CALORIE SPECIFIC
MEALS
breakfast
breakfast
= Vegetarian Recipe
= Vegan Recipe
OATMEAL
Savory Arugula & Olive Oatmeal
Cinnamon Yogurt Overnight Oats
Peanut Butter Oatmeal
200-300 calories
200-300 calories
300-400 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
800+ calories
Chocolate Oats
Blackberry Protein Overnight Oats
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
breakfast
= Vegetarian Recipe
= Vegan Recipe
OMELETTES & SCRAMBLES
Veggie Scramble with Strawberries
Smoked Salmon Feta Omelette
Bell Pepper & Spinach Egg Bake
200-300 calories
200-300 calories
200-300 calories
300-400 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
800+ calories
Zucchini Tofu Scramble
Tofu Veggie & Sweet Potato Scramble
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
breakfast
= Vegetarian Recipe
= Vegan Recipe
SANDWICHES
Turkey Bacon Breakfast Sandwich
Classic Breakfast Sandwich
Fried Egg Sandwich with Avocado
200-300 calories
200-300 calories
200-300 calories
300-400 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
800+ calories
Tempeh, Lettuce & Tomato Sandwich
Vegan Ricotta & Balsamic Tomato Toast
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
breakfast
= Vegetarian Recipe
= Vegan Recipe
PROTEIN SMOOTHIES
Creamy Blueberry Smoothie
Chocolate Cauliflower Smoothie
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
Peanut Butter & Banana Smoothie
200-300 calories
300-400 calories
400-500 calories
500-600 calories
600-700 calories
700-800 calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
breakfast
= Vegetarian Recipe
= Vegan Recipe
BOWLS/SKILLETS
Taco Breakfast Skillet
Egg & Beef Breakfast Bowl
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
Black Beans, Sweet Potato, & Eggs
Breakfast Hash
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
breakfast
= Vegetarian Recipe
= Vegan Recipe
YOGURT PARFAITS & COTTAGE CHEESE
Protein Yogurt Parfait
Apple Crisp Yogurt Bowl
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
Cottage Cheese with Mixed Berries
Cottage Cheese Breakfast Bowl
200-300 calories
200-300 calories
300-400 calories
300-400 calories
400-500 calories
400-500 calories
500-600 calories
500-600 calories
600-700 calories
600-700 calories
700-800 calories
700-800 calories
800+ calories
800+ calories
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
200-300
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1/2 cup)
Shred the zucchini using a box grater, place in a paper towel and ring out
excess water.
Water
Zucchini (1/2 cup, shredded)
Add oats, protein powder, stevia, and cocoa powder in a bowl and mix. Stir
in zucchini, then add water.
Cocoa Powder (1 tbsp)
Stevia Powder
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Whey Protein Powder (1/2
scoop)
232
4g Sodium
37g Potassium
Fiber
7g
20g
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 200-300" on
the app.
34mg
640mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (rolled; 1/3 cup)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
to a medium sized container. Stir well to combine. Seal and place in the
fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Non Fat (0%) Plain Greek
Yogurt (1/2 cup)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Banana (sliced; 1/4 medium
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 200-300" on the app.
banana)
292
8g Sodium
38g Potassium
Fiber
20g
128mg
500mg
7g
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5 MINUTES
Oats (1/2 cup, quick or rolled)
Water
Egg Whites (1/2 cup)
All Natural Peanut Butter (1/2
Add the oats, water and egg whites, and stevia (optional) to a small pot over
medium heat. Cook for two to three minutes or until fluffy and cooked
through.
Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
tbsp)
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 200300" on the app.
292
9g Sodium
36g Potassium
Fiber
21g
205mg
429mg
6g
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10 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Oats (1/2 cup, quick or rolled)
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
To serve, stir well and top with blackberries (or mixed berries). Enjoy!
Chia Seeds
Whey Protein Powder (about 1/2
scoop)
Cinnamon
Blackberries (1/2 cup, substitute
mixed berries)
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 200-300" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
293
8g Sodium
38g Potassium
Fiber
20g
187mg
428mg
12g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
15 MINUTES
Egg
Combine the egg and egg whites in a bowl and whisk the egg mixture
together. Season with half of the salt. Set aside.
Egg Whites (1/2 cup)
Sea Salt (divided)
Red Bell Pepper (1 bell pepper,
finely chopped)
Tomato (1/2 tomato, diced)
Green Onion (chopped)
Strawberries (1 cup, chopped;
substitute any berry instead)
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with the remaining salt.
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries and enjoy!
227
6g Sodium
22g Potassium
Fiber
5g
22g
620mg
624mg
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries - 200-300" on the app.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Egg Whites (1/2 cup)
In a bowl add the egg whites, and half of the dill. Whisk well to combine.
Fresh Dill (finely chopped,
divided)
In a non-stick skillet over medium heat, spray with nonstick spray.
Feta Cheese (2 tbsp, crumbled)
Smoked Salmon (1.6 oz)
Once hot, pour the egg mixture into the skillet and let it cook until almost
set. Place the feta cheese on one half of the omelette and then fold the
other half over on top. Remove from the heat and transfer onto a plate.
Whole Grain Bread
Meanwhile, toast the bread slice.
Top with smoked salmon and the remaining dill. Enjoy with toast on the side!
235
7g Sodium
15g Potassium
Fiber
3g
26g
830mg
387mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 200-300" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Yellow Bell Pepper (1/4
medium, seeds removed, chopped)
Heat a pan over medium heat and spray with nonstick spray. Cook the bell
pepper and zucchini until fork tender, about five minutes.
Zucchini (1/4 small, chopped)
Tofu (4 oz; silken, drained)
Nutritional Yeast
Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Use the spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
onto a plate and enjoy with toast on the side!
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast - 200-300" on the app.
257
8g Sodium
27g Potassium
Fiber
23g
198mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
675mg
7g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1/2 bell
Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
nonstick spray.
Baby Spinach (1 cup, chopped)
Green Onion (chopped)
Spray a small pan with non-stick spray and place over medium heat. Add the
chopped bell peppers and cook for about five minutes or until just tender
and starting to brown. Add the spinach, tomatoes, and green onion.
Continue to cook until the spinach wilts.
Egg Whites (1/2 cup)
Transfer the vegetables to the prepared baking dish and arrange them in an
even layer.
pepper)
Cherry Tomatoes (1/4 cup,
halved)
Egg
Water
Add the egg, egg whites, water, and salt to a bowl and whisk well. Pour the
egg mixture into the baking dish.
Sea Salt
Apple (1 medium apple;
substitute 1 small banana, 150 grams
grapes, or 185 grams berries)
264
6g Sodium
34g Potassium
Fiber
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Enjoy with apple on the side.
22g
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Fruit - 200-300" on the app.
617mg
722mg
Top with sugar free ketchup, hot sauce, or salsa.
6g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Tofu (5 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/4 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (1/2; sliced)
Kale Leaves (1/2 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (1 small; cubed)
Remove from heat and place onto a plate. Enjoy!
Water
278
8g Sodium
35g Potassium
Fiber
21g
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble - 200-300" on the app.
118mg
797mg
8g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
15 MINUTES
Turkey Bacon
Heat a skillet over medium heat and spray with non-stick spray. Cook the
turkey bacon for five minutes each side or until cooked to your desired
crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
Arugula (1/2 cup)
In the same pan, add egg whites and cook until the whites are set.
Egg Whites (1/2 cup)
Slice the English muffin in half and add to a toaster. Remove once done.
English Muffin (1 English muffin)
Spread mustard on the bottom english muffin and top with the pickle,
arugula, bacon, and egg whites.
