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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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2500 Calorie Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

2500 kcal is close to maintenance calories for a lot of men. This sample diet plan has a fairly high amount of protein, which makes it suitable for maintaining or building muscle. This meal plan is a sample meal plan to help get you started on your meal planning journey. It was created using the Prospre. meal plan generator. To get your own personalized meal plan customized to your liking, install our free meal planning app.

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Day 1

Macronutrient Totals

Calories

2447

Protein

142.7 g

Fat

76.1 g

Carbs

318.8 g

Breakfast

Calories

713

Protein

36.8 g

Fat

22.2 g

Carbs

99.5 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Turkey Bacon

Turkey Bacon

3 Slices

Ingredients

Instructions

  1. Place a non-stick frying pan on stovetop and set to medium heat.
  2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Mango

Mango

156.25 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Lunch

Calories

764

Protein

36.9 g

Fat

32.6 g

Carbs

84 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Dinner

Calories

454

Protein

50.2 g

Fat

7.9 g

Carbs

45.7 g

Pork Chops

Pork Chops

156.25 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Raw Bell Peppers

Raw Bell Peppers

85 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Snack

Calories

206

Protein

10.4 g

Fat

0.8 g

Carbs

42.7 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Snack

Calories

310

Protein

8.4 g

Fat

12.6 g

Carbs

46.9 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Day 2

Macronutrient Totals

Calories

2492

Protein

165.6 g

Fat

79.8 g

Carbs

290.3 g

Breakfast

Calories

675

Protein

36.3 g

Fat

22 g

Carbs

90.2 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Turkey Bacon

Turkey Bacon

3 Slices

Ingredients

Instructions

  1. Place a non-stick frying pan on stovetop and set to medium heat.
  2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Mango

Mango

93.75 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Lunch

Calories

775

Protein

63.1 g

Fat

24.6 g

Carbs

71.2 g

Beef Top Loin

Beef Top Loin

187.5 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

678

Protein

42.5 g

Fat

28.8 g

Carbs

66.6 g

Classic Chili

Classic Chili

387.5 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Sweet Potato

Sweet Potato

156.25 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Brussel Sprouts

Brussel Sprouts

106.25 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

195

Protein

12.3 g

Fat

3.9 g

Carbs

30.9 g

Greek Yogurt

Greek Yogurt

112.5 g

Ingredients

Instructions

  1. Enjoy
Berries

Berries

106.25 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Blackberries

Blackberries

1.25 tsp

Ingredients

Instructions

  1. Wash berries with warm water before eating

Snack

Calories

169

Protein

11.4 g

Fat

0.5 g

Carbs

31.4 g

Milk

Milk

312.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Day 3

Macronutrient Totals

Calories

2568

Protein

142.5 g

Fat

75.6 g

Carbs

358.2 g

Breakfast

Calories

673

Protein

40.2 g

Fat

13.7 g

Carbs

105.7 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Cottage Cheese

Cottage Cheese

181.25 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes

Lunch

Calories

677

Protein

36 g

Fat

33.3 g

Carbs

62.7 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Rice

Rice

0.75 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Asparagus

Asparagus

106.25 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Dinner

Calories

489

Protein

33.9 g

Fat

19.6 g

Carbs

48 g

Turkey Sandwich

Turkey Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Spinach Salad

Spinach Salad

90.75 g

Raw Bell Peppers

Raw Bell Peppers

63.75 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

458

Protein

17.5 g

Fat

4.7 g

Carbs

94.6 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.

Snack

Calories

271

Protein

14.9 g

Fat

4.3 g

Carbs

47.2 g

Greek Yogurt

Greek Yogurt

150 g

Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!
Watermelon

Watermelon

175 g

Ingredients

Instructions

  1. Wash and dry whole watermelon
  2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Day 4

Macronutrient Totals

Calories

2450

Protein

155.9 g

Fat

79.2 g

Carbs

291 g

Breakfast

Calories

428

Protein

23.4 g

Fat

18.5 g

Carbs

42.2 g

Ingredients

Instructions

  1. Cook egg and bacon as desired, and toast the english muffin.
  2. Assemble the sandwich and enjoy.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Lunch

Calories

796

Protein

64.5 g

Fat

24.7 g

Carbs

75 g

Beef Top Loin

Beef Top Loin

187.5 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Raw Carrots

Raw Carrots

1.25 Serving

Ingredients

Instructions

Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

518

Protein

26.9 g

Fat

27 g

Carbs

49.1 g

Ingredients

Instructions

  1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  2. Drizzle vinaigrette and toss the salad.
  3. Slice or chop grilled chicken breasts, and add it on top of the salad
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

