tofu (4.5; firm, crumbled) wilted. Season with additional salt if needed.
Baby Spinach (1 1/3 cup; Place onto a plate and enjoy!
chopped)

440 30g the app.
10g Sodium 69mg
Fiber 17g
30 MINUTES
Extra Lean Ground Beef (2.3 oz, the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
Nutritional Yeast (1 tbsp) Once the beef is cooked, add in the taco seasoning and nutritional yeast
Egg until well combined. Make a little socket in the beef mixture and crack in the
Tomato (1/2 tomato, chopped) egg.
Taco Seasoning Once the egg begins to cook, add a lid on top for 3 minutes or until the yolk
Black Olives (1 tbsp) is cooked to your liking.
Jalapeno Pepper (sliced) Meanwhile, toast the bread slice. Once toasted, spread jam over top.
Cilantro
Whole Grain Bread
and cilantro. Serve with toast. Enjoy!
Low Sugar Jam
474 32g Toast - 400-500" on the app.
16g Sodium 786mg
50g Potassium 840mg Per 1 tbsp, it provides about 30 calories.
Fiber 10g
chicken.
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 1/3 cup, 4% Top the cottage cheese with frozen berries, honey and enjoy!
milk fat)
Frozen Berries (1 cup, or fresh)
Honey
411 31g
12g Sodium 851mg
48g Potassium 523mg
Fiber 6g
5 MINUTES
Yogurt (1 cup)
Frozen Strawberries (3/4 cup) with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
All Natural Peanut Butter (1/2
tbsp)
500" on the app.
430 31g
15g Sodium 96mg
49g Potassium 802mg
Fiber 7g
15 MINUTES
Egg Place the egg in a saucepan and cover with water. Bring to a boil over high
Cucumber (1/2 cucumber, heat. Once boiling, turn off the heat but keep the saucepan on the hot
sliced) burner. Cover and let sit for 10 to 12 minutes.
Cottage Cheese (1 cup, 4% Strain the water and fill the saucepan with cold water. Peel the egg when
mik fat) cool enough to handle and slice into halves.
Cherry Tomatoes (1 cup,
Top the cottage cheese with the egg halves, cucumber slices, and
halved)
tomatoes. Season with salt or pepper to taste. Enjoy with a banana on the
Sea Salt & Black Pepper side!
Banana (1 medium banana;
substitute 1 medium apple or 150 grams
grapes)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast

Bowl with Fruit - 400-500" on the app.
445 35g
15g Sodium 777mg
Fiber 6g
20 MINUTES
Maple Syrup
Cinnamon
Plain Greek Yogurt (1 1/4 cup,
2% milk fat)
460 32g
13g Sodium 181mg
57g Potassium 239mg
Fiber 6g
500-600
Calories
breakfast
Oatmeal
5 MINUTES
Chia Seeds
600" on the app.
525 37g
17g Sodium 342mg
61g Potassium 756mg
Fiber 11g
10 MINUTES
Chia Seeds
Cinnamon
Blackberries (1 cup) Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 500-600" on the app.
540 38g
15g Sodium 293mg
69g Potassium 812mg
Fiber 23g
10 MINUTES
Oats (2/3 cup, rolled) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
Yogurt (1 cup)
unsweetened cashew milk) Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
sliced)
551 36g
15g Sodium 246mg
71g Potassium 947mg
Fiber 14g
15 MINUTES
Oats (1 cup, rolled) Add the oats and water to a pot. Bring to a gentle boil over medium heat and
Arugula (2 cups) add the eggs. Cook until the whites are set and the yolk is cooked to your
Pitted Kalamata Olives (2 tbsp) liking. Remove and set aside. In the same pan, add the arugula and cook
over low-medium heat, until just wilted, about 1 to 2 minutes.
559 36g
17g Sodium 370mg
…
Fiber 14g
5 MINUTES
Oats (1 cup) Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
Unsweetened Almond Milk and mix.
Cocoa Powder (2 tbsp) Mix everything one more time and microwave on high for 3-4 minutes or
Stevia Powder until water is absorbed. Enjoy!
scoop)
Almond Butter
the app.
568 41g
21g Sodium 376mg
67g Potassium 766mg
Fiber 16g
breakfast
Omelettes &
Scrambles
5 MINUTES
Egg In a bowl, add the egg, egg whites, and half of the dill. Whisk well to
Fresh Dill (finely chopped, In a non-stick skillet over medium heat, spray with nonstick.
divided)
Smoked Salmon (2.7 oz ) other half over on top. Remove from the heat and transfer onto a plate.
Whole Grain Bread
Low Sugar Jam
side. Enjoy!
538 38g
17g Sodium 1375mg
54g Potassium 625mg Omelette with Toast - 500-600" on the app.
Fiber 10g
20 MINUTES
Nutritional Yeast
Garlic Powder scramble on a plate and enjoy with toast and an apple on the side!
Paprika
Apple (1 medium sized apple)
Toast & Fruit - 500-600" on the app.
538 37g Aim for a slice of whole grain bread to be between 70 and 100 calories.
12g Sodium 395mg

Fiber 18g
30 MINUTES
Red Bell Pepper (1 1/4 bell Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
pepper, chopped) nonstick spray.
Baby Spinach (1 1/3 cups, Place a pan over medium heat and spray with nonstick. Add the chopped
chopped) bell peppers and cook for about five minutes or until just tender and starting
Cherry Tomatoes (1/2 cup, to brown. Add the spinach, tomatoes, and green onion. Continue to cook
halved) until the spinach wilts.
Egg even layer.
Water
egg mixture into the baking dish.
Sea Salt
Whole Grain Bread
Cut into squares and enjoy with toast topped with jam on the side!
Low Sugar Jam
548 37g Bake with Toast - 500-600" on the app.
15g Sodium 1421mg
57g Potassium 1042mg For added flavour, top with sugar free ketchup, hot sauce, or salsa.
Fiber 12g
15 MINUTES
Green Onion (chopped) tomatoes have softened. Season the vegetables with the remaining salt.
Strawberries (1 cup, chopped; eggs into the empty side. Stir the eggs frequently as they cook and
substitute any berry instead) incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries, toast and enjoy!
567 36g
15g Sodium 1158mg
Fiber 13g Strawberries & Toast - 500-600" on the app.
15 MINUTES
Sweet Potato (1 1/2 small; Remove from heat and plate onto a plate. Serve with toast topped with
cubed) peanut butter. Enjoy!
Water
All Natural Peanut Butter
Potato Scramble with Toast - 500-600" on the app.
19g Sodium 323mg

