Ingredients:

• 1 plain rice cake
• ½ tablespoon peanut butter
• Cinnamon
• Sugar‑free maple syrup

Instructions:

1. Spread the peanut butter: Place the rice cake on a plate. Using a butter knife or the back of a spoon, spread the peanut butter evenly from edge to edge.
2. Add cinnamon and syrup: Sprinkle a generous pinch of cinnamon over the peanut butter. Finish with a light drizzle of sugar‑free maple syrup (about ½ teaspoon).
3. Time it right: Eat this 20–45 minutes before your workout. The carbohydrates will be available just when you need them, while the small amount of fat and protein keeps your stomach settled.

Why It’s Included: Keeping fat and protein low before training allows your body to prioritise performance rather than digestion. This snack delivers quick energy without weighing you down.

Ingredients:

• 1 slice sourdough toast
• 36g avocado (about ¼ medium)
• ½ cup egg whites
• 1 whole egg
• 1 cup spinach
• 100g butternut squash cubes
• Salt and pepper

Instructions:

1. Air fry the squash: Preheat the air fryer to 400°F. Toss the butternut squash cubes with a tiny pinch of salt and spread them in a single layer. Air fry for 12–15 minutes, shaking halfway, until tender and lightly browned.
2. Toast the bread: While the squash cooks, pop the sourdough slice into a toaster or under the broiler until golden and crisp.
3. Mash the avocado: Scoop the avocado onto the toast and use a fork to mash it evenly, covering the surface. Season with a pinch of salt and pepper.
4. Scramble the eggs: Lightly coat a skillet with cooking spray and place over medium heat. Add the spinach and cook for 1–2 minutes until wilted. Pour in the egg whites and whole egg, then gently scramble with a spatula until just set — about 2–3 minutes. Remove from heat immediately.
5. Plate and serve: Pile the scrambled eggs on top of the avocado toast. Add the roasted butternut squash on the side. Finish with another crack of black pepper.

Why this meal was chosen: The combination of protein, fibre, and healthy fats keeps hunger under control all morning. Butternut squash adds natural sweetness and a generous dose of volume without piling on extra calories.

Ingredients:

• 5 oz frozen chicken breast
• ½ cup cooked basmati rice
• 2 cups cauliflower rice
• 1 egg
• 1 cup spinach
• 1 tablespoon coconut aminos
• 1 clove garlic

Instructions:

1. Air fry the chicken: Place the frozen chicken breast in the air fryer and cook at 375°F for 20–25 minutes, flipping once halfway. Let it rest for 5 minutes, then slice into bite‑sized pieces.
2. Sauté the garlic and cauliflower rice: While the chicken rests, heat a large skillet over medium heat. Mince the garlic clove and add it to the dry skillet, cooking for 30 seconds until fragrant. Add the cauliflower rice and cook for 3 minutes, stirring occasionally, until it begins to soften.
3. Add rice and spinach: Stir in the cooked basmati rice, spinach, and coconut aminos. Cook for 2 more minutes, tossing gently, until the spinach wilts and everything is heated through.
4. Scramble the egg: Push the rice mixture to one side of the skillet. Crack the egg into the empty space and scramble it with your spatula until just set. Then mix the egg into the rice mixture evenly.
5. Assemble the bowl: Spoon the fried rice into a bowl and top with the sliced chicken breast. Serve hot.

Why this meal was chosen: Mixing cauliflower rice with regular rice doubles the volume for very few extra calories, making this bowl feel incredibly generous. The chicken provides lean, filling protein that powers you through the afternoon slump.

