3/4 cup (180 g) Black beans canned
1/3 avocado Avocados raw
1/4 cup of salsa
2 tablespoons of olive oil
½ cup (122 g) Egg white
1 large egg
In a bowl, whisk together the egg white and whole egg.
Season with salt and pepper to taste. Heat a pan over
low heat and lightly spray with oil. Pour in the egg
mixture and cook gently, stirring constantly, until the
eggs are soft and fully cooked. Assemble the bowl.Begin
by placing the scrambled eggs the bowl. Add a the black
beans next to the eggs, and chopped tomato. Finish
by adding slices of avocado.
2 tablespoons of olive oil
40 g(1.41 oz) light sour cream
3-5 Eggs
1 slice whole wheat bread
½ cup cut strawberrys
Heat a pan over low-medium heat. Whisk the eggs and add
salt and Pepper to taste. Spray the pan with vegetable
oil and pour the eggs. Keep the heat at low to medium.
Once it looks slightly cooked, begin whisking and
the cream gradually add. Keep whisking until thoroughly
combined and cooked. Try not to overcook; it should only
take a couple of minutes to achieve a smoother texture.
Assemble the plate with the creamy eggs, toast and
strawberries.
There are many different protein powders to choose from,
so it is best you find one you like or are familiar with.
Make sure it is an isolate whey protien since our focus is
weight loss and getting back in shape. KROME Fitness recommends
1st Phorm Level 1 and Phormula 1 because they use the highest
quality whey protein, in addition to using a Low temperature
processed cross flow filtration system, it serves as one of the
best protein powders on the market.
4-6 oz Greek Yogurt
½ cup Cottage Cheese
½ cup of Almonds
½ cup Mixed Nuts
Piece or 1 cup of fruit (your choice from Carbohydrate list below)
2 oz of beef jerkey (your choice)
1 ½ oz of sliced Turkey
*Vegitarians will have salad with spinach leaves and veggies of your choice
½ oz Reduced Colby Jack Cheese. Can increase to 3 hard boiled egg whites.)
½ mashed Avacado
2 Hard boiled Egg whites
½ cup unsalted almonds
1 green apple (whole or sliced)
Heat 1 tablespoon oil in a large broiler-safe skillet over
Assemble the sandwich by layering the turkey, cheese, and
avocado on the lettuce leaf, then roll it tightly and wrap
in plastic wrap. Serve the sandwich with the egg whites,
almonds, green apple, and baby carrots.
1 ounce cream cheese, at room temperature
¼ medium avocado, mashed
1 teaspoon lemon juice or rice vinegar
⅛ teaspoon salt, ⅛ teaspoon ground pepper
2 tablespoons chopped fresh herbs such as parsley, dill and/or basil
1 (8 inch) whole-wheat tortilla
¼ - ½ cup shredded or grilled cooked chicken
*Vegitarians no chicken, Sub options- ground or chopped black bean patty, traditonal black beans, or veggies of your choice
2 tablespoons shredded carrots
6 thin slices cucumber
½ cup mixed salad greens
½ cup cut strawberrys
Stir cream cheese, avocado, lemon juice (or vinegar), salt
and pepper together in a small bowl. Add herbs and stir
until well blended. Spread the mixture evenly on tortilla.
Top with chicken, carrot, cucumber and greens, then
roll up like a burrito.
There are many different protein powders to choose from,
so it is best you find one you like or are familiar with.
Make sure it is an isolate whey protien since our focus is
weight loss and getting back in shape. KROME Fitness recommends
1st Phorm Level 1 and Phormula 1 because they use the highest
quality whey protein, in addition to using a Low temperature
processed cross flow filtration system, it serves as one of the
best protein powders on the market.
4-6 oz Greek Yogurt
½ cup Cottage Cheese
½ cup of Almonds
½ cup Mixed Nuts
Piece or 1 cup of fruit (your choice from Carbohydrate list below)
2 oz of beef jerkey (your choice)
2 tablespoons extra-virgin olive oil, divided
4 chicken cutlets (about 1 pound)
*Vegitarians no chicken, add veggies of your choice
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
1 large head broccoli, cut into 2- to 3-inch spears
¼ cup water
1 cup sliced onion
1 large portobello mushroom cap, stem and gills removed, sliced
2 tablespoons balsamic vinegar
2 tablespoons Worcestershire sauce
1 teaspoon Dijon mustard
2 tablespoons chopped fresh thyme, plus more for garnish
4 ounces sliced Gruyère cheese
Chopped fresh parsley for garnish
Heat 1 tablespoon oil in a large broiler-safe skillet over
medium -high heat. Season chicken with 1/4 teaspoon each
salt and pepper and add to the pan. Cook, flipping once,
until golden and an instant -read thermometer inserted
in the thickest part registers 165°F, about 6 minutes.
Transfer to a plate.
Reduce heat to medium. Add 2 teaspoons oil and broccoli to
the pan. Cook, stirring occasionally, until browned, about
5 minutes. Add water, cover and cook until tender, about
5 minutes more. Transfer to the plate with the chicken.
Add the remaining 1 teaspoon oil, onion and mushroom to
the pan. Cook, stirring occasionally, until lightly browned,
5 to 8 minutes. Stir in vinegar, Worcestershire, mustard,
thyme the remaining 1/4 teaspoon each salt and pepper, and
any accumulated chicken juices from the plate. Cook,
stirring and scraping up any browned bits, for 1 minute.
Meanwhile, position rack in upper third of oven; preheat
broiler to high Return the chicken to the pan and spoon the
mushroom mixture on top. Arrange the broccoli around the
chicken. Top with cheese.Broil until the cheese is golden
brown, 1 to 2 minutes. Serve topped with parsley and/or more
thyme, if desired.
1/4 lb ground beef (80/20 lean-to-fat ratio)
*Vegetarians sub Portabella Mushroom or
Black Bean Burger or Garden Veggie Burger patty for beef
Salt and pepper to taste
1 slice cheddar cheese
2 large iceberg lettuce leaves
1 slice tomato
1 slice red onion
1 tbsp sugar-free ketchup
1 tbsp mustard
Season the ground beef with salt and pepper, then form
into a patty. Grill or pan-fry the patty to your desired
doneness. Top with cheese and let it melt slightly. Arrange
the lettuce leaves to form a “bun.” Place the patty on one
leaf, then top with tomato, onion, ketchup, and mustard.Cover
with the second leaf and enjoy!
Apples
Bananas
Berries (Any type)
Cherries
Grapefruit
Grapes
Kiwi
Lemon
Oranges
Peaches
Pears
Pineapple
Plums
Strawberries
Tomato
Watermelon
Dried Cranberries (Low Sugar)
Raisins (Low Sugar)
Asparagus
Bell Peppers
Broccoli
Brussell Sprouts
Cabbage
Cauliflower
Celery
Collard Greens
Cucumber
Egg Plant
Green Beans
Lettuce
Mushrooms
Parsley
Peppers (All)
Sweet Potatoes
Radish
Mixed Greens
Spinach
Steamed Veggies
Zucchini
Carrots
Beans
Onions
Pickles
Corn
Salmon
Shrimp
Talapia
Tuna (no can)
Chicken (Skinless Boneless Breast or Thighs)
Steak
Eggs
Isolate Whey Protein
Butter
Greek Yogurt
Cheese(Limited consumption)
Almond
Avacados
Cashews
Baked Fish
Flax Seed
Olive Oil
Cocnut Oil
Peanut Butter
Peanuts
Pecans
Sunflower Seeds
Walnuts
Small Red Beans (Dried)
Blueberries (Wild)
Red Kidney Beans
Pinto Beans
Blueberries
Cranberries
Artichokes
Blackberries
Prunes
Raspberries
Strawberries
Red Apples
Granny Smith Apples
Pecans
Sweet Cherries
Black Plums
Russet Potatoes (Cooked)
Black Beans (Dried)
Plums
Gala Apples