Fiber 15g
breakfast
Sandwiches
40 MINUTES
Tamari Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
Tempeh (4.3 oz; cut into thin marinate for 10 to 15 minutes.
Tomato (1 medium, sliced) greens, tomato, and tempeh. Close the sandwich and enjoy!
Fiber 8g
15 MINUTES
Turkey Bacon (when cooked, Heat a skillet over medium heat and spray with non-stick spray. Cook the
divided) turkey bacon for five minutes each side or until cooked to your desired
Whole Grain Mustard crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Pickle (chopped) In the same pan, crack the egg and add egg whites and cook until the
Arugula (1 cup) whites are set and the yolk is cooked to your liking.
Egg Slice the bagel in half and add to a toaster. Remove once done.
Spread mustard on the bottom bagel and top with the pickle, arugula, 2
Bagel (sliced in half, toasted)
slices of turkey bacon, egg, and egg whites. Consume the remaining 2
Strawberries (1 cup, sliced; slices of turkey bacon on the side.
substitute any berry)
Close the bagel and enjoy with strawberries on the side!
525 37g
14g Sodium 849mg Sandwich with Fruit - 500-600" on the app.
63g Potassium 707mg
Fiber 3g Aim for the bagel to be between 220 and 250 calories.
10 MINUTES
Whole Grain Bread Heat a frying pan over medium-high heat and spray with a nonstick spray.
Egg Whites (1/2 cup) Cook egg until set. Season with salt and pepper to taste. Remove from pan
Egg and add egg whites.
Sea Salt While the egg whites cook, toast the bread and add the sliced avocado onto
Avocado (1/4 avocado, sliced) it.
Apple (about 1 apple; Add the eggs, close the sandwich and slice. Serve with an apple and
substitute 1 small banana, 150 grams additional egg whites on the side. Enjoy!
18g Sodium 988mg
Fiber 13g
5 MINUTES
Apple Cider Vinegar
balsamic vinegar. Serve with an apple on the side. Enjoy!
halved)
Balsamic Vinegar
Apple (1 medium apple)
Tomato Toast with Fruit - 500-600" on the app.
528 35g
13g Sodium 359mg
Fiber 16g
15 MINUTES
Egg bacon slices and cook for five minutes per side, or until the bacon is cooked
Cheddar Cheese (2/3 slice) through. Remove from the pan and set aside, leaving some of the bacon
grease.
English Muffin (1 english muffin,
halved, toasted) In the same skillet, cook the egg. Once cooked, remove and add the egg
Egg Whites (3/4 cup) whites and cook until set.
Blueberries (1 2/3 cup, In the meantime, toast the english muffin. Layer the egg, bacon and cheese
substitute any berry) between the english muffin slices. Serve with blueberries and remaining
egg whites on the side. Enjoy!
532 38g
17g Sodium 952mg Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
67g Potassium 669mg with Fruit - 500-600" on the app.
Fiber 14g
Optional: Top with sugar free ketchup or salsa.
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (1 1/2 cup) Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
Frozen Cauliflower (1 1/2 cup) powder, and water into your blender and blend until smooth.
2% milk fat)
scoop)
Chia Seeds
Unsweetened Almond Milk (or 500-600" on the app.
511 42g
16g Sodium 429mg
58g Potassium 787mg
Fiber 20g
5 MINUTES
Unsweetened Almond Milk (or Place almond milk, banana, ice cubes, peanut butter, powdered peanut
unsweetened cashew milk) butter, and protein powder into your blender and blend until smooth.
Banana (1 1/2 medium bananas) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Powdered Peanut Butter (2 Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
tbsp) Smoothie - 500-600" on the app.
Frozen Cauliflower (3/4 cup)
511 40g
16g Sodium 498mg
Fiber 13g
5 MINUTES
Frozen Cauliflower (7/8 cup) Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
Banana (1 large banana, maple syrup, and protein powder into your blender and blend until smooth.
Cacao Powder
more than 1 scoop)
Almond Butter (1 tbsp)
Maple Syrup To make the recipe vegan, substitute a vegan protein powder instead of the
534 38g
17g Sodium 249mg
Fiber 16g
breakfast
Bowls/Skillets
25 MINUTES
Russet Potato (1 1/2 medium, Heat a pan over medium heat and spray with nonstick spray. Add the
cut into small cubes) potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
Red Onion (1/4 cup; chopped) potatoes start to brown and soften. Add the onion and continue to cook for
Tofu (6 oz; firm, crumbled) wilted. Season with additional salt if needed.
Baby Spinach (1 cup; chopped) Place onto a plate and enjoy!
501 35g Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 500-600" on
12g Sodium 68mg the app.

