Meal List
Whether you are looking to gain or lose weight, the list below should be used for your meal prep planning! It is best that you track your foods, what time you ate them and how you felt. We highly recommend the app, "My Fitness Pal."
PROTEIN
Chicken Breast:
Serving Size: 4 oz
Protein: 22 g
Carbs: zero
Fats: 3 g
Calories: 110
Turkey Breast:
Serving Size: 3 oz
Protein: 17 g
Carbs: zero
Fats: 3 g
Calories: 100
Ground Turkey:
Serving Size: 4 oz
Protein: 22 g
Carbs: zero
Fats: 8.5 g
Calories: 166
Tilapia:
Serving Size: 4 oz
Protein: 20 g
Carbs: zero
Fats: 2.5 g
Calories: 100
Salmon:
Serving Size: 4 oz
Protein: 21 g
Carbs: 2 g
Fats: 1 g
Calories: 100
Tuna:
Serving Size: 74 g
Protein: 17 g
Carbs: zero
Fat: zero
Calories: 70
Lean Ground Beef 90/10
Serving Size: 4 oz
Protein: 23 g
Carbs: zero
Fats: 11 g
Calories: 200
Steak:
Serving Size: 3 oz
Protein: 22 g
Carbs: 0
Fats: 15 g
Calories: 225
Egg Whites:
Serving Size: 3 table spoons
Protein: 5 g
Carbs: zero
Fats: zero
Calories: 25
Cottage Cheese: fat free
Serving Size: 1/2 cup
Protein: 10 g
Carbs: 8 g
Fats: zero
Calories: 95
Whole Eggs:
Serving Size: 1 egg
Protein: 6 g
Carbs: zero
Fats: 5 g
Calories: 70
Greek Yogurt:
Serving Size: 5 oz
Protein: 15 g
Carbs: 15 g
Fats: 3 g
Calories: 140
CARBOHYDRATES
Brown Rice:
Serving Size: 1 cup of cooked
Protein: 5 g
Carbs: 46 g
Fats: 2 g
Calories: 218
Sweet Potato:
Serving Size: 4 oz
Protein: 2 g
Carbs: 21 g
Fats: zero
Calories: 90
Whole Wheat Pasta:
Serving Size: 1 cup cooked
Protein: 7 g
Carbs: 41 g
Fats: 1 g
Calories: 210
Cream of Wheat:
Serving Size: 6 oz
Protein: 3 g
Carbs: 22 g
Fats: .5 g
Calories: 105
Low Sugar Granola:
Serving Size: 40 g
Protein: 6 g
Carbs: 18 g
Fats: 11 g
Calories: 200
Quinoa:
Serving Size: 100 g
Protein: 13 g
Carbs: 69 g
Fats: 6 g
Calories: 120
Oatmeal:
Serving Size: 4 oz
Protein: 2 g
Carbs: 13 g
Fats: 1 g
Calories: 72
Yams:
Serving Size: 1 yam
Protein: 2 g
Carbs: 37 g
Fats: .2 g
Calories: 158
Red Potato:
Serving Size: 100 g
Protein: 2 g
Carbs: 16 g
Fats: zero
Calories: 71
Beans:
Serving Size: 1/2 cup
Protein: 7 g
Carbs: 22.5 g
Fats: 2 g
Calories: 70
RECOMMENDED FATS
Avocado
Fish Oil
Coconut Oil
Unsalted Nuts
Almond Butter
Almonds
RECOMMENDED CONDIMENTS
Mrs. Dash
Garlic Powder
Mustard
Hot Sauce