Muffin and Fruit

 Restaurant    breakfast    1900 Calories/Day Plan     Print Flexcipe

If you want to meet a loved one out for breakfast, or just have a nice Saturday morning out to yourself, most breakfast places have muffins and fruit cups or a side of fruit. Being able to enjoy a sweet breakfast treat occasionally can fit into any well balanced weight loss program!


My Weight Loss Meal:

  • Muffin
  • Berries




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Muffin, 3.5 ounces
  • 1/2, Cup, Berries

Peanut Butter And Jelly Sandwich

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

This classic All American Favorite is perfect to pack on those busy weekday mornings, or to enjoy with the kids at home or on a picnic, and the protein shake lets you still get the weight loss nutrition you need!


My Weight Loss Meal:

  • Peanut Butter and Jelly Sandwich
  • Fresh Fruit
  • Protein Smoothie




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Sandwich

  • 2 Tablespoons, Peanut Butter
  • 2 Slices, Bread
  • 2 Teaspoon, Jelly
  • 1 Each, Orange

For the Protein Smoothie

  • 1 Scoop, Protein Powder
  • 1 Cup, Milk, 1%



Directions:

For the Sandwich

  1. Evenly spread the peanut butter on one slice of bread.
  2. On the the other slice, evenly spread the jelly.

For the Protein Shake

  1. Mix the protein powder in your milk for added protein.

Peanut Butter And Jelly Sandwich

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe

This classic All American Favorite is perfect to pack on those busy weekday mornings, or to enjoy with the kids at home or on a picnic, and the protein shake lets you still get the weight loss nutrition you need!


My Weight Loss Meal:

  • Peanut Butter and Jelly Sandwich
  • Fresh Fruit
  • Protein Smoothie




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 2 Tablespoons, Peanut Butter
  • 2 Slices, Bread
  • 2 Teaspoon, Jelly
  • 1 Each, Orange

For the Protein Smoothie

  • 1/2 Scoop, Protein Powder
  • 1/2 Cup, Milk, 1%



Directions:

For the Sandwich

  1. Evenly spread the peanut butter on one slice of bread.
  2. On the the other slice, evenly spread the jelly.

For the Protein Shake

  1. Mix the protein powder in your milk for added protein.

Peanut Butter And Jelly Sandwich

 Home-Made    lunch    1700 Calories/Day Plan     Print Flexcipe

This classic All American Favorite is perfect to pack on those busy weekday mornings, or to enjoy with the kids at home or on a picnic, and the protein shake lets you still get the weight loss nutrition you need!


My Weight Loss Meal:

  • Peanut Butter and Jelly Sandwich
  • Fresh Fruit
  • Protein Smoothie




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Tablespoons, Peanut Butter
  • 2 Slices, Bread
  • 2 Teaspoon, Jelly
  • 1 Each, Orange

For the Protein Smoothie

  • 1/2 Scoop, Protein Powder
  • 1/2 Cup, Milk, 1%



Directions:

For the Sandwich

  1. Evenly spread the peanut butter on one slice of bread.
  2. On the the other slice, evenly spread the jelly.

For the Protein Shake

  1. Mix the protein powder in your milk for added protein.

Panera Bread Bacon Turkey Bravo on Tomato Basil – Half

 Restaurant    dinner    1700 Calories/Day Plan     Print Flexcipe

This protein-packed, delicious sandwich fits right into your program and will keep you feeling full and satisfied.


My Weight Loss Meal:

  • Bacon Turkey Bravo on Tomato Basil – Half
  • Apple




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Half, Bacon Turkey Bravo on Tomato Basil
  • 1, Each, Apple



Directions:

  1. You can enjoy this meal with water, seltzer or any of your favorite diet soda. Panera Bread also has flavored no calorie teas such as plum ginger hibiscus, orange ginger mint, mango ceylan that you can enjoy if you want something flavored.
  2. This entree comes with a side option and can select the apple or chips if you prefer.

Toast With Almond Butter And Fruit

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

This is a really convenient, healthy breakfast that fits your weight loss needs and the needs of your busy schedule.


