If you’re on the go and can’t pick the options below, then you can have a protein shake.

2 scoops of whey protein with water you can add fruits like strawberry, banana, and blueberries.

(carbs)  full banana 

(Carbs) Vans Waffles you can add no sugar jelly for toppings

(Carbs) Bagel 1

(Carbs) 1 bag Cream of Rice you can add cinnamon for taste 

(carbs)  Cereal Rice Chex Mix 1 serving add oat-milk anykind.

(Carbs) Daves Killer Bread 1 slice you can add no sugar jelly or Peanut butter on bread.

(Protein) Turkey Sausage links 3 

(Protein) eggwhites 1 cup

(Protein) 2 eggs

(carbs) half plain bagel

(Protein) 1 scoop of your protein shake

HAVE ONE (PROTEIN) & ONE (CARB)

MEALS PICK ONE

EGG & Shrimp quesadilla

apple pie overnight oats

cinna-roll overnight oats

egg turkey sandwich

breakfast fried rice

You have the option to drink another protein shake with blueberries, strawberries, or banana. You can also add a teaspoon of peanut butter to your protein shake make sure the proteins shake it with water not milk. 

(Protein) chicken thighs 4oz

(Protein) cod fish 4oz

(Protein) Beans 4oz

(Protein) Seitan 4oz

(Protein) bison 3oz

(Protein)  Steak 4oz 

(Fruit) 1/2 Grape fruit

(Fruit) orange 1

(Fruit) Avocado 1

(Protein) Ground chicken 4 oz

(Protein) chicken breast 3 oz

(Protein) lean Ground beef 3 oz

(Protein) Chicken drumsticks 2 drumsticks. 

(Carbs) Jasmine Rice 1 cup

(Carbs) White Sweet Potato 1

(Carbs) Mission Carb Balance Spinach wrap 1

MEALS:

(carbs) and (Protein) with (fruit)

Chicken Enchiladas

Mix in a bowl:
1.1 12oz can of chicken (drained)
2.1⁄4 cup enchilada sauce
3.1⁄2 cup 0% fat shredded cheese

Directions:
1.Assemble into 2 Xtreme Wellness High Fiber
tortillas
2.Pour another 1⁄4 cup over the enchiladas

BBQ Chicken Pizza Wrap

Directions:
1)Lay out 1 of Joseph’s Lavish Flatbreads
2)Spread 1⁄4 cup Sugar Free Stubbs BBQ sauce
3)Drain a 12oz can of chicken and use half the
chicken (2 servings)
4)Spread chicken evenly over BBQ sauce
5)Add 1⁄2 cup of 0% fat shredded mozzarella
6)Fold over once or twice
7)Put on frying pan until cheese melts

Spicy Chicken Sandwich

Mix the following in a bowl:
1.1 12.5oz can of chicken
2.2 scoops of Redcon1 Collagen Protein
3.1 cup fat free mozzarella
4.1 egg
5.1 tbsp Dano’s hot chipotle seasoning

Makes two patties
Bake at 400 degrees for 20 mins (flip half way)

Low Fat Quesadilla

Directions:
1.Drain a 12.5 oz can of chicken
2.Lay out two Xtreme Wellness High Fiber tortillas
3.Evenly distribute half the can on 1 tortilla
4.1⁄2 cup of fat free shredded cheddar on the
chicken
5.Place second tortilla on top
6.Spray cooking spray on pan and heat tortilla
until cheese melts

Egg and Cheese Breakfast Taco

Directions:
1.In a bowl scramble 2 egg whites and 2 whole
eggs
2.Pour into frying pan
3.Immediately lay an Xtreme Wellness high fiber
tortilla on top
4.Once egg cooks through flip it, tortilla side down
5.Distribute 1⁄2 cup of fat free shredded cheddar
cheese
6.Fold in half and wait till cheese melts

MEALS PICK ONE

Spinach chicken pasta

Chicken Parmesan sandwich

Orange chicken and rice

Red pepper chicken and rice

Classic rice burrito bowl

(Protein) chicken thighs 4oz

(Protein) cod fish 4oz

(Protein) Beans 4oz

(Protein) Seitan 4oz

(Protein) bison 3oz

(Protein)  Steak 4oz 

(Fruit) 1/2 Grape fruit

(Fruit) orange 1

(Fruit) Avocado 1

(Protein) Ground chicken 4 oz

(Protein) chicken breast 3 oz

(Protein) lean Ground beef 3 oz

(Protein) Chicken drumsticks 2 drumsticks. 

(Carbs) Jasmine Rice 1 cup

(Carbs) White Sweet Potato 1

(Carbs) Mission Carb Balance Spinach wrap 1

MEALS:

(carbs) and (Protein) with (fruit)

Chicken Enchiladas

Mix in a bowl:
1.1 12oz can of chicken (drained)
2.1⁄4 cup enchilada sauce
3.1⁄2 cup 0% fat shredded cheese

Directions:
1.Assemble into 2 Xtreme Wellness High Fiber
tortillas
2.Pour another 1⁄4 cup over the enchiladas

BBQ Chicken Pizza Wrap

Directions:
1)Lay out 1 of Joseph’s Lavish Flatbreads
2)Spread 1⁄4 cup Sugar Free Stubbs BBQ sauce
3)Drain a 12oz can of chicken and use half the
chicken (2 servings)
4)Spread chicken evenly over BBQ sauce
5)Add 1⁄2 cup of 0% fat shredded mozzarella
6)Fold over once or twice
7)Put on frying pan until cheese melts

Spicy Chicken Sandwich

Mix the following in a bowl:
1.1 12.5oz can of chicken
2.2 scoops of Redcon1 Collagen Protein
3.1 cup fat free mozzarella
4.1 egg
5.1 tbsp Dano’s hot chipotle seasoning

Makes two patties
Bake at 400 degrees for 20 mins (flip half way)

Low Fat Quesadilla

Directions:
1.Drain a 12.5 oz can of chicken
2.Lay out two Xtreme Wellness High Fiber tortillas
3.Evenly distribute half the can on 1 tortilla
4.1⁄2 cup of fat free shredded cheddar on the
chicken
5.Place second tortilla on top
6.Spray cooking spray on pan and heat tortilla
until cheese melts

Egg and Cheese Breakfast Taco

Directions:
1.In a bowl scramble 2 egg whites and 2 whole
eggs
2.Pour into frying pan
3.Immediately lay an Xtreme Wellness high fiber
tortilla on top
4.Once egg cooks through flip it, tortilla side down
5.Distribute 1⁄2 cup of fat free shredded cheddar
cheese
6.Fold in half and wait till cheese melts

MEALS PICK ONE

Spinach chicken pasta

Chicken Parmesan sandwich

Orange chicken and rice

Red pepper chicken and rice

Classic rice burrito bowl

Drink two scoops of a protein shake with one cup of egg whites mixed with water. Eat a apple or any fruit.

Or have:

One Greek yogurt you can add fruit like, blackberries strawberries, blueberries cinnamon powder

ONLY CHOOSE ONE

Quest bars (1 a day)

Rice cakes any flavor (4 a day)

String cheese (4 a day)

Cashews (1 cup a day)

fruit 1 to two cups day.

Any type of fruit