BREAKFAST
Apple cinnamon oats
Apple
SERVING SIZE: 1 apple
Light butter
SERVING SIZE: 2 tbsp
Ground cinnamon
SERVING SIZE: 1 tsp
Ground ginger
SERVING SIZE: 1/4 tsp
Brown splenda
SERVING SIZE: 2 tbsp
Sea salt
SERVING SIZE: 1 pinch
Oats
SERVING SIZE: 1 cup
Protein powder
SERVING SIZE: 1 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 cup
Cucumber
SERVING SIZE: 1 cup
Greek yogurt
SERVING SIZE: 1 cup
Tajin (chili powder)
SERVING SIZE: 1 tbsp
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: 6 ounces
Sweet potato
SERVING SIZE: 1 cup
Bread crumbs
SERVING SIZE: 4 tbsp
Egg
SERVING SIZE: 1 egg
Green onion
SERVING SIZE: 2 tbsp
Garlic powder
SERVING SIZE: 1 tsp
Parsley
SERVING SIZE: 1 tbsp
Romain lettuce
SERVING SIZE: 2 cups
Cherry tomatoes
SERVING SIZE: 1 cup
Low fat salad dressing
SERVING SIZE: 4 tbsp
SNACK
Mixed berry protein chia pudding
Unsweetened coconut milk
SERVING SIZE: 1 cup
Frozen berries
SERVING SIZE: 1 cup
Protein powder
SERVING SIZE: 1 scoop
Vanilla extract
SERVING SIZE: 2 tsp
Chia seeds
SERVING SIZE: 4 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: 6 ounces
Spinach
SERVING SIZE: 2 cups
Low fat cream cheese
SERVING SIZE: 4 tbsp
Mozzarella cheese
SERVING SIZE: 4 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.