Fiber 19g
30 MINUTES
Extra Lean Ground Beef (2 oz, the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
Tomato (1/2 tomato, chopped) until well combined. Make a little socket in the beef mixture and add egg
Taco Seasoning whites.
Black Olives (2 tbsp) Once the egg begins to cook, add a lid on top for 3 minutes or until cooked
Avocado (1/8 avocado, cubed) Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Jalapeno Pepper (sliced)
Cilantro
and cilantro. Serve with toast on the side. Enjoy!
Whole Grain Bread
Low Sugar Jam
526 37g
15g Sodium 983mg Per 1 tbsp, it provides about 30 calories.
…
Fiber 13g
chicken.
25 MINUTES
90% lean/10% fat)
Kale Leaves (1 cup, chopped) through. Drain the fat from the pan and return to the stove.
Egg
Add the mushrooms and kale in with the beef. Add in the egg and egg
Avocado (1/8 avocado, cubed) whites and pour over the mixture and stir to combine. Cook for 5 minutes, or
Nutritional Yeast (2 tsp) until mushrooms are soft, stirring often to ensure the egg whites are
Brown Rice (1/3 cup, dry) cooked.
Water Place cooked mixture in a bowl with rice and top with nutritional yeast.
Egg Whites (3 tbsp) Enjoy!
528 36g Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
18g Sodium 224mg with Rice - 500-600" on the app.
54g Potassium 942mg
Top with sugar free ketchup, salsa, or hot sauce (optional).
Fiber 6g
chicken.
would be 186 grams (1 cup) cooked brown rice.
35 MINUTES
Sweet Potato (1 1/4 cup, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
medium, cubed) paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
Black Beans (2/3 cup, cooked) Heat a skillet over medium heat and spray with non-stick spray. Add the
Egg Whites (1/3 cup) eggs and egg whites and scramble until cooked through. Season with the
Avocado (1/8 avocado, sliced) remaining sea salt.
529 35g
14g Sodium 371mg
Fiber 17g
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 1/3 cup, 4% Top the cottage cheese with frozen berries, hemp seeds, honey and enjoy!
milk fat)
Hemp Seeds
Honey Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
501 35g
17g Sodium 867mg
57g Potassium 648mg
Fiber 6g
5 MINUTES
Yogurt (1 1/4 cup)
Frozen Strawberries (3/4 cup) with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
All Natural Peanut Butter (1/2
tbsp)
600" on the app.
505 36g
17g Sodium 111mg
58g Potassium 932mg
Fiber 8g
15 MINUTES
Egg Place the eggs in a saucepan and cover with water. Bring to a boil over high
milk fat) cool enough to handle and slice into halves.
Chia Seeds
Top the cottage cheese with the egg halves, halved cherry tomatoes,
Banana (1 medium banana; cucumber slices and chia seeds. Enjoy with a banana drizzled with honey on
substitute 1 medium apple or 150 grams the side!
grapes)
Honey
halved)
510 35g
17g Sodium 761mg
Fiber 8g
20 MINUTES
Maple Syrup
Cinnamon
2% milk fat)
522 35g
14g Sodium 191mg
67g Potassium 286mg
Fiber 7g
600-700
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1 cup) Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
Cocoa Powder (2 tbsp) Mix everything one more time and microwave on high for 3-4 minutes or
Almond Butter
scoop)
the app.
606 42g
21g Sodium 377mg
74g Potassium 802mg
Fiber 17g
10 MINUTES
Oats (1 cup, rolled) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
2% milk fat)
sliced)
629 40g
16g Sodium 340mg
83g Potassium 519mg
Fiber 12g
5 MINUTES
Oats (1 cup, quick or rolled) Add the oats, water and egg whites, and stevia (optional) to a small pot over
Egg Whites (1 cup) through.
All Natural Peanut Butter (1 1/2 Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
tbsp)
Chia Seeds
700" on the app.
632 44g
22g Sodium 412mg
70g Potassium 902mg
Fiber 12g
15 MINUTES
Oats (1 1/4 cup, rolled) Add the oats and water to a pot. Bring to a gentle boil over medium heat and
Nutritional Yeast (3 tbsp) nutritional yeast and stir.
Extra Virgin Olive Oil Meanwhile, in a skillet over medium heat, add the olive oil. Once heated, add
Egg the eggs. Cook until the whites are set and the yolk is cooked to your liking.
Arugula (2 1/2 cup) Remove and set aside. In the same pan, add the arugula and cook over low-
medium heat, until just wilted, about 1 to 2 minutes.
Pitted Kalamata Olives (1/4 cup)
Sea Salt & Black Pepper (to taste) Add the oats to a bowl and top with the arugula, olives and egg. Season
659 43g
21g Sodium 511mg
Fiber 17g
10 MINUTES
unsweetneed cashew milk) bowl or container. Stir well to combine and refrigerate overnight.
Oats (1 cup, quick or rolled) To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
Cinnamon
Blackberries (1 cup) Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 600-700" on the app.
664 42g
19g Sodium 375mg
87g Potassium 951mg
Fiber 28g
breakfast
Omelettes &
Scrambles
20 MINUTES
Extra Virgin Olive Oil Heat a pan over medium heat with oil. Cook the bell pepper and zucchini
Yellow Bell Pepper (1/2 until fork tender, about five minutes.
medium, seeds removed, chopped) Add the tofu, nutritional yeast, garlic powder, paprika, and salt. Use the
Zucchini (1/2 small, chopped) spatula to stir and gently break up the tofu.
Tofu (6 oz; silken, drained)
Cook until the edges are firm and liquid is gone, about 15 minutes. Divide
Nutritional Yeast into bowls and enjoy with toast and apples and hummus on the side!
Garlic Powder
Paprika
Apple (1 medium sized apple) Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast & Fruit - 600-700" on the app.
619 40g
20g Sodium 396mg
Fiber 18g
5 MINUTES
Egg In a bowl, add the eggs, egg whites, and half of the dill. Whisk well to
divided)
Smoked Salmon (3 oz) other half over on top. Remove from the heat and transfer onto a plate.
Whole Grain Bread
Low Sugar Jam
side. Enjoy!
622 45g
20g Sodium 1399mg
Fiber 10g
30 MINUTES
Baby Spinach (1 1/2 cup, Place over medium heat and spray with nonstick. Add the chopped bell
chopped) peppers and cook for about five minutes or until just tender and starting to
Cherry Tomatoes (1/4 cup, brown. Add the spinach, tomatoes, and green onion. Continue to cook until
halved) the spinach wilts.
Egg even layer.
Water
Sea Salt
Whole Grain Bread
Serve with toast and jam. Enjoy!
Low Sugar Jam
636 41g Bake with Toast - 600-700" on the app.
19g Sodium 1459mg
… For added flavour, top with sugar free ketchup, hot sauce, or salsa.
Fiber 12g
Per tablespoon, it provides about 30 calories.
15 MINUTES
Sweet Potato (1 1/2 small; Remove from heat and place onto a plate. Serve with toast topped with
Water
21g Sodium 481mg

Fiber 18g
15 MINUTES
Low Sugar Jam eggs into the empty side. Stir the eggs frequently as they cook and
Strawberries (1 cup, chopped; incorporate the vegetables into the eggs once the eggs are cooked
substitute any berry instead) through.
Meanwhile, toast the bread slices. Once toasted, top with jam.
Serve with a side of chopped strawberries & toast and enjoy!
685 41g
20g Sodium 1187mg
Per 1 tbsp serving, it provides about 30 calories.
breakfast
Sandwiches
15 MINUTES
Pickle (chopped) In the same pan, crack the eggs and cook until the whites are set and the
Arugula (1 cup) yolk is cooked to your liking. Remove the eggs and add the egg whites.
Egg Spread mustard on the bottom bagel and top with the pickle, arugula, 2
Egg Whites (1/3 cup) slices of turkey bacon, and eggs. Consume the remaining 2 slices of turkey
Bagel (sliced in half, toasted) bacon on the side along with the cooked egg whites.
Strawberries (1 3/4 cup, sliced; Close the bagel and enjoy with strawberries on the side!

608 40g Sandwich with Fruit - 600-700" on the app.
19g Sodium 854mg
71g Potassium 864mg Aim for the bagel to be between 220 and 250 calories.
Fiber 5g
10 MINUTES
Sea Salt Heat a frying pan over medium-high heat and spray with a nonstick spray.
Egg Cook 2 eggs until set. Season with salt and pepper to taste. Remove from
Whole Grain Bread pan and add egg whites and remaining egg.
Egg Whites (1/2 cup) While the egg mixture cooks, toast the bread and add the sliced avocado
Avocado (1/4 avocado, sliced) onto it.
Apple (about 1 apple; Add the eggs, close the sandwich and slice. Enjoy with extra scrambled
substitute 1 small banana, 150 grams eggs and apple on the side!
24g Sodium 1043mg
Fiber 14g
40 MINUTES
Tomato (1 medium, sliced) greens, tomato, and tempeh. Close the sandwich and enjoy with an apple
Apple (1 medium apple) on the side!
18g Sodium 1502mg
… Sandwich with Fruit - 600-700" on the app.