Close the English muffin and enjoy!
231
6g Sodium
30g Potassium
Fiber
8g
20g
892mg
351mg
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich - 200-300" on the app.
Aim for the English muffin to be between 120 and 150 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Egg Whites (1/2 cup)
Cheddar Cheese (1/2 slice)
English Muffin (1 English muffin;
halved, toasted)
Add non-stick spray to a medium skillet and place over medium heat. Add
bacon slices and cook for five minutes per side, or until the bacon is cooked
through. Remove from the pan and set aside, leaving some of the bacon
grease.
In the same skillet, cook the egg whites until set.
In the meantime, toast the english muffin.
Layer the egg whites, bacon and cheese between the english muffin slices
and enjoy!
237
Fiber
21g
7g Sodium
629mg
30g Potassium
270mg
8g
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich 200-300" on the app.
Top with sugar free ketchup or salsa.
Aim for the English muffin to be between 120 and 150 calories.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Tofu (regular firm, drained; 4
oz)
Nutritional Yeast
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast and top with tomatoes and balsamic
vinegar. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (1/2 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast - 200-300" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
244
8g Sodium
25g Potassium
Fiber
20g
181mg
533mg
6g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Egg Whites (1/2 cup)
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook egg whites until set. Season with salt and pepper to taste.
Sea Salt
Whole Grain Bread
Avocado (1/8 avocado, sliced)
While the egg whites cook, toast the bread and add the sliced avocado onto
it.
Add the egg whites, close the sandwich and slice. Enjoy!
260
6g Sodium
29g Potassium
Fiber
21g
712mg
499mg
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
Avocado - 200-300" on the app.
7g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Tamari (substitute soy sauce)
Balsamic Vinegar
Chili Powder
Smoked Paprika
Tempeh (cut into thin slices;
about 2.3 oz)
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (1/3 cup)
9g Sodium
26g Potassium
Fiber
4g
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slice.
Cut toast in half. Spread the mustard on one slice of toast. Layer the mixed
greens, tomato, and tempeh. Close the sandwich and enjoy!
Tomato (1/2 small, sliced)
260
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
20g
749mg
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwich - 200-300" on the app.
521mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Frozen Cauliflower (3/4 cup)
Banana (frozen; 1 small banana)
Place almond milk, frozen cauliflower, banana, cacao powder, and protein
powder into your blender and blend until smooth.
Cacao Powder
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Whey Protein Powder (a little
over 1/2 scoop)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
266
6g Sodium
34g Potassium
Fiber
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 200-300" on the app.
21g
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
219mg
892mg
11g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Cauliflower (1/2 cup)
Frozen Blueberries (1 cup)
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, and water into your blender and blend until smooth.
Plain Greek Yogurt (1/2 cup, 2%
Once smooth, top with chia seeds and pour into a glass and enjoy!
milk fat)
Whey Protein Powder (1/2
scoop)
Chia Seeds
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 200-300" on the app.
Water
268
6g Sodium
31g Potassium
Fiber
26g
116mg
325mg
8g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Banana (1 medium banana)
Place almond milk, banana, ice cubes, powdered peanut butter, and protein
powder into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Powdered Peanut Butter (2
tbsp)
Whey Protein Powder (a little
over 1/2 scoop)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 200-300" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
283
6g Sodium
36g Potassium
Fiber
25g
337mg
748mg
6g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
30 MINUTES
Red Onion (2 tbsp, chopped)
Extra Lean Ground Beef (2.2 oz,
90% lean/10% fat or leaner)
Nutritional Yeast (1 tbsp)
Egg Whites (1/4 cup)
Tomato (1/8 tomato, chopped)
Taco Seasoning
Jalapeno Pepper (sliced)
Remove from the stove and top with the tomatoes, black olives, jalapeños
and cilantro. Enjoy!
Cilantro
Fiber
24g
7g Sodium
483mg
9g Potassium
547mg
3g
Once the beef is cooked, add in the chili powder, cumin, onion powder,
black pepper and nutritional yeast until well combined. Make a little socket
in the beef mixture and pour the egg whites.
Once the whites begins to cook, add a lid on top for 3 minutes or until the
whites are cooked through.
Black Olives
202
Spray a large pan with non-stick spray and place over medium heat. Add in
the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
completely cooked through.
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet - 200300" on the app.
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (2.5 oz,
90% lean/10% fat or leaner)
Mushrooms (2/3 cup, sliced)
Kale Leaves (1/4 cup, chopped)
Egg Whites (1/3 cup)
Nutritional Yeast (2 tsp)
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Add the mushrooms and kale in with the beef. Add in the egg whites and
pour over the mixture and stir to combine. Cook for 5 minutes, or until
mushrooms are soft, stirring often to ensure the egg whites are cooked.
Place cooked mixture in a bowl and top with nutritional yeast. Enjoy!
203
Fiber
28g
7g Sodium
202mg
5g Potassium
696mg
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl 200-300" on the app.
2g
Top with sugar free ketchup, salsa, or hot sauce.
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Sweet Potato (1/2 cup, diced)
Egg Whites (1/2 cup)
Black Beans (1/4 cup, cooked)
Avocado (1/8 avocado, sliced)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Season the sweet potato with salt and bake for 25 to 30 minutes or until
cooked through.
Heat a skillet over medium heat and spray with non-stick spray. Add the egg
whites and scramble until cooked through. Season with the remaining sea
salt.
223
4g Sodium
27g Potassium
Fiber
20g
254mg
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
712mg
8g
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Egg Whites - 200-300" on the app.
Top with sugar free ketchup, salsa, or hot sauce.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Russet Potato (1 medium, cut
into small cubes)
Red Onion (2 tbsp; chopped)
Chickpeas (1/3 cup; cooked,
rinsed well)
Heat a pan over medium heat and spray with nonstick spray. Add the
potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
potatoes start to brown and soften. Add the onion and continue to cook for
five to six minutes more.
Tofu (firm, crumbled; 4 oz)
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Baby Spinach (2/3 cup;
Place onto a plate and enjoy!
Paprika
Garlic Powder
chopped)
290
8g Sodium
39g Potassium
Fiber
21g
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 200-300" on
the app.
41mg
1106mg
10g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
15 MINUTES
Cucumber (1/3 cucumber,
Top the cottage cheese with the cherry tomato halves and cucumber slices.
Season with salt or pepper to taste.Enjoy!
sliced)
Cottage Cheese (3/4 cup, 4%
milk fat)
Cherry Tomatoes (1/2 cup,
halved)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl - 200-300" on the app.
Sea Salt & Black Pepper (to taste)
200
Fiber
21g
8g Sodium
557mg
11g Potassium
528mg
2g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Cottage Cheese (3/4 cup, 4%
Top the cottage cheese with frozen berries and enjoy!
milk fat)
Frozen Berries (2/3 cup, or
fresh)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 200-300" on the app.
220
7g Sodium
19g Potassium
Fiber
20g
For added sweetness, top with sugar free maple syrup or mix in stevia.
536mg
328mg
4g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (3/4 cup)
In a bowl, mix yogurt with stevia.
Then in a second bowl, layer the strawberries, granola, and peanut butter
with the yogurt and enjoy!
Stevia Powder
Frozen Strawberries (1/4 cup)
Granola (2 tbsp)
All Natural Peanut Butter (1 tsp)
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 200300" on the app.
226
Fiber
21g
7g Sodium
69mg
25g Potassium
437mg
3g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (1/2 medium apple,
cored, chopped)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (2 tbsp, rolled)
Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Sugar Free Maple Syrup
Cinnamon
Non Fat (0%) Plain Greek
Yogurt (7/8 cup)
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 200-300" on the app.
