BREAKFAST

Apple cinnamon oats

Apple

SERVING SIZE: 1/2 apple

Light butter

SERVING SIZE: 1 tbsp

Ground cinnamon

SERVING SIZE: 1 tsp

Ground ginger

SERVING SIZE: 1/4 tsp

Brown splenda

SERVING SIZE: 1 tbsp

Sea salt

SERVING SIZE: 1 pinch

Oats

SERVING SIZE: 1/2 cup

Protein powder

SERVING SIZE: 1/2 scoop

Add apples with butter in a sauce pan, cook until apples are soft. Add the cinnamon, , brown splenda, ginger and salt, cook a little longer. Microwave oats in water for a minute. Serve with spiced apples.

SNACK

Cucumber and baby carrots with Greek yogurt dip. 

Baby carrots

SERVING SIZE: 1/2 cup

Cucumber

SERVING SIZE: 1/2 cup

Greek yogurt

SERVING SIZE: 1/2 cup

Tajin (chili powder)

SERVING SIZE: 1 tsp

Combine Greek yogurt with Tajin, mix well. Enjoy your veggies with the tangy dip. (You may substitute the Greek yogurt dip with hummus)

LUNCH

Tuna and sweet potato cakes

Tuna in water

SERVING SIZE: 4 ounces

Sweet potato

SERVING SIZE: 1/2 cup

Bread crumbs

SERVING SIZE: 2 tbsp

Egg

SERVING SIZE: 1 egg

Green onion

SERVING SIZE: 1 tbsp

Garlic powder

SERVING SIZE: 1 tsp

Parsley

SERVING SIZE: 1 tsp

Romain lettuce

SERVING SIZE: 1 cup

Cherry tomatoes

SERVING SIZE: 1/2 cup

Low fat salad dressing

SERVING SIZE: 2 tbsp

SNACK

Mixed berry protein chia pudding

Unsweetened coconut milk

SERVING SIZE: 1/2 cup

Frozen berries

SERVING SIZE: 1/2 cup

Protein powder

SERVING SIZE: 1/2 scoop

Vanilla extract

SERVING SIZE: 1 tsp

Chia seeds

SERVING SIZE: 2 tbsp

In a blender, mix all ingredients. Transfer contacts to a container and refrigerate over night.

DINNER

Cheesy Spinach Chicken Casserole

Chicken breast

SERVING SIZE: 4 ounces

Spinach

SERVING SIZE: 1 cup

Low fat cream cheese

SERVING SIZE: 2 tbsp

Mozzarella cheese

SERVING SIZE: 2 tbsp

Cut chicken in squares and cook with garlic and salt. In a casserole, add chicken with the rest of the ingredients. Bake until cheese has melted.

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