2100-2300 calories
Savory Arugula & Olive Oatmeal Tuna & Cucumber Sandwich with Fruit
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Orange Chicken with Broccoli & Rice Strawberry Cottage Cheese Toast
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Apple Pie Protein Balls
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15 MINUTES
Oats (1 1/4 cup, rolled) Add the oats and water to a pot. Bring to a gentle boil over medium heat and
Water cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
Nutritional Yeast (3 tbsp) nutritional yeast and stir.
Extra Virgin Olive Oil Meanwhile, in a skillet over medium heat, add the olive oil. Once heated, add
Egg the eggs. Cook until the whites are set and the yolk is cooked to your liking.
Arugula (2 1/2 cup) Remove and set aside. In the same pan, add the arugula and cook over low-
medium heat, until just wilted, about 1 to 2 minutes.
Pitted Kalamata Olives (1/4 cup)
Sea Salt & Black Pepper (to taste) Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper. Serve and enjoy!
659 43g
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
21g Sodium 511mg
Oatmeal - 600-700" on the app.
75g Potassium 1263mg
Fiber 17g
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10 MINUTES
Canned In Water Tuna (4.75 In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
oz) until well combined.
Nonfat (0%) Plain Greek Yogurt Meanwhile toast the bread slices.
Mayonnaise
Add the tuna to one half of the toast, top with cucumber, and place the other
Whole Grain Bread (toasted)
half piece of bread over top. Serve with pear on the side and enjoy!
Cucumber (1/4 cucumber;
sliced)
Pear (1 medium pear;
substitute 1 small banana or 185 grams
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich
apple)
with Fruit - 500-600” on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
500 38g
15g Sodium 641mg
54g Potassium 793mg
Fiber 12g
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20 MINUTES
Chicken Breast (skinless, Cook rice according to package instructions or in a rice cooker.
boneless; 5 oz)
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
Coconut Oil medium heat. Add in the chicken and saute until cooked through and
Chicken Broth browned (about 10 minutes).
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
Navel Orange (zested and juiced) orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Molasses Simmer for 10 minutes, and then pour it into the skillet over the cooked
Tamari (substitute soy sauce) chicken. Mix well to coat and let simmer while you prepare the rest.
Red Pepper Flakes Lightly steam your broccoli then toss in olive oil and sea salt and black
Broccoli (chopped into florets; pepper to taste.
2 cups)
Turn the heat off the chicken (the sauce should be cooked down and
Extra Virgin Olive Oil
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
Sea Salt & Black Pepper (to taste) bowl and top with the orange chicken. Sprinkle with sesame seeds and
Sesame Seeds serve with cooked rice on the side. Enjoy!
Brown Rice (dry; 1/4 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice- 600-700" on the app.
675 46g
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
20g Sodium 1269mg
would be 135 grams (about 3/4 cup) cooked brown rice.
83g Potassium 1881mg
Fiber 10g
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5 MINUTES
Cottage Cheese (1/3 cup, full fat, Spread the cottage cheese evenly overtop the toast. Then top with
4%) strawberries and hemp seeds. Enjoy!
Whole Grain Bread (toasted)
Strawberries (1/4 cup, sliced)
Hemp Seeds
Log this meal on MyFitnessPal by searching "BWS Strawberry Cottage Cheese
Toast" on the app.
For added sweetness, drizzle sugar free maple syrup over top.
188 13g
7g Sodium 378mg Aim for a slice of whole grain bread to be between 70-100 calories per slice.
19g Potassium 283mg
Fiber 4g
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15 MINUTES
Oats (about 1/3 cup) Mix the oats, protein powder, chopped apples, almond butter, vanilla
Whey Protein Powder (1/2 extract, cinnamon, and ground ginger together in a bowl. Combine well.
scoop, vanilla) Form into 3 protein balls.
Apple (1/4 medium-sized;
Serve right away or allow to harden in the fridge/freezer for an hour. Enjoy!
chopped)
Almond Butter (2 tsp)
Vanilla Extract
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Apple Pie Protein Balls" on the
Ground Ginger
app.
266 19g
8g Sodium 30mg
31g Potassium 329mg
Fiber 6g
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