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
0.3 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
0.3 cup
Blueberries
0.3 cup
Raspberries
0.3 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
0.3 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
0.3 cup
Tomato Sauce
0.3 cup
Chicken Broth
Greek Yogurt Parfait
0.3 cup
Granola
6 oz
Non-Fat Plain Greek Yogurt
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Strawberries
Fruit Salad
0.3 cup
Banana
0.3 cup
Grapes
0.3 cup
Blueberries
0.3 cup
Melon, Cantaloupe
0.3 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
0.3 tsp
Black Pepper
0.3 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)
Onion
1.8g
11%
Protein
0.2g
2.3%
Fat
14.9g
86.8%
Carbs
Egg White
26.5g
84.1%
Protein
0.4g
3%
Fat
1.8g
13%
Carbs
Stonewall Kitchen Roasted Garlic Onion Jam
0g
0%
Protein
0g
0%
Fat
9g
100%
Carbs
Milk Chocolate Covered Peanuts
5.2g
10.1%
Protein
13.4g
58.3%
Fat
19.9g
31.6%
Carbs
Peanut Butter (No Added Salt)
7.1g
14.9%
Protein
16.4g
77.4%
Fat
7.1g
7.7%
Carbs
Banana
1.6g
4.9%
Protein
0.5g
3.3%
Fat
34.3g
91.7%
Carbs
Romaine Lettuce
0.6g
33%
Protein
0.1g
18.1%
Fat
1.5g
48.8%
Carbs
Italian Pork Sausage, Raw
16.2g
16.5%
Protein
35.5g
81.6%
Fat
0.7g
1.9%
Carbs
Whole Wheat Pasta (Dry)
8.3g
16.8%
Protein
0.8g
3.6%
Fat
42.5g
79.5%
Carbs
Boneless Pork Loin Chop, Raw
39.9g
55.8%
Protein
12.8g
44.2%
Fat
0g
0%
Carbs
Olive Oil
0g
0%
Protein
13g
100%
Fat
0g
0%
Carbs
Apple
0.6g
2%
Protein
0.4g
3%
Fat
29.8g
95%
Carbs
White Rice, Cooked
3.5g
10.5%
Protein
0.3g
2%
Fat
36.7g
87.4%
Carbs
Semolina
21.2g
14.1%
Protein
1.8g
2.6%
Fat
121.6g
83.3%
Carbs
Canned Red Beans (Solid and Liquid)
13.4g
25.8%
Protein
0.9g
4%
Fat
38g
70.2%
Carbs
Skinless Chicken Breast, Raw
25.5g
75%
Protein
3g
25%
Fat
0g
0%
Carbs
Pecans
1.8g
3.6%
Protein
20.4g
93.7%
Fat
3.9g
2.7%
Carbs
Chicken Wing, Fried (in flour)
8.4g
32.6%
Protein
7.1g
62%
Fat
0.8g
5.3%
Carbs
Fresh Mozzarella Cheese
6.3g
29.6%
Protein
6.3g
67.1%
Fat
0.6g
3.3%
Carbs
Red Table Wine
0.1g
0.3%
Protein
0g
0%
Fat
3.8g
99.7%
Carbs
Beer
1.6g
4.3%
Protein
0g
0%
Fat
12.6g
95.7%
Carbs