Make no mistake, I LOVE FOOD!!!
Below are just a few sample meals...

Breakfast

• 2 scramled egg whites, 1/2 cup fat-free cottage cheese, 1 medium apple, 1 slice of light toast and 9 almonds.

OR

• 1 container Chobani 0% plain greek yogurt, 1 medium apple, 1 tablespoon raisins, 1 Tablespoon of sliced almonds (mix with cinnamon and Splenda; prepare as a parfait) 

OR

• Overnight oats:

         1/2 cup quick cooking oats
         1 scoop of MusclePharm Cinnamon Bun protein powder (or any protein powder with 20 grams of protein)
         1/2 cup Unsweetened almond milk
         6 almonds
OR

• 1 container Dannon Light and Fit Greek Yogurt (any flavor with no more than 9g of sugar), 1/2 cup of blueberries, 1/2 cup strawberries, 1.5 Tablespoons of walnuts

OR

• Berry Smoothie:

​          1/2 cup frozen blueberries
          1/2 cup frozen strawberries
          1/2 cup frozen banana (1/2 of a fresh banana)
          1/2 cup plain non-fat Greek yogurt
          1 cup of unsweetened almond milk
          1 Splenda (if needed)
          1 cup of spinach can be added and will be undetected (aside from the color) 

Lunch

• 3 ounces of baked chicken breast, 3 cups of romaine lettuce, 1/4 cup chickpeas (drained and rinsed), 1/2 cup button mushrooms, 1/2 cup celery, 1 small plum, 2/3 teaspoon olive oil, & red wine vinegar to taste

OR    

• 2 ounces of solid white tuna (packed in water), 1 Flat-Out light wrap (90 calories, 2.5grams of fat), 1 small peach, 2 tablespoons avocado or guacamole

OR

• 3 ounces of baked chicken breast, 2 slices of Trader Joe's Sprouted 7-Grain Bread, 1/4 avocado, lettuce, tomato, 10 baby carrots, 1 stalk of celery

OR

• 2 cups of spinach, celery, 1Tablespoon of dried cranberries, 1/2 ounce of low-fat blue cheese, 2 Tablespoons of sliced almonds, 1/2 pear sliced, 1/4 cup of blueberries, 2 ounces of baked skinless chicken breast
• For dressing I love Panera's Fat Free Poppyseed (only 15 calories per serving!) 

Dinner

• 3 ounces grilled chicken breast, 2 cups zucchini or squash, 1/2 cup mashed sweet potato, 1/2 teaspoon olive oil

OR 

• 3 ounces baked chicken breast, 1/4 cup corn, 1/4 cup black beans, 3 cups of broccoli, 2 tablespoons avocado or guacamole

OR

• 3 ounces lean pork (sauteed in pan), 3 ounces of baked sweet potato (topped with cinnamon & 1 splenda), 1 cup of mixed veggies (broccoli, cauliflower, carrots)

OR

• 3 ounces grilled filet of beef, mixed green salad with balsamic vinegar, 1.5 cups of steamed broccoli, 4 ounces of baked potato with spray butter

Snack (Pick one from each column)

1 light string cheese
2 hardboiled egg whites
1/4 cup fat free cottage cheese
1oz canned white tuna (packed in water)
1oz chicken breast

1/2 cup grapes
1 Wasa cracker
3oz baby carrots & 3 tablespoons of salsa 
1 small plum (about 3oz)

3 almonds
2 cashews
6 peanuts
1/2 teaspoon fresh ground peanut butter
1/3 teaspoon olive oil
1 tablespoon avacado

"Treats" 

• Sugar-free fudge pop (35 calories, 0.5g fat)
• Sugar-free jello (10 calories, 0g fat)
• Sugar-free popsicles (15 calories, 0g fat)

Recipes

Peanut butter protein "milkshake"

• 1 scoop Chocolite Protein (Peanut Butter flavor)
  
• 1/4 frozen banana
  
• 1/4 cup unsweetened vanilla almond milk (Almond Breeze is my favorite)
  
• 1/4 cup ice
  

Blend all ingredients to desired consistency (I use my Magic Bullet mixer). Enjoy!

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Peanut butter protein "dip"

• 1 scoop Chocolite Protein (Peanut Butter flavor)
  
• 2 Tablespoons plain nonfat Greek yogurt
  
• 1 Tablespoon unsweetened vanilla almond milk 
  

Stir all ingredients together. Adjust amount of almond milk depending on desired consistency. I love dipping my apples in this.

​Cinnamon bun sweet potato mash 

• 1/2 of a cooled baked sweet potato (can be microwaved too) 
• 3/4 scoop of MusclePharm Combat Protein Cinnamon Bun flavor
• Dash of cinnamon

Stir all ingredients together and enjoy! The consistency should be like a mashed sweet potato! 
I like this as a quick and easy breakfast on the go.

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