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Easy Meals/Snacks

Did you know?

The Recommended Dietary Allowance (RDA) for active individuals is to eat 0.8-1.2 grams of protein per kilogram of body weight.

For example, a 150-pound female should consume around 68 grams of protein daily.

How to track?

My Fitness Pal is a free app that is user-friendly!

For on-the-go meals check out local stores like Clean Eatz or Project Lean Nation!



- Add protein (turkey sausage, bacon, egg whites, etc.)

- Thomas light multigrain English muffins are 100 calories.

- Load up on the veggies to improve fiber intake!!!

- Serves as a great snack as well!

per serving, based on 10 servings: calories: 219kcal, carbohydrates: 2.1g, protein: 16g, fat: 16g


- Applegate brand chicken sausage patties (60 calories per patty)

- Lower total calories by reducing cheese or alternative kinds of milk

- Serve with a side of yogurt & fresh fruit!

1 sandwich: calories: 226kcal, carbohydrates: 25g, protein: 15g, fat: 8g



- Make your own buffalo sauce

- Lower total calories by reducing cheese & alternative wraps

- Serve with a veggies!

1 wrap: calories: 437kcal, carbohydrates: 50g, protein: 26g, fat: 14g


- Make your own salad dressing or shop for salad dressing

- Add more veggies or fresh fruit!

Per serving: calories: 301kcal, carbohydrates: 27g, protein: 30g, fat: 8g



- Use lean ground beef, ground turkey, or ground chicken

- Great way to sneak in a cruciferous vegetable for kids and picky eaters

- Add a side salad to add nutrients!!!

Per serving: calories: 351kcal, carbohydrates: 11g, protein: 26g, fat: 23g


- Try to find salmon that is labeled "wild-caught" for optimal nutritional make up

- Serve with a side salad!!

- Make extra for lunch the next day!

Per serving: calories: 504kcal, carbohydrates: 34g, protein: 34g, fat: 26g

Late Night High Protein Snacks


- Use a baking sheet for minimal clean up!

- Spray olive oil or avocado oil rather than drizzlel

- Make extra for salads toppings!

Per serving: calories: 167kcal, carbohydrates: 14g, protein: 22g, fat: 6g


- Add cacao nibs for a garnish/crunch!

- Use PB Fit instead of peanut butter

- Make sure to read the ingredients of protein powder

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