Coconut Oil
253
6g Sodium
29g Potassium
Fiber
22g
82mg
431mg
4g
CONTACT@BUILTWITHSCIENCE.COM
300-400
Calories
breakfast
Oatmeal
15 MINUTES
Oats (1/2 cup, rolled)
Add the oats and water to a pot. Bring to a gentle boil over medium heat and
cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
nutritional yeast and stir.
Water
Nutritional Yeast (1 1/3 tbsp)
Egg
Egg Whites (1/3 cup)
Arugula (1 cup, or spinach or
kale)
Pitted Kalamata Olives (1 tbsp)
Meanwhile, in a skillet over medium heat and spray with nonstick. Once
heated, add the egg and egg whites. Cook until the whites are set and the
yolk is cooked to your liking. Remove and set aside. In the same pan, add
the arugula and cook over low-medium heat, until just wilted, about 1 to 2
minutes.
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper to taste. Serve and enjoy!
330
9g Sodium
34g Potassium
Fiber
7g
28g
326mg
692mg
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
Oatmeal - 300-400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (3/4 cup)
Shred the zucchini using a box grater, place in a paper towel and ring out
excess water.
Water
Zucchini (2/3 cup, shredded)
Cocoa Powder (1 1/2 tbsp)
Stevia Powder
Add oats, protein powder, stevia, and cocoa powder in a bowl and mix. Stir
in zucchini, then add water.
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Whey Protein Powder (2/3
scoop)
337
6g Sodium
54g Potassium
Fiber
11g
28g
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 300-400" on
the app.
47mg
898mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Oats (1/2 cup, quick or rolled)
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
Whey Protein Powder (a little
less than 1 scoop)
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 300-400" on the app.
Blackberries (1/2 cup)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
367
Fiber
29g
10g Sodium
203mg
44g Potassium
526mg
14g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (2/3 cup, quick or rolled)
Water
Egg Whites (1/2 cup)
All Natural Peanut Butter (1 tbsp)
Add the oats, water and egg whites, and stevia (optional) to a small pot over
medium heat. Cook for two to three minutes or until fluffy and cooked
through.
Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 300400" on the app.
383
Fiber
25g
14g Sodium
224mg
45g Potassium
526mg
7g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (1/2 cup, rolled)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, water, and
banana to a medium sized container. Stir well to combine. Seal and place in
the fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Non Fat (0%) Plain Greek
Yogurt (3/4 cup)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Water
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 300-400" on the app.
Banana (1/3 medium banana,
sliced)
397
Fiber
27g
11g Sodium
146mg
51g Potassium
681mg
10g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
15 MINUTES
Tofu (6 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/4 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (1/2; sliced)
Kale Leaves (1/2 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (1 small; cubed)
Remove from heat and place onto a plate. Enjoy!
Water
311
9g Sodium
36g Potassium
Fiber
25g
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble - 300-400" on the app.
128mg
893mg
9g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Egg
In a bowl, add the egg, egg whites, and half of the dill. Whisk well to
combine.
Egg Whites (1/4 cup)
Fresh Dill (finely chopped,
divided)
In a non-stick skillet over medium heat, spray with nonstick.
Feta Cheese (2 tbsp, crumbled)
Smoked Salmon (2.3 oz)
Whole Grain Bread
Once hot, pour the egg mixture into the skillet and let it cook until almost
set. Place the feta cheese on one half of the omelette and then fold the
other half over on top. Remove from the heat and transfer onto a plate.
Meanwhile, toast the bread slice.
Top with smoked salmon and the remaining dill. Enjoy with toast on the side!
312
Fiber
31g
13g Sodium
993mg
15g Potassium
396mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 300-400" on the app.
3g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1/2 bell
pepper, chopped)
Preheat the oven to 400F (204C). Spray a 8x8 inch baking dish with nonstick
spray.
Baby Spinach (1 cup, chopped)
Green Onion (chopped)
Spray a small pan with non-stick spray and place over medium heat. Add the
chopped bell peppers and cook for about five minutes or until just tender
and starting to brown. Add the spinach, tomatoes, and green onion.
Continue to cook until the spinach wilts.
Egg Whites (1/3 cup)
Transfer the vegetables to the prepared baking dish and arrange them in an
even layer.
Cherry Tomatoes (1/4 cup,
halved)
Egg
Water
Banana (about 1 small banana;
substitute 185 grams apple, 150 grams
grapes, or 185 grams berries)
319
Fiber
27g
10g Sodium
340mg
31g Potassium
1077mg
5g
Add the eggs, egg whites, water, and salt to a bowl and whisk well. Pour the
egg mixture into the baking dish.
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Cut into squares and enjoy with banana on the side!
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Fruit - 300-400" on the app.
For added flavour, top with sugar free ketchup, hot sauce, or salsa.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Combine the egg and egg whites in a bowl and whisk the egg mixture
together. Season with salt to taste. Set aside.
Egg Whites (1/2 cup)
Red Bell Pepper (1 bell pepper,
finely chopped)
Tomato (1/2 tomato, diced)
Green Onion (chopped)
Strawberries (1 1/3 cup,
chopped; substitute any berry instead)
Whole Grain Bread
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with salt to taste.
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries, toast and enjoy!
324
8g Sodium
26g
438mg
39g Potassium 1066mg
…
Fiber
10g
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries - 300-400" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Yellow Bell Pepper (1/4
medium, seeds removed, chopped)
Heat a pan over medium heat and spray with nonstick spray. Cook the bell
pepper and zucchini until fork tender, about five minutes.
Zucchini (1/4 small, chopped)
Tofu (4 oz; silken, drained)
Nutritional Yeast
Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Use the spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
scramble on a plate and enjoy with toast on the side!
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast - 300-400" on the app.
366
Fiber
28g
10g Sodium
355mg
45g Potassium
770mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
10g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
40 MINUTES
Tamari (substitute soy sauce)
Balsamic Vinegar
Chili Powder
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
Smoked Paprika
Tempeh (3 oz; cut into thin
slices)
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slice.
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (1/3 cup)
Cut toast in half. Spread the mustard on one slice of toast. Layer the mixed
greens, tomato, and tempeh. Close the sandwich and enjoy!
Tomato (3/4 small, sliced)
306
11g Sodium
30g Potassium
Fiber
5g
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
25g
753mg
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwich - 300-400" on the app.
695mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Heat a skillet over medium heat and spray with non-stick spray. Cook the
turkey bacon for five minutes each side or until cooked to your desired
crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
Arugula (1 cup, or spinach or
kale)
Egg
Add the egg whites to the pan and cook through.
English Muffin (1 english muffin,
toasted, halved)
Egg Whites (1/2 cup)
Strawberries (3/4 cup, sliced;
substitute any berry instead)
320
Fiber
In the same pan, crack the egg and cook until the whites are set and the
yolk is cooked to your liking. Remove from pan and set aside.
Spread mustard on the bottom of the English muffin slice. Add the cooked
egg, arugula, pickles, and turkey bacon.
Place the remaining English muffin half over top. Enjoy with sliced
strawberries and additional egg whites on the side.
27g
10g Sodium
879mg
39g Potassium
592mg
10g
Slice the English muffin in half and add to a toaster. Remove once done.
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich with Fruit - 300-400" on the app.
Aim for the English muffin to be between 120 and 150 calories.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Egg
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook egg and egg whites until set. Season with salt.
Whole Grain Bread
Sea Salt
While the egg mixture cooks, toast the bread and add the sliced avocado
onto it.
