Lemon-garlic salmon

Calories: 420.7
Carbs: 19.4 g
Protien: 35.6 g
Fat: 23.0 g

with arugula-kale salad + side of vegetables

Ingredients
  • garlic
  • lemon
  • salmon
  • kale
  • arugula
  • carrots
  • tomoato
  • olive oil
  • pepper
  • salt
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Seasoned chicken breast

Calories: 493
Carbs: 72.4 g
Protien: 34.4 g
Fat: 8.3 g

topped with marinara + side of brown rice and vegetables

Ingredients
  • chicken
  • marinara
  • brown rice
  • mixed vegetables
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Whole-wheat lasagna

Calories: 216
Carbs: 23.3 g
Protien: 20.6 g
Fat: 5.8 g

with lean ground turkey + side of vegetables

Ingredients
  • olive oil
  • onion,
  • lean ground turkey
  • garlic
  • dried oregano
  • dried thyme
  • salt
  • pepper
  • red pepper flakes
  • tomato paste
  • crushed tomatoes
  • chicken broth
  • parlsey
  • bay leaves
  • whole wheat lasagna noodles
  • cottage cheese
  • parmesan cheese
  • basil
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Beef sirloin strips

Calories: 430.4
Carbs: 55.6 g
Protien: 33.6 g
Fat: 9 g

with mashed sweet potato and gravy + side of vegetables

Ingredients
  • beef
  • gravy
  • sweet potato
  • olive oil
  • garlic
  • mixed vegetables
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Bell pepper stuffed with brown rice and chicken

Calories: 441.3
Carbs: 63.8 g
Protien: 32.3
Fat: 6.4 g

+ side of vegetables (Lazy stuffed pepper)

Ingredients
  • red pepper
  • brown rice
  • chicken breast
  • olive oil
  • salt
  • pepper
  • mixed vegetables
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Fish tacos (sole)

Calories: 398.8
Carbs: 57.4 g
Protien: 28.7 g
Fat: 8.4 g

with side of brown rice + vegetables

Ingredients
  • chili powder
  • lime juice
  • olive oil
  • cumin
  • onion powder
  • garlic powder
  • salt
  • pepper
  • sole
  • sour cream
  • mayonnaise
  • cilantro
  • lime zest
  • lime juice
  • sugar
  • salt
  • cabbage
  • whole wheat tortillas
  • mixed vegetables
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Loaded sweet potato

Calories: 376.7
Carbs: 44.8 g
Protien: 24.6 g
Fat: 12.3 g

with turkey, avocado, tomato, and Greek yogurt + side of veg.

Ingredients
  • sweet potato
  • ground turkey
  • avocado
  • tomato
  • mozzarella
  • mixed vegetables
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Chicken stir fry

Calories: 485.4
Carbs: 485.4
Protien: 485.4
Fat: 5.7 g

with baked mini potatoes + vegetables

Ingredients
  • chicken breast
  • onion
  • green pepper
  • carrot
  • broccoli
  • stir-fry sauce
  • olive oil
  • mixed vegetables
  • salt
  • pepper
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Whole-wheat spaghetti

Calories: 480
Carbs: 57.4 g
Protien: 43.1 g
Fat: 10.7 g

and heart healthy meatballs with veg.

Ingredients
  • whole wheat pasta
  • tomato sauce
  • ground beef
  • salt
  • pepper
  • basil
  • egg white
  • garlic
  • mixed vegetables
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Protein pizza

Calories: 422.7
Carbs: 55.2 g
Protien: 33.5 g
Fat: 33.5 g

(Steak, eggs, basil, olive oil, tomato sauce)

Ingredients
  • whole wheat pita
  • tomato sauce
  • hard boiled egg
  • beef sirloin
  • chicken
  • mozzarella
  • salt
  • pepper
  • red pepper
  • mushroom
  • mixed vegetables
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Vegetable-chicken soup

Calories: 401.1
Carbs: 20.6 g
Protien: 59 g
Fat: 9.1 g
Ingredients
  • chicken
  • chicken broth
  • celery
  • carrots
  • onions
  • garlic
  • spinach
  • broccoli
  • mushrooms
  • eggs
  • turmeric
  • oregano
  • basil
  • parsley
  • salt
  • pepper
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Whole-wheat bun turkey burger

Calories: 444
Carbs: 55.4 g
Protien: 35.0 g
Fat: 9.8 g

with sweet potato fries and veg.

Ingredients
  • whole wheat bun
  • ground turkey
  • sweet potato fries
  • tomato
  • lettuce
  • mixed vegetables
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Pesto pasta

Calories: 399
Carbs: 54.6 g
Protien: 20 g
Fat: 12.9 g

with chicken and side tomato and cucumber salad

Ingredients
  • bowtie pasta
  • olive oil
  • garlic
  • chicken breast
  • red pepper flakes
  • sundried tomatoes
  • pesto sauce
  • olive oil
  • oregano
  • cucumber
  • tomato
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Roast beef with mashed potato

Calories: 454
Carbs: 37.1 g
Protien: 49 g
Fat: 11.8 g

and side of broccoli & cauliflower

Ingredients
  • roast beef
  • garlic
  • potato
  • olive oil
  • sour cream
  • salt
  • pepper
  • sage
  • broccoli
  • cauliflower
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Chicken quesadilla

Calories: 474.0
Carbs: 32.9 g
Protien: 51.3 g
Fat: 15.7 g

w/ side salad

Ingredients
  • chicken breast
  • whole wheat tortillas
  • cheddar
  • lettuce
  • salsa
  • sour cream
  • onion
  • olive oil
  • romaine lettuce
  • spinach
  • tomato
  • cucumber
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Honey mustard salmon

Calories: 487.8
Carbs: 51.1 g
Protien: 32.0 g
Fat: 17.4 g

with brown rice and veg.

Ingredients
  • salmon
  • honey mustard
  • salt
  • pepper
  • garlic
  • brown rice
  • mixed vegetables
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Beef stir fry

Calories: 435
Carbs: 59.4 g
Protien: 33.5 g
Fat: 8.5 g

with mini potatoes + veg

Ingredients
  • beef sirloin
  • onion
  • green pepper
  • carrot
  • broccoli
  • stir-fry sauce
  • olive oil
  • mixed vegetables
  • salt
  • pepper
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Chicken pot pie

Calories: 395.7
Carbs: 395.7 g
Protien: 38.7 g
Fat: 10.1 g

with sweet potato fries and side broccoli & cauliflower

Ingredients
  • olive oil
  • chicken breast
  • onion
  • chicken
  • peas & carrots
  • salt
  • pepper
  • thyme
  • cheddar
  • whole wheat flour
  • baking powder
  • salt
  • olive oil
  • sweet potato
  • mixed vegetables
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Thai Chicken

Calories: 496.6
Carbs: 68.9 g
Protien: 40.0 g
Fat: 4.6 g

with couscous and side of veg.

Ingredients
  • chicken breast
  • couscous
  • thai sauce
  • onion
  • carrots
  • peas
  • mixed vegetables
  • pepper
  • olive oil
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Turkey Chili

Calories: 336
Carbs: 46.7 g
Protien: 31.8 g
Fat: 3.7 g
Ingredients
  • olive oil
  • yellow onion
  • garlic cloves
  • red bell pepper
  • extra lean ground turkey
  • chili powder
  • ground cumin
  • oregano
  • cayenne pepper
  • salt
  • diced tomatoes
  • chicken broth
  • red kidney beans
  • sweet corn
  • cheddar cheese
  • avocado
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