2154 Calorie Meal Plan

Protein
136 g

Carbs
245 g

Fat
70 g

Fiber
39 g

Blueberry Bowl

1 cup frozen wild blueberries (thaw in microwave)
1 cup plain low-fat Greek yogurt
3/4 cup (20 g / 0.71 oz) raw oats
3 teaspoons honey

1 medium apple with 2 tablespoons peanut butter

4 oz (113 g) (raw weight) (1/4 pound) turkey burger (93% lean)
Whole grain bun
1 tablespoon lite mayo (ketchup and mustard if desired)
1/2 medium or 1 small avocado, lettuce, tomato, dill pickle
2 Cuties Mandarin oranges

Protein smoothie: 1 scoop plant based protein powder (25 g per scoop low carb low fat), water, and 6 frozen strawberries

4 ounces (113 g) (raw weight) chicken breast
1 cup diced zucchini
2 cups broccoli florets
3 mini sweet peppers
Sauté the above with cooking spray in a nonstick pan
1/2 cup organic marinara sauce
2 oz (57 g) (dry weight) whole grain pasta cooked
4 tablespoons parmesan cheese

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