3600 Calorie Meal Plan

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (18.75 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Chicken Breast (150 g)
• Canola Oil (1.25 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Asparagus (106.25 g)

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.

Ingredients

• Broccoli (218.75 g)

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.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

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.

Ingredients

• Spinach (75 g)
• Strawberries (25 g)
• Onions (12.5 g)
• Walnuts (18.75 g)
• Vinaigrette (1.25 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Pork Chop (93.75 g)

Instructions

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

Ingredients

• Lentils (250 g)
• Olive oil (1.25 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• String Beans (106.25 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

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.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Pork Chop (125 g)

Instructions

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

Ingredients

• Lentils (200 g)
• Olive oil (1 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Beef Top Loin Steak (150 g)
• Canola Oil (1 tsp)

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.

Ingredients

• Margarine (1.25 tsp)
• Russet Potatoes (125 g)

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.

Ingredients

• Broccoli (175 g)

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.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

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.

Ingredients

• Broccoli (131.25 g)

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.

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Pork Chop (156.25 g)

Instructions

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

Ingredients

• Margarine (1.56 tsp)
• Russet Potatoes (156.25 g)

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.

Ingredients

• Edamame (106.25 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

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.

Ingredients

• Spinach (75 g)
• Strawberries (25 g)
• Onions (12.5 g)
• Walnuts (18.75 g)
• Vinaigrette (1.25 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (18.75 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Tilapia (0.75 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Lentils (250 g)
• Olive oil (1.25 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• Tomatoes (125 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

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.

Ingredients

• Broccoli (218.75 g)

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.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Rice (158 g)
• Frozen Mixed Vegetables (120 g)
• Shrimp (85 g)
• Canola Oil (1 tsp)
• Teriyaki sauce (3 tbsp)

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.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Skim Milk (156.25 g)
• Cheerios (35 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

Ingredients

• Chicken Breast (150 g)
• Canola Oil (1.25 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Asparagus (63.75 g)

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.

Ingredients

• Broccoli (131.25 g)

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.

Ingredients

• Tilapia (1.25 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Kale (37.5 g)
• Broccoli (37.5 g)
• Onions (12.5 g)
• Poppyseed Salad Dressing (2.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Lentils (250 g)
• Olive oil (1.25 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Rice (1 cup, cooked)

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.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

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

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Skim Milk (156.25 g)
• Cheerios (35 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Berries (106.25 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Chicken Breast (150 g)
• Canola Oil (1.25 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Asparagus (106.25 g)

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.

Ingredients

• Broccoli (218.75 g)

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.

Ingredients

• Beef Top Loin Steak (112.5 g)
• Canola Oil (0.75 tsp)

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.

Ingredients

• Margarine (1.56 tsp)
• Russet Potatoes (156.25 g)

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.

Ingredients

• Carrots (63.75 g)

Instructions

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

Ingredients

• Celery (106.25 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

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.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

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

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Oatmeal (1.88 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Grapes (18.75 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Chicken Breast (150 g)
• Canola Oil (1.25 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Asparagus (106.25 g)

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.

Ingredients

• Broccoli (131.25 g)

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.

Ingredients

• Pork Chop (156.25 g)

Instructions

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

Ingredients

• Lentils (250 g)
• Olive oil (1.25 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• String Beans (106.25 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

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.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions