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
  • Saut√© 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