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Monday, October 16

Breakfast

Main Course: Whole Wheat Banana Chocolate Pancakes with Maple Syrup

Side Course: Turkey Bacon and Fresh Fruit

Macros- Calories: 360, Carbs: 46g, Protein: 17g, Fat: 12g- Simple

Macros-Calories: 518, Carbs: 64g, Protein: 25g, Fat: 18g- Athlete

Lunch

Main Course: Jamaican Jerk Chicken with Jerk BBQ Sauce

Side Course: Brown Rice and Peas with Roasted Root Vegetables

Macros- Calories: 324, Carbs: 46g, Protein: 26g, Fat: 4g- Simple

Macros- Calories: 542, Carbs: 72g, Protein: 50g, Fat: 6g- Athlete

Dinner

Main Course: Classic Beef Meatloaf with Mango Chipotle BBQ Sauce

Side Course: Sweet Potatoes and Roasted Fall Medley Vegetables

Macros- Calories: 390, Carbs: 36g, Protein: 39g, Fat: 10g- Simple

Macros- Calories: 587, Carbs: 54g, Protein: 59g, Fat: 15g- Athlete

Meal 4

Main Course: Roasted Chili Lime Cod with Tartar Sauce

Side Course: Quinoa and Coleslaw

Macros- Calories: 325, Carbs: 33g, Protein: 28g, Fat: 9g- Simple

Macros- Calories: 502, Carbs: 50g, Protein: 44g, Fat: 14g- Athlete

Tuesday, October 17

Breakfast

Main Course: Vegetable Omelet with Spicy Mayo

Side Course: Roasted Potato Bites and Chicken Maple Sausage

Macros- Calories: 326, Carbs: 26g, Protein: 24g, Fat: 14g- Simple

Macros- Calories: 489, Carbs: 39g, Protein: 36g, Fat: 21g- Athlete

Lunch

Main Course: Mozzarella Stuffed Turkey Burgers with Marinara Sauce

Side Course: Roasted Potatoes and Roasted Mixed Vegetables

Macros- Calories: 436, Carbs: 49g, Protein: 33g, Fat: 12g- Simple

Macros- Calories: 662, Carbs: 74g, Protein: 50g, Fat: 18g- Athlete

Dinner

Main Course: Broiled Steak with Asian Dipping Sauce

Side Course: Brown Rice Noodles with Zucchini

Macros- Calories: 396, Carbs: 32g, Protein: 31g, Fat: 16g- Simple

Macros- Calories: 596, Carbs: 48g, Protein: 47g, Fat: 24g- Athlete

Meal 4

Main Course: Shrimp Alfredo Pasta Baked

Side Course: Whole Wheat Penne and Roasted Carrots

Macros- Calories: 327, Carbs: 30g, Protein: 27g, Fat: 11g- Simple

Macros- Calories: 497, Carbs: 45g, Protein: 41g, Fat: 17g- Athlete

Wednesday, October 18

Breakfast

Main Course: Apple Cinnamon French Toast with Maple Syrup

Side Course: Turkey Bacon

Macros- Calories: 324, Carbs: 36g, Protein: 18g, Fat: 12g- Simple

Macros- Calories: 486, Carbs: 54g, Protein: 27g, Fat: 18g- Athlete

Lunch

Main Course: Honey Mustard Salmon with Honey Mustard Dip

Side Course: Thai Quinoa Salad with Roasted Broccoli

Macros- Calories: 392, Carbs: 35g, Protein: 27g, Fat: 16g- Simple

Macros- Calories: 592, Carbs: 53g, Protein: 41g, Fat: 24g- Athlete

Dinner

Main Course: Shepard’s Pie

Side Course: Garden Salad and Roasted Vegetables

Macros- Calories: 433, Carbs: 40g, Protein: 30g, Fat: 17g- Simple

Macros- Calories: 654, Carbs: 60g, Protein: 45g, Fat: 26g- Athlete

Meal 4

Main Course: Chicken Tikka Masala with Masala Sauce

Side Course: Brown Basmati Rice and Roasted Cauliflower

Macros- Calories: 353, Carbs: 36g, Protein: 32g, Fat: 9g- Simple

Macros- Calories: 534, Carbs: 54g, Protein: 48g, Fat: 14g- Athlete

Thursday, October 19

Breakfast

Main Course: Cheesy Green Onion Scrambler

Side Course: Oatmeal Chocolate Chip Muffins with Fruit

Macros- Calories: 314, Carbs: 29g, Protein: 18g, Fat: 14g- Simple

Macros- Calories: 473, Carbs: 44g, Protein: 27g, Fat: 21g- Athlete

Lunch

Main Course: Spicy Shrimp Tacos with Chipotle Cream and Guacamole

Side Course: Cabbage Slaw and Roasted Potatoes

Macros- Calories: 346, Carbs: 36g, Protein: 28g, Fat: 10g- Simple

Macros- Calories: 519, Carbs: 54g, Protein: 42g, Fat: 15g- Athlete

Dinner

Main Course: Roasted Herb Chicken with Garlic Sauce

Side Course: Roasted Potatoes with Tabbouleh and Hummus

Macros- Calories: 407, Carbs: 43g, Protein: 34g, Fat: 11g- Simple

Macros- Calories: 617, Carbs: 65g, Protein: 51g, Fat: 17g- Athlete

Meal 4

Main Course: Steak

Side Course: Quinoa with Roasted Asparagus and Peppers

Macros- Calories: 369, Carbs: 38g, Protein: 25g, Fat: 13g- Simple

Macros- Calories: 560, Carbs: 57g, Protein: 38g, Fat: 20g- Athlete

Friday, October 20

Breakfast

Main Course: Cinnamon Roll Waffles with Cream Cheese Icing

Side Course: Fresh Fruit

Macros- Calories: 393, Carbs: 46g, Protein: 23g, Fat: 13g- Simple

Macros- Calories: 492, Carbs: 58g, Protein: 29g, Fat: 16g- Athlete

Lunch

Main Course: Crispy Cod with Lemon Dill Sauce

Side Course: Sweet Potato Mash and Tropical Slaw

Macros- Calories: 315, Carbs: 30g, Protein: 24g, Fat: 11g- Simple

Macros- Calories: 450, Carbs: 45g, Protein: 36g, Fat: 14g- Athlete

Dinner

Main Course: Lamb Chili

Side Course: Pumpkin Cornbread with Roasted Mixed Vegetables

Macros- Calories: 409, Carbs: 43g, Protein: 30g, Fat: 13g- Simple

Macros- Calories: 529, Carbs: 54g, Protein: 40g, Fat: 17g- Athlete

Meal 4

Main Course: Turkey Vegetable Stir Fry with Hoisin Sauce

Side Course: Ramen Noodles with Bok Choy and Roasted Red Peppers

Macros- Calories: 446, Carbs: 35g, Protein: 36g, Fat: 18g- Simple

Macros- Calories: 671, Carbs: 53g, Protein: 54g Fat: 27g- Athlete