Ingredients:

• 5 oz frozen chicken breast
• 200g sweet potato
• 2 cups frozen broccoli
• Garlic powder
• Salt and pepper

Instructions:

1. Cook the sweet potato: Wash and dry the sweet potato, prick it several times with a fork, and air fry at 400°F for 15–18 minutes until a knife slides in easily.
2. Air fry the broccoli: Spread the frozen broccoli in a single layer in the air fryer basket. Cook at 400°F for 12–15 minutes, shaking halfway, until the edges are deeply browned and crispy.
3. Cook the chicken: Season the frozen chicken breast with garlic powder, salt, and pepper on both sides. Air fry at 375°F for 20–25 minutes until cooked through. Let it rest for 3 minutes before slicing.
4. Plate and serve: Slice the chicken breast against the grain. Arrange the chicken, sweet potato, and crispy broccoli on a plate. Add an extra sprinkle of garlic powder if desired.

Why this meal was chosen: This dinner follows the simplest, most effective nutrition formula — lean protein, high‑volume vegetables, and a satisfying carbohydrate — to keep you full and content without post‑dinner snacking urges.

Ingredients:

• ½ cup rolled oats
• 1 cup egg whites
• Cinnamon
• Monk fruit sweetener
• Pinch of salt
• Sugar‑free maple syrup

Instructions:

1. Simmer the oats: In a small saucepan, combine the oats with 1 cup of water. Bring to a gentle simmer over medium heat, stirring occasionally.
2. Stream in the egg whites: Once bubbling, reduce the heat to low. Slowly pour in the egg whites while stirring constantly with a whisk or fork. Keep stirring — this prevents the egg whites from scrambling and creates a smooth, voluminous, creamy texture.
3. Cook until thick: Continue to stir for 3–5 minutes as the oatmeal thickens and becomes luxuriously creamy.
4. Season and serve: Remove from heat. Stir in a generous sprinkle of cinnamon, a pinch of salt, monk fruit to taste, and a drizzle of sugar‑free maple syrup. Serve immediately.

Why this meal was chosen: This protein‑packed oatmeal delivers slow‑digesting carbs and a surprising amount of high‑quality protein, keeping you energised and full all morning — perfect for back‑to‑back meetings.

Ingredients:

• 5 oz frozen chicken breast
• 3 cups arugula
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• 1 tablespoon shaved Parmesan
• Skinny Girl Honey Dijon dressing

Instructions:

1. Cook the chicken: Air fry the frozen chicken breast at 375°F for 20–25 minutes until cooked through. Let it rest for 5 minutes, then slice against the grain into thin strips.
2. Build the salad base: Add the arugula to a large bowl. Scatter the cherry tomatoes and red onion slices over the greens.
3. Add chicken and Parmesan: Lay the warm chicken strips on top and sprinkle with shaved Parmesan.
4. Dress and toss: Drizzle with Honey Dijon dressing to taste (about 1–2 tablespoons). Toss everything together gently until the dressing coats each leaf. Eat immediately.

Why this meal was chosen: Large salads like this one let you eat a generous amount of food while keeping calories reasonable and protein high. It’s a lunch that feels light yet leaves you completely satisfied.

Ingredients:

• 5 oz frozen chicken breast
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 150g kabocha squash, cubed
• Salt and pepper

Instructions:

1. Air fry the chicken: Cook the frozen chicken breast at 375°F for 20–25 minutes until done. Let it rest, then slice.
2. Air fry the vegetables: Toss the broccoli, bell pepper, and kabocha squash cubes with a light spray of cooking oil, salt, and pepper. Spread in the air fryer basket and cook at 400°F for 12–15 minutes, shaking once, until the edges are caramelised and the squash is tender.
3. Combine and season: Arrange the sliced chicken and roasted vegetables on a plate. Add an extra pinch of salt and a generous crack of black pepper. Serve immediately.

Why this meal was chosen: This is the ultimate no‑brainer dinner. It requires virtually no active cooking skill, yet delivers a balanced plate of protein, fibre, and complex carbohydrates that feels both comforting and nutritious.