Egg Whites (1/2 cup)
Avocado (1/4 avocado, sliced)
350
Fiber
26g
13g Sodium
882mg
30g Potassium
624mg
9g
Add the egg and egg whites, close the sandwich and slice. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
Avocado - 300-400" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Tofu (regular firm, drained; 4
oz)
Nutritional Yeast
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes,
balsamic vinegar and top with second piece of toast. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (1/2 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast - 300-400" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
354
Fiber
26g
10g Sodium
338mg
43g Potassium
628mg
9g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Egg Whites (1/2 cup)
Cheddar Cheese (1 slice)
Grapes (1 cup, substitute 115
grams of any berry or 1/2 apple)
English Muffin (1 English Muffin,
halved, toasted)
Add non-stick spray to a medium skillet and place over medium heat. Add
bacon slices and cook for five minutes per side, or until the bacon is cooked
through. Remove from the pan and set aside. Drain or wipe away the bacon
grease.
In the same skillet, cook the egg whites until set.
In the meantime, toast the English muffin.
Add the egg whites, turkey bacon slices and cheese between the English
muffin slices. Enjoy with grapes on the side.
374
13g Sodium
47g Potassium
Fiber
26g
814mg
504mg
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
with Fruit - 300-400" on the app.
9g
Top with sugar free ketchup or salsa.
Aim for the English muffin to be between 120 and 150 calories.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (1 cup)
Frozen Cauliflower (2/3 cup)
Plain Greek Yogurt (2/3 cup,
2% milk fat)
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, and water into your blender and blend until smooth.
Once smooth, top with chia seeds and pour into a glass and enjoy!
Whey Protein Powder (1/2
scoop)
Chia Seeds
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 300-400" on the app.
Water
308
8g Sodium
35g Potassium
Fiber
28g
125mg
382mg
10g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Cauliflower (1 cup)
Place almond milk, frozen cauliflower, banana, cacao powder, and protein
powder into your blender and blend until smooth.
Banana (1 small banana,
frozen)
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Cacao Powder
Whey Protein Powder (a little
less than 1 scoop)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 300-400" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
309
8g Sodium
26g
234mg
37g Potassium 1042mg
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Place almond milk, banana, ice cubes, flax seeds, powdered peanut butter,
and protein powder into your blender and blend until smooth.
Banana (1 medium banana)
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Ground Flax Seed
Powdered Peanut Butter (2
tbsp)
Whey Protein Powder (a little
less than 1 scoop)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 300-400" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
335
8g Sodium
38g Potassium
Fiber
31g
345mg
773mg
8g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
25 MINUTES
Extra Lean Ground Beef (3 oz,
90% lean/10% fat or leaner)
Mushrooms (1/4 cup, sliced)
Kale Leaves (1/2 cup, chopped)
Egg Whites (3 tbsp)
Water
Nutritional Yeast (2 tsp)
Fiber
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Add the mushrooms and kale in with the beef. Add in the egg whites and
pour over the mixture and stir to combine. Cook for 5 minutes, or until
mushrooms are soft, stirring often to ensure the egg whites are cooked.
Brown Rice (3 tbsp, dry)
316
Cook rice according to package or in a rice cooker.
Place cooked rice into a bowl and top with cooked mixture and nutritional
yeast. Enjoy!
29g
10g Sodium
165mg
26g Potassium
654mg
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
with Rice - 300-400" on the app.
3g
Top with sugar free ketchup, salsa, or hot sauce.
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Generally, rice triples when it is cooked, so 30 grams (3 tbsp) dry brown rice
would be 90 grams (about 1/2 cup) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Onion (2 tbsp, chopped)
Extra Lean Ground Beef (2 oz,
90% lean/10% fat or leaner)
Nutritional Yeast (1 tbsp)
Mix together the egg whites in a separate bowl.
Egg Whites (1/3 cup)
Tomato (1/2 tomato, chopped)
Taco Seasoning
Black Olives (1 tbsp)
Cilantro
Banana (1 medium banana;
substitute 1 medium apple or 150 grams
grapes)
7g Sodium
27g
7g
Remove from the stove and top with the tomatoes, black olives, jalapeños
and cilantro. Serve with sliced banana or fresh fruit of your choice on the
side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
Fruit - 300-400" on the app.
528mg
38g Potassium 1088mg
Fiber
Once the beef is cooked, add in the taco seasoning and nutritional yeast
until well combined. Make little sockets in the beef mixture and add the egg
mixture.
Once the egg begins to cook, add a lid on top for 3 minutes or until cooked
through.
Jalapeno Pepper (sliced)
319
Spray a large pan with non-stick spray and place over medium heat. Add in
the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
completely cooked through.
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Russet Potato (1 medium, cut
into small cubes)
Red Onion (2 tbsp; chopped)
Chickpeas (1/3 cup; cooked,
rinsed well)
Paprika
Garlic Powder
Tofu (5.5 oz; firm, crumbled)
Baby Spinach (2/3 cup;
Heat a pan over medium heat and spray with nonstick spray. Add the
potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
potatoes start to brown and soften. Add the onion and continue to cook for
five to six minutes more.
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Place onto a plate and enjoy!
chopped)
326
10g Sodium
40g Potassium
Fiber
25g
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 300-400" on
the app.
43mg
1162mg
11g
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Sweet Potato (3/4 cup,
medium, diced)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper.
Egg (whisked)
Season the sweet potato with salt and bake for 25 to 30 minutes or until
cooked through.
Egg Whites (1/2 cup)
Black Beans (1/2 cup, cooked)
Avocado (1/8 avocado, sliced)
Heat a skillet over medium heat and spray with non-stick spray. Add the egg
& egg whites and scramble until cooked through. Season with the
remaining sea salt.
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
359
Fiber
28g
9g Sodium
328mg
41g Potassium
989mg
11g
Top with sugar free ketchup, salsa, or hot sauce.
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Eggs - 300-400" on the app.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 cup, 4%
Top the cottage cheese with frozen berries and enjoy!
milk fat)
Frozen Berries (1/2 cup, or
fresh)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 300-400" on the app.
311
Fiber
27g
10g Sodium
725mg
29g Potassium
481mg
For added sweetness, top with sugar free maple syrup or mix in stevia.
6g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Cucumber (1/3 cucumber,
Top the cottage cheese with the cherry tomato halves and cucumber slices.
Season with salt or pepper to taste. Enjoy with a banana on the side!
sliced)
Cottage Cheese (1 cup, 4%
milk fat)
Sea Salt & Black Pepper (to taste)
Cherry Tomatoes (1 cup,
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl with Fruit - 300-400" on the app.
halved)
Banana (1/2 medium banana)
314
10g Sodium
27g
704mg
30g Potassium 1003mg
Fiber
4g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 cup)
In a bowl, mix yogurt with stevia.
Then in a second bowl, layer the strawberries, granola, and peanut butter
with the yogurt and enjoy!
Stevia Powder
Frozen Strawberries (1/2 cup)
Granola (3 tbsp)
All Natural Peanut Butter (1 tsp)
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 300400" on the app.
320
10g Sodium
36g Potassium
Fiber
28g
90mg
628mg
5g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (1/2 medium apple,
cored, chopped)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (1/4 cup, rolled)
Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Sugar Free Maple Syrup
Cinnamon
Plain Greek Yogurt (1 cup, 2%
milk fat)
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 300-400" on the app.
Coconut Oil
353
Fiber
25g
11g Sodium
154mg
41g Potassium
185mg
5g
CONTACT@BUILTWITHSCIENCE.COM
400-500
Calories
breakfast
Oatmeal
15 MINUTES
Oats (2/3 cup, rolled)
Add the oats and water to a pot. Bring to a gentle boil over medium heat and
cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
nutritional yeast and stir.
