Fast Breaker: Greek Yogurt with Almonds and Blueberries

Ingredients:

• 1 cup plain Greek yogurt (low-fat or full-fat based on preference)

• ¼ cup blueberries

• 2 tablespoons sliced almonds

• Optional: Sweetener of choice (e.g., stevia, erythritol) to taste

Instructions:

1. In a bowl, combine the Greek yogurt with a sweetener of your choice if desired.

2. Top the yogurt with blueberries and sliced almonds.

3. Mix gently and serve immediately for a refreshing start to your day.

Macros:

• Calories: Approximately 200-250

• Carbs: 15g

• Protein: 20g

• Fat: 10g

 

Meal 1: Turkey Roll-Ups with Avocado and Spinach

Ingredients:

• 4 slices of turkey breast (thinly sliced)

• 1 ripe avocado, sliced

• 1 cup fresh spinach leaves

• 1 tablespoon mayonnaise (optional)

• Salt and pepper to taste

Instructions:

1. Lay out the turkey breast slices on a clean surface.

2. Spread a thin layer of mayonnaise on each turkey slice if using.

3. Place a few slices of avocado and a small handful of spinach on one end of each turkey slice.

4. Season with salt and pepper.

5. Carefully roll up the turkey slices, securing the avocado and spinach inside.

6. Serve immediately or wrap in plastic wrap for a grab-and-go lunch.

Macros:

• Calories: Approximately 300-350

• Carbs: 8g

• Protein: 25g

• Fat: 20g

 

Meal 2: Beef Stir-Fry with Mixed Vegetables

Ingredients:

• ½ lb lean beef, thinly sliced (e.g., sirloin or flank steak)

• 2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas, carrots), chopped

• 2 tablespoons soy sauce (or tamari for gluten-free)

• 1 tablespoon olive oil or sesame oil

• 1 garlic clove, minced

• 1 teaspoon ginger, grated

• Optional: Red pepper flakes for heat, sesame seeds for garnish

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.

2. Add the minced garlic and grated ginger to the skillet and sauté for about 30 seconds, until fragrant.

3. Add the thinly sliced beef to the skillet. Stir-fry for 2-3 minutes, or until the beef is nearly cooked through.

4. Add the mixed vegetables to the skillet with the beef. Continue to stir-fry for another 4-5 minutes, or until the vegetables are tender-crisp.

5. Pour the soy sauce over the beef and vegetables. If desired, add red pepper flakes for a bit of heat. Stir well to combine and cook for an additional minute.

6. Garnish with sesame seeds if desired, and serve immediately.

Macros:

• Calories: Approximately 400-450

• Carbs: 15g

• Protein: 35g

• Fat: 20g

These recipes are designed to balance flavor and nutrition, keeping within the low-carb, calorie-controlled parameters of your meal plan. Adjust the portion sizes and ingredients as needed to fit your specific dietary goals and preferences.