2600-Calorie Meal Plan: Recipes & Preparation

Ingredients

• 1 cup Greek yogurt (plain, non-fat) - approximately 227 grams
• 2 tablespoons honey - approximately 30 grams
• 1/4 cup almonds (sliced or chopped) - approximately 30 grams
• 1/2 cup mixed berries (strawberries, blueberries, raspberries) - approximately 70 grams

Instructions

1. Take a serving bowl and add 1 cup of Greek yogurt into it.
2. Gently drizzle the 2 tablespoons of honey over the Greek yogurt.
3. Sprinkle 1/4 cup of sliced or chopped almonds on top of the yogurt and honey.
4. Finally, add 1/2 cup of mixed berries on top of the almonds.
5. Optionally, stir the mix slightly to combine the flavors or serve it layered.

Nutritional Information

Ingredients

• 1 boneless, skinless chicken breast (approx. 200g)
• 1 large whole wheat wrap or tortilla
• 2 cups chopped romaine lettuce
• 2 tablespoons Caesar dressing
• 2 tablespoons grated Parmesan cheese
• 1/4 cup croutons
• 1 medium sweet potato (approx. 200g)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your grill to medium-high heat and preheat your oven to 200°C (400°F).
2. Season the chicken breast with salt and pepper, then grill for about 5-7 minutes on each side, or until the internal temperature reaches 75°C (165°F). Remove from grill and let it rest for a few minutes before slicing into strips.
3. While the chicken is cooking, slice the sweet potato into fries. Toss the fries with olive oil, salt, and pepper, then spread them out on a baking sheet.
4. Bake the sweet potato fries in the oven for about 20-25 minutes, flipping halfway through, until they are crispy and golden brown.
5. On the whole wheat wrap, spread the Caesar dressing evenly.
6. Place the chopped romaine lettuce on top of the dressing.
7. Add the grilled chicken strips onto the lettuce.
8. Sprinkle the grated Parmesan cheese and add the croutons to the wrap.
9. Fold in the sides of the wrap and roll it tightly to enclose all the ingredients.
10. Serve the grilled chicken Caesar wrap with a side of sweet potato fries.

Macros

Ingredients

• 150g lean beef, thinly sliced
• 1 cup brown rice, uncooked
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1 medium carrot, julienned
• 1 bell pepper, sliced
• 1 small head of broccoli, cut into florets
• 2 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce
• 1/2 tsp cornstarch, dissolved in 2 tbsp water
• Salt and pepper to taste

Instructions

1. Cook the brown rice according to package instructions.
2. Steam the broccoli, carrot, and bell pepper until they are tender-crisp.
3. Heat the olive oil in a wok or large pan over medium-high heat.
4. Add the minced garlic and beef. Stir fry until the beef is browned and cooked through.
5. Mix the soy sauce, oyster sauce, and cornstarch mixture in a small bowl.
6. Add the sauce to the beef and stir until the sauce thickens slightly.
7. Add the steamed vegetables to the beef and toss well to combine.
8. Season with salt and pepper to taste.
9. Serve the beef stir-fry over the cooked brown rice.