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Bacon Blue Cheese Chicken Salad P+F

cals: 463kcal | fat: 33.43g | carbs: 10.96g | prot: 28.98g
Includes: Bacon, Tomatoes, Lettuce, Chick-fil-A Blue Cheese Dressing, Grilled Chicken (Skin Not Eaten), Kraft 3 Cheese Mexicana Shredded Cheese. 


Banana Protein shake

cals: 299kcal | fat: 6.92g | carbs: 31.86g | prot: 29.08g
Includes: Cottage Cheese, Egg White, Bananas, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. 


Berry Creamy Jello Dessert ANYTIME SNACK(low in carbs and fat)

cals: 231kcal | fat: 10.83g | carbs: 10.04g | prot: 22.94g
Includes: Cottage Cheese, Strawberries, Philadelphia cream cheese, Winky Brand Sugar Free Gelatin Dessert, Fage Total 2% Greek Yogurt. 
"blend cottage, cream cheese and greek yogurt for a cremy jello topper or mix it with a spoon for a chunkier snack"


Berry Protien smoothie P+C

cals: 304kcal | fat: 4.94g | carbs: 22.57g | prot: 42.70g
Includes: Frozen Cucumber (Peeled), fage 2, Body Fortress Super Advanced Whey Protein - Vanilla, Great Value Mixed Berries. 
"easy breakfast to blend for a smoothie yogurt can be swapped for equal amount of cottage cheese for an extra 35 cals"


BLT SALAD P+F

cals: 409kcal | fat: 32.84g | carbs: 11.17g | prot: 20.54g
Includes: Bacon, Tomatoes, Lettuce, Real Mayonnaise, Natural Finely Shredded Cheddar Jack Mexican Style Shredded Cheese. 


Breadless Reuben P+F

cals: 415kcal | fat: 30.76g | carbs: 6.42g | prot: 27.19g
Includes: corned beef, sauerkraut, swiss cheese, Hengstenberg Hot German Mustard. 


Breakfast Egg Salad P+F

cals: 318kcal | fat: 24.70g | carbs: 3.77g | prot: 20.64g
Includes: Egg, Butter, Eating Right Spring Mix Salad Greens, Kraft 3 Cheese Mexicana Shredded Cheese. 


Bunless Burger P+F

cals: 511kcal | fat: 41.20g | carbs: 7.05g | prot: 26.99g
Includes: Endive, Chicory, Escarole or Romaine Lettuce, Tomatoes, Pickles, Onions, Ground Beef (80% Lean / 20% Fat), Portmann's Real Mayo. 
"Bunless Burger"


Chocolate protien shake with whole milk

cals: 383kcal | fat: 10.85g | carbs: 31.11g | prot: 42.71g
Includes: Whole Milk, Egg White, Bananas, Great Value 4% Cottage Cheese, Trader Joe's Cocoa Powder Unsweetened, Body Fortress Super Advanced Whey Protein - Vanilla, Splenda Splenda Granular. 


Creamy Cauliflower Meal P+F

cals: 291kcal | fat: 19.53g | carbs: 10.43g | prot: 19.72g
Includes: Heavy Cream, Cooked Cauliflower (from Fresh), Cottage Cheese, Borden American Cheese Singles. 


High Protien Scramble P+F

cals: 348kcal | fat: 18.07g | carbs: 9.18g | prot: 33.20g
Includes: Egg, Egg Beaters Egg Beaters - Original, Cottage Cheese, Butter, Marketside Baby Kale Blend. 


Lo Carb Tuna salad P+F

cals: 385kcal | fat: 17.11g | carbs: 7.00g | prot: 49.63g
Includes: White Tuna Fish (Drained Solids In Water, Canned), Our World Organics Herb Salad, American Heritage Cheddar Shredded Cheese, Kraft Reduced Fat Mayo with Olive Oil. 


P+C Berry/yogurt/cottage

cals: 241kcal | fat: 7.32g | carbs: 18.02g | prot: 26.05g
Includes: Cottage Cheese, Great Value Frozen Mixed Berries, Fage Total 2% Greek Yogurt. 


P+C Peach Protien + Flax

cals: 324kcal | fat: 11.06g | carbs: 20.66g | prot: 39.79g
Includes: Peach, Hodgson Mill Milled Flax Seed, Great Value 4% Cottage Cheese, Fresh & Easy Liquid Egg Whites, Body Fortress Super Advanced Whey Protein - Vanilla. 


P+F Flax Muffin

cals: 238kcal | fat: 17.84g | carbs: 11.22g | prot: 12.42g
Includes: Egg, Butter, Cinnamon, Kroger Baking Powder, Splenda No Calorie Sweetener, Bob's Red Mill Flaxseed Meal. 
"low enough in carbs for use as a protien/fat combo"


Plain Vanilla Protien Shake

cals: 170kcal | fat: 2.50g | carbs: 7.00g | prot: 30.00g
Includes: Dasani Bottled Water (20 oz), Body Fortress Super Advanced Whey Protein - Vanilla. 


Power Coco Cereal

cals: 363kcal | fat: 9.46g | carbs: 56.39g | prot: 24.24g
Includes: Quaker Old Fashioned Oats, Egg White, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Uncle Sam Original Cereal, Ghirardelli 100% Unsweetened Cocoa Powder. 
"blend the egg whites and almond milk and cocoa, then pour over cereal. add 1 tbs sweetener if you wish"


Quick Balsamic chicken salad

cals: 175kcal | fat: 3.21g | carbs: 11.61g | prot: 26.64g
Includes: Tomatoes, Mixed Salad Greens, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Great Value Canned Chicken. 


Salmon Omelet P+F

cals: 263kcal | fat: 7.81g | carbs: 8.50g | prot: 39.24g
Includes: spinach, salsa, Egg Beaters Egg Beaters - Original, Smoked Salmon, mushrooms, sargento chipotle cheese. 


Salmon Salad

cals: 182kcal | fat: 3.78g | carbs: 14.30g | prot: 23.41g
Includes: Fat free italian dressing, Smoked Salmon, celery, cucumber, salad mix. 


Sardine Salad P+F

cals: 191kcal | fat: 8.57g | carbs: 12.74g | prot: 20.49g
Includes: Mixed Salad Greens, Cucumber (with Peel), Sardines in Mustard Sauce. 


smoked oyster salad

cals: 183kcal | fat: 7.17g | carbs: 17.46g | prot: 12.98g
Includes: fat free italian, cucumber, salad mix, smoked oysters chili. 


Triple Protien Chocolate Frosty

cals: 261kcal | fat: 8.07g | carbs: 10.31g | prot: 37.40g
Includes: Great Value 4% Cottage Cheese, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Fresh & Easy Liquid Egg Whites, Trader Joe's Cocoa Powder Unsweetened, Body Fortress Super Advanced Whey Protein - Vanilla. 
"add stevia and ice to liking"


Tuna Salad with Brocoslaw

cals: 343kcal | fat: 13.25g | carbs: 18.65g | prot: 39.16g
Includes: Green Giant Brocolli Slaw, Kraft Reduced Fat Mayo with Olive Oil & Cracked Pepper, Kraft 3 Cheese Mexicana Shredded Cheese, Pero Mini Sweet Peppers, Great Value Chunk Light Tuna in Water, The Biggest Loser Celery Sticks. 


Turkey and Cheese Salad

cals: 376kcal | fat: 16.28g | carbs: 15.05g | prot: 41.87g
Includes: Deli Turkey or Chicken Breast Meat, Mixed Salad Greens, Great Value 4% Cottage Cheese, Kraft 3 Cheese Mexicana Shredded Cheese. 

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