Example Day 3 of Macro Counting

Hopefully you are having a bit of success and not going stir crazy, but for those of you who are- IT DOES GET BETTER. You are making a drastic change that will shock your body and it will take time to adjust. If you start to lose it, have a protein shake or try a new recipe to distract yourself. In the beginning it does feel a little “all-consuming”, but trust me- it does get better. Sooner than you know it macro counting will become second nature. You’ll soon start seeing a plate full of food as carbs, protein, and fat instead of a meal. Remember, you are fueling your body by sticking to your ratios.

Breakfast

1 slice of Ezekiel or Whole Grain Bread

1Tbls Sugarfree Jam

2 Egg Muffins

  • 1 Dozen Eggs ( I usually use 4 whole eggs and 8 egg whites)
  • 2c Chopped Veggies (Peppers, Onions, Mushroom, Spinach)
  • 1c Skim Milk/Soy Milk
  • Optional: Ham, cheese, sausage (Depending on how it fits your macros!)

Egg Muffins

Pre-heat oven to 350 degrees. Scramble egg/egg whites and milk. Pour into muffin tin- fill each space halfway. Then sprinkle in veggies and other toppings. Bake for 20-25 minutes, edges will start to brown.  I tend to make these the day I go grocery shopping and eat them for breakfast or snacks during the week.~65 Calories: 3g Carbs, 6g Protein, 3g Fat each

This is just an example, if you need more protein per meal eat three egg muffins, more carbs? eat two slices of toast, less fat? don’t add meat or cheeses, or use all egg whites. Always stick to your individual ratios!

~215 Calories: 24g Carbs, 16g Protein, 6g Fat

Snack

Green Sludge Protein Shake (See Recipe in Example Day 1)

~180 Calories: 11g Carbs, 28g Protein, 3g Fat

Lunch

6oz Baked Chicken Breast

4oz Baked Sweet Potato

2oz Fresh Sugar Snap Peas

~270 Calories: 30g Carbs, 38g Protein, 2g Fat

Snack

Protein Bar (Clif Builder Bar, Quest Bar, Krave)

~270 Calories: 31g Carbs, 20g Protein, 8g Fat

Dinner

Fish, Rice, & Beans

  • 6oz Tilapia (I season mine with Mrs. Dash Fiesta Lime- Calorie/Sodium Free!)
  • 1/2c Long Grain Brown Rice
  • 1/2c Fat Free Refried Beans

~360 Calories: 38g Carbs, 43g Protein, 4g Fat

Snack

1c Greek Yogurt (Dannon Light & Fit 2x Protein is the best protein wise 18g per cup!)

1c Fresh Berries

~215 Calories: 30g Carbs, 20g Protein, 1g Fat

Yogurt

 

Post-workout

1 Protein Shake

1 Apple

~185 Calories: 20g Carbs, 25g Protein, 2g Fat

 

Totals for the day:~1695 Calories: 184g Carbs, 190g Protein, 26g Fat

 

This is just a rough outline, adjust the portion sizes to match your macro ratio. This is very high carb and protein, and low-fat, adding things like cheese, avocado, and peanut butter are good fats to add here and there if they fit in your macros. A scoop of peanut butter at the end of a long day can be a mood booster and curb your sweet tooth, but never reward yourself with food. Food is fuel not a reward.

Happy Counting!

Example Day 2 of Macro Counting

Trader Joe’s is by far one of my favorite places to grocery shop. I’ll admit that it is pricey but you pay for the value you get. I use a few of my favorite TJ items in the follow meal plan. Visit one soon, shop around, read the labels and be shocked by the great alternatives they offer.

 

Breakfast

1 Egg

1 Boca Burger

1 Medium Apple

2Tbls. Better’n Peanut Butter (See Peanut Butter Review for more Info!)

~335 Calories: 38g Carbs, 23g Protein, 10g Fat

Snack

1 Small Banana

2oz. Low Fat Jerky (Trader Joe’s  Turkey and Buffalo are my personal favorites)

~210 Calories: 35g Carbs, 23g Protein, 0g Fat

turkey jerky

Lunch

2c Mixed Greens

4oz Salmon

2Tbls. Fat Free Salad Dressing

~275 Calories: 9g Carbs, 25g Protein, 15g Fat

Snack

2 Banana Bread Protein Muffins

  • 1 Large Ripe Banana
  • 3/4c Egg White
  • 1/2c Greek Yogurt (I use Dannon Light & Fit 2x Protein)
  • 3/4c Oats
  • 2scoops Vanilla Protein Powder
  • 1tsp Baking Powder
  • 1tsp Baking Soda
  • 1/2trp Cinnamon