Ingredients:

• 1 slice sourdough toast
• 36g avocado
• ½ cup egg whites
• 1 whole egg
• 1 cup spinach
• 100g kabocha squash cubes
• Salt and pepper

Instructions:

1. Prepare the squash: Air fry kabocha squash cubes at 400°F for 12–15 minutes until tender and caramelised on the edges.
2. Assemble the toast: Toast the sourdough, mash the avocado onto it, and season with salt and pepper.
3. Scramble the eggs with spinach: Sauté spinach in a skillet until wilted, then add egg whites and the whole egg. Scramble until just set.
4. Plate: Serve the eggs over the toast with the roasted kabocha squash on the side.

Why this meal was chosen: Kabocha squash provides tremendous volume for relatively few calories, making this breakfast incredibly filling while keeping the nutrient density sky‑high.

Ingredients:

• 5 oz frozen chicken breast
• 200g sweet potato, cubed
• 2 cups kale, stems removed
• Juice of ½ lemon
• 1 clove garlic, minced
• Salt and pepper

Instructions:

1. Cook chicken and sweet potato: Air fry the frozen chicken breast at 375°F for 20–25 minutes. At the same time, air fry the sweet potato cubes at 400°F for 15–18 minutes until golden and soft.
2. Massage the kale: Place the kale in a large bowl. Add the lemon juice, a tiny pinch of salt, and the minced garlic. Use your hands to massage the leaves for 1–2 minutes until they soften and darken.
3. Slice and assemble: Slice the rested chicken breast. Pile the kale into a bowl, top with roasted sweet potato and chicken slices. Finish with black pepper and an extra spritz of lemon if desired.

Why this meal was chosen: The combination of lean protein, fibre, and slow‑digesting carbohydrates provides long‑lasting energy that prevents the mid‑afternoon crash — crucial for a productive workday.

Ingredients:

• 6 oz 99% lean ground turkey
• 200g sweet potato, cubed
• ½ onion, diced
• 2 cups broccoli florets
• 1 tablespoon coconut aminos
• Garlic powder, salt, and pepper

Instructions:

1. Cook the sweet potato and broccoli: Air fry sweet potato cubes at 400°F for 15–18 minutes. Air fry the broccoli at 400°F for 12–15 minutes until crispy.
2. Brown the turkey: While the vegetables cook, heat a skillet over medium‑high heat. Add the diced onion and cook for 2 minutes. Add the ground turkey, breaking it up with a spatula. Season with garlic powder, salt, and pepper. Cook for 6–8 minutes until fully browned.
3. Glaze with coconut aminos: Pour the coconut aminos over the cooked turkey and stir to coat. Let it sizzle for 30 seconds, then remove from heat.
4. Assemble: Spoon the roasted sweet potato into a bowl, top with the glazed turkey, and add the crispy broccoli on the side. Serve immediately.

Why this meal was chosen: This bowl demonstrates one of the most effective nutrition formulas: lean protein, high‑volume vegetables, and a satisfying carbohydrate source — all elevated by a simple flavourful sauce.

Ingredients:

• ½ cup egg whites
• 1 whole egg
• 1 cup spinach
• ¼ bell pepper, diced
• ¼ onion, diced
• 100g roasted squash (any kind, pre‑cooked)
• Salt and pepper

Instructions:

1. Sauté the vegetables: Spray a skillet with cooking spray and place over medium heat. Add the diced onion and bell pepper; cook for 3–4 minutes until softened. Add the spinach and cook just until wilted.
2. Scramble the eggs: Pour in the egg whites and whole egg. Using a spatula, gently push the eggs around until soft curds form and everything is cooked through — about 2–3 minutes. Season with salt and pepper.
3. Serve with squash: Warm the pre‑roasted squash in the microwave for 30 seconds. Spoon the scramble into a bowl and serve the squash on the side.

Why this meal was chosen: An easy, affordable way to use up vegetables from earlier in the week while still prioritising protein and fibre. It keeps breakfast interesting without extra work.

