Free Menu Example

Breakfast: Simple

• 1/2 bagel of any flavor
• 3 small turkey or chicken sausage links
• 1 whole packet instant grits in any flavor of choice

Lunch: Protein Mac N Cheese

• 56 grams dry pasta or 200 grams boiled pasta of choice
• 120 grams water
• 120 grams fat free or unflavored almond milk
• 5 grams yellow mustard
• 10 grams all purpose flour
• 5 grams nutritional yeast
• 50 grams fat free, low fat, or vegan cheese of choice

Instructions: Boil your pasta. Add all ingredients into a bowl and microwave for 2 minutes or until liquid has soaked up nicely. You can also bake this or air fry it at 360 degrees for 20 minutes. Take it out with 10 minutes left to stir to prevent burning.

Snack: Protein Cheesecake

• 3/4 cup Two good brand vanilla yogurt
• 7-9 grams sugar free cheesecake pudding mix powder
• one serving sugar free, fat free, or dairy free cool whip
• 50 grams fruit of choice

Instructions: Mix everything and top with cool whip.

Dinner: Enchilada Casserole

• 16 oz chicken breast
• 1/2 cup of any bean of choice
• 1/2 cup corn (canned is fine)
• 4 oz can green chiles
• 3/4 cup salsa of choice 
• 1 cup boiled or microwaved rice of choice
• 1 cup fat free, low fat, or vegan cheese of choice
• 1 tsp or more of each cumin,garlic,salt,pepper, & chili powder 

Instructions:Preheat the oven to 375. Prepare an 8x8 baking dish with non stick cooking spray. In a large bowl combine everything except the cheese. Pour into your pan and top with cheese. Bake for 15 minutes. Divide into 5 equal size servings.