Ham, Cheese and Spinach Omelette (with egg whites)
1 Slice
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
2 oz
Deli Counter Sliced Ham
1 Large
Egg, Raw
0.2 cup
Egg White
2 oz
Spinach
Bacon, Egg, and Cheese Sandwhich
2 Slice
Whole Wheat Bread
1 Slice
Cheddar Cheese
2 Slice
Bacon (Pan Fried)
1 Large
Egg, Raw
Apple
1 Large
Apple
Bacon
2 Slice
Bacon (Pan Fried)
Greek Yogurt and Berries
6 oz
Non-Fat Plain Greek Yogurt
1 tblsp
Honey
0.2 cup
Blueberries
0.2 cup
Raspberries
0.2 cup
Strawberries
No Bun Lean Burger
4 oz
90% Lean Ground Beef
1 Slice
Cheddar Cheese
1 tblsp
Ketchup (Catsup)
40 g
Onion
1 oz
Lettuce
Turkey Burger
4 oz
93% Lean Ground Turkey
1 Bun
Whole Grain Burger or Hot Dog Bun
1 Slice
Monterey Jack Cheese
1 tblsp
Ketchup (Catsup)
40 g
Onion
10 g
Lettuce
Baked Sweet Potato
1 Potato
Sweet Potato
0.5 tblsp
Butter (Unsalted)
Cheese and Onion Eggs
2 Large
Egg, Raw
1 Slice
Monterey Jack Cheese
1 tblsp
Butter (Unsalted)
80 g
Onion
16" Cheese Pizza
0.4 cup
All Purpose Flour
0.8 oz
Mozzarella Cheese (Low Moisture)
0.8 tsp
Olive Oil
0.1 cup
Tomato Sauce
0.1 Envelope
Active Yeast, Dry
0.1 tsp
Sugar
0.1 tsp
Salt
0.2 cup
Water
Spinach, Chicken and Goat Cheese Salad
2 tblsp
Olive Oil
3 oz
Skinless Chicken Breast, Raw
0.5 oz
Almonds
1 oz
Soft Goat Cheese
1 tblsp
Jam or Preserves
5 oz
Spinach
80 g
Onion
0.5 cup
Strawberries
0.2 cup
Blueberries
2 tblsp
Vinegar
Black Bean and Turkey Chili
4 oz
93% Lean Ground Turkey
1 tblsp
Olive Oil
3.8 oz
Canned Black Beans
3 oz
Green Beans
3 oz
Spinach
40 g
Onion
0.2 cup
Tomato Sauce
0.2 cup
Chicken Broth
Greek Yogurt Parfait
0.2 cup
Granola
6 oz
Non-Fat Plain Greek Yogurt
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Strawberries
Fruit Salad
0.2 cup
Banana
0.2 cup
Grapes
0.2 cup
Blueberries
0.2 cup
Melon, Cantaloupe
0.2 cup
Strawberries
Grilled Potato Wedges
1 Large
Red Potato
0.5 tblsp
Vegetable Oil
80 g
Onion
Skim Milk
1 cup
Skim Milk
Protein Shake
1 Scoop
Whey Protein Powder
Grilled Chicken Thigh
3 oz
Skinless Chicken Thigh, Raw
0.5 tblsp
Olive Oil
0.2 tsp
Black Pepper
0.2 tsp
Salt
Greek Yogurt
6 oz
Non-Fat Plain Greek Yogurt
Steamed Broccoli
4 oz
Broccoli
Peanut Butter
1 tblsp
Peanut Butter (No Added Salt)
Skinless Chicken Breast, Raw
25.5g
75%
Protein
3g
25%
Fat
0g
0%
Carbs
Mayonnaise
0g
0%
Protein
11.7g
100%
Fat
0g
0%
Carbs
Flour Tortilla
3.7g
10.9%
Protein
2.8g
18.1%
Fat
24.1g
71%
Carbs
Grated Parmesan Cheese
2.8g
27.1%
Protein
2.8g
59.7%
Fat
1.4g
13.3%
Carbs
Sesame Oil
0g
0%
Protein
13g
100%
Fat
0g
0%
Carbs
Green Beans
2.1g
23.7%
Protein
0.2g
6.4%
Fat
7.9g
69.9%
Carbs
Olive Oil
0g
0%
Protein
13g
100%
Fat
0g
0%
Carbs
Strawberries
1g
8.5%
Protein
0.5g
8.5%
Fat
11.7g
83%
Carbs
Whipped Cream
0.1g
5.5%
Protein
0.7g
85.7%
Fat
0.4g
8.8%
Carbs
Egg Noodles (Dry)
5.4g
14.8%
Protein
1.7g
10.5%
Fat
27.1g
74.7%
Carbs
Milk Chocolate
3.4g
5.8%
Protein
13.1g
50.2%
Fat
26.1g
44%
Carbs
Pork Sausage Link or Patty
4.4g
21.5%
Protein
7g
78.1%
Fat
0.3g
0.4%
Carbs
Butter (Unsalted)
0.1g
0.5%
Protein
11.5g
99.5%
Fat
0g
0%
Carbs
Whole Milk
7.7g
20.8%
Protein
7.9g
48.2%
Fat
11.7g
31%
Carbs
Peanut Butter (No Added Salt)
7.1g
14.9%
Protein
16.4g
77.4%
Fat
7.1g
7.7%
Carbs
American Cheese
5.1g
20%
Protein
8.7g
76.1%
Fat
1.4g
4%
Carbs
Bacon (Pan Fried)
3.9g
28.9%
Protein
4g
67.3%
Fat
0.2g
3.8%
Carbs
Heinz Tomato Ketchup
0g
0%
Protein
0g
0%
Fat
5g
100%
Carbs
Boneless Ribeye Steak (0" Fat), Raw
21.8g
33.9%
Protein
18.9g
66.1%
Fat
0.1g
0%
Carbs
Spinach
3.2g
49.9%
Protein
0.4g
15.3%
Fat
4.1g
34.8%
Carbs
Beef Tenderloin Steak (0" Fat), Raw
24.6g
59.3%
Protein
7.6g
40.7%
Fat
0g
0%
Carbs