Choosing to Reset

Week 3 of menu ideas. Please remember to follow your calorie intake requirements. I hope this helps you with your week.

✅ Day 1

🥣 Breakfast: Overnight Oats with Berries & Chia

Ingredients: ½ cup old-fashioned oats ½ cup almond milk ½ cup plain Greek yogurt 1 tbsp chia seeds ½ cup mixed berries 1 scoop vanilla protein powder Macros: 370 cal | 35g protein | 9g fiber Prep: Mix all ingredients in a jar. Refrigerate overnight.

🥗 Lunch: Chicken Taco Salad

Ingredients: 4 oz cooked shredded chicken breast 2 cups chopped romaine ¼ cup black beans ¼ cup shredded cheddar ½ avocado, diced 2 tbsp salsa Optional: 2 tbsp plain Greek yogurt

Macros: 510 cal | 40g protein | 10g fiber Prep Tip: Portion chicken, beans, and toppings into containers. Add greens fresh.

🍽 Dinner: Instant Pot Roast with Veggies

Ingredients: 4 oz lean beef roast ½ cup chopped carrots ½ cup chopped celery ½ cup onion ½ cup diced potatoes ½ cup beef broth Seasonings: rosemary, garlic, black pepper

Instant Pot: Sear beef on sauté. Add veggies/broth. Pressure cook 45 min, NR 15 min.

Oven: Roast covered at 325°F for 3 hours. Macros: 720 cal | 45g protein | 8g fiber

✅ Day 2

🍳 Breakfast: Veggie Omelet with Toast

Ingredients: 2 eggs + 2 egg whites ½ cup chopped spinach ¼ cup zucchini ¼ cup diced onion 1 slice whole wheat toast

Macros: 320 cal | 28g protein | 5g fiber

Prep Tip: Dice veggies in advance. Cook fresh or store as egg cups.

🥙 Lunch: Chicken Salad in Keto Tortilla

Ingredients: 4 oz cooked chicken ¼ cup plain Greek yogurt ¼ cup diced celery ¼ cup halved grapes 1 tbsp chopped pecans 1 keto/high-fiber tortilla

Macros: 480 cal | 38g protein | 7g fiber Prep Tip: Mix salad and portion tortillas separately.

🍽 Dinner: Air Fryer Pork Chop with Roasted Garden Veggies

Ingredients: 4 oz boneless pork chop ½ cup sliced squash ½ cup zucchini 1 cup green beans 1 tsp olive oil Garlic, pepper, herbs

Air Fryer: 400°F for 12–14 min Oven: Bake pork at 375°F for 25 min; roast veggies on sheet pan Macros: 800 cal | 50g protein | 9g fiber

✅ Day 3

🥤 Breakfast: Strawberry Protein Smoothie

Ingredients: 1 cup frozen strawberries 1 scoop vanilla protein powder 1 cup almond milk 1 tbsp ground flaxseed ½ cup spinach

Macros: 300 cal | 30g protein | 8g fiber

🥣 Lunch: Chicken Taco Bowl

Ingredients: 4 oz ground turkey (or chicken) ½ cup cooked brown rice ¼ cup black beans ¼ cup corn ¼ avocado Salsa

Macros: 520 cal | 35g protein | 9g fiber

🍽 Dinner: Unstuffed Cabbage Rolls

Ingredients: 4 oz lean ground beef ½ cup chopped cabbage ¼ cup onion ½ cup tomato sauce ¼ cup cooked brown rice

Instant Pot: 10 min pressure + 5 min NR

Stovetop: Simmer in skillet 20–25 min

Macros: 780 cal | 50g protein | 8g fiber

✅ Day 4

🧇 Breakfast: Protein Waffles with Greek Yogurt

Ingredients: 2 Kodiak Cakes waffles ¼ cup plain Greek yogurt 1 tbsp chia seeds 1 tbsp almond butter (optional) Macros: 360 cal | 30g protein | 6g fiber

🌯 Lunch: Leftover Roast Wrap

Ingredients: 4 oz shredded roast beef 1 high-fiber tortilla ¼ cup green beans 1 tbsp hummus Garden greens

Macros: 500 cal | 35g protein | 8g fiber

🍽 Dinner: Air Fryer Chicken Thighs + Garden Veggies

Ingredients: 1 skinless chicken thigh (~4 oz cooked) ½ cup zucchini ½ cup squash 1 tsp olive oil Garlic, herbs

Macros: 740 cal | 50g protein | 8g fiber

✅ Day 5

🥣 Breakfast: Overnight Oats with Strawberries

Ingredients: ½ cup oats ½ cup almond milk ½ cup strawberries 1 tbsp chia seeds 1 scoop protein powder

Macros: 370 cal | 35g protein | 9g fiber

🥗 Lunch: Chicken Salad Wrap with Garden Greens

Ingredients: 4 oz cooked chicken ¼ cup celery ¼ cup Greek yogurt 1 low-carb tortilla Greens Macros: 490 cal | 40g protein | 8g fiber

🍽 Dinner: Turkey & Veggie Stir-Fry (Skillet or Air Fryer)

Ingredients: 4 oz ground turkey ½ cup chopped zucchini ½ cup squash ½ cup cabbage ¼ cup onion 1 tsp olive oil

Skillet: Sauté all together until soft and cooked through

Air Fryer: Cook turkey first, then veggies

Macros: 740 cal | 50g protein | 8g fiber

🛒 Shopping List

Protein

Chicken breasts (1.5–2 lbs) Ground turkey (1 lb) Lean beef roast (1.5–2 lbs) Pork chops (2–4) Eggs + egg whites Protein powder (vanilla) Greek yogurt (32 oz, plain)

Dairy

Cheddar cheese

Almond milk (unsweetened)

Veggies (fresh or frozen)

Carrots,

celery,

onion

potatoes (2–3 small)

Romaine lettuce,

spinach

Zucchini,

yellow squash

Green beans,

cabbage

Garden greens

Fruits

Mixed berries,

strawberries

Grapes

Avocado (2)

Grains

Oats,

brown rice

Whole wheat toast or bread High-fiber/keto tortillas

Kodiak Cakes mix

Pantry

Chia seeds,

flaxseed

Black beans,

corn,

tomato sauce

Salsa,

hummus

Olive oil,

seasonings (rosemary, garlic, Italian herbs)