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Meal
1
2
CLEAN
EGG
MUFFINS*
1/4
cup
uncooked
Quinoa
3
TB
Flaxseed
Ground
1/2
cup
berries
CALORIES
CARB
FAT
PROTEIN
85
160
100
42
387
2.4
30
6.5
10.7
49.6
2.6
3
7.5
0.2
13.3
12.3
6 Quinoa
can
be
sweetened
with
stevia
or
a
touch
of
honey
or
agave
5 if
necessary.
0.5
23.8
21
11
1
9.5
215
252.5
510
42.5
5.1
2.4
0.1
2.2
1.1
3.5
14.4
1.2
0.2
0.1
0
0
14.3
0.8
15.4
1.3
0.8
0.5
0
0.5
18.8
53
73.6
6.1
NOTES
Meal
2
1
cup
Carrots
cup
hummus
Meal
3
1
medium
orange
TUNA
SALAD*
Meal
4
1
serving
vanilla
whey
protein
powder
Meal
5
3
ounce
baked
salmon
medium
baked
sweet
potato
1
cup
steamed
broccoli
TOTAL
50
135
185
12
12
24
0.5
8
8.5
1
6.5
7.5
62
323
385
15.4
30
45.4
0.2
18.4
18.6
1.2
26.8
28
493
436
68
186
12
0
91.6
0.8
49.4
2.8
3.5
3.2
0.4
0.6
0
720
0
3
4
4
3
9
84
0.5
1.3
0.9
0.6
2
0
0
0
0.1
0
0.2
0
0.1
0.1
0.4
150
2.5
26
175
100
55
330
0
24
11.2
35.2
11
0
0.6
11.6
19
2
3.7
24.7
1437
161.2
45%
54.5
34%
110
31%
FOOD
Meal
1
2
CLEAN
EGG
MUFFINS
1/4
cup
uncooked
Quinoa
3
TB
Flaxseed
Ground
1/2
cup
berries
Meal
2
cup
Seapoint
Farms
Edamame,
dry
roasted,
lightly
salted
cup
pineapple
Meal
3
TUNA
SALAD
1
medium
orange
Meal
4
1
serving
vanilla
whey
protein
powder
Meal
5
HEALTHIEST
QUESADILLA
EVER*
2
tbs
Salsa
1/4
Avocado
TOTAL
CALORIES
CARB
FAT
PROTEIN
88.4
160
100
42
390.4
2.6
30
6.5
10.7
49.8
2.8
3
7.5
0.2
13.5
130
40
170
10
11
22
4
0
4
323
62
385
30
15.4
45.4
18.4
0.2
18.6
26.8
1.2
28
150
2.5
26
324
9
80
413
15.8
2
4.5
22.3
7.9
0
7.5
15.4
314
15.3
6.9
47
60
0
0.7
10
0.2
1.5
120
80
17
0
1
4.1
1
5
0.2
1508.4
146.5
39%
54
32%
NOTES
46.7
0.5
1
48.2 1.
Pour
flour
into
egg
whites.
Add
1/8
tsp
baking
powder
for
fluffiness
(optional).
2.
Chop
celery
and
saute'
over
medium
heat.
48.7 3.
In
a
separate
skillet,
over
medium
heat,
pour
half
of
batter.
After
it
has
dried
on
top,
flip
onto
plate.
5.
Pour
second
half
of
9.9 batter
into
skillet.
5.
In
the
meantime,
once
celery
has
crisped,
add
2 meat
and
seasonings.
5.
Brown
the
meat,
then
add
mixture
to
tortilla
on
plate.
6.
Sprinkle
with
cheese,
then
top
with
second
tortilla.
Read
more
at:
28 http://www.blogilates.com/videos/healthiest-quesadilla-ever-
6 obesity-as-a-disease
0.8
140.2
37%
FOOD
Meal
1
Garden
Scramble:
3
scrambled
egg
whites
1/4
cup
of
lite
mozzarella
cheese
cup
Spinach,
chopped
cup
chopped
Tomatoes
cup
chopped
Green
Peppers
cup
chopped
Onions
2
tbs
Salsa
1/4
Avocado
1
cup
roasted
red
potatoes
Meal
2
cup
Seapoint
Farms
Edamame,
dry
roasted,
lightly
salted
Apple
Meal
3
ALMOND
BUTTER
&
BANANA
SMOOTHIE
1
TB
almond
butter
1
medium
Banana
1
serving
EAS
vanilla
100%
whey
protein
powder
1/2
cup
almond
milk
Meal
4
1
cup
Carrots
cup
hummus
Meal
5
3
ounce
baked
salmon
1
tbsp
olive
oil
1
cup
sauted
spinach
1
cup
roasted
red
potatoes
TOTAL
CALORIES
CARB
FAT
PROTEIN
NOTES
10.8
6
0.5
0.5
0.5
0.5
0.5
1
3
23.3
51
80
5
10
10
20
9
80
110
375
0.7
1
0.5
2
2
4
2
4.5
24
40.7
0.2
5
0
0
0
0
0
7.5
0
12.7
130
93
223
10
24.7
34.7
4
0.3
4.3
100
105
150
30
385
3.4
27
7
4
41.4
9.4
0.4
2.5
1.3
13.6
50
135
185
12
12
24
0.5
8
8.5
1
6.5
7.5
175
119
10
110
414
0
0
1
24
25
11
13.5
0
0
24.5
19
0
1
3
23
1582
165.8
42%
63.6
36%
98.4
25%