Preheat oven to 350 degrees. Place all ingredients in a food processor or blender, blend until mixture is smooth. Divide evenly into 12 spot muffin tin (use liners!). Bake for 15-20 until edges start to brown. (60 Calories: 9g Carbs, 7g Protein, 1g Fat)

~120 Calories: 18g Carbs, 14g Protein, 2g Fat

muffin

 

Dinner

Healthy Spaghetti

  • 4 Trader Joe’s Fully Cooked Frozen Meatballs
  • 1/2c Tomato Sauce
  • 1c Steamed Zucchini

~300 Calories: 24g Carbs, 28g Protein, 11g Fat

I use this handy gadget to make my zucchini like noodles!

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BUY HERE!

Snack

1 Protein Shake

1 Cup Fat Free Cottage Cheese

~270 Calories: 17g Carbs, 47g Protein, 7g Fat

Total for the Day: 1510 Calories: 141g Carbs, 160g Protein, 45g Fat

 

Remember, this is just an example. Cater your serving amount to fit your individual macros.

Example Day 1 of Macro Counting

It’s crucial to remember that you need to stick to your ratios. Once you figure them out based on your age/weight/activity level/goals you can better portion out quantities of food to fit your macros. See post on Calculating Your Metabolic Rate.

Breakfast

Scrambled Eggs [1- whole egg & 2/3-egg whites (depending on your ratios)]

2 Tbls Salsa

1 Slice of Ezekiel or Whole Grain Bread

  • 1Tbls Sugar Free Jam (10 calories 2g carbs, 0g protein, 0g fat)

or

  • 1Tbls PB2** (23 calories 2g carbs, 2g protein, 0g fat)

1 Extra Large Cup of Coffee (Black or with Sugar/Calorie Free Flavoring)

 ~250 Calories: 22g Carbs, 20g Protein, 9g Fat

Image

Snack

Green Protein Sludge

  • 1/3c Raw Spinach
  • 3oz Milk/Soy Milk
  • 1 Scoop Protein
  • 1/3c Frozen Fruit

~180 Calories: 11g Carbs, 3g Fat, 28g Protein

I’ve done quite a bit of experimenting with this and this is by far the best combination…I’ve choked down several failed attempts in order to not waste protein so trust me on this- it’s worth a try. Here’s the trick to it: Start with the spinach and milk and blend them together, then add protein and slightly tap the pulse button so it doesn’t explode and get stuck to the top and sides, finish off by adding fruit and blending till it’s smooth. This is great to drink right out of the blender but my favorite thing to do is triple the batch, separate in to different single serving containers, and freeze. Then when I pack my lunch for the day I grab one and eat it around 10 so it’s still a bit frozen and I can eat it with a spoon like ice cream. It seems crazy and it looks disgusting but I look forward to it every day! Try it, tell me what you think!

Image

Lunch

1 Packet of Tuna in Water (I add pepper)

1c Cucumber Slices

1c Green Peppers Slices

1 6oz Greek Yogurt

~250 calories: 31g Carbs, 31g Protein, 0g Fat

Simple grab and go lunches make counting your macros easy. I tend to prep all my veggies and portion them into individual servings the day I by them. Grabbing a packet of tuna, a yogurt, and veggies is easy- leaving no room for excuses.

Snack

1c Baby Carrots

2Tbls Humus

2 Hard Boiled Eggs WHITES ONLY!

~150 Calories: 18g Carbs, 10g Protein, 4g Fat

You know what I like about carrots and humus? Carrots can hold the amount of humus I like to eat per bite. Staying within 2 tablespoons of humus takes basically all the self-control I possess. I usually end up eating 4 carrots with humus and 6 plain carrots. Hard boiled eggs are simple, boil a dozen at a time, peel right before you eat, and ditch the yoke to save fats for other things. Besides, hard-boiled yolks are gross unless you’re making them into deviled eggs which definitely does not fit into my macros.

Dinner

Fajitas

  • 4oz. Chicken Breast
  • 1/2c Sliced Peppers
  • 1/4c Sliced Onion
  • 1/4c Avocado
  • 1 Multi-grain Tortilla

~300 Calories: 29g Carbs, 33g Protein, 11g Fat

Snack

1/2c Cottage Cheese

1 Large Apple

2Tbls PB2**

~250 Calories: 32g Carbs, 17g Protein, 5g Fat

Post Workout (Whenever yours is!)