Water
Nutritional Yeast (2 tbsp)
Egg
Egg Whites (1/4 cup)
Arugula (1 1/2 cup)
Pitted Kalamata Olives (2 tbsp)
Sea Salt & Black Pepper (to taste)
Meanwhile, in a skillet over medium heat, spray with nonstick. Once heated,
add the eggs and egg whites. Cook until the whites are set and the yolk is
cooked to your liking. Remove and set aside. In the same pan, add the
arugula and cook over low-medium heat, until just wilted, about 1 to 2
minutes.
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper. Serve and enjoy!
410
11g Sodium
46g Potassium
Fiber
31g
385mg
856mg
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
Oatmeal - 400-500" on the app.
10g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (1 cup)
Shred the zucchini using a box grater, place in a paper towel and ring out
excess water.
Water
Zucchini (3/4 cup, shredded)
Cocoa Powder (2 tbsp)
Stevia Powder
Add oats, protein powder, stevia, and cocoa powder in a bowl and mix. Stir
in zucchini, then add water.
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Whey Protein Powder (2/3
scoop)
421
7g Sodium
31g
51mg
69g Potassium 1070mg
Fiber
14g
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 400-500" on
the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Oats (2/3 cup, quick or rolled)
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
Whey Protein Powder (a little
less than 1 scoop)
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 400-500" on the app.
Blackberries (2/3 cup)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
436
Fiber
31g
12g Sodium
244mg
54g Potassium
625mg
17g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (3/4 cup, quick or rolled)
Water
Egg Whites (3/4 cup)
All Natural Peanut Butter (1 tbsp)
Add the oats, water and egg whites, and stevia (optional) to a small pot over
medium heat. Cook for two to three minutes or until fluffy and cooked
through.
Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 400500" on the app.
459
15g Sodium
53g Potassium
Fiber
33g
317mg
666mg
9g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (2/3 cup, rolled)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
to a medium sized container. Stir well to combine. Seal and place in the
fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Non Fat (0%) Plain Greek
Yogurt (1 cup)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
Banana (1/3 medium banana,
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 400-500" on the app.
sliced)
478
13g Sodium
60g Potassium
Fiber
33g
242mg
800mg
12g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
15 MINUTES
Egg
Combine the eggs and egg whites in a bowl and whisk the egg mixture
together. Season with a pinch of salt. Set aside.
Egg Whites (1/2 cup)
Red Bell Pepper (1 1/4 bell
pepper, finely chopped)
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with a pinch of salt.
Tomato (1/2 tomato, diced)
Green Onion (chopped)
Whole Grain Bread (toasted)
Strawberries (1 1/4 cup,
chopped; substitute any berry instead)
Sea Salt (to taste)
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries and toast and enjoy!
403
Fiber
30g
12g Sodium
779mg
36g Potassium
834mg
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries & Toast - 400-500" on the app.
7g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Fresh Dill (finely chopped,
divided)
In a bowl, add the egg whites and half of the dill. Whisk well to combine.
In a non-stick skillet over medium heat, spray with nonstick.
Feta Cheese (2 tbsp, crumbled)
Once hot, pour the egg mixture into the skillet and let it cook until almost
set. Place the feta cheese on one half of the omelette and then fold the
other half over on top. Remove from the heat and transfer onto a plate.
Smoked Salmon (2.3 oz)
Egg Whites (1/2 cup)
Low Sugar Jam
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Whole Grain Bread (toasted)
Top with smoked salmon and the remaining dill. Serve with toast on the
side. Enjoy!
406
Fiber
34g
10g Sodium
1179mg
41g Potassium
541mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 400-500" on the app.
7g
Per 1 tbsp serving, this provides about 30 calories.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1/2 bell
pepper, chopped)
Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
nonstick spray.
Baby Spinach (1 3/4 cup,
Place a pan over medium heat and spray with nonstick. Add the chopped
bell peppers and cook for about five minutes or until just tender and starting
to brown. Add the spinach, tomatoes, and green onion. Continue to cook
until the spinach wilts.
chopped)
Cherry Tomatoes (1/3 cup,
halved)
Green Onion (chopped)
Transfer the vegetables to the prepared baking dish and arrange them in an
even layer.
Egg
Water
Add the eggs, egg whites, water, and salt to taste to a bowl and whisk well.
Pour the egg mixture into the baking dish.
Grapes (1 cup, substitute 1
medium banana, 200 grams apple, or
200 grams berries)
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Cut into squares, serve with grapes on the side and enjoy!
Egg Whites (1/2 cup)
409
11g Sodium
45g Potassium
Fiber
30g
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Fruit - 400-500" on the app.
627mg
1153mg
4g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Yellow Bell Pepper (1/2
medium, seeds removed, chopped)
Heat a pan over medium heat and spray with nonstick spray. Cook the bell
pepper and zucchini until fork tender, about five minutes.
Zucchini (1/2 small, chopped)
Tofu (4 oz; silken, drained)
Nutritional Yeast
Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Use the spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
scramble on a plate and enjoy with toast on the side!
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast - 400-500" on the app.
420
10g Sodium
34g
392mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
52g Potassium 1203mg
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Tofu (6.5 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/2 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (1/2; sliced)
Kale Leaves (1 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (1 3/4 small;
Remove from heat and place onto a plate. Enjoy!
cubed)
Water
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble - 400-500" on the app.
428
10g Sodium
30g
191mg
59g Potassium 1359mg
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
5 MINUTES
Tofu (regular firm, drained; 5
oz)
Nutritional Yeast
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes and
balsamic vinegar. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (3/4 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast - 400-500" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
402
11g Sodium
48g Potassium
Fiber
30g
348mg
812mg
10g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Cheddar Cheese (1 slice)
English Muffin (1 english muffin,
halved, toasted)
Apple (1 medium apple,
substitute 150 grams of any berry or 115
grams grapes)
Fiber
30g
13g Sodium
880mg
51g Potassium
539mg
12g
In the same skillet, cook the egg whites until set.
In the meantime, toast the english muffin.
Layer the egg whites, bacon and cheese between the english muffin slices
and enjoy with apple on the side!
Egg Whites (2/3 cup)
406
Add non-stick spray to a medium skillet and place over medium heat. Add
bacon slices and cook for five minutes per side, or until the bacon is cooked
through. Remove from the pan and set aside, leaving some of the bacon
grease.
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
with Fruit - 400-500" on the app.
Aim for the English muffin to be between 120 and 150 calories.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Tamari (substitute soy sauce)
Balsamic Vinegar
Chili Powder
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
Smoked Paprika
Tempeh (3 oz; cut into thin
slices)
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slices.
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (2/3 cup)
Spread the mustard on one slice of toast. Layer the mixed greens, tomato.
Close the sandwich and enjoy!
Tomato (1 small, sliced)
423
Fiber
31g
13g Sodium
971mg
48g Potassium
822mg
8g
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwich - 400-500" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Sea Salt
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook egg whites and eggs until set. Season with salt and pepper to taste.
Whole Grain Bread
Egg
While the egg mixture cooks, toast the bread and add the sliced avocado
onto it.
Egg Whites (2/3 cup)
Avocado (1/4 avocado, sliced)
Apple (1 small apple; substitute
1 small banana or 125 grams grapes)
452
Fiber
30g
14g Sodium
934mg
52g Potassium
858mg
Add the eggs, close the sandwich and slice. Serve with an apple on the
side. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
Avocado & Fruit - 400-500" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
12g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon (when cooked,
divided)
Heat a skillet over medium heat. Cook the turkey bacon for five minutes
each side or until cooked to your desired crispiness. Transfer to a towellined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
In the same pan, crack the egg and add egg whites and cook until the
whites are set and the yolk is cooked to your liking.
