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