1 Scoop Protein Shake

1 Rice Cake

~190 Calories: 17g Carbs, 26g Protein, 1g Fat

Total: ~1415 Calories: 140g Carbs, 150g Protein, 33g Fat

It’s not perfect by any means, but it’s a good place to start. Make sure you adjust the amounts to fit your ratios. This meal plan is high protein seeing as that is one of hardest macro-nutrients to hit in your ratio. Remember this is just an example. This fits my macros as a 135 pound active female, a male could probably double this to hit his macros. It all depends on your personal ratios and caloric intake! Feel free to post questions of comments, we can work through this together!

**PB2 IS ONE OF THE BEST THINGS THAT HAS EVER HAPPENED TO ME! It tastes just like regular peanut but has a heck of a lot less fat and calories!  Read more about it here: Peanut Butter Review

Macro Counting Basics

 

Macronutrients

Macronutrients are the nutrients that your body uses for energy. Macronutrients consist of carbohydrates, proteins and fats. The macro counting approach itself focuses on the ratio of these nutrients you consume throughout the day. While each of these macro-nutrients provides calories, the amount of calories that each one provides varies:

  • Carbohydrate provides 4 calories per gram.
  • Protein provides 4 calories per gram.
  • Fat provides 9 calories per gram.

Based on your individual goals, I will help you calculate your ratios and generate a specific diet plan to help you reach them.

 

The Breakdown

Carbohydrates

In the macro counting diet the largest portion of your calories come from carbohydrates, or carbs.  The three major types of carbohydrates are Simple Carbohydrates, Complex Carbohydrates, and Fiber.

  • Simple carbohydrates are sometime called simple sugars, mainly because they contain either natural or added sugar.  Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products.  They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.  Our focus is to intake all simple carbohydrates in the form of naturally occurring sugars rather than processed or refined sugars.
  • Complex carbohydrates, called starches, are carbs that are made from several linked strings or chains of sugars. Complex carbs are often healthier than simple carbs because in addition to being starchy, they also provide you with some of your dietary fiber. Examples of complex carbs are corn, bread, cereal, pasta and rice. Our focus is to intake complex carbs in the form of whole grains, fruits, and vegetables.
  • Fiber is the third type of carbohydrate, it falls into the complex carb category but does not act like the other two forms of carbs. Your body can’t completely digest fiber, so it can help promote regular digestion. Whole grains and many fruits and vegetables, including dark leafy greens and orange-colored fruits and vegetables are rich in fiber. Lentils, peas and dried beans are also fiber-rich foods that can contribute to a healthy digestive system. Our focus is to consume a healthy about of fiber naturally through the foods in our diet.

Protein

Protein is a very important part of a healthy diet. Protein is needed to repair and create new cells, tissues, hormones, enzymes and muscles and a lack of protein can prevent these processes from being carried out correctly. Basically proteins are made up of long chains of amino acids. There are 22 different types of amino acid and the body needs all of them to function properly. Our focus is to track how many fats and carbs are in your protein choices, and how to correlate the ratios to match your personal ratios.

Fats

Fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight. The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being. Fats include foods such as oils, butter and nuts, and are also found in meats and certain fish. When following the macronutrient diet, strive to obtain your fat calories from sources low in cholesterol. Plant and nut derived oils do not contain cholesterol; some, such as flax seed oil, contain omega fatty acids, which may provide health benefits.

Where To Start

1.    The best place to start is to decide what your goal is (Click  Here For Guidelines for  Goal Setting):

  • Health & Longevity
  • Weight Loss
  • Strength Gain
  • Endurance

2.    Buy a digital food scale.

  • This is a huge but necessary step. You will need to weigh and measure everything for the first few weeks until you really understand serving sizes of what you consume.    

3.   Calculate your macros.

Using the If It Fits Your Macros (IIFYM) Calculator is a great place to start. You can base your macros on your goals, specific body type, energy levels, and workout routine. http://iifym.com/iifym-calculator/

4.    Decide how you will track your macros.

  • There are multiple apps and online resources that make this simple, or you can do it the old fashioned way with pen and paper!

5.    Breathe. Once you’ve made it this far it is easy and will become second nature sooner than you’d think.

6.    Weigh Everything You Eat!

7.    Log Everything You Eat!

8.    If you go over on your macronutrients one day, subtract it from the next. Think of the week as a whole at that point, one day does not ruin a whole week!

9.    Drink plenty of water.  Think 80 oz or more!

10. Collaborate with others counting their macros for tips and tricks, struggles and success!

 

The following are example days, always make sure to cater your nutrition to your own individualized macronutrient goals:

Example Day 1

Example Day 2

Example Day 3

Example Day 4

 

 

 

Protein Peanut Butter Balls

I’m a sucker for anything with peanut butter. Add some protein to the mix and I’m sold. This recipe is good to have handy when you’re surrounded by sweets! So this Halloween, make and share these little treats as you celebrate!

Ingredients:

  • 2 cups creamy or crunchy peanut butter
  • 2 scoops protein powder (chocolate or vanilla)
  • 2 ripe bananas mashed
  • 2 tbsp ground flax seed

**Add in candy corn, chocolate chips, or your favorite candy pieces if you have room in your macros for it!**

Directions:

  • In a large bowl, mix to together peanut butter, protein powder, bananas, and flax seed.
  • Mold the mixture into walnut-sized balls and place them in a container lined with parchment to separate the layers.
  • Freeze at least 2 hours before serving, best if frozen overnight

~255 Calories: 15 grams of Fat, 15 grams of Carbs, 15 grams of protein

Healthy Foods that aren’t “Healthy”

Classifying any food as healthy or un-healthy is ignorant. All food has nutritional value. It may not be the best value for your daily nutrition but it also may not be the worst. As social media storms through leaving opinions left and right, many are left confused as to what they should be fueling their day with. Such articles, Instagram photos, and trendy super-foods are never discussed in correlation to their portion sizes, macronutrients, or moderation. This kind of marketing leads people astray from achieving their goals. Newsflash: There is no food you can eat copious amounts of and still consider it healthy. So to set the record straight I’ve written the following list of healthy foods that aren’t “healthy” in excess.

Nut Butters– When you see nut butters, you should see a source of fat and energy. Consuming nut butters in the correct portion size of 2 tablespoons when you need energy is a great way to give yourself a boost. Casually eating half a peanut butter jar throughout the day will most likely exceed your fat needs for the day. When you exceed your need for any nutrient, it can be stored as fat. Moderation is key when it comes to consuming nut butters.

Oatmeal– A client once told me “I eat oatmeal 3 times a day because it is healthy.” This sort of thinking is directly associated with how ideas and information are shared in the health industry. Oatmeal is a great source of carbs that also contain protein, but by no means should your whole diet consist of it. Consuming oatmeal on a daily basis is a great way to consume complex carbs, beyond that oatmeal is no healthier that bread, rice, or pasta.

Trail Mix– Nuts, like nut butters, are a great source of fat and energy. Adding in a little dried fruit or some chocolate to sweeten the deal can make a great snack. However, trail mix as a snack can quickly become an over-indulgent meal. A serving size of trail mix is usually a quarter cup or a handful…not a whole bag or an ‘eat until you’re full’ snack. Always make sure to use portion control when consuming this addicting snack.

Fruit– Often people think fruit is overly-healthy and can be consumed in any and all quantities. But just like all food, anything consumed in excess is unhealthy. When consuming fruit, think of a serving as the size of your fist, only consume one serving per sitting. Fruit is also considered healthy because it is a good source of fiber which is true. Fruit is also a source of sugar and because of that you want to consume it in moderation.

Olive/Coconut/Seed Oil– Any oil is a formation of lipids or fat. In moderation, fat is a key part of your diet. Using any oil in excess can cause your body to store it as fat because your body has no need for it, nor the ability to immediately put it to use. Regardless of the kind or purification of oil, it still is fat and should be consumed in moderation.

Multigrain ItemsJust because something is whole wheat, whole grain, or multi-grain does not automatically make it healthy. Consuming a whole grain item versus a white or processed item means that you are consuming complex carbs versus simple carbs. Each have their place in nutrition, but one is not better than the other.

Brown Rice– As with multi-grain versus white, brown rice is also no better than white rice. It is a complex carb, whereas white rice is a simple carb. Depending on your nutrition, you need both in your diet to sustain good health.

Dark Chocolate– Dark chocolate has a higher cocoa content and lower sugar content. It is still a confectionery sweet that should be consumed in moderation. A perk of dark chocolate is that it is rich in anti-oxidants and sometimes stress relieving because it releases certain hormones when consumed.

Diet Soda– Soda in general is a very chemically processed beverage. Although diet soda is sugarfree, the artificial sweeteners used to replace the sugar are very tricky to play around with. The occasional diet soda to curb your sweet tooth is fine, but regular over-consumption can lead to digestion discomfort and distress, not to mention the negative effects it can have on your teeth.

Gluten Free Items– Gluten seems to have gotten a bad reputation in the past year or so. As it now receives the blame for people’s excess weight gain and inability to lose weight, people hardly do their research to understand what gluten even is. Gluten is a protein found in wheat. Although some people with Celiac’s disease need to stay away from gluten, there is no harm in the rest of us consuming it.

Low Fat ItemsLow fat does not mean you will lose fat. Rather, low-fat is an alternative to items more rich in fat. Fat in itself is not bad for your diet, but needs to be consumed in moderation.

Sugarfree Items– Just like diet soda, sugarfree items are packed full of artificial sweeteners. These artificial sweeteners, though low calorie, can create a slew of health issues you most likely will want to avoid. In small amounts, the chemicals in artificial sweeteners can be consumed, but can become toxic the more you consume them.

Greens Supplements- Greens supplements are not a fix all for your health. They are a supplement. If you consume no fruits and vegetables, greens supplements will work wonders for you because your body is finally getting the vitamins and minerals it craves. For those that regularly consume fruits and vegetables, greens supplements are only recommended to be used on an as needed basis.

Protein Supplements– Just like greens supplements, protein supplements are not a fix all or a weight loss product. Protein supplements are used to supplement your daily protein consumption. Although the best way to consume protein is from whole food sources, these supplements can be a great way to meet your protein needs.

After reading through this list, I hope you found some common themes: Moderation, Portion Control, and understanding the nutritional value of the food you’re consuming.

Next time you’re thinking about “eating clean” or “eating healthy” make a list. At the top of the list write “Foods I Can’t Eat”, then list the foods you “can’t” eat when eating “healthy” or “clean”. Then when you’re done with the list cross out the title “Foods I Can’t Eat” and instead write “Foods I Can Eat in Moderation”. Think of food as an opportunity to nourish your body with the nutrients it needs.

Things I cant EatThings I can Eat

 

Reverse Dieting

Reverse dieting is essentially the opposite of calorie cutting. Instead of continuously dropping calories from your diet, you slowly increase calories. By gradually increasing your fats, carbs, and protein you are allowing your body to adapt metabolically and eventually amplify its metabolic capacity. This is a slow but worthwhile process. There are no short cuts or instant results when reverse dieting.

To begin reverse dieting, you must first understand where your own personal maintenance level is. In simple terms, you need to know your daily caloric output and match it with your nutritional caloric input. For those coming from a very, very low caloric diet, this process will be even slower because you will need to work up to your maintenance level and allow your body to become accustom to it.

When is it appropriate to reverse diet?

  • You have metabolic damage from yo-yo dieting
  • You have leaned out but want to eat more
  • You are on a very low-calorie diet and still not losing weight
  • You are working to gain lean muscle while increasing metabolic capacity
  • You are coming off of a competition prep that required you to be at a very lean state

My personal recommendation for anyone interested in reverse dieting is to get a coach. If you want to go at it alone, try the following steps:

  1. Find your maintenance level. (Or work to it if you’re on a very low caloric diet)
  2. Increase calories 50-100 at a time based on what you’re comfortable with and how your body reacts.
  3. Track your progress with pictures not the scale.
  4. See your strength and stamina increase.
  5. Stop when you no longer feel the benefits or feel too fluffy.
  6. Enjoy your new and higher maintenance level!

If you have questions feel free to comment or contact me!

 

Ohhhh Fudge!

I’m not going to lie, it’s really hard to control my sweet tooth. After quite a bit of experimentation, I’ve finally nailed something edible enough to share. I like to call it Fitness Fudge. It falls into clean eating…sorta, but I definitely can make this fit into my macros. It’s pretty simple, try to be consistent with the ratios- if anything ditch the chocolate chips and add extra protein. I played around with it for a while, it’s fun to eat your mistakes!

 

Fitness Fudge

Ingredients:

  • 1/4 cup Milk/Soy/Almond
  • 1/4 cup or 1 Scoop of Chocolate Protein Powder
  • 1/4 cup Natural Peanut Butter (creamy or crunchy)
  • 1/4 cup Dark Chocolate Chips

~135 Calories: 7g carbs, 11g Protein, 8g Fat 

Directions:

In a microwave safe bowl mix together the almond milk and chocolate protein powder, add in the peanut butter and chocolate chips, stir, and microwave for about 20 seconds or until the chocolate chips begin to melt slightly. Stir the mixture together and pour into a small glass dish. If you like chunks of chocolate in your fudge, skip the microwave! Since this recipe only makes about 6 pieces of fudge, I just poured the mixture into glass dish sprayed with a bit of baking spray or onto wax paper. Refrigerate  about 45 minutes.

For the LOVE of Peanut Butter

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I love peanut butter. I eat it on everything and anything, even straight out of the jar. However, I do not love how high in fat it is. I hate to waste my allotted fat for the day on one meal, so I’ve done some extensive research trying to find some alternatives. Here are the top low fat peanut butter substitutes in my book, best price and nutritional content.

PB2 $3.99

pb2-jar-web

PB2: Powdered Peanut Butter

INGREDIENTS:

Roasted peanuts, sugar, salt.

Serving size: 2 Tablespoons (12 grams)

Servings per container: 15

45 Calories: 5g Carbs, 5g Protein, 1.5g Fat

cpb2_1

Chocolate PB2

INGREDIENTS:

Roasted peanuts, cocoa powder, sugar, salt.

Serving size: 2 Tablespoons (12 grams)

Servings per container: 15

45 Calories: 6g Carbs, 4g Protein, 1g Fat

This product reduces the fat by removing most of the oil. You mix the powder with water to create the peanut butter consistency you are used to. This product is also amazing for baking. You can buy this at Whole Foods, GNC, and directly online.

Better ‘N Peanut Butter $4.99

jarRegular

Ingredients:

PEANUTS, TAPIOCA SYRUP, PURE WATER, DEHYDRATED CANE JUICE, RICE SYRUP, VEGETABLE GLYCERIN, SOY FLOUR, SALT, TAPIOCA STARCH, NATURAL FOOD FLAVORS, PAPRIKA & ANNATO, CALCIUM CARBONATE, LECITHIN, VITAMINS E & C (ANTIOXIDANTS).

100 Calories: 13g Carbs, 4g Protein, 2g Fat

You can buy this online or at Trader Joe’s.

Do not eat this peanut butter jello-y weirdness unless you are desperate!

 

Walden Farms Peanut Spread $5.99

Peanut_spread

Ingredients: http://www.waldenfarms.com/nutrition_facts.html#

0 Calories: 0g Carbs, 0g Protein, 0g Fat…. WOOOOOF I’m usually a huge advocate for Walden Farm’s calorie free products but this is a hard pass in my book.

Summer Salads

Life is very fast paced and it’s not always easy to pack a meal on the fly. I find it best to bake a pan of chicken breasts Sunday night and use them throughout the week. They are great plain, with a sweet potato, or tossed in a salad. Here are a few of my favorite simple salads. Plan them around what you have for dinner the night before, or make them on their own. Simple but satisfying.

Chopped Chicken & Apple Salad

Ingredients:

  • 1 Chicken Breast
  • 2c Lettuce
  • 1 Small Apple
  • 2tbls Vinaigrette

Shades of Green Chopped Salad

Ingredients:

  • Chicken Breast
  • 2c Lettuce
  • 1 Apple, chopped
  • 1/2 Avocado, chopped
  • 1/2 Cucumber, chopped
  • 1/4c Craisins/Raisins
  • 1/4c Blue Cheese
  • 1 Lemon Half, squeezed- used as dressing

Southwest Taco Salad

Ingredients:

  • 1 Chicken Breast
  • 2c Lettuce
  • 1/2c Black Beans
  • 1/4c Red Onion
  • 1/2 Avocado
  • 2tbls Salsa or Fresh Pico as dressing

Chicken-Pecan Salad

Ingredients:

  • 1 Chicken Breast
  • 2c Lettuce
  • 1/4c Chopped Pecans
  • 1/4c Craisins
  • 2tbls Vinaigrette

Classic Greek Salad

Ingredients:

  • Chicken Breast
  • 2c Lettuce
  • 1/4c Red Onion
  • 1/4c Olives
  • 1/4c Blue Cheese

Or just improvise and use whatever is left in the fridge!!
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Grocery List

  • 5 Chicken Breasts
  • 10c Your choice of Lettuce
  • 2 Apples
  • 1 Lemon
  • 1 Avocado
  • 1 Cucumber
  • 1 Red Onion
  • 1/2c Black Beans
  • Salsa
  • Olives
  • 1/2c Blue Cheese
  • Pecans
  • Craisins/Raisins
  • Low fat/ Fat Free Vinaigrette