Meal 1: Breakfast

• 2 whole eggs or scrambled eggs you can add spinach, onions, and bell peppers
• 2 slices of whole grain toast
• 1 cup of Greek yogurt

Protein Pancakes

• Ingredients:
  • 1 scoop of protein powder (whey or plant-based)
  • 1 ripe banana, mashed
  • 2 eggs
  • 1/4 cup oats
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
• Instructions:
  1. In a bowl, mix together mashed banana, eggs, oats, protein powder, cinnamon, and vanilla extract until well combined.
  2. Heat a non-stick skillet over medium heat and pour the batter to form pancakes.
  3. Cook until bubbles form on the surface, then flip and cook until golden brown on both sides.
  4. Serve with a dollop of Greek yogurt, a drizzle of honey, and sliced fruits.

 Turkey and Cheese Breakfast Sandwich

• Ingredients:
  • 2 slices whole grain bread
  • 2 slices turkey bacon
  • 2 slices low-fat cheese
  • 2 eggs
  • Handful of spinach leaves
• Instructions:
  1. Cook turkey bacon in a skillet until crispy. Remove from skillet and set aside.
  2. In the same skillet, fry eggs to your liking.
  3. Toast the whole grain bread slices.
  4. Assemble the sandwich by layering turkey bacon, cheese, fried eggs, and spinach leaves between the bread slices.
  5. Serve with a side of sliced tomatoes or a piece of fruit.

  Quick breakfast Meal 1:

Two scoops of protein shake with water.

  Quick breakfast Meal 2: 

 Have a cup of oatmeal with frozen blueberries. You can also add 1 tablespoon of peanut butter to your oatmeal. 

(Protein) bison 6oz

(Protein)  Steak 5oz 

(Fruit) 1/2 Grape fruit

(Fruit) orange 1

(Fruit) Avocado 1

(Protein) Ground chicken 5 oz

(Protein) salmon 5 oz

(Protein) COD 5 oz

(Protein) chicken breast 5 oz

(Protein) lean Ground beef 5 oz

(Protein) Chicken drumsticks 3 drumsticks. 

(vegetables) steamed broccoli

(vegetables)  asparagus

(vegetables) Mixed vegetables including onions, bell peppers, broccoli, mushrooms, carrots

(Carbs) Jasmine Rice 1 cup

(Carbs) White Sweet Potato 1

(Carbs) Mission Carb Balance Spinach wrap 1

MEALS:

(carbs) and (Protein) with (vegetable) you can also add fruit

(Protein) bison 6oz

(Protein)  Steak 5oz 

(Fruit) 1/2 Grape fruit

(Fruit) orange 1

(Fruit) Avocado 1

(Protein) Ground chicken 5 oz

(Protein) chicken breast 5 oz

(Protein) lean Ground beef 5 oz

(Protein) Chicken drumsticks 3 drumsticks. 

(vegetables) steamed broccoli

(vegetables)  asparagus

(vegetables) Mixed vegetables including onions, bell peppers, broccoli, mushrooms, carrots

(Carbs) Jasmine Rice 1 cup

(Carbs) White Sweet Potato 1

(Carbs) Mission Carb Balance Spinach wrap 1

MEALS:

(carbs) and (Protein) with (vegetable) you can also add fruit

have one protein shake with with 2 scoops of protein  

ONLY CHOOSE ONE

Quest bars 2  a day

Rice cakes any flavor (4 a day)

String cheese (4 a day)

Cashews (1 cup a day)

Two apples a day

Any type of fruit