Arugula (1 cup)
Egg
Slice the bagel in half and add to a toaster. Remove once done.
Egg Whites (1/3 cup)
Spread mustard on the bottom bagel and top with the pickle, arugula, 2
slices of turkey bacon, egg, and egg whites. Consume the remaining 2
slices of turkey bacon on the side.
Bagel (sliced in half, toasted)
Close the bagel and enjoy!
459
Fiber
32g
13g Sodium
789mg
51g Potassium
420mg
0g
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich - 400-500" on the app.
Aim for the bagel to be between 220 and 250 calories.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Banana (1 large banana)
Place almond milk, banana, ice cubes, peanut butter, and protein powder
into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
All Natural Peanut Butter (1 tbsp)
Whey Protein Powder (a little
more than 1 scoop)
404
Fiber
34g
13g Sodium
300mg
44g Potassium
891mg
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 400-500" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
7g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Cauliflower (1 cup)
Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
and protein powder into your blender and blend until smooth.
Banana (1 large banana,
frozen)
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Almond Butter (1/2 tbsp)
Cacao Powder
Whey Protein Powder (1 scoop)
Unsweetened Almond Milk (or
unwseetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 400-500" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
416
Fiber
32g
12g Sodium
239mg
49g Potassium
1271mg
15g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Blueberries (1 1/2 cup)
Frozen Cauliflower (1 1/2 cup)
Plain Greek Yogurt (3/4 cup,
2% milk fat)
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, and water into your blender and blend until smooth.
Once smooth, top with chia seeds and pour into a glass and enjoy!
Whey Protein Powder (a little
less than 1 scoop)
Chia Seeds
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 400-500" on the app.
Water
455
10g Sodium
54g Potassium
Fiber
43g
202mg
714mg
17g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
35 MINUTES
Sweet Potato (1 cup, medium,
cubed)
Egg (whisked)
Egg Whites (1/2 cup)
Black Beans (1/2 cup, cooked)
Avocado (1/8 avocado, sliced)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
cooked through.
Heat a skillet over medium heat and spray with non-stick spray. Add the egg
and egg whites and scramble until cooked through. Season with salt to
taste.
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
409
Fiber
30g
10g Sodium
345mg
51g Potassium
1157mg
Top with sugar free ketchup, salsa, or hot sauce (optional).
13g
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Eggs - 400-500" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (2.3 oz,
90% lean/10% fat or leaner)
Kale Leaves (1 1/4 cup,
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Brown Rice (1/3 cup, dry)
Add the mushrooms and kale in with the beef. Add in the egg and pour over
the mixture and stir to combine. Cook for 5 minutes, or until mushrooms are
soft, stirring often to ensure the egg is cooked.
Mushrooms (1/4 cup, sliced)
chopped)
Egg
Water
Place cooked mixture in a bowl with rice and top with nutritional yeast.
Enjoy!
Nutritional Yeast (1 tbsp)
435
Fiber
Cook rice according to package directions or in a rice cooker.
30g
13g Sodium
159mg
47g Potassium
755mg
5g
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
with Rice - 400-500" on the app.
Top with sugar free ketchup, salsa, or hot sauce (optional).
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Generally, rice triples when it is cooked, so 55 grams (1/3 cup) dry brown rice
would be 165 grams (1 cup) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Russet Potato (1 1/4 medium,
cut into small cubes)
Red Onion (1/4 cup; chopped)
Chickpeas (2/3 cup; cooked,
rinsed well)
Paprika
Garlic Powder
Tofu (4.5; firm, crumbled)
Baby Spinach (1 1/3 cup;
Heat a pan over medium heat and spray with nonstick sray. Add the
potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
potatoes start to brown and soften. Add the onion and continue to cook for
five to six minutes more.
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Place onto a plate and enjoy!
chopped)
440
10g Sodium
30g
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 400-500" on
the app.
69mg
64g Potassium 1669mg
Fiber
17g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Onion (2 tbsp, chopped)
Extra Lean Ground Beef (2.3 oz,
90% lean/10% fat or leaner)
Nutritional Yeast (1 tbsp)
Egg
Tomato (1/2 tomato, chopped)
Taco Seasoning
Spray a large pan with non-stick spray and place over medium heat. Add in
the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
completely cooked through.
Once the beef is cooked, add in the taco seasoning and nutritional yeast
until well combined. Make a little socket in the beef mixture and crack in the
egg.
Once the egg begins to cook, add a lid on top for 3 minutes or until the yolk
is cooked to your liking.
Black Olives (1 tbsp)
Jalapeno Pepper (sliced)
Meanwhile, toast the bread slice. Once toasted, spread jam over top.
Cilantro
Remove from the stove and top with the tomatoes, black olives, jalapeños
and cilantro. Serve with toast. Enjoy!
Whole Grain Bread
Low Sugar Jam
474
Fiber
32g
16g Sodium
786mg
50g Potassium
840mg
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
Toast - 400-500" on the app.
Per 1 tbsp, it provides about 30 calories.
10g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 1/3 cup, 4%
Top the cottage cheese with frozen berries, honey and enjoy!
milk fat)
Frozen Berries (1 cup, or fresh)
Honey
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 400-500" on the app.
411
Fiber
31g
12g Sodium
851mg
48g Potassium
523mg
6g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 cup)
In a bowl, mix yogurt with stevia.
Frozen Strawberries (3/4 cup)
Then in a second bowl, layer the strawberries, granola, and peanut butter
with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
All Natural Peanut Butter (1/2
tbsp)
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 400500" on the app.
430
15g Sodium
49g Potassium
Fiber
31g
96mg
802mg
7g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Place the egg in a saucepan and cover with water. Bring to a boil over high
heat. Once boiling, turn off the heat but keep the saucepan on the hot
burner. Cover and let sit for 10 to 12 minutes.
Cucumber (1/2 cucumber,
sliced)
Cottage Cheese (1 cup, 4%
mik fat)
Cherry Tomatoes (1 cup,
Strain the water and fill the saucepan with cold water. Peel the egg when
cool enough to handle and slice into halves.
Top the cottage cheese with the egg halves, cucumber slices, and
tomatoes. Season with salt or pepper to taste. Enjoy with a banana on the
side!
halved)
Sea Salt & Black Pepper
Banana (1 medium banana;
substitute 1 medium apple or 150 grams
grapes)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl with Fruit - 400-500" on the app.
445
15g Sodium
35g
777mg
45g Potassium 1355mg
Fiber
6g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (1/2 medium apple,
cored, chopped)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (1/3 cup, rolled)
Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
Plain Greek Yogurt (1 1/4 cup,
2% milk fat)
Coconut Oil
460
13g Sodium
57g Potassium
Fiber
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 400-500" on the app.
32g
181mg
239mg
6g
CONTACT@BUILTWITHSCIENCE.COM
500-600
Calories
breakfast
Oatmeal
5 MINUTES
Oats (3/4 cup, quick or rolled)
Water
Egg Whites (3/4 cup)
All Natural Peanut Butter (1 tbsp)
Add the oats, water and egg whites, and stevia (optional) to a small pot over
medium heat. Cook for two to three minutes or until fluffy and cooked
through.
Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 500600" on the app.
525
Fiber
37g
17g Sodium
342mg
61g Potassium
756mg
11g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Oats (3/4 cup, quick or rolled)
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
Whey Protein Powder (1 scoop)
Cinnamon
Blackberries (1 cup)
540
Fiber
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 500-600" on the app.