Fiber 13g
5 MINUTES
Apple Cider Vinegar
balsamic vinegar. Serve with an apple on the side. Enjoy!
halved)
Balsamic Vinegar
638 40g
15g Sodium 517mg
Fiber 19g
15 MINUTES
Turkey Bacon Warm a medium-sized skillet over medium heat and add the bacon slices.
Egg Cook for five minutes per side, or until the bacon is cooked through.
Cheddar Cheese (2/3 slice) Remove from the pan and set aside, leaving some of the bacon grease.
English Muffin (1 english muffin, In the same skillet, cook the eggs until the white is set and yolk is done to
halved, toasted) your liking. Remove the egg and add the egg whites. Cook through.
Egg Whites (1/2 cup) Layer the egg, bacon and cheese between the english muffin slices. Serve
Blueberries (2 cups, substitute with egg whites on the side and blueberries drizzled with honey.
any berry)
Honey

with Fruit - 600-700" on the app.
666 40g
22g Sodium 941mg Aim for the English muffin to be between 120 and 150 calories.
91g Potassium 695mg

Fiber 15g
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (1 2/3 Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
cups) powder, honey and almond milk into your blender and blend until smooth.
Frozen Cauliflower (1 1/2 cups) Once smooth, top with chia seeds and pour into a glass and enjoy!
Plain Greek Yogurt (3/4 cups,
2% milk fat)
less than 1 scoop)
Chia Seeds
Honey
603 46g
17g Sodium 477mg
77g Potassium 829mg
Fiber 21g
5 MINUTES
Unsweetened Almond Milk (or Place almond milk, banana, ice cubes, frozen cauliflower, peanut butter, and
unsweetened cashew milk) protein powder into your blender and blend until smooth.
Banana (2 medium bananas) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Frozen Cauliflower (7/8 cups)
All Natural Peanut Butter (1 3/4
tbsp)
Whey Protein Powder (1 1/3 Smoothie - 600-700" on the app.
scoop)
622 45g
22g Sodium 499mg
Fiber 15g
5 MINUTES
Frozen Cauliflower (1 cup) Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
Banana (1 1/2 medium bananas, maple syrup, and protein powder into your blender and blend until smooth.
Almond Butter (1 1/2 tbsp)
Cacao Powder
more than 1 scoop)
Unsweetened Almond Milk (or Smoothie - 600-700" on the app.
630 41g
23g Sodium 336mg
Fiber 19g
breakfast
Bowls/Skillets
30 MINUTES
Red Onion (3 tbsp, chopped) In a large skillet, heat a pan over medium heat. Add in the red onion and
Extra Lean Ground Beef (2 oz, ground beef. Cook for 10 to 12 minutes or until the beef is completely
90% lean/10% fat or leaner) cooked through.
Egg until well combined. Make little sockets in the beef mixture and crack an egg
Taco Seasoning in one and egg whites in the others.
Tomato (1/2 tomato, chopped) Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk
Remove from the stove and top with the tomatoes, black olives, avocado,
jalapeños and cilantro. Place onto a plate and serve with toast and enjoy!
Cilantro
Whole Grain Bread
Low Sugar Jam
604 41g The extra lean ground beef can be substituted for extra lean ground turkey or
21g Sodium 949mg chicken.

Fiber 14g
Per 1 tbsp, it provides about 30 calories.
25 MINUTES
chopped)
Egg
Avocado (1/4 avocado, cubed) soft, stirring often to ensure the egg whites are cooked.
Brown Rice (1/3 cup, dry)
Place cooked mixture in a bowl over rice and top with nutritional yeast.
Water
Enjoy!
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
618 40g with Rice - 600-700" on the app.
21g Sodium 202mg
Fiber 11g
chicken.
Generally, rice triples when it is cooked, so 70 grams (about 1/3 cup) dry brown
rice would be 210 grams (about 1 cup) cooked brown rice.
35 MINUTES
Sweet Potato (1 1/2 cup, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Black Beans (2/3 cups, cooked) Heat a skillet over medium heat and spray with non-stick spray. Add the
Egg Whites (1/3 cup) eggs and egg whites and scramble until cooked through. Season with a
Avocado (1/4 avocado, sliced) pinch of salt.
644 42g
21g Sodium 460mg
Fiber 19g
25 MINUTES
Russet Potato (1 1/2 medium, Heat a pan over medium heat with oil. Add the potatoes and cook for 10 to
cut into small cubes) 12 minutes, stirring occasionally, until the potatoes start to brown and soften.
Extra Virgin Olive Oil Add the onion and continue to cook for five to six minutes more.
Red Onion (1/4 cup; chopped) Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
Chickpeas (1 cup; cooked, and continue to cook until the potatoes are tender and chickpeas are
rinsed well) warmed through, about three to five minutes. Add the spinach and stir until
Paprika wilted. Season with additional salt if needed.
Garlic Powder Place onto a plate and enjoy!
Baby Spinach (1 cup; chopped)
Tofu (6 oz; firm, crumbled)

the app.
651 40g
21g Sodium 72mg
…
Fiber 23g
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 1/4 cup, 4% Top the cottage cheese with frozen berries, hemp seeds, honey and enjoy!
milk fat)
Frozen Berries (1 1/3 cup, or
fresh)
Hemp Seeds Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Honey Berries - 600-700" on the app.
605 40g
20g Sodium 946mg
72g Potassium 795mg
Fiber 8g
5 MINUTES
Yogurt (1 1/4 cup)
Then in a second bowl, layer the strawberries, granola, and peanut butter,
Frozen Strawberries (1 1/3 cup) honey with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
Honey Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 600-
700" on the app.
618 40g
22g Sodium 122mg
Fiber 9g
15 MINUTES
Chia Seeds
Top the cottage cheese with the egg halves and cucumber slices and chia
Banana (1 1/2 medium bananas; seeds. Enjoy with a banana drizzled with honey on the side!
substitue 1 1/2 medium apples or 240
grams grapes)
Honey

623 40g
21g Sodium 809mg
Fiber 8g
20 MINUTES
Apple (1 medium apple, cored, In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
chopped) oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (1/2 cup, rolled) Add the yogurt in a bowl. Top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
2% milk fat)
672 40g
20g Sodium 214mg
87g Potassium 413mg
Fiber 10g
700-800
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1 1/2 cup) Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
Cocoa Powder (2 1/2 tbsp) Mix everything one more time and microwave on high for 3-4 minutes or
Almond Butter

the app.
702 49g
24g Sodium 466mg
87g Potassium 945mg
Fiber 20g
5 MINUTES
Oats (1 1/4 cup, quick or rolled) Add the oats, water, egg whites, and stevia (optional) to a small pot over
Water medium heat, stirring continuously. Cook for two to three minutes or until
Egg Whites (1 cup) fluffy and cooked through.
All Natural Peanut Butter (1 1/2 Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
tbsp)
Chia Seeds
800" on the app.
705 47g
25g Sodium 414mg
80g Potassium 987mg
Fiber 15g
10 MINUTES
Chia Seeds To serve, stir well and top with blackberries. Enjoy!
Oats (1 cup, quick or rolled)
more than 1 scoop)
Cinnamon
Blackberries (1 1/3 cup) Oats - 700-800" on the app.
722 48g
20g Sodium 384mg
Fiber 31g
15 MINUTES
Arugula (2 1/2 cup) add the eggs. Cook until the whites are set and the yolk is cooked to your
Pitted Kalamata Olives (1/3 cup) liking. Remove and set aside. In the same pan, add the arugula and cook
over low-medium heat, until just wilted, about 1 to 2 minutes.
742 46g
22g Sodium 587mg
Fiber 20g
10 MINUTES
Oats (1 1/4 cup, rolled) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
2% milk fat)
Banana (1/2 medium banan, Oats - 700-800" on the app.
sliced)
758 45g
20g Sodium 347mg
Fiber 16g
breakfast
Omelettes &
Scrambles
15 MINUTES
Sweet Potato (1 1/2 small; Remove from heat and place onto a plate. Serve with toast topped with
Water
22g Sodium 503mg

