Instructions

1. 1

   Cook oats with water/milk per package (~5–7 min). Stir in banana and peanut butter.

2. 2

   Sear turkey sausages in skillet until cooked through, set aside.

3. 3

   Heat oil, sauté spinach 1–2 min. Whisk egg whites+egg with salt/pepper, pour over spinach, cook until set, fold.

4. 4

   Plate omelet, sausages, and oats.

5. 5

   Approx macros: ~900 kcal, 55 g protein, 85 g carbs, 35 g fat

6. 6

   Lunch: Grilled Chicken Bowl

7. 7

   Season chicken, grill or pan-sear 6–8 min per side until 165°F.

8. 8

   Cook brown rice per package. Steam broccoli.

9. 9

   Slice chicken over rice and broccoli; drizzle oil.

10. 10

    Approx macros: ~850 kcal, 70 g protein, 70 g carbs, 28 g fat

11. 11

    Dinner: Beef Stir-Fry with Mixed Peppers, Snap Peas & Soba Noodles

12. 12

    Cook soba per package, drain.

13. 13

    Heat sesame oil, sear steak quickly, remove.

14. 14

    Stir-fry veggies 3–4 min, add garlic/ginger, return steak, add soy sauce, toss with noodles, heat through.

15. 15

    Approx macros: ~900 kcal, 55 g protein, 95 g carbs, 28 g fat

16. 16

    Combine cottage cheese, berries, and almonds.

17. 17

    Toast bread, serve with eggs.

18. 18

    Approx macros: ~850 kcal, 70 g protein, 70 g carbs, 28 g fat

19. 19

    Lunch: Turkey & Avocado Whole-Grain Wrap

20. 20

    Layer ingredients in wrap, roll tight, serve with carrot sticks & hummus (2 tbsp).

21. 21

    Approx macros: ~800 kcal, 55 g protein, 65 g carbs, 30 g fat

22. 22

    Dinner: Baked Cod with Lemon-Herb Crust, Roasted Sweet Potato, Asparagus

23. 23

    Toss sweet potato with 1 tsp oil, roast 20–25 min at 425°F.

24. 24

    Top cod with panko mix, bake 12–15 min at 400°F.

25. 25

    Roast or steam asparagus 6–8 min. Plate.

26. 26

    Approx macros: ~900 kcal, 60 g protein, 90 g carbs, 28 g fat

27. 27

    Blend protein, milk, spinach, berries, flax until smooth. Toast muffin and spread almond butter.

28. 28

    Approx macros: ~800 kcal, 60 g protein, 80 g carbs, 22 g fat

29. 29

    Lunch: Tuna Salad over Mixed Greens with Farro (quinoa avoided)

30. 30

    Combine tuna, greens, veggies, and farro; dress and toss.

31. 31

    Approx macros: ~850 kcal, 70 g protein, 75 g carbs, 24 g fat

32. 32

    Dinner: Braised Chicken Thighs in Tomato Sauce, Polenta, Sautéed Green Beans

33. 33

    Brown thighs in skillet, add tomatoes and herbs, simmer 25–30 min until cooked.

34. 34

    Prepare polenta per package. Sauté green beans with garlic.

35. 35

    Approx macros: ~950 kcal, 65 g protein, 95 g carbs, 36 g fat

36. 36

    Blend cottage cheese, eggs, oat flour; pan-fry pancakes 2–3 min each side; serve with berries and turkey bacon.

37. 37

    Approx macros: