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.

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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)

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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

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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.

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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.