(Breakfast Time A.M)
1 serving Raspberry-Kefir Power Smoothie
1 medium orange
A.M. Snack (164 calories)
1/4 cup dried walnut halves
This nature’s gift is known to make people full with just a small quantity. If you pair nuts with hot milk then that would become a wholesome combination because dairy products are also very fulfilling. You can also add nuts to yogurt. If you want to pair it up with bread then you can use nut butters. Almond butter and peanut butter will give you energy as well as leave you feeling full for a longer time.
They are filled with tons of protein. They are rich in vitamins and nutrients. Eating eggs will leave you feeling full. There are many ways in which one can eat eggs. You can make a heavy vegetable omelette and pair it up with brown bread. You can also make scrambled eggs and put them on a brown bread, which is already coated with peanut butter or almond butter. You can store hard boiled eggs for the week and then mix them with a salad.
A protein-rich meal will have not just one but many benefits. A protein-rich meal gives you ample energy. Oatmeal is an appetizing source of proteins and carbohydrates. You can make an oatmeal smoothie which includes bananas and milk. This will make it tastier and flavor some. You can also choose to add nuts. Customize the dish in such a way that it tastes delicious and is fulfilling.
(Dinner Time P.M)
Chopped Veggie Grain Bowls with Turmeric Dressing
2 1/2 Starch, 1 1/2 Vegetable, 1 Fat, 1/2 Lean Protein
P.M. Snack (95 calories)
- 1 medium apple
Main Course (422 calories)
Mediterranean Chicken Quinoa Bowl
1/2 Starch, 1 1/2 Vegetable, 3 1/2 Lean Protein, 4 Fat
Daily Totals: 1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910 mg sodium
To Make it 1,200 Calories: Omit the orange at breakfast and change both the A.M. and P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 large pear and increase to 1/3 cup dried walnuts at A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.
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