Build Your Own Meal – choose 1 protein, 2 sides, and 1 sauce
Greens (Choose one of the following)
Asparagus – 14 cal / 3 carbs / 1 fiber / 1 sugar / 2 protein Avocado – 113 cal / 10 fat / 2 sat. fat / 6 carbs / 5 fiber / 1 protein Bell Peppers – 27 cal / 5 carbs / Broccoli – 24 cal / 5 carbs / 2 fiber / 1 sugar / 2 protein Caramelized Onions – 150 cal / 4 carbs / 1 fiber / 2 sugar Carrots – 43 cal / 10 carbs / 3 fiber / 5 sugar / 1 protein Cucumbers – 16 cal / 4 carbs / 2 sugar / 1 protein Edamame – 133 cal / 6 fat / 1 sat. fat / 11 carbs / 6 fiber / 2 sugar / 12 protein Kale – 24 cal / 5 carbs / 2 fiber / 1 sugar / 2 protein Mixed Greens – 16 cal / 3 carbs / 1 fiber / 2 sugar / 1 protein Portabella Mushroom – 50 cal / 3 carbs / 1 fiber / 2 sugar / 2 protein Spinach – 24 cal / 4 carbs / 2 fiber / 3 protein Tomatoes – 24 cal / 5 carbs / 2 fiber / 4 sugar / 1 protein
Grains (Choose one of the following)
Basmati Rice – 202 cal / 44 carbs / 5 protein Brown Rice – 159 cal / 1 fat / 33 carbs / 3 fiber / 3 protein Cannellini Beans – 96 cal / 17 carbs / 5 fiber / 2 sugar / 7 protein Couscous – 213 cal / 44 carbs / 3 fiber / 7 protein Quinoa – 136 cal / 2 fat / 24 carbs / 3 fiber / 5 protein Spaghetti Squash – 35 cal / 1 fat / 8 carbs / 1 fiber / 3 sugar / 1 protein Sweet Potato Mashed – 101 cal / 24 carbs / 3 fiber / 8 sugar / 2 protein Whole Wheat Pasta – 213 cal / 2 fat / 41 carbs / 5 fiber / 2 sugar / 7 protein
Sauces (Choose one of the following)
Aged Balsamic Reduction – 80 cal / 16 carbs / 14 sugar Walnut & Cilantro Pesto – 80 cal / 9 fat / 1 sat. fat / 1 carb Citrus BBQ Sauce – 39 cal / 9 carbs / 8 sugar Spicy Peanut Sauce – 110 cal / 10 fat 4 sat. fat / 4 carbs / 2 sugar / 3 protein Tangy Buffalo Sauce – 0 cal Teriyaki Sauce – 40 cal / 10 carbs / 9 sugar Lemon Vinaigrette – 106 cal / 12 fat / 2 sat. fat / 1 carb Low-fat Ranch – 39 cal / 3 fat / 2 carbs / 1 sugar
Ahi Tuna – 6oz 185 cal / 1 fat / 42 protein
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