Fiber 20g
20 MINUTES
medium, seeds removed, chopped) Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Zucchini (1/2 small, chopped) Use the spatula to stir and gently break up the tofu.
Tofu (6.5 oz; silken, drained)
Nutritional Yeast scramble onto a plate and enjoy with toast with jam on the side!
Garlic Powder
Paprika
Low Sugar Jam (or jam of choice) Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
734 47g
22g Sodium 556mg
Fiber 18g
5 MINUTES
divided)
Smoked Salmon (3.4 oz ) other half over on top. Remove from the heat and transfer onto a plate.
Whole Grain Bread
Low Sugar Jam
side. Enjoy!
778 54g
24g Sodium 1771mg
Fiber 13g
15 MINUTES
Low Sugar Jam eggs into the empty side. Stir the eggs frequently as they cook and
Strawberries (2/3 cups, incorporate the vegetables into the eggs once the eggs are cooked
chopped; substitute any berry instead) through.
794 45g
21g Sodium 1359mg
30 MINUTES
Baby Spinach (2 cups, Place over medium heat and spray with nonstick. Add the chopped bell
chopped) peppers and cook for about five minutes or until just tender and starting to
Cherry Tomatoes (2/3 cup, brown. Add the spinach, tomatoes, and green onion. Continue to cook until
halved) the spinach wilts.
Egg even layer.
Water
Whole Grain Bread
Apple (about 1 apple;
Serve with toast and side of fruit. Cut into squares and enjoy!
substitute 1 small banana, 125 grams
Bake with Fruit - 700-800" on the app.
797 47g
26g Sodium 1343mg For added flavour, top with sugar free ketchup, hot sauce, or salsa.
breakfast
Sandwiches
10 MINUTES
Avocado (1/4 avocado, sliced) Cook 2 eggs until set. Season with salt and pepper to taste. Once cooked,
Egg remove from pan and set aside.
Egg Whites (3/4 cup) In the same pan, add the egg whites and remaining egg.
Apple (about 1 large apple; While the egg whites cook, toast the bread and add the sliced avocado onto
substitute 1 medium banana, 185 grams it.
Add the eggs on top of the bread, close the sandwich and slice. Enjoy with
Honey
extra scrambled eggs and apple drizzled with honey on the side!
703 46g Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
25g Sodium 832mg Avocado & Fruit - 700-800" on the app.
15 MINUTES
Pickle (chopped) In the same pan, add oil and crack the eggs and cook until the whites are
Arugula (1 cup) set and the yolk is cooked to your liking. Remove the eggs and add the egg
Extra Virgin Olive Oil whites.
Egg Spread mustard on the bottom bagel and top with the pickle, arugula, 2
Egg Whites (1/2 cup) slices of turkey bacon, and eggs. Consume the remaining 2 slices of turkey
Bagel (sliced in half, toasted) bacon on the side along with the cooked egg whites.
Blueberries (1 2/3 cups, Close the bagel and enjoy with blackberries on the side!

21g Sodium 937mg
88g Potassium 755mg Aim for the bagel to be between 220 and 250 calories.
Fiber 6g
40 MINUTES
Tomato (1 1/2 small, sliced) greens, tomato, and tempeh. Close the sandwich and enjoy with an apple
Apple (1 medium apple) and peanut butter on the side!
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
26g Sodium 1508mg

…
Fiber 14g
15 MINUTES
Cheddar Cheese (1 slice) Remove from the pan and set aside, leaving some of the bacon grease.
English Muffin (1 english muffin, In the same skillet, cook the eggs until the white is set and yolk is done to
halved, toasted) your liking. Remove the egg and add the egg whites. Cook through.
Egg Whites (3/4 cups) Layer the egg, bacon and cheese between the english muffin slices. Serve
Blueberries (2 1/3 cup, with egg whites on the side and blueberries drizzled with honey.
Honey

with Fruit - 700-800" on the app.
741 47g
24g Sodium 1057mg Aim for the English muffin to be between 120 and 150 calories.
99g Potassium 819mg