38g
15g Sodium
293mg
69g Potassium
812mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
23g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (2/3 cup, rolled)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
to a medium sized container. Stir well to combine. Seal and place in the
fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Non Fat (0%) Plain Greek
Yogurt (1 cup)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Banana (1/2 medium banana,
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 500-600" on the app.
sliced)
551
Fiber
36g
15g Sodium
246mg
71g Potassium
947mg
14g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Oats (1 cup, rolled)
Water
Nutritional Yeast (2 1/4 tbsp)
Egg
Arugula (2 cups)
Pitted Kalamata Olives (2 tbsp)
Sea Salt & Black Pepper (to taste)
Add the oats and water to a pot. Bring to a gentle boil over medium heat and
cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
nutritional yeast and stir.
Meanwhile, in a skillet over medium heat, spray with nonstick. Once heated,
add the eggs. Cook until the whites are set and the yolk is cooked to your
liking. Remove and set aside. In the same pan, add the arugula and cook
over low-medium heat, until just wilted, about 1 to 2 minutes.
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper. Serve and enjoy!
559
17g Sodium
36g
370mg
65g Potassium 1000mg
…
Fiber
14g
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
Oatmeal - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (1 cup)
Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
and mix.
Unsweetened Almond Milk
Cocoa Powder (2 tbsp)
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Stevia Powder
Whey Protein Powder (2/3
scoop)
Almond Butter
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 500-600" on
the app.
568
Fiber
41g
21g Sodium
376mg
67g Potassium
766mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
16g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
5 MINUTES
Egg
In a bowl, add the egg, egg whites, and half of the dill. Whisk well to
combine.
Egg Whites (1/4 cup)
Fresh Dill (finely chopped,
divided)
In a non-stick skillet over medium heat, spray with nonstick.
Feta Cheese (2 tbsp, crumbled)
Smoked Salmon (2.7 oz )
Whole Grain Bread
Once hot, pour the egg mixture into the skillet and let it cook until almost
set. Place the feta cheese on one half of the omelette and then fold the
other half over on top. Remove from the heat and transfer onto a plate.
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Low Sugar Jam
Top with smoked salmon and the remaining dill. Serve with toast on the
side. Enjoy!
538
Fiber
38g
17g Sodium
1375mg
54g Potassium
625mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 500-600" on the app.
10g
Per 1 tbsp serving, this provides about 30 calories.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Yellow Bell Pepper (1/2
medium, seeds removed, chopped)
Heat a pan over medium heat and spray with nonstick spray. Cook the bell
pepper and zucchini until fork tender, about five minutes.
Zucchini (1/2 small, chopped)
Tofu (5 oz; silken, drained)
Nutritional Yeast
Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Use the spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
scramble on a plate and enjoy with toast and an apple on the side!
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Apple (1 medium sized apple)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast & Fruit - 500-600" on the app.
538
Fiber
37g
12g Sodium
395mg
78g Potassium
1433mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
18g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1 1/4 bell
pepper, chopped)
Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
nonstick spray.
Baby Spinach (1 1/3 cups,
Place a pan over medium heat and spray with nonstick. Add the chopped
bell peppers and cook for about five minutes or until just tender and starting
to brown. Add the spinach, tomatoes, and green onion. Continue to cook
until the spinach wilts.
chopped)
Cherry Tomatoes (1/2 cup,
halved)
Green Onion (chopped)
Transfer the vegetables to the prepared baking dish and arrange them in an
even layer.
Egg
Egg Whites (1/2 cup)
Add the egg, egg whites, water, and salt to a bowl and whisk well. Pour the
egg mixture into the baking dish.
Water
Sea Salt
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Cut into squares and enjoy with toast topped with jam on the side!
Whole Grain Bread
Low Sugar Jam
548
15g Sodium
37g
1421mg
57g Potassium 1042mg
Fiber
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Toast - 500-600" on the app.
For added flavour, top with sugar free ketchup, hot sauce, or salsa.
12g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Combine the eggs and egg whites in a bowl and whisk the egg mixture
together. Season with salt to taste. Set aside.
Egg Whites (1/2 cup)
Red Bell Pepper (1 1/2 bell
pepper, finely chopped)
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with the remaining salt.
Tomato (1/2 tomato, diced)
Green Onion (chopped)
Whole Grain Bread (toasted)
Strawberries (1 cup, chopped;
substitute any berry instead)
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Serve with a side of chopped strawberries, toast and enjoy!
567
Fiber
36g
15g Sodium
1158mg
61g Potassium
986mg
13g
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries & Toast - 500-600" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Tofu (6 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/4 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (1/2; sliced)
Kale Leaves (1 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (1 1/2 small;
Remove from heat and plate onto a plate. Serve with toast topped with
peanut butter. Enjoy!
cubed)
Water
Whole Grain Bread (toasted)
All Natural Peanut Butter
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble with Toast - 500-600" on the app.
567
19g Sodium
35g
Aim for a slice of whole grain bread to be between 70 and 100 calories.
323mg
69g Potassium 1298mg
Fiber
15g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
40 MINUTES
Tamari
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
Balsamic Vinegar
Chili Powder
Smoked Paprika
Tempeh (4.3 oz; cut into thin
slices)
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slices.
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (2/3 cup)
Cut toast in half. Spread the mustard on one slice of toast. Layer the mixed
greens, tomato, and tempeh. Close the sandwich and enjoy!
Tomato (1 medium, sliced)
508
17g Sodium
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
39g
1499mg
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwich - 500-600" on the app.
53g Potassium 1075mg
Fiber
8g
Aim for a slice of whole grain bread to be between 70 and 100 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon (when cooked,
divided)
Heat a skillet over medium heat and spray with non-stick spray. Cook the
turkey bacon for five minutes each side or until cooked to your desired
crispiness. Transfer to a towel-lined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
In the same pan, crack the egg and add egg whites and cook until the
whites are set and the yolk is cooked to your liking.
Arugula (1 cup)
Egg
Slice the bagel in half and add to a toaster. Remove once done.
Egg Whites (1/2 cup)
Spread mustard on the bottom bagel and top with the pickle, arugula, 2
slices of turkey bacon, egg, and egg whites. Consume the remaining 2
slices of turkey bacon on the side.
Bagel (sliced in half, toasted)
Strawberries (1 cup, sliced;
substitute any berry)
Close the bagel and enjoy with strawberries on the side!
525
Fiber
37g
14g Sodium
849mg
63g Potassium
707mg
3g
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich with Fruit - 500-600" on the app.
Aim for the bagel to be between 220 and 250 calories.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Whole Grain Bread
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook egg until set. Season with salt and pepper to taste. Remove from pan
and add egg whites.
Egg Whites (1/2 cup)
Egg
Sea Salt
Avocado (1/4 avocado, sliced)
Apple (about 1 apple;
substitute 1 small banana, 150 grams
grapes, or 185 grams berries)
528
Fiber
While the egg whites cook, toast the bread and add the sliced avocado onto
it.
Add the eggs, close the sandwich and slice. Serve with an apple and
additional egg whites on the side. Enjoy!
35g
18g Sodium
988mg
56g Potassium
924mg
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
Avocado & Fruit - 500-600" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
13g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Tofu (regular firm, drained; 6
oz)
Nutritional Yeast
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes and
balsamic vinegar. Serve with an apple on the side. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (3/4 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast with Fruit - 500-600" on the app.
Apple (1 medium apple)
Aim for a slice of whole grain bread to be between 70 and 100 calories.
528
Fiber
35g
13g Sodium
359mg
74g Potassium
1101mg
16g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Egg
Cheddar Cheese (2/3 slice)
English Muffin (1 english muffin,
halved, toasted)
Egg Whites (3/4 cup)
Blueberries (1 2/3 cup,
substitute any berry)
532
Fiber
In the same skillet, cook the egg. Once cooked, remove and add the egg
whites and cook until set.
