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Day 1

Breakfast

Breakfast Taco

• 1 high-fiber tortilla
• 2 eggs
• 2 slices center-cut bacon
• 1 oz cheddar cheese
• 2 Tbsp tomatillo salsa

Serving: 1 taco
Calories: 380
Protein: 27g
Fiber: 12g

Lunch

Tuna-Stuffed Avocado

• 1 avocado
• 4 oz tuna
• 1 boiled egg white
• 1 Tbsp light mayo
• 1 Tbsp plain Greek yogurt
• Dijon mustard and dill relish

Serving: 1 stuffed avocado
Calories: 410
Protein: 34g
Fiber: 10g

Supper

Tomato Pie with Saladr

• 1 slice tomato pie
• Large mixed green salad with light vinaigrette

Serving: 1 plate
Calories: 450
Protein: 18g
Fiber: 7g

Daily Total

Calories: 1,240
Protein: 79g
Fiber: 29g

Day 2

Breakfast

Berry Protein Yogurt Smoothie (another recipe)

• ¾ cup Greek yogurt
• 1 scoop protein powder
• ½ banana
• 1/2 cup almond milk
• 1 cup berries
• Handful spinach
• 1 tablespoon cup granola on top
• Add water to thin to your preference.

Serving: 1 bowl
Calories: 410
Protein: 36g
Fiber: 8g

Lunch

Chicken Sandwich & Side Salad

• 4 oz chicken breast
• 2 slices low-calorie whole wheat bread ( 40 calorie per slice whole wheat bread from Aldi)
• Lettuce, tomato
• Side salad with vinaigrette dressing.

Serving: 1 sandwich + salad
Calories: 400
Protein: 38g
Fiber: 10g

Supper

Chicken Fried Rice

• 5 oz chicken breast
• 1 cup brown jasmine rice
• 1½ cups mixed vegetables
• Low sodium soy sauce
• 2 tablespoons of liquid egg white

Serving: 2 cups
Calories: 520
Protein: 43g
Fiber: 8g

Daily Total

Calories: 1,330
Protein: 117g
Fiber: 26g

Day 3

Breakfast

Vegetable Omelet

• 3 eggs
• 1/4 avocado
• Mushrooms
• Onion
• Spinach
• Tomato
• 1 oz cheese
• 2 tablespoons of salsa

Serving: 1 omelet
Calories: 370
Protein: 28g
Fiber: 4g

Lunch

Tomato Pie &Chicken

• 1 slice tomato pie
• 4 oz oven baked chicken

Serving: 1 plate
Calories: 420
Protein: 39g
Fiber: 4g

Supper

Black Bean Chili & Rice

• 1½ cups chili
• ½ cup brown jasmine rice
• Sprinkle of cheese and onion

Serving: 2 cups
Calories: 500
Protein: 30g
Fiber: 14g

Daily Total

Calories: 1,280
Protein: 97g
Fiber: 22g

Day 4

Breakfast

High-Protein Blueberry Waffles

• 2 waffles
• Blueberries
• 2 turkey sausage links

Serving: 1 plate
Calories: 430
Protein: 30g
Fiber: 8g

Lunch

Leftover Chicken Fried Rice

• 2 cups

Serving: 2 cups
Calories: 500
Protein: 40g
Fiber: 8g

Supper

BBQ Chicken, Sweet Potato & Broccoli

• 5 oz BBQ chicken breast ( I add Killen Bbq Sauce to shredded chicken)
• 1 medium sweet potato
• 1 cup broccoli steamed

Serving: 1 plate
Calories: 500
Protein: 42g
Fiber: 10g

Daily Total

Calories: 1,430
Protein: 112g
Fiber: 26g

Day 5

Breakfast

Eggs, Turkey Sausage & Apple Slices

• 2 eggs
• 3 oz turkey sausage
• 1 medium apple

Serving: 1 plate
Calories: 390
Protein: 28g
Fiber: 5g

Lunch

Sweet Potato with Chili on Top

• 1 medium baked sweet potato
• 1 cup chili

Serving: 1 stuffed potato
Calories: 450
Protein: 25g
Fiber: 13g

Supper

Spaghetti with Whole Wheat Pasta

• 2 oz dry whole wheat pasta
• 4 oz lean meat sauce
• 1 cup green beans

Serving: 1 plate
Calories: 520
Protein: 34g
Fiber: 11g

Daily Total

Calories: 1,360
Protein: 87g
Fiber: 29g

Day 6

Breakfast

Breakfast Taco

• Same as Day 1

Calories: 380
Protein: 27g
Fiber: 12g

Lunch

Chicken Sandwich & Side Salad

• Same as Day 2

Calories: 400
Protein: 38g
Fiber: 10g

Supper

Chicken Salad Bowl

• 5 oz chicken
• ¼ cup Corn
• Tomato
• Sliced Cucumber
• ½ cup brown rice
• Dill yogurt dressing

Serving: Large bowl
Calories: 520
Protein: 42g
Fiber: 8g

Daily Total

Calories: 1,300
Protein: 107g
Fiber: 30g

Day 7

Breakfast

Berry Protein Yogurt Bowl

• Same as Day 2

Calories: 410
Protein: 36g
Fiber: 8g

Lunch

Tuna-Stuffed Avocado

• Same as Day 1

Calories: 410
Protein: 34g
Fiber: 10g

Supper

Black Bean Chili & Rice

• Same as Day 3

Calories: 500
Protein: 30g
Fiber: 14g

Daily Total

Calories: 1,320
Protein: 100g
Fiber: 32g