Fiber 16g
5 MINUTES
Tofu (regular firm, drained; 6.5 In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
Apple Cider Vinegar
balsamic vinegar. Serve with an apple and peanut butter on the side. Enjoy!
halved)
Balsamic Vinegar
747 45g
24g Sodium 520mg
Fiber 20g
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (2 cups) Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
Frozen Cauliflower (2 cups) powder, honey and almond milk into your blender and blend until smooth.
Plain Greek Yogurt (1 cup, 2% Once smooth, top with chia seeds and pour into a glass and enjoy!
milk fat)
scoop)
Chia Seeds
Honey 700-800" on the app.
715 51g
21g Sodium 560mg
Fiber 27g
5 MINUTES
Unsweetened Almond Milk (or Place almond milk, banana, ice cubes, frozen cauliflower, peanut butter,
unsweetened cashew milk) maple syrup, and protein powder into your blender and blend until smooth.
Banana (2 medium bananas) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Frozen Cauliflower (2 cups)
Ice Cubes
Maple Syrup
Whey Protein Powder (1 1/3 Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
scoop) Smoothie - 700-800" on the app.
All Natural Peanut Butter (2
tbsp) To make the recipe vegan, substitute a vegan protein powder instead of the
753 50g
26g Sodium 620mg
Fiber 22g
5 MINUTES
Frozen Cauliflower (2 cups) Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
Banana (frozen; 2 medium maple syrup, and protein powder into your blender and blend until smooth.
bananas) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Cacao Powder
Whey Protein Powder (1 1/3
scoop)
Unsweetened Almond Milk (or Smoothie - 700-800" on the app.
759 50g
27g Sodium 457mg
…
Fiber 28g
breakfast
Bowls/Skillets
35 MINUTES
Sweet Potato (1 1/2 cups, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Egg Whites (1/2 cup) Heat a skillet over medium heat and spray with non-stick spray. Add the
Black Beans (3/4 cup, cooked) eggs and egg whites and scramble until cooked through. Season with the
Avocado (1/4 avocado, sliced) remaining sea salt.
704 48g
23g Sodium 525mg
77g Potassium 1788mg Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Fiber 21g Eggs - 700-800" on the app.
30 MINUTES
Red Onion (1/4 cup, chopped) In a large skillet, heat a pan over medium heat and spray with nonstick. Add
Extra Lean Ground Beef (3 oz, in the red onion and ground beef. Cook for 10 to 12 minutes or until the beef
90% lean/10% fat or leaner) is completely cooked through.
Nutritional Yeast (2 tbsp) Once the beef is cooked, add in the chili powder, cumin, onion powder,
Egg black pepper and nutritional yeast until well combined. Make little sockets in
Egg Whites (1/4 cup) the beef mixture and crack an egg in one and then the egg whites in the
Tomato (1 tomato, chopped) remaining.
Taco Seasoning Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk
Cilantro jalapeños and cilantro. Place onto a plate and serve with toast and enjoy!
Whole Grain Bread
Low Sugar Jam
708 50g
23g Sodium 935mg The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Fiber 17g
25 MINUTES
Extra Lean Ground Beef (3.6 Cook rice according to package directions or in a rice cooker.
oz, 90% lean/10% fat or leaner)
chopped)
Egg
Avocado (1/4 avocado, cubed) soft, stirring often to ensure the egg whites are cooked.
Brown Rice (1/2 cup, dry)
Place cooked mixture in a bowl and top with nutritional yeast. Enjoy!
Water
with Rice - 700-800" on the app.
734 46g
24g Sodium 218mg The extra lean ground beef can be substituted for extra lean ground turkey or
82g Potassium 1392mg chicken.
Fiber 12g
would be 276 grams (1 1/2 cups) brown rice cooked.
25 MINUTES
Russet Potato (1 3/4 medium, Heat a pan over medium heat with oil. Add the potatoes and cook for 10 to
cut into small cubes) 12 minutes, stirring occasionally, until the potatoes start to brown and soften.
Extra Virgin Olive Oil Add the onion and continue to cook for five to six minutes more.
Red Onion (1/4 cup; chopped) Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
Chickpeas (1 cup; cooked, and continue to cook until the potatoes are tender and chickpeas are
rinsed well) warmed through, about three to five minutes. Add the spinach and stir until
Paprika wilted. Season with additional salt if needed.
Garlic Powder Meanwhile, toast the bread slice.
Baby Spinach (1 1/2 cup;
Place breakfast hash on a plate and serve with the piece of toast on the side.
chopped)
Enjoy!
Tofu (6.5 oz; firm, crumbled)
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash with Toast -
787 47g
…
Fiber 27g
breakfast
Yogurt Parfaits
& Cottage Cheese
15 MINUTES
Chia Seeds
Top the cottage cheese with the egg halves, cherry tomatoes and
Banana (2 small bananas; cucumber slices and chia seeds. Enjoy with a banana drizzled with honey on
substitute about 2 medium apples or 260 the side!
grams grapes)
Honey
halved)
713 46g
24g Sodium 944mg
Fiber 10g
5 MINUTES
Non Fat (0%) Plain Greek In a bowl, mix yogurt with stevia and powdered peanut butter.
Yogurt (1 1/3 cup)
Frozen Strawberries (1 cup) with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
Honey Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 700-
Powdered Peanut Butter (2 800" on the app.
tbsp)
724 49g
24g Sodium 232mg
Fiber 11g
20 MINUTES
Apple (cored, chopped; 1 In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
medium apple) oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Maple Syrup
Cinnamon
Plain Greek Yogurt (2 cups,
2% milk fat)
727 50g
20g Sodium 288mg
91g Potassium 391mg
Fiber 9g
5 MINUTES
Cottage Cheese (1 1/2 cup, 4% Top the cottage cheese with frozen berries, honey, oats and enjoy!
milk fat)
Oats (3/4 cup)
Honey Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
747 45g
18g Sodium 1012mg
Fiber 12g
800+
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1 1/2 cup) Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
Cocoa Powder (2 1/2 tbsp) Mix everything one more time and microwave on high for 3-4 minutes or
Almond Butter
Honey
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 800+" on the
app.
826 52g
30g Sodium 508mg
…
Fiber 22g
5 MINUTES
Oats (1 1/4 cup, quick or rolled) Add the oats, water, egg whites, and stevia (optional) to a small pot over
Water medium heat, stirring continuously. Cook for two to three minutes or until
Egg Whites (1 1/4 cup) fluffy and cooked through
All Natural Peanut Butter (2 Transfer the oats to a bowl and top with peanut butter and chia seeds.
tbsp) Drizzle honey over top. Enjoy!
Chia Seeds
Honey (optional)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal -
800+" on the app.
826 55g
27g Sodium 515mg
Fiber 15g
15 MINUTES
Nutritional Yeast (1/4 cup) nutritional yeast and stir.
Extra Virgin Olive Oil Meanwhile, in a skillet over medium heat, add the olive oil. Once heated, add
Egg the eggs. Cook until the whites are set and the yolk is cooked to your liking.
Arugula (2 1/2 cups) Remove and set aside. In the same pan, add the arugula and cook over low-
medium heat, until just wilted, about 1 to 2 minutes.
Pitted Kalamata Olives (1/3 cup)
Sea Salt & Black Pepper (to taste) Add the oats to a bowl and top with the arugula, olives and egg. Season
829 51g
25g Sodium 649mg
Oatmeal - 800+" on the app.
Fiber 22g
10 MINUTES
unsweetneed cashew milk) bowl or container. Stir well to combine and refrigerate overnight.
Oats (1 1/4 cups, quick or To serve, stir well and top with blackberries. Enjoy!
rolled)
Chia Seeds
more than 1 scoop)
Cinnamon
Oats - 800+" on the app.
Blackberries (1 1/2 cup)
835 51g
24g Sodium 465mg
Fiber 36g
10 MINUTES
Oats (1 1/3 cup, rolled) Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
2% milk fat)
Banana (1 medium banana, Oats - 800+" on the app.
sliced)
889 52g
22g Sodium 380mg
Fiber 19g
breakfast
Omelettes &
Scrambles
5 MINUTES
Fresh Dill (finely chopped, In a non-stick skillet over medium heat, spray with nonstick spray. Once hot,
divided) pour the egg mixture into the skillet and let it cook until almost set. Place the
Feta Cheese (3 tbsp, crumbled) feta cheese on one half of the omelette and then fold the other half over on
Smoked Salmon (3.4 oz ) top. Remove from the heat and transfer onto a plate.
Whole Grain Bread Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Low Sugar Jam
side. Enjoy!
826 59g
26g Sodium 1951mg Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
82g Potassium 949mg Omelette with Toast - 800+" on the app.
Fiber 13g
15 MINUTES
Sweet Potato (2 small; cubed) Remove from heat and place onto a plate. Serve with toast and peanut
Water butter. Enjoy!
Potato Scramble with Toast - 800+" on the app.
833 50g
26g Sodium 550mg
Fiber 23g
30 MINUTES
pepper ) nonstick spray.
Baby Spinach (1 1/4 cup, Spray a small pan with nonstick and place over medium heat. Add the
chopped) chopped bell peppers and cook for about five minutes or until just tender
Cherry Tomatoes (1 cup, and starting to brown. Add the spinach, tomatoes, and green onion.
halved) Continue to cook until the spinach wilts.
Egg egg mixture into the baking dish.
Water
Serve with toast with jam. Enjoy!
Whole Grain Bread
Low Sugar Jam
Bake with Toast - 800+" on the app.
872 51g
26g Sodium 1477mg Aim for a slice of whole grain bread to be between 70-100 calories per slice.
…
Per 1 tbsp, this provides about 30 calories.
Fiber 17g
20 MINUTES
medium, seeds removed, chopped) Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Zucchini (1/2 small, chopped) Use the spatula to stir and gently break up the tofu.
Tofu (7 oz; silken, drained)
Nutritional Yeast scramble onto a plate and enjoy with toast with jam and an apple on the
Garlic Powder side!
Paprika
Low Sugar Jam (or jam of choice)
Apple (1 large sized apple) Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast & Fruit - 800+" on the app.
894 52g
24g Sodium 572mg
Fiber 25g
15 MINUTES
Tomato (1 tomato, diced) tomato and green onion and cook for two to three minutes more until the
Strawberries (1 1/3 cup, Push the vegetable mixture to one side of the pan and pour the whisked
chopped; substitute any berry instead) eggs into the empty side. Stir the eggs frequently as they cook and
Whole Grain Bread (toasted) incorporate the vegetables into the eggs once the eggs are cooked
Low Sugar Jam through.
923 52g
26g Sodium 1468mg
Fiber 19g Strawberries & Toast - 800+" on the app.
breakfast
Sandwiches
15 MINUTES
Cheddar Cheese (about 1/4 Remove from the pan and set aside, leaving some of the bacon grease.
cup, sliced) In the same skillet, cook the eggs until the white is set and yolk is done to
English Muffin (two muffins, your liking. Remove the egg and add the egg whites. Cook through.
halved, toasted)
Toast the english muffins and cut in half. Layer the egg, bacon and cheese
Egg Whites (3/4 cup) between the english muffin slices to make two sandwiches. Serve with egg
Blueberries (1 1/3 cup, whites on the side with blueberries and banana. Enjoy!
Banana (about 1 medium
banana; substitute 1 medium apple or 150
grams grapes)
with Fruit - 800+" on the app.
822 51g
26g Sodium 1329mg
Fiber 24g
15 MINUTES
Turkey Bacon Heat a skillet over medium heat. Cook the turkey bacon for five minutes
Whole Grain Mustard each side or until cooked to your desired crispiness. Transfer to a towel-
Pickle (chopped) lined plate to absorb any excess oil.
Arugula (2 cups) In the same pan, add oil and crack the eggs and cook until the whites are
Extra Virgin Olive Oil set and the yolk is cooked to your liking. Remove the eggs and add the egg
Egg whites.
Egg Whites (1/2 cup) While the egg whites are cooking, spread mustard on the bottom of both
Bagel (sliced in half, toasted) bagel slices and top with the pickle, arugula, bacon, and eggs to make two
sandwiches. Close the bagels and serve with egg whites on the side and
enjoy!
838 52g
25g Sodium 1060mg
…
Sandwich - 800+" on the app.
Fiber 1g
Aim for the bagel to be between 220 and 250 calories.
40 MINUTES
Mixed Greens (2/3 cup) Spread the mustard on two slices of toast. Layer and divide the mixed
Apple (1 large apple) greens, tomato, and tempeh amongst the two bread slices to make two
Tomato (1 1/4 small, sliced) sandwiches. Close the sandwiches and enjoy with an apple on the side!
23g Sodium 1956mg Sandwiches with Fruit - 800+" on the app.

