1704 Calorie Meal Plan

Protein
128 g

Carbs
172 g

Fat
56 g

Fiber
22 g

Cranberry Oatmeal

1/4 cup dried cranberries
1/2 cup (40 g / 113 g) raw oats cooked
1/2 cup almond milk
2 teaspoons honey or brown sugar

1 medium (5 oz / 142 g) apple and 2 tablespoons peanut butter

Salmon and Rice Bowl

6 ounces (170 g) fresh (cooked) or smoked salmon
1/2 cup cooked Jasmine rice
1/2 cup green peas
1/2 cup red cabbage
1 tablespoon teriyaki sauce.

Protein shake: Protein powder (to equal 25 g of protein) and water

8 ounces (227 g) (raw weight) lean (93%) ground turkey
1 cup diced zucchini
1 cup sliced mushrooms
Sauté the above in a nonstick skillet with 1 tablespoon olive oil

add

1/2 cup organic marinara sauce
1 oz (28 g) (dry weight) brown rice pasta cooked

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