Breakfast: (30-35% of calories)

• Main Protein: 2 eggs, 2 slices bacon/ turkey bacon OR protein shake OR protein yogurt

• Healthy Carb: whole grain toast, whole wheat tortilla/ corn tortilla, whole grain English muffin or bagel •

• Optional: Black coffee, tea

*If you do oatmeal, add protein shake ( I enjoy adding protein shake/ powder to my coffee)

Lunch: (30-35% calories)

• Lean Protein: Grilled or air fried chicken breast/ thighs OR ground chicken/turkey

• Veggies: Super greens (or your favorite leafy green mix)

  Optional: Small serving of a healthy dressing and salad toppings

  OR

  If low on time:
  Protein shake or protein yogurt with a granola topping. However, I advise not to do more than 1 protein shake a day.
  Optional add on:

  • 1 serving of fruit/ veggie (apple, banana, orange, celery, carrots, cucumber slices, broccoli florets)

  Optional: serving of dip under 50 calories

  Dinner: (30-35% calories)

• Lean Protein: Baked chicken thigh/breast/wings, fish, or lean cut steak

• Low-Carb Veggies: roasted broccoli, asparagus, green beans

• Optional: Small serving of a whole grain or sweet potato if needed

  Evening Snack/Dessert (10% of calories, Optional)

Light Treat:

1/2 serving Dark chocolate, yogurt with 1/2 serving gram

crackers, fruit with drizzle of peanut butter or whipped cream