Fiber 19g
5 MINUTES
Tofu (regular firm, drained; 6.5 In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
Apple Cider Vinegar
balsamic vinegar. Serve with an apple and peanut butter on the side. Enjoy!
halved)
Balsamic Vinegar
Tomato Toast with Fruit - 800+" on the app.
882 54g
25g Sodium 697mg
Fiber 24g
10 MINUTES
Egg Cook the eggs until set. Season with salt and pepper to taste.
Egg Whites (7/8 cups) Once the eggs have cooked. Remove them and set aside. Add egg whites
Avocado (a little more than 1/3 to the same pan and cook.
avocado, sliced)
While egg whites are cooking, toast the bread slices. Making two breakfast
Apple (about 1 1/2 apples; sandwiches, split the avocado between two slices of bread.
substitute 1 1/2 bananas, 230 grams
Split the eggs onto the two slices of bread. Close the sandwiches and slice.
Enjoy with extra egg whites and apple drizzled with honey on the side!
Honey
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwiches with
907 55g Avocado & Fruit - 800+" on the app.
31g Sodium 1181mg
Fiber 21g
breakfast
Protein
Smoothies
5 MINUTES
Frozen Cauliflower (2 cups) Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
Banana (frozen; 2 medium maple syrup, and protein powder into your blender and blend until smooth.
bananas) Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Cacao Powder
scoops)
Unsweetened Almond Milk (or Smoothie - 800+" on the app.
817 54g
28g Sodium 546mg
Fiber 28g
5 MINUTES
Frozen Blueberries (2 cups) Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
Frozen Cauliflower (2 cups) powder, honey, almond butter and almond milk into your blender and blend
Plain Greek Yogurt (1 cup, 2% until smooth.
milk fat) Once smooth, top with chia seeds and pour into a glass and enjoy!
less than 1 scoop)
Chia Seeds
Unsweetened Almond Milk (or Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie -
unsweetened cashew milk) 800+" on the app.
Almond Butter (2 tsp)
Honey
817 57g
28g Sodium 609mg
Fiber 29g
5 MINUTES
Unsweetened Almond Milk (or Place almond milk, banana, ice cubes, frozen cauliflower, peanut butter,
unsweetened cashew milk) maple syrup, powdered peanut butter, and protein powder into your blender
Banana (2 large bananas) and blend until smooth.
Ice Cubes Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
scoop)
Frozen Cauliflower (1 1/4 cup)
All Natural Peanut Butter (2 1/2 Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
tbsp) Smoothie - 800+" on the app.
Maple Syrup
827 53g
29g Sodium 520mg
Fiber 19g
breakfast
Bowls/Skillets
25 MINUTES
chopped)
Add the mushrooms and kale in with the beef. Add in the egg and egg
Egg
whites and pour over the mixture and stir to combine. Cook for 5 minutes, or
Avocado (1/4 avocado, cubed) until mushrooms are soft, stirring often to ensure the egg whites are
Brown Rice (1/2 cup, dry) cooked.
Water
Place cooked mixture in a bowl with rice and top with nutritional yeast.
Nutritional Yeast (2 tbsp) Enjoy!
806 57g with Rice - 800+" on the app.
25g Sodium 411mg
Fiber 12g
chicken.
Generally, rice triples when it is cooked, so 95 grams (1/2 cup) of dry brown rice
would be 285 grams (1 1/2 cup) cooked brown rice.
35 MINUTES
Sweet Potato (1 1/2 cups, Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Black Beans (1 1/4 cup, Heat a skillet over medium heat and spray with non-stick spray. Add the
cooked) eggs and egg whites and scramble until cooked through. Season with a
Egg Whites (1/2 cup) pinch of salt.
Avocado (a little more than 1/3 Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
avocado, sliced) with the sliced avocado. Enjoy!
837 54g Top with sugar free ketchup, salsa, or hot sauce (optional).
27g Sodium 527mg
95g Potassium 2158mg Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Fiber 29g Eggs - 800+" on the app.
30 MINUTES
Red Onion (1/4 cup, chopped) In a large skillet, heat a pan over medium heat. Add in the red onion and
Extra Lean Ground Beef (3.6 ground beef. Cook for 10 to 12 minutes or until the beef is completely
oz, 90% lean/10% fat or leaner) cooked through.
Egg until well combined. Make little sockets in the beef mixture and crack an egg
Egg Whites (1/3 cup) in one and egg whites in the remaining.
Tomato (1 tomato, chopped) Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk
Taco Seasoning is cooked to your liking.
Black Olives (1 tbsp) Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Avocado (1/4 avocado, cubed)
jalapeños and cilantro. Place onto a plate and serve with toast and enjoy!
Cilantro
Whole Grain Bread
Low Sugar Jam
Toast - 800+" on the app.
843 57g The extra lean ground beef can be substituted for extra lean ground turkey or
28g Sodium 1131mg chicken.

