Breakfast Burrito

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

Eggs are the highest quality protein nature has to offer, and they make you feel very full. Studies have shown that they help with weight loss!


My Weight Loss Meal:

  • Breakfast Burrito




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1, Each, Egg
  • 3, Each, Egg Whites
  • 1, Cup, Shredded, Hashbrowns
  • 2, tablespoons, cheese, cheddar, shredded, reduced-fat
  • 1, tablespoon, bacon bits
  • 2, Tablespoons, Salsa
  • 1, Each, 8″ Tortilla
  • 1/4 teaspoon, garlic powder
  • Salt as needed
  • 2, Sprays, Vegetable Oil



Directions:

  1. In a small saute pan under medium heat, spray the pan with 3 sprays until lightly coated. Add the frozen hash brown potatoes in an even layer and press down lightly with a spatula. Cook them for about 5-7 minutes without stirring. Then, flip them over for an additional 6 minutes or longer until lightly browned and crispy.
  2. In the meantime, get a mixing bowl and whisk together the remaining ingredients until well combined.
  3. Once the hash browns are cooked through and crispy you can add the egg mixture to the pan and scramble for 2-3 minutes until egg is no longer watery and holds its form.
  4. Grab a dish and lay your tortilla on it.
  5. When the eggs are done you can evenly spread the scrambled egg mixture on your tortilla and fold it up to enjoy!

Egg White Omelet and Hashbrowns

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

Egg Whites are the best source of protein that nature has to offer, and scientific studies have shown they help with weight loss!


My Weight Loss Meal:

  • Egg White Omelet
  • Hash Browns




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Egg Omelet: 

  • 6 Egg, Whites (or 3/4 cup of Egg Whites)
  • 2 Sprays, or as needed, to lightly coat the pan
  • 1/8 Teaspoon, Salt
  • 1/8 Teaspoon, Pepper
  • 1/8 Teaspoon, Garlic Powder

For the Hash Browns:

  • 1 Each, Hash Browns



Directions:

For the Egg Omelet: 

  1. Under medium heat, lightly spray the pan to prevent egg whites from sticking.
  2. Combine all ingredient into a mixing bowl and stir until well combined.
  3. Allow to cook for 2 minutes or until you can easily lift the sides up with a spatula.
  4. Fold half of the egg whites on top of the other and allow to rest for 1 minutes. Turn off the heat.
  5. Take out of the pan and enjoy!

For the Hash Browns: 

  1. Follow package instructions for preparation method.

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.

Deli Sandwich With Fruit and Chips

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

This home-made option is a favorite among almost everyone, and can easily be shared with family or friends so that you can stick with your program while maintaining your relationships. Or, it makes for a great stand-by bring to work lunch.


My Weight Loss Meal:

  • Deli Sandwich
  • Baked Chips
  • Fresh Fruit




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Sandwich:

  • 3 1/2 ounces, turkey breast
  • 2 Each, slices, swiss cheese
  • 2 Slices, bread
  • 2  Teaspoons, Mayonnaise, low fat

Fruit

  • 1 Each, apple

Baked Chips

  • 1/2 cup, Potato chips, baked

 



Directions:

For the Sandwich:

  1. Evenly spread the mayonnaise on both sides of the sandwich.
  2. Layer the deli meat and cheese on one side of the sandwich.
  3. Take the other slice of bread and close up the sandwich to enjoy!

Deli Sandwich With Fruit And Chips

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe

This home-made option is a favorite among almost everyone, and can easily be shared with family or friends so that you can stick with your program while maintaining your relationships. Or, it makes for a great stand-by bring to work lunch.


My Weight Loss Meal:

  • Deli Sandwich
  • Baked Chips
  • Fresh Fruit




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Sandwich:

  • 2 1/2 ounces, turkey breast
  • 2 Each, slices, swiss cheese
  • 2 Slices, bread
  • 2  Teaspoons, Mayonnaise, low fat

Fruit

  • 1 Each, apple

Baked Chips

  • 1/2 cup, Potato chips, baked



Directions:

For the Sandwich:

  1. Evenly spread the mayonnaise on both sides of the sandwich.
  2. Layer the deli meat and cheese on one side of the sandwich.
  3. Take the other slice of bread and close up the sandwich to enjoy!

Deli Sandwich With Fruit And Chips

 Home-Made    lunch    1700 Calories/Day Plan     Print Flexcipe

This home-made option is a favorite among almost everyone, and can easily be shared with family or friends so that you can stick with your program while maintaining your relationships. Or, it makes for a great stand-by bring to work lunch.


My Weight Loss Meal:

  • Deli Sandwich
  • Baked Chips
  • Fresh Fruit




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For the Sandwich:

  • 2 1/2 ounces, turkey breast
  • 1 Each, slices, swiss cheese
  • 2 Slices, bread
  • 2  Teaspoons, Mayonnaise, low fat

Fruit

  • 1 Each, apple

Baked Chips

  • 1/2 cup, Potato chips, baked



Directions:

For the Sandwich:

  1. Evenly spread the mayonnaise on both sides of the sandwich.
  2. Layer the deli meat and cheese on one side of the sandwich.
  3. Take the other slice of bread and close up the sandwich to enjoy!

McDonald’s Premium Chicken Club Sandwich

 Home-Made    dinner    1900 Calories/Day Plan     Print Flexcipe

This delicious sandwich is packed with protein that will keep you full and satisfied and help you reach your weight loss goals.


My Weight Loss Meal:

  • Premium Premium Chicken Club Sandwich
  • Side Salad




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 Premium Chicken Club Sandwich
  • 1 Side Salad



Directions:

  1. You can enjoy this meal with water, seltzer or any of your favorite diet soda.
  2. You can select any dressing you most enjoy and measure out about one tablespoon with your side salad.

Cereal With Fruit

 Home-Made    breakfast    1700 Calories/Day Plan     Print Flexcipe

A high protein cereal will keep you feeling full and satisfied through your morning. Special K Protein, or similar high protein cereals, give more protein than typical cereal.


My Weight Loss Meal:

  • Cereal with Berries




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 1/2 Cups, Cereal, High in Protein
  • 3/4 Cups, Milk, 1%
  • 1/2 Cup, Berries



Directions:

  1. Combine all the ingredients for the cereal and enjoy!