Ingredients:

• 6 oz 99% lean ground turkey
• 2 Carb Balance tortillas
• ¼ onion, diced
• Taco seasoning
• ¼ cup nonfat Greek yogurt
• Hot sauce

Instructions:

1. Cook the turkey: Heat a skillet over medium‑high heat and add the diced onion. Sauté for 2 minutes until translucent. Add the ground turkey and break it up. Sprinkle taco seasoning generously over the meat (about 1–2 tablespoons). Cook for 6–8 minutes until fully browned.
2. Warm the tortillas: While the turkey cooks, warm the tortillas in a dry skillet or microwave for 15–20 seconds until pliable.
3. Make the sauce: Stir together the Greek yogurt and a few dashes of hot sauce.
4. Assemble: Divide the turkey mixture between the two tortillas. Drizzle the spicy yogurt sauce on top. Fold and eat immediately.

Why this meal was chosen: A high‑protein, high‑fibre meal that feels fun and satisfying. It proves that staying on track doesn’t mean giving up the foods you love.

Ingredients:

• 5 oz frozen chicken breast
• ½ cup cooked basmati rice
• 2 cups cauliflower rice
• 1 cup spinach
• 1 egg
• 1 tablespoon coconut aminos
• Salt and pepper

Instructions:

1. Air fry the chicken: Cook the frozen chicken breast at 375°F for 20–25 minutes. Let rest, then dice into small pieces.
2. Sauté the cauliflower rice: Heat a skillet over medium heat. Add the cauliflower rice and cook for 3 minutes, stirring occasionally, until softened.
3. Add rice and spinach: Stir in the cooked basmati rice and spinach. Cook for 2 minutes until the spinach wilts.
4. Scramble the egg: Push the mixture to one side, crack the egg into the empty space, and scramble. Mix it into the rice.
5. Combine and finish: Add the diced chicken and coconut aminos. Toss everything together and cook 1 more minute until heated through. Serve hot.

Why this meal was chosen: This dish uses affordable ingredients while delivering a balanced combination of protein, vegetables, and carbohydrates — making it a perfect low‑effort weeknight dinner.

Ingredients & Instructions: See Tuesday — Protein Oats.

Ingredients:

• 5 oz lean sirloin steak
• 3 cups arugula
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• 1 tablespoon shaved Parmesan
• 150g baby potatoes, diced
• Olive oil, salt, and pepper

Instructions:

1. Roast the potatoes: Toss the diced potatoes with a drizzle of olive oil, salt, and pepper. Air fry at 400°F for 15–18 minutes, shaking halfway, until golden and crispy.
2. Sear the steak: While the potatoes cook, heat a skillet over high heat. Pat the sirloin dry and season both sides generously with salt and pepper. Place in the hot skillet and sear for 3–4 minutes per side for medium‑rare, or until your desired doneness. Let it rest for 5 minutes before slicing thinly against the grain.
3. Build the salad: Arrange arugula on a plate. Top with tomatoes, red onion, and Parmesan. Fan the sliced steak over the top.
4. Serve: Add the crispy potatoes on the side. Drizzle with a little olive oil and balsamic if you like, or eat as is — the steak juices act as a dressing.

Why this meal was chosen: This meal captures the feeling of a restaurant lunch while maintaining a balanced nutritional profile. The steak elevates a simple salad into something that feels genuinely special.

Ingredients:

• 5 oz lean sirloin steak
• 200g sweet potato
• Handful broccolini (about 100g)
• 1 teaspoon butter
• 1 clove garlic, minced
• Lemon juice
• Salt and pepper

Instructions:

1. Bake the sweet potato: Air fry the whole sweet potato at 400°F for 15–18 minutes until completely tender. Split open and fluff the inside with a fork.
2. Sauté the broccolini: Bring a small pot of water to a boil. Drop the broccolini in and boil for 3 minutes, then drain well. In a skillet, melt the butter over medium heat. Add the broccolini and minced garlic, sautéing for 1–2 minutes. Finish with a squeeze of lemon juice and a pinch of salt.
3. Sear the steak: Pat the steak dry, season both sides generously with salt and pepper. In the same skillet over high heat, sear the steak for 3–4 minutes per side for medium‑rare. Let it rest 5 minutes, then slice against the grain.
4. Assemble: Plate the sweet potato, steak slices, and broccolini together. Pour any resting juices over the steak. This meal ends the week on a high note — proof that healthy, high‑protein eating can be genuinely indulgent.