85 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

502

Protein

30.7 g

Fat

8.2 g

Carbs

82 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Mango

Mango

125 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Snack

Calories

206

Protein

10.4 g

Fat

0.8 g

Carbs

42.7 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Day 5

Macronutrient Totals

Calories

2453

Protein

140.8 g

Fat

78.4 g

Carbs

317.8 g

Breakfast

Calories

621

Protein

32.7 g

Fat

13.5 g

Carbs

100.9 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Cottage Cheese

Cottage Cheese

108.75 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes

Lunch

Calories

600

Protein

42.2 g

Fat

15.1 g

Carbs

70.9 g

Beef Top Loin

Beef Top Loin

112.5 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

782

Protein

48.3 g

Fat

37.7 g

Carbs

68.9 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Chicken Sandwich

Chicken Sandwich

1 Sandwich

Ingredients

Instructions

  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.
Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

244

Protein

7.2 g

Fat

11.3 g

Carbs

34.4 g

Mixed Nuts

Mixed Nuts

22.5 g

Ingredients

Instructions

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Pineapple

Pineapple

112.5 g

Ingredients

Instructions

  1. Slice and serve!

Snack

Calories

206

Protein

10.4 g

Fat

0.8 g

Carbs

42.7 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Day 6

Macronutrient Totals

Calories

2446

Protein

147 g

Fat

71.9 g

Carbs

318.7 g

Breakfast

Calories

418

Protein

43.6 g

Fat

10 g

Carbs

41 g

Egg & Soldiers

Egg & Soldiers

158 g

Ingredients

Instructions

  1. Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  2. Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ham

Ham

87.5 g

Ingredients

Instructions

Cottage Cheese

Cottage Cheese

181.25 g

Mango

Mango

156.25 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy

Lunch

Calories

778

Protein

38.1 g

Fat

33.5 g

Carbs

84.8 g

Chicken Taco Salad

Chicken Taco Salad

388 g

Ingredients

Instructions

  1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Asparagus

Asparagus

106.25 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Dinner

Calories

738

Protein

45.8 g

Fat

12.7 g

Carbs

109.2 g

Shrimp Stir Fry

Shrimp Stir Fry

500 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  3. Cover the pan again until finished.
  4. Serve on rice.
Green Peas

Green Peas

125 g

Ingredients

Instructions

  1. Add peas and a small amount of water into a medium saucepan.
  2. Simmer until most of the water has evaporated.
  3. Strain and serve!
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.

Snack

Calories

206

Protein

10.4 g

Fat

0.8 g

Carbs

42.7 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Snack

Calories

306

Protein

9.1 g

Fat

14.9 g

Carbs

41 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!

Day 7

Macronutrient Totals

Calories

2475

Protein

136.7 g

Fat

78.3 g

Carbs

332.4 g

Breakfast

Calories

673

Protein

40.2 g

Fat

13.7 g

Carbs

105.7 g

Raisin Bran

Raisin Bran

387.5 g

Ingredients

Instructions

  1. Add cereal and milk to a bowl
Cottage Cheese

Cottage Cheese

181.25 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes

Lunch

Calories

452

Protein

33.9 g

Fat

23 g

Carbs

31.6 g

Classic Chili

Classic Chili

310 g

Ingredients

Instructions

  1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  3. Add salt, chilli powder, cumin; stir another 10 seconds.
  4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  5. Spoon chili into bowl and enjoy!
Steamed Broccoli

Steamed Broccoli

175 g

Ingredients

Instructions

  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

838

Protein

43.1 g

Fat

25.9 g

Carbs

111.4 g

Chicken Stir Fry

Chicken Stir Fry

400 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.
Corn on the Cob

Corn on the Cob

1 Serving

Ingredients

Instructions

  1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  2. Cook in the microwave for 5 minutes.
  3. Carefully remove paper towel, and enjoy!
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Snack

Calories

306

Protein

9.1 g

Fat

14.9 g

Carbs

41 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!

Snack

Calories

206

Protein

10.4 g

Fat

0.8 g

Carbs

42.7 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Grocery List

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Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Pork Products

  • Bacon (2 slice cooked)
  • Pork Chop (3.63 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Vegetables and Vegetable Products

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  • Rice (9.25 cup, cooked)

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