Instructions

1. 1

   Blend cottage cheese, eggs, and oat flour until smooth. Heat nonstick skillet, spoon batter to make pancakes, cook 2–3 min per side.

2. 2

   Cook turkey bacon per package. Serve pancakes topped with berries.

3. 3

   Approx macros: ~800 kcal, 65 g protein, 70 g carbs, 24 g fat

4. 4

   Lunch: Steak Salad (Grilled Sirloin)

5. 5

   Grill steak to desired doneness, rest and slice.

6. 6

   Toss salad greens, beets, seeds, feta, dress with oil & balsamic, top with steak.

7. 7

   Approx macros: ~850 kcal, 60 g protein, 45 g carbs, 44 g fat

8. 8

   Dinner: Pork Tenderloin Medallions, Cauliflower Mash, Sautéed Spinach

9. 9

   Roast or pan-sear pork medallions seasoned with salt/pepper, finish in oven 10–12 min until 145°F.

10. 10

    Steam cauliflower until tender, mash with butter, salt, pepper.

11. 11

    Sauté spinach with garlic until wilted. Serve.

12. 12

    Approx macros: ~900 kcal, 70 g protein, 50 g carbs, 40 g fat

13. 13

    Cook steel-cut oats per package.

14. 14

    Sauté mushrooms & onions, add turkey, then scramble eggs and whites into pan.

15. 15

    Serve with oats spiced with cinnamon.

16. 16

    Approx macros: ~900 kcal, 70 g protein, 85 g carbs, 30 g fat

17. 17

    Lunch: Lentil & Chicken Sausage Stew with Whole-Grain Roll

18. 18

    Sauté onion/carrot/celery, add sausages, lentils, broth; simmer 10–15 min, stir in kale until wilted.

19. 19

    Serve with roll.

20. 20

    Approx macros: ~850 kcal, 60 g protein, 95 g carbs, 20 g fat

21. 21

    Dinner: Shrimp & Vegetable Paella-Style with Brown Rice

22. 22

    Cook brown rice. Sauté peppers, add rice, peas, spices, stir in shrimp and cook until pink.

23. 23

    Approx macros: ~900 kcal, 65 g protein, 95 g carbs, 20 g fat

24. 24

    Cook omelet with ham, cheese, and tomato. Serve with fruit and toast.

25. 25

    Approx macros: ~800 kcal, 60 g protein, 70 g carbs, 30 g fat

26. 26

    Lunch: Grilled Chicken Caesar Wrap (no Greek yogurt)

27. 27

    Toss chicken and lettuce with dressing, wrap, serve with edamame.

28. 28

    Approx macros: ~850 kcal, 70 g protein, 65 g carbs, 28 g fat

29. 29

    Dinner: Baked Tilapia with Herb Crust, Couscous, Roasted Brussels Sprouts

30. 30

    Roast Brussels sprouts tossed with oil at 425°F for 20 min.

31. 31

    Prepare couscous per package. Top tilapia with herb mix, bake 10–12 min at 400°F.

32. 32

    Approx macros: ~850 kcal, 65 g protein, 85 g carbs, 22 g fat

33. 33

    Mix batter with protein powder and eggs, cook waffles per waffle iron. Top with almond butter and apple slices.

34. 34

    Approx macros: ~800 kcal, 60 g protein, 90 g carbs, 20 g fat

35. 35

    Lunch: Pulled Pork Bowl with Black Beans, Corn & Brown Rice

36. 36

    Assemble bowl with warm rice, beans, corn, pork, and pico.

37. 37

    Approx macros: