Meal Plan

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Breakfast Oatmeal Avocado Toast

- 3/8c oatmeal - 1 slice toast


- 1/3c berries - 1 fried egg
- 1 scoop protein powder - 1/4 c Avocado
- 1T Flax/1t Chia - Tomatoes/radishes/sprouts
10:00 Smoothie Apple/1 Babybel cheese Yogurt/Protein Bar Banana/1T sunflower
- 1c frozen berries buNer
- 1 scoop protein powder
- Ice/Water
Lunch Sandwich or Wrap Freedom Template Chicken Quesadilla Egg Salad Wrap
- 1 torPlla or bread - 4oz lean protein - 1 torPlla - 6 hard boiled egg
- 4oz chicken/deli - 2c veggies - 1/4c cheese whites
meat/burger or 6oz shrimp - 1T fresh olive oil - 4 oz chicken - 1T light mayo
- 1 slice of cheese - Cooked 1/2c brown rice or 5oz - 2tsp buNer - 2t mustard (stevia
- Skinny girl dressing potato - Jalepenos/cilantro/lime for sweet)
- Unlimited veggies/greens - 2 cuPes or 1 apple - 2T nonfat plain
- 100 calorie chips Greek yogurt
- 2 cuPes or 1 apple - Salt

OpPons…
Garlic/onion powder,
pepper, dill relish
(sweet-stevia), basil,
chopped red onion,
chopped pickles
3:00 Protein shake/2 cuPes or 1 Smoothie from 10:00 1 Bag of Wilde chips
banana
3:00 Protein shake/protein bar 1c plain Greek yogurt w/ ranch 120 calorie or 3c
contd. seasoning or salsa & jalapenos/ homemade popcorn/
2 bell peppers or 10 oz tomatoes 2 babybels
Dinner Freedom Template Keto Pizza Strawberry Sunflower Salad Tacos
- 5oz lean protein - 2 keto torPllas - 2c chopped romaine - 5oz
- 2c veggies - Pizza sauce - 1/2c strawberries beef/chicken/pork
- 1T fresh olive oil/28g feta/1 - 5oz meat or 1oz pepperoni - 4oz grilled chicken - Unlimited leNuce,
egg - 1/4c cheese - 1T sunflower or cilantro,
- Cooked 1/2c brown rice or - Spinach/zucchini/tomatoes/etc pumpkin seeds tomatoes, onions,
4oz potato or 1 hard taco or as side salad with skinny girl - 28g feta jalapenos
shell dressing Dressing.. - Salsa
Layer and bake unPl cheese is - 2t olive oil - 1/4c cheese
melted - 1T balsamic vinegar - 2 hard taco shells
- A few drops of Stevia or 2 keto air fried
torPllas as a salad
PM 1/2c low carb Breyers in a wafer Yogurt w/ 5 strawberries and
cone/2 Andes mints Reddiwhip

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