Choosing to Reset

I didn’t get this posted today but this is some ideas for meals this week. These are high protein, high fiber meals.

Please use this calorie calculator to get the correct number of calories you should be eating.

Day 1

Breakfast:

• Protein oats: ½ cup oats, 1 scoop protein powder, 1 tbsp chia seeds, 1 cup almond milk, ½ cup strawberries
  
  Prep Tip: Make overnight oats in jars.

Servings: 1
Macros: 350 cal | 32g protein | 11g fiber | 35g carbs | 10g fat

Lunch:

• Chicken fried rice (chicken breast, eggs, riced cauliflower, mixed veggies, soy sauce)
• Chicken breast (4 oz), eggs (2), riced cauliflower, veggies, soy sauce
  
  Batch Tip: Make 4 portions at once.

Servings: 1 (batch prep 4)

Macros: 400 cal | 35g protein | 10g fiber | 30g carbs | 14g fat

Dinner:

• Hearts of palm linguine with ground beef and salsa verde + roasted squash 
• Lean ground beef (4 oz), hearts of palm noodles, salsa verde, roasted squash
  
• Servings: 1 (batch prep 2–3)
  
  Prep Tip: Cook beef in bulk for 2 nights.

Servings: 1 (batch prep 2–3)
Macros: 420 cal | 32g protein | 11g fiber | 28g carbs | 18g fat

Day 2

Breakfast:

• Omelette with turkey bacon, roasted squash, mushrooms, bell peppers, and spinach with 1/4 cup salsa. Add one slice whole wheat toast
• 2 eggs, 2 slices turkey bacon, 1/4 cup squash, 1/4 cup bell pepper, 1/2 cup spinach, 1 slice whole wheat toast
  
  Batch Tip: Pre-roast squash for 3 days.
  Servings: 1

Macros: 380 cal | 30g protein | 10g fiber | 24g carbs | 22g fat

Lunch:

• Chicken taco salad: romaine, grilled chicken, black beans, salsa, avocado, cilantro
• 4 oz chicken, ½ cup black beans, romaine, salsa, avocado
  
  Prep Tip: Keep chicken and beans prepped in containers.

Macros: 420 cal | 34g protein | 12g fiber | 28g carbs | 18g fat

Dinner:

• Cabbage stir-fry with lean ground beef and eggs
• 4 oz beef, eggs (1), shredded cabbage
  
  Batch Tip: Use leftover ground beef from Day 1.

Macros: 410 cal | 30g protein | 10g fiber | 20g carbs | 20g fat

Day 3

Breakfast:

• Cottage cheese bowl with chia seeds, orange slices, and strawberries
  
  Fast Option: Assemble in under 5 minutes.
• ¾ cup cottage cheese, 1 tbsp chia, ½ orange, ½ cup strawberries

Macros: 330 cal | 30g protein | 10g fiber | 20g carbs | 10g fat

Lunch:

• Chicken and veggie stir-fry with high-fiber tortilla wrap
• 4 oz chicken, mixed stir-fry veggies, 1 high-fiber tortilla
  
  Prep Tip: Use extra chicken from Day 2.
  Servings: 1
  

Macros: 400 cal | 35g protein | 12g fiber | 26g carbs | 12g fat

Dinner:

• Salsa verde chicken with riced cauliflower and sautéed cabbage
• 4 oz chicken breast baked in salsa, 1 cup riced cauliflower, cabbage
  
  Batch Tip: Bake chicken breasts with salsa verde ahead.
  Servings: 1 (batch prep 2–3)
  

Macros: 380 cal | 32g protein | 10g fiber | 20g carbs | 16g fat

Day 4

Breakfast:

• Protein smoothie: protein powder, almond milk, ½ orange, 1/2 cup berries, 1 tbsp chia, ½ cup oats
• 1 scoop protein, ½ orange, 1/2 cup berries, chia, almond milk, ½ cup oats
  Servings: 1
  Macros: 380 cal | 32g protein | 11g fiber | 30g carbs | 8g fat
  
  Add: Ice and 1/4 cupGreek yogurt for creaminess.
  

Lunch:

• Hearts of palm pasta with two slices of turkey bacon, ½ avacado, chia, Greek yogurt, black beans 
• I serving hearts of palm pasta, 4 oz turkey bacon, hearts of palm noodles, ½ avocado, 1Tbs chia seeds, ½ cup black beans
  Servings: 1
  Macros: 400 cal | 30g protein | 10g fiber | 20g carbs | 20g fat
  

Dinner:

• Chicken lettuce wraps (romaine, chicken, black beans, salsa, avocado)
• 4 oz chicken, romaine, ¼ cup black beans, salsa, ½ avocado
  Servings: 1
  Macros: 410 cal | 34g protein | 10g fiber | 22g carbs | 18g fat
  
  Use: Leftover beans and salsa verde chicken.

