Hardgainer Bulking Meal Plan

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Turkey Bacon (3 slice)

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.

Ingredients

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

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Blueberries (156.25 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

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.

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

• Cauliflower (125 g)
• Canola Oil (1.25 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

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

• Sweet Potato (156.25 g)

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.

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

• Celery (106.25 g)

Instructions

1. Wash before eating.

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Plum (100 g)

Instructions

1. Wash before eating.

Ingredients

• Skim Milk (312.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Pear (225 g)

Instructions

1. Remove stem and wash before eating

Ingredients

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

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Watermelon (175 g)

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.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (87.5 g)

Instructions

Ingredients

• Oatmeal (1.13 oz, dry, yields)

Instructions

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

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

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!

Ingredients

• Corn (93.75 g)

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!

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

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

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.

Ingredients

• Margarine (0.94 tsp)
• Russet Potatoes (93.75 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

• Cauliflower (75 g)
• Canola Oil (0.75 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

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

Instructions

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

• 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

• Blackberries (100 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

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

Instructions

1. Dip crackers into hummus and enjoy.

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

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Hard-Boiled Egg (1 large)
• Asparagus (7 spear, medium (5-1/4" to 7" long))

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.

Ingredients

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

Instructions

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

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!

Ingredients

• Corn (125 g)

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!

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

• 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

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

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Sweet Potato (125 g)

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.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

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

Instructions

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel 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

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Berries (85 g)

Instructions

1. Wash berries 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

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Oatmeal (1.88 oz, dry, yields)

Instructions

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

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Chicken Breast (93.75 g)
• Corn (93.75 g)
• Tomatoes (93.75 g)
• Avocados (125 g)
• Onions (18.75 g)
• Romaine Lettuce (62.5 g)
• Vinaigrette (25 g)

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

Ingredients

• Ham (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Green Peas (156.25 g)

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!

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

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!

Ingredients

• Corn (156.25 g)

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!

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

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Plum (80 g)

Instructions

1. Wash before eating.

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

• Blackberries (100 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Hard-Boiled Egg (1 large)
• Asparagus (7 spear, medium (5-1/4" to 7" long))

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.

Ingredients

• Turkey Bacon (3 slice)

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.

Ingredients

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

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Raisins (53.75 g)

Instructions

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

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!

Ingredients

• Corn (93.75 g)

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!

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

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

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.

Ingredients

• Almonds (37.5 g)

Instructions

Ingredients

• Red Peppers (106.25 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Tomatoes (125 g)

Instructions

1. Wash before eating.

Ingredients

• Strawberries (187.5 g)
• Banana (93.75 g)
• Skim Milk (156.25 g)
• Low Fat Vanilla Greek Yogurt (156.25 g)

Instructions

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

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Plum (80 g)

Instructions

1. Wash before eating.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Turkey Bacon (3 slice)

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.

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Mango (156.25 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

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.

Ingredients

• Ham (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Carrots (106.25 g)

Instructions

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

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Vegetable Broth (562.5 g)
• Boneless Chicken Breast (108.75 g)
• Ginger (0.63 tsp)
• Garlic (0.63 clove)
• Rice Noodles (31.25 g)
• Low-Sodium Canned Yellow Corn (17.5 g)
• White Mushrooms (7.5 g)
• Young Green Onions (2.5 small (3" long))
• Soy sauce (1.25 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

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

• 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

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Plum (80 g)

Instructions

1. Wash before eating.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass 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

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Turkey Bacon (3 slice)

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.

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Mango (93.75 g)

Instructions

1. Remove the peel and pit the slice and enjoy

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

• 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

• Rice (1.25 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

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

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!

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 (106.25 g)

Instructions

Ingredients

• Celery (106.25 g)

Instructions

1. Wash before eating.

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

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

Instructions

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Plum (80 g)

Instructions

1. Wash before eating.

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

• Blackberries (100 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions