Meal Options
Breakfast Sandwich
2 slices Ezekiel bread
3 Egg whites
2oz Jennie-O Deli-Low Sodium Turkey lunch meat
1/4 small Haas avocado
1 cup spinach (raw)
1/2 RED grapefruit
1tbsp Bragg's Apple Cider Vinegar (in 8oz water)
Notes:
Cook egg whites and add turkey meat. Season with pepper, garlic powder and onion powder (which is
"less" offensive than onions). Toast ezekiel bread, spread ¼ avocado on bread, add 1 tbspo pico de gallo
OR tomato slices. Assemble sandwich.
Calories 419 Protein 39 Carbs 46 Fat 11 Fiber 12
Cashew Crusted & Hoisin (or Honey Mustard) Glazed Tilapia
4oz Tilapia (raw)
30g (1/4 cup) cashew pieces
2 cups Arugula (raw)
10 cherry tomatoes
1/2 cup Diced cucumber
2oz Matchstick Carrots
1 small (60g) mandarin (peel and add to salad)
Notes:
Set oven to 405F. Pulse blend cashews, onion powder, pepper and garlic powder until they are a coarsely chopped and put on a plate. Then rub 1tsp Hoisin (or honey mustard) on tilapia. Dip tilapia in the cashew mixture so it is coated evenly on both sides. Bake the tilapia in the oven for 10 minutes and

broil for 2 minutes to "brown" it. Assemble a salad, adding fresh mandarin at the end and using its juice as salad dressing.
Calories 357 Protein 31 Carbs 29 Fats 14 Fiber 6
Tilapia
4oz Tilapia (raw)
100g yam or sweet potato (mash or chunks)
1tbsp Sugar-free Maple Syrup
2 cups Green Beans (steamed, sauteed)
5g Slivered Almonds
Fresh jalapenos pieces*
Notes:
Season tilapia with salt & pepper and your choice of Mrs. Dash and bake in the oven or in a skillet with olive oil. In a separate skillet, add 1 tsp olive oil, add green beans, minced garlic, jalapenos and cook until green beans are seared. Add 1tsp Bragg's Liquid Aminos while cooking for enhanced flavor. Top with almonds. Bake 100g sweet potatoes and mash when finished, adding 1tbsp sugar-free maple syrup.
Calories 323 Protein 30 Carbs 35 Fats 11 Fiber 9
"Turmeric" Chicken Pita
4oz chicken breast (raw)
1 small tbsp Fage Total 0 Non Fat Greek Yogurt
1 Ezekiel pita pocket
6 spears asparagus (chopped)
2oz Matchstick Carrots
Diced tomatoes
1/2 green/red Bell Pepper (diced)
Calories 253 Protein 36 Carbs 30 Fat 2 fiber 7
Egg White Veggie Omelet
5 Egg whites
1 cup Spinach
2oz Matchstick Carrots
1/4 cup tomatoes(diced)

1/2 green/red Bell Pepper (diced)
1 tbsp Goat Cheese Crumble

1 packet (28g) Quaker Instant Oatmeal (regular)
1 banana (medium size)
Cinnamon, Stevia
1tbsp Bragg's Apple Cider Vinegar (in 8oz water)
Notes:
Pour egg whites into bowl and season with cumin, garlic, pepper and dash of salt.
Lightly spray a pan with olive oil, set it in on medium high heat and pour the egg whites into the pan.
You can either scramble the eggs OR make it one flat "tortilla."
Add in above listed ingredients and fresh (raw) veggies. Fold to close.
Calories 383 Protein 32 Carbs 51 Fats 4 Fiber 6
Swai Fish
6oz Swai fillet (raw)
2 cups spinach
1/2 cup blueberries
Diced cucumber
2oz Matchstick Carrots
2 tsp Sunflower Seeds (unsalted)
Notes:
Season swai with choice of Mrs. Dash seasonings and garlic and pepper. Bake in the oven and then
"flake" fish over spinach. Add blueberries, cucumbers, diced avocado and sunflower seeds. Suggest a nice (fat free, NON-creamy) vinegarette dressing, or just use a tbsp Bragg's Apple Cider Vinegar.
Calories 321 Protein 38 Carbs 19 Fats 12 Fiber 4
Flank Steak
4oz lean Flank steak (trim fat)
2 cups arugula
1/2 cup pineapple chunks (fresh, not canned)
1/2 cup Ancient Harvest Quinoa (cooked)

2 tbsp pico de gallo
Notes:
Season flank steak with cayenne pepper, garlic powder, paprika. Cook in a skillet until desired readiness and when the steak is nearly finished, add in the pineapples and sear them. Then make a salad bowl with arugula, cooked quinoa, pico de gallo (or cherry tomatoes if you cannot stomach the little onions).
Calories 345 Protein 28 Carbs 33 Fats 11 Fiber 4
Salmon
4oz Wild Caught salmon
1oz (28g) Whole