Day 5

Breakfast:

• Greek yogurt parfait with chia seeds, strawberries, and high-fiber granola
  
  Prep Tip: Layer in jars for grab-and-go.
  ¾ cup Greek yogurt, chia, strawberries, high-fiber granola
  Servings: 1
  Macros: 350 cal | 30g protein | 11g fiber | 30g carbs | 8g fat
  

Lunch:

• Chicken fried rice (from  batch) with veggies and eggs
  
  Reheat: In a skillet for crisp texture.
  Same as Day 1
  Servings: 1
  Macros: 400 cal | 35g protein | 10g fiber | 30g carbs | 14g fat

Dinner:

• Ground beef taco bowl: romaine, cabbage, cilantro, beef, beans, salsa
  
  Batch Tip: Assemble bowls for 2 nights.
• 4 oz beef, ½ cup beans, veggies, salsa
  Servings: 1
  Macros: 420 cal | 33g protein | 12g fiber | 28g carbs | 18g fat

Day 6

Breakfast:

• Egg muffins with turkey bacon, spinach, and cottage cheese
  
  Batch Tip: Bake 6–8 and freeze/refrigerate.
  3 egg muffins (eggs, turkey bacon, spinach), ½ cup cottage cheese
  Servings: 1 (batch prep muffins)
  Macros: 370 cal | 30g protein | 10g fiber | 15g carbs | 18g fat

Lunch:

• Leftover taco bowl with extra cabbage
  
  Add: Orange wedges for extra fiber and vitamin C.
  Repeat of Day 5 lunch
  Macros: 430 cal | 32g protein | 10g fiber | 30g carbs | 18g fat

Dinner:

• Chicken and roasted veggie plate with high-fiber tortilla
  
  Veggies: Squash, peppers, cabbage
• 4 oz chicken, roasted squash/cabbage, high-fiber tortilla
  Servings: 1
  Macros: 400 cal | 33g protein | 10g fiber | 24g carbs | 16g fat

Day 7

Breakfast:

• Chia overnight pudding with almond milk, oats, strawberries
  
  Add: Scoop of protein powder or side of Greek yogurt.
  Chia seeds, almond milk, oats, strawberries, protein powder
  Servings: 1
  Macros: 360 cal | 30g protein | 11g fiber | 28g carbs | 10g fat
  

Lunch:

• Chicken salad wrap with romaine, salsa verde, and hearts of palm
  
  Use: Leftover baked chicken.
• 4 oz chicken, romaine, hearts of palm, salsa
  Servings: 1
  Macros: 390 cal | 32g protein | 10g fiber | 22g carbs | 16g fat
  

Dinner:

• Stir-fry with egg, cabbage, riced cauliflower, and ground beef
  
  Wrap Up: Use up remaining batch-cooked proteins and veggies.
  4 oz beef, cabbage, riced cauliflower, egg
  Servings: 1
  Macros: 420 cal | 33g protein | 10g fiber | 20g carbs | 20g fat

Snacks this week to bring calories up to 2,000 per day: Skinny Pop Popcorn bags, Chomps Jerky Sticks, Light String Cheese, Yogurt with berries and a drizzle of honey, apples, Yasso Bars

Shopping List (Grouped by Category)

Proteins:

Chicken breasts (about 3 lbs) Lean ground beef (1.5 lbs) Eggs (2 dozen) Turkey bacon (1 lb) Cottage cheese (2 cups) Greek yogurt (2 cups) Protein powder (1 container)

Grains & High-Fiber Items:

Old-fashioned oats (1.5 cups) High-fiber tortillas (1 pack) Whole wheat bread (1 small pack) High-fiber granola (1 cup) Chia seeds (½ cup) Black beans (2 cans or 1.5 cups cooked)

Dairy/Alternatives:

Unsweetened almond milk (1 quart)

Fruits:

Strawberries (1 pint) Oranges (4)

Vegetables:

Hearts of palm linguine (2 packages) Riced cauliflower (frozen, 2 bags) Squash (2 medium) Cabbage (1 head or shredded) Romaine lettuce (2 heads or container) Mixed stir-fry vegetables (frozen, 1 bag) Cilantro (1 bunch) Spinach (1 small bag)

Pantry & Flavorings:

Salsa verde (1 jar) Soy sauce or coconut aminos Olive oil or avocado oil Salt, pepper, garlic powder, onion powder