Why this meal was chosen: Ending the week with a steak dinner makes the entire plan feel sustainable and celebratory. It reinforces that eating well isn’t about deprivation — it’s about enjoying real, satisfying food.

Ingredients:

• 170g nonfat Greek yogurt
• ½ scoop vanilla protein powder
• 1 Honeycrisp apple, diced
• 1 tablespoon peanut butter
• 1 teaspoon chia seeds
• 1 tablespoon flax seeds
• Cinnamon
• Small pinch sea salt

Instructions:

1. Mix the base: In a bowl, combine the Greek yogurt and vanilla protein powder. Stir until completely smooth — no lumps.
2. Add the goodies: Fold in the diced apple, peanut butter, chia seeds, flax seeds, a generous sprinkle of cinnamon, and a small pinch of sea salt. Mix thoroughly.
3. Chill (the magic step): Cover and refrigerate for at least 20 minutes. The chia and flax absorb moisture, the protein powder hydrates fully, and the peanut butter melds into the yogurt, creating an incredibly thick, creamy texture.
4. Stir and enjoy: Give it a final stir and eat. The result is like a decadent dessert that also happens to be packed with protein, fibre, and healthy fats.

Why It’s Included: The real magic happens in the fridge — don’t skip the chill time. This snack combines protein, fibre, healthy fats, and natural sweetness to bridge the gap between meals without a blood sugar spike.

Ingredients:

• 1 tablespoon cacao powder
• Cinnamon
• Pinch of sea salt
• Monk fruit sweetener
• Sugar‑free vanilla syrup
• Hot water

Instructions:

1. Make the paste: Add the cacao powder to your favourite mug. Pour a small amount of hot water over it — just enough to form a smooth paste — and whisk with a fork until no lumps remain.
2. Dilute and flavour: Top off the mug with more hot water. Add a generous shake of cinnamon, a pinch of sea salt, monk fruit to taste, and a splash of sugar‑free vanilla syrup.
3. Stir and sip: Mix thoroughly and enjoy. The sea salt cuts bitterness and deepens the chocolate flavour, making this the perfect wind‑down ritual.

Why It’s Included: Many people crave something sweet at night. This ritual provides the comfort of dessert while keeping calories negligible and avoiding the blood sugar spike that can disrupt sleep.

Ingredients:

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1x

2x

4x

 

Protein and Grains

•   1 Rotisserie chicken
•   18 oz Lean ground turkey
•   10 oz Boneless skinless chicken thighs
•   32 oz Plain Greek yogurt
•   6 Eggs
•   3 scoops Vanilla protein powder
•   1 cup Shredded mozzarella cheese
•   2 cups Oldu2011fashioned oats
•   2 cups White rice
•   .25 cup Granola
•   1 pack Rice cakes

 

Produce

•   5 Bananas
•   2 Apples
•   .5 pints Blueberries
•   9 Potatoes
•   6 cups Carrots
•   2 cups Celery
•   3 cups Spinach
•   1 Onion
•   1 bunch Green onions
•   1 bulb Garlic
•   1 piece Ginger root
•   1 bag Frozen peas

 

Pantry

•   1 cup Egg noodles
•   4 oz Pasta
•   1 loaf Whole wheat bread
•   13 cups Lowu2011sodium chicken broth
•   1 cup Milk
•   2 tbsp Butter
•   5 tbsp Olive oil
•   1 tbsp Lowu2011sodium soy sauce
•   Honey
•   Cinnamon
•   onion powder
•   Peanut butter
•   Sugaru2011free maple syrup
•   Cacao powder
•   Monk fruit sweetener

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.