If you are struggling to make food that fits your macros, please use this document. I tried to put as many options as I could on here to give you all variety. That being said, if you are struggling right now, it may be due to the fact that there is too much variety and you're feeling overwhelmed. Drop the variety gig for 2-3 weeks, pick off of this document, learn what a portion size is, and then get creative later. I promise you everything around nutrition is easier if you know what base you're starting with. Also, "plain" food is not boring if you can learn how to season & cook properly. Some salt + pepper + garlic can go a looooooong way my friends. Add any of your favorite seasonings to any of these meals. This kind of food only tastes bad to you right now because your body has gotten so used to excess sugars that it throws a tantrum when it doesn't get it, and it's tantrum is making you think that foods without it taste bland or bad. Give it a few weeks, your taste buds will change. I promise. Also also, if you need more assistance, please let me know! I can only help out with the things that you tell me about! Some people will need more or less food than what is on here based on your goals and activity levels. IF you think that you are one of these people and you don't know what to do, just ask!

Trying to meet a higher protein target can be tough and confusing when you first start so I've created a list of foods with the corresponding weight to achieve 30-40g of protein for every meal. Obviously add more if you need more but use this as a baseline.

Simply add cottage cheese to any scramble! I add 60g (7g extra protein) of whole fat cottage cheese to 3 eggs. Low fat cottage cheese will obviously lower the fat content. I LOVE using Badia Complete Seasoning (green top). Recipe: - Heat sauté pan over medium - Add cooking spray - Add eggs(3) - Stir continuously to not let them settle - Add cottage cheese (60g) & desired spices when thickened but still runny - Add salt at the end or Maldon finishing salt once plated Macros for one serving: Protein: 28g Carbs: <4g Fats: 18g

Makes 5 servings Ingredients: - 2lbs chicken thighs or breasts - 1 jar fire roasted corn - 1 jar diced tomatoes & green chiles - 2 jalepenos (depending on spice) - 1 white onion - 1 bell pepper - 2.5 avocados - 1.5 cups rice (dry) - 15 oz pinto beans - 1/4 cup olive oil Spice mix (estimates, may need more) - 1 tbsp salt - 1 tbsp pepper - 1 tbsp garlic - 1 tbsp onion powder - 1 tbsp chipotle powder - 1 tbsp paprika - 1/2 tbsp cumin Recipe: - set oven to 400 degrees & start the rice (cooks for approximately 45 minutes) - Clean excess fat off of chicken thighs or flatten chicken breasts to even height - Add olive oil & spices to chicken and coat each piece generously - Add to oven tray and bake for 17-20 minutes or until done - Empty pinto beans into sauce pan on medium heat & cook for 5-7 minutes or until warm - Dice up peppers, onions, jalapeños (remove seeds for less spice) - Split chicken, rice, pinto beans, corn, diced veg, & tomatoes into 5 servings - Add 1/2 avocado Macros for one serving: - Protein: 47 - Carbs: 58 - Fat: 16 - Total: 564

Tai Peanut Sauce: - 3 tbsp peanut butter - 1/4 cup soy sauce - 2 tbsp ginger - 4 cloves garlic - Juice from one lime - 1/4 cup siracha (depending on spice tolerance) Ingredients: - 2 lbs chicken breast or thighs (cleaned of excess fat) - Spice mix: 1 tbsp pepper, 1/2 tbsp garlic, 1/2 tbsp onion powder, 1 tbsp paprika - 2 cups white rice (dry) - 4 cups water or stock - Cooking spray Recipe: 1. Set oven to 400 degrees & start water or stock for rice (or use rice cooker) 2. Add rice to the pot and cook until done (usually about 45 minutes) 3. Dice ginger & garlic, add to a bowl 4. Add the rest of the sauce ingredients to the bowl and mix well 5. Clean off excess fat from thighs 6. Add spice mix to each piece of chicken (add more seasoning if you run out) 7. Add chicken to a baking tray and cook for 17 minutes 8. Take out, coat in tai peanut sauce, add back to oven for 5 more minutes 9. Can use the sauce as a dip or garnish afterwards as well 10. Split chicken and rice into 5 servings Optional: - green onion garnish - vegetable of choice - sesame seeds Macros: Protein: 45g Carbs: 44g Fat: 10g Total: 455 cals