🔢 Total Daily Macros (Approximate):
Calories: 1,435 kcal
Protein: 121.7g
Carbs: 69.9g
Fat: 77.2g
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🍵 Morning Start – Dandelion Root Coconut Tea
2 tumblers with creamer
Estimated Macros:
Calories: 200 | Protein: 0g | Carbs: 4g | Fat: 20g
🍳 Baked Omelet – High-Protein, Low-Carb Meal
Estimated Macros:
Calories: 257 | Protein: 35.4g | Fat: 10.1g | Carbs: 6.0g
This is a fantastic high-protein, low-carb meal—perfect for breakfast or post-workout!
Ingredients:
5 egg whites + 1 whole egg
½ cup 2% Mexican cheese
2 tbsp 2% Good Culture cottage cheese
¼ cup diced yellow bell pepper
¼ cup diced ham
2 tbsp diced onion
¼ cup chopped spinach
¼ cup Rotel (tomatoes with green chilies)
Instructions:
Preheat oven to 375°F (190°C).
Lightly grease a 7.5″ x 7.5″ nonstick pan.
Whisk eggs and mix in cottage cheese, salt, pepper, and seasonings.
Stir in remaining ingredients and pour into the pan.
Bake for 18-20 minutes, until set and golden.
Let cool 2–3 minutes before slicing and serving.
🥗 Lunch – Cobb Salad – Estimated Macros:
Calories: ~361 | Protein: 21.4g | Carbs: 16.9g | Fat: 21.9g
Includes: iceberg, spinach, mushrooms, cherry tomatoes, onion, cucumber, egg whites, ham, and 2 tbsp of Hidden Valley Ranch & 2 tbsp of Bolthouse Farms Yogurt Ranch
🍕 Dinner – Pizza Topping Stuffed Bell Peppers + Pineapple
High-protein, lower-fat, and full of flavor!
Ingredients (Serves 4):
3 large bell peppers, halved and deseeded
1 lb extra lean ground beef
1/2 small onion, chopped
1 cup mushrooms, chopped
¼ cup sliced black olives
15–20 slices turkey pepperoni, chopped
¾ cup 2% Good Culture cottage cheese
¼ cup grated Parmesan
1 cup shredded 2% mozzarella (divided)
¼ cup Rao’s or Ragu (no sugar added)
Seasonings: Italian blend, garlic powder, salt, pepper
Optional: red pepper flakes
Instructions:
Preheat oven to 375°F (190°C).
Brown ground beef; drain and rinse.
Sauté with onions, mushrooms, sauce, cottage cheese, and seasonings.
Stuff peppers, top with olives and turkey pepperoni.
Bake 12 minutes, top with mozzarella, then bake until melted.
Add:
1 cup fresh pineapple on the side
Estimated Macros (per full stuffed pepper + pineapple):
Calories: 535 (pepper) + 82 (pineapple) = 617
Protein: 64g + 0.9g = 64.9g
Carbs: 21g + 22g = 43g
Fat: 25g + 0.2g = 25.2g
🔢 Total Daily Macros (Approximate):
Calories:
200 (tea) + 257 (omelet) + 361 (salad) + 617 (dinner + pineapple) = 1,435 kcal
Protein:
0g (tea) + 35.4g (omelet) + 21.4g (salad) + 64.9g (dinner) = 121.7g
Carbs:
4g (tea) + 6g (omelet) + 16.9g (salad) + 43g (dinner) = 69.9g
Fat:
20g (tea) + 10.1g (omelet) + 21.9g (salad) + 25.2g (dinner) = 77.2g
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