Fiber 20g
25 MINUTES
Russet Potato (1 3/4 medium, Heat a pan over medium heat and spray with nonstick. Add the potatoes
cut into small cubes) and cook for 10 to 12 minutes, stirring occasionally, until the potatoes start to
Extra Virgin Olive Oil brown and soften. Add the onion and continue to cook for five to six minutes
Red Onion (1/4 cup; chopped) more.
Chickpeas (1 cup; cooked, Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
rinsed well) and continue to cook until the potatoes are tender and chickpeas are
Paprika warmed through, about three to five minutes. Add the spinach and stir until
Garlic Powder wilted. Season with additional salt if needed.
Baby Spinach (1 1/2 cup; Meanwhile, toast the bread slices.
chopped)
Place the breakfast hash onto a plate and serve with pieces of toast on the
Tofu (6.5 oz; firm, crumbled) side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash with Toast -
896 53g 800+" on the app.
25g Sodium 389mg
… Aim for a slice of whole grain bread to be between 70 and 100 calories.
Fiber 30g
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Yogurt (1 1/2 cups)
Then in a second bowl, layer the strawberries, granola, honey and hemp
Frozen Strawberries (7/8 cup) seeds with the yogurt and enjoy!
Granola (2/3 cup)
Honey
Stevia Powder
Hemp Seeds Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 800+"
on the app.
805 50g
28g Sodium 140mg
Fiber 11g
20 MINUTES
Apple (cored, chopped; 1 In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
medium apple) oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (2/3 cups, rolled) Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
Yogurt (2 cups )
Coconut Oil 800+" on the app.
814 53g
26g Sodium 171mg
Fiber 10g
5 MINUTES
Cottage Cheese (1 1/3 cup, 4% Place the egg in a saucepan and cover with water. Bring to a boil over high
milk fat) heat. Once boiling, turn off the heat but keep the saucepan on the hot
Frozen Berries (1 2/3 cup, or burner. Cover and let sit for 10 to 12 minutes.
fresh) Strain the water and fill the saucepan with cold water. Peel the egg when
Honey cool enough to handle and slice into halves.
Egg
Top the cottage cheese with frozen berries, granola and honey. Enjoy with
hard boiled eggs on the side.
818 54g
27g Sodium 1158mg Log this meal on MyFitnessPal by searching "BWS Eggs with Cottage Cheese &
94g Potassium 882mg Mixed Berries - 800+" on the app.
Fiber 9g
15 MINUTES
Cottage Cheese (1 1/3 cup, 4% Strain the water and fill the saucepan with cold water. Peel the egg when
Chia Seeds
Top the cottage cheese with the egg halves and cucumber slices and chia
Banana (1 1/2 medium bananas; seeds. Enjoy with a banana drizzled with honey.
substitute 1 1/2 apples or 230 grams
grapes)
Honey

Bowl with Fruit - 800+" on the app.
823 50g
27g Sodium 1047mg
…
Fiber 9g

CSMs Breakfast

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CALORIE SPECIFIC MEALS

200-300 calories 200-300 calories

Chocolate Oats Blackberry Protein Overnight Oats

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

OMELETTES & SCRAMBLES

200-300 calories 200-300 calories 200-300 calories

Zucchini Tofu Scramble Tofu Veggie & Sweet Potato Scramble

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories 200-300 calories

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories

Peanut Butter & Banana Smoothie

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

200-300 calories 200-300 calories

Black Beans, Sweet Potato, & Eggs Breakfast Hash

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

YOGURT PARFAITS & COTTAGE CHEESE

200-300 calories 200-300 calories

Cottage Cheese with Mixed Berries Cottage Cheese Breakfast Bowl

200-300 calories 200-300 calories

BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM

Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 200-300" on

27g Potassium 675mg

Top with sugar free ketchup or salsa.

Top with sugar free ketchup, salsa, or hot sauce.

Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 200-300" on

Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 300-400" on

45g Potassium 770mg

Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 300-400" on

10g Sodium 725mg

Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 400-500" on

52g Potassium 1203mg

Aim for the bagel to be between 220 and 250 calories.

13g Sodium 300mg

Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 400-500" on

Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast

12g Sodium 395mg

19g Sodium 323mg

71g Potassium 1874mg

21g Sodium 481mg

Per 1 tbsp serving, it provides about 30 calories.

Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast

79g Potassium 1309mg

Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich

91g Potassium 695mg

62g Potassium 1191mg

Per 1 tbsp, it provides about 30 calories.

Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 600-700" on

Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast

Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 700-800" on

22g Sodium 503mg

Per 1 tbsp, it provides about 30 calories.

Per 1 tbsp, it provides about 30 calories.

Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast

26g Sodium 1508mg

Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich

99g Potassium 819mg

Per 1 tbsp, it provides about 30 calories.

Per 1 tbsp, it provides about 30 calories.