My Weight Loss Meal:

  • Toast with Almond Butter
  • Berries
  • Protein Smoothie




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • For the Toast:
    • 2 Slices, Toast
    • 1 Tablespoon, Almond Butter
    • 1/2 Teaspoon, cinnamon
    • 1/2 cup, Berries

    For the Smoothie: 

    • 1/2 Cup, Milk, 1%
    • 1/2 Scoop, Protein Powder



Directions:

For the Toast:

  1. If you desire, toast you bread to it’s desired doneness.
  2. Equally divide the nut butter and spread evenly on toast.
  3. Top each slice with berries (or fruit of choosing) and cinnamon.

For the Smoothie: 

  1. Whisk together all the ingredients until well combined.

Mixed Nuts

 Home-Made    Afternoon Snack    2200 Calories/Day Plan     Print Flexcipe


My Weight Loss Meal:

  • Mixed Nuts




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Mixed nuts, (almonds, cashews, walnuts, pistachios)

  •  3 Tablespoons, Mixed Nuts



Directions:

For Mixed nuts, (almonds, cashews, walnuts, pistachios)

  1. Measure out the quantity each time you have this snack to make sure you eat the correct amount.

Recipe Notes

You enjoy any nut variety such as almonds, pistachio, and walnuts. Some stores have mixed nut varieties based on what you most enjoy.

Mixed Nuts

 Home-Made    Afternoon Snack    1900 Calories/Day Plan     Print Flexcipe

Nuts contain a healthy fat in them that help to protect the heart. Any varieties are great to throw in your bag for a quick snack.


My Weight Loss Meal:

  • 7 teaspoons (about 1/8 cup) Mixed Nuts




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Mixed nuts, (almonds, cashews, walnuts, pistachios)

  • 7 Teaspoon Mixed Nuts



Directions:

For Mixed nuts, (almonds, cashews, walnuts, pistachios)

  1. Measure out the quantity each time you have this snack to make sure you eat the correct amount.

Recipe Notes

You enjoy any nut variety such as almonds, pistachio, and walnuts. Some stores have mixed nut varieties based on what you most enjoy.

Peanut Butter Protein Balls

 Home-Made    Afternoon Snack    1700 Calories/Day Plan     Print Flexcipe

Satisfying cravings and eating foods you enjoy is an important part of any weight loss diet. If you are someone that craves a sweet and rich treat occasionally, this is a great option.


My Weight Loss Meal:

  • 1 Peanut Butter Protein Ball




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Tablespoon quick oats (not instant or steel cut)
  • 1/2 Tablespoon peanut butter (preferably natural)
  • 1/2 teaspoon sugar
  • 1 teaspoon peanut butter powder (or sugar-free protein powder, such as vanilla or chocolate)
  • 1 teaspoon mini chocolate chips (or subsitute raisins or shredded sweetened coconut)
  • 1 teaspoon nonfat milk



Directions:

  1. In a small bowl, stir together the oats, peanut butter, sugar, peanut butter powder (or protein powder), and chocolate chips. As you stir, add milk 1 teaspoon at a time just until it forms a smooth, stiff dough.
  2. Scoop out about 1 heaping Tablespoon of dough and roll into a smooth ball.
  3. Place the ball on a plate or baking sheet, cover tightly with plastic wrap or foil, and refrigerate until firm (about 30 minutes).

Peanut Butter Protein Balls

 Home-Made    Afternoon Snack    1900 Calories/Day Plan     Print Flexcipe

Satisfying cravings and eating foods you enjoy is an important part of any weight loss diet. If you are someone that craves a sweet and rich treat occasionally, this is a great option.


My Weight Loss Meal:

  • 2 Peanut Butter Protein Balls




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1/8 cup quick oats (not instant or steel cut)
  • 3/4 Tablespoon reduced-fat peanut butter
  • 3/4 Tablespoon peanut butter powder (or sugar-free protein powder, such as vanilla or chocolate)
  • 1/2 Tablespoon mini chocolate chips (or subsitute raisins or shredded sweetened coconut)
  • 2 teaspoon nonfat milk



Directions:

  1. In a small bowl, stir together the oats, peanut butter, peanut butter powder (or protein powder), and chocolate chips. As you stir, add milk 1 teaspoon at a time just until it forms a smooth, stiff dough.
  2. Scoop out the dough 1 heaping Tablespoon at a time and roll into smooth balls.
  3. Place the balls on a plate or baking sheet, cover tightly with plastic wrap or foil, and refrigerate until firm (about 30 minutes).