In the meantime, toast the english muffin. Layer the egg, bacon and cheese
between the english muffin slices. Serve with blueberries and remaining
egg whites on the side. Enjoy!
38g
17g Sodium
952mg
67g Potassium
669mg
14g
Add non-stick spray to a medium skillet and place over medium heat. Add
bacon slices and cook for five minutes per side, or until the bacon is cooked
through. Remove from the pan and set aside, leaving some of the bacon
grease.
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
with Fruit - 500-600" on the app.
Optional: Top with sugar free ketchup or salsa.
Aim for the English muffin to be between 120 and 150 calories.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (1 1/2 cup)
Frozen Cauliflower (1 1/2 cup)
Plain Greek Yogurt (3/4 cup,
2% milk fat)
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, and water into your blender and blend until smooth.
Once smooth, top with chia seeds and pour into a glass and enjoy!
Whey Protein Powder (2/3
scoop)
Chia Seeds
Unsweetened Almond Milk (or
unsweetened cashew milk)
511
Fiber
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 500-600" on the app.
42g
16g Sodium
429mg
58g Potassium
787mg
20g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Place almond milk, banana, ice cubes, peanut butter, powdered peanut
butter, and protein powder into your blender and blend until smooth.
Banana (1 1/2 medium bananas)
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Whey Protein Powder (1 scoop)
All Natural Peanut Butter (1 tbsp)
Powdered Peanut Butter (2
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 500-600" on the app.
tbsp)
Frozen Cauliflower (3/4 cup)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
511
16g Sodium
40g
498mg
59g Potassium 1296mg
Fiber
13g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Cauliflower (7/8 cup)
Banana (1 large banana,
frozen)
Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
maple syrup, and protein powder into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Cacao Powder
Whey Protein Powder (a little
more than 1 scoop)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 500-600" on the app.
Almond Butter (1 tbsp)
Maple Syrup
534
17g Sodium
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
38g
249mg
65g Potassium 1399mg
Fiber
16g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
25 MINUTES
Russet Potato (1 1/2 medium,
cut into small cubes)
Red Onion (1/4 cup; chopped)
Chickpeas (2/3 cup; cooked,
rinsed well)
Paprika
Garlic Powder
Tofu (6 oz; firm, crumbled)
Baby Spinach (1 cup; chopped)
501
12g Sodium
71g Potassium
Fiber
35g
68mg
Heat a pan over medium heat and spray with nonstick spray. Add the
potatoes and cook for 10 to 12 minutes, stirring occasionally, until the
potatoes start to brown and soften. Add the onion and continue to cook for
five to six minutes more.
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Place onto a plate and enjoy!
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 500-600" on
the app.
1874mg
19g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Onion (2 tbsp, chopped)
Extra Lean Ground Beef (2 oz,
90% lean/10% fat or leaner)
Nutritional Yeast (1 tbsp)
Tomato (1/2 tomato, chopped)
Taco Seasoning
Black Olives (2 tbsp)
Spray a large pan with non-stick spray and place over medium heat. Add in
the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is
completely cooked through.
Once the beef is cooked, add in the taco seasoning and nutritional yeast
until well combined. Make a little socket in the beef mixture and add egg
whites.
Once the egg begins to cook, add a lid on top for 3 minutes or until cooked
through.
Egg Whites (1/2 cup)
Avocado (1/8 avocado, cubed)
Jalapeno Pepper (sliced)
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Remove from the stove and top with the tomatoes, black olives, jalapeños
and cilantro. Serve with toast on the side. Enjoy!
Cilantro
Whole Grain Bread
Low Sugar Jam
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
Toast - 500-600" on the app.
526
15g Sodium
37g
983mg
Per 1 tbsp, it provides about 30 calories.
60g Potassium 1068mg
…
Fiber
13g
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (2.7 oz,
90% lean/10% fat)
Mushrooms (1/2 cup, sliced)
Kale Leaves (1 cup, chopped)
Egg
Avocado (1/8 avocado, cubed)
Nutritional Yeast (2 tsp)
Brown Rice (1/3 cup, dry)
Water
Fiber
36g
18g Sodium
224mg
54g Potassium
942mg
6g
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Add the mushrooms and kale in with the beef. Add in the egg and egg
whites and pour over the mixture and stir to combine. Cook for 5 minutes, or
until mushrooms are soft, stirring often to ensure the egg whites are
cooked.
Place cooked mixture in a bowl with rice and top with nutritional yeast.
Enjoy!
Egg Whites (3 tbsp)
528
Cook rice according to package directions or in a rice cooker.
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
with Rice - 500-600" on the app.
Top with sugar free ketchup, salsa, or hot sauce (optional).
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Generally, rice triples when it is cooked, so 62 grams (1/3 cup) dry brown rice
would be 186 grams (1 cup) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Sweet Potato (1 1/4 cup,
medium, cubed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
cooked through.
Egg (whisked)
Black Beans (2/3 cup, cooked)
Egg Whites (1/3 cup)
Avocado (1/8 avocado, sliced)
Heat a skillet over medium heat and spray with non-stick spray. Add the
eggs and egg whites and scramble until cooked through. Season with the
remaining sea salt.
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
529
14g Sodium
35g
371mg
66g Potassium 1389mg
Fiber
Top with sugar free ketchup, salsa, or hot sauce (optional).
17g
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Eggs - 500-600" on the app.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 1/3 cup, 4%
Top the cottage cheese with frozen berries, hemp seeds, honey and enjoy!
milk fat)
Frozen Berries (1 cup, or fresh)
Hemp Seeds
Honey
501
Fiber
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 500-600" on the app.
35g
17g Sodium
867mg
57g Potassium
648mg
6g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 1/4 cup)
In a bowl, mix yogurt with stevia.
Frozen Strawberries (3/4 cup)
Then in a second bowl, layer the strawberries, granola, and peanut butter
with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
All Natural Peanut Butter (1/2
tbsp)
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 500600" on the app.
505
17g Sodium
58g Potassium
Fiber
36g
111mg
932mg
8g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Place the eggs in a saucepan and cover with water. Bring to a boil over high
heat. Once boiling, turn off the heat but keep the saucepan on the hot
burner. Cover and let sit for 10 to 12 minutes.
Cucumber (1/2 cucumber,
sliced)
Cottage Cheese (1 cup, 4%
Strain the water and fill the saucepan with cold water. Peel the egg when
cool enough to handle and slice into halves.
milk fat)
Chia Seeds
Banana (1 medium banana;
substitute 1 medium apple or 150 grams
grapes)
Top the cottage cheese with the egg halves, halved cherry tomatoes,
cucumber slices and chia seeds. Enjoy with a banana drizzled with honey on
the side!
Honey
Cherry Tomatoes (1 cup,
halved)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl with Fruit - 500-600" on the app.
510
17g Sodium
35g
761mg
59g Potassium 1393mg
Fiber
8g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (1/2 medium apple,
cored, chopped)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (1/2 cup, rolled)
Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
Plain Greek Yogurt (1 1/3 cup,
2% milk fat)
Coconut Oil
522
14g Sodium
67g Potassium
Fiber
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 500-600" on the app.
35g
191mg
286mg
7g
CONTACT@BUILTWITHSCIENCE.COM
600-700
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1 cup)
Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
and mix.
Unsweetened Almond Milk
Cocoa Powder (2 tbsp)
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Stevia Powder
Almond Butter
Whey Protein Powder (2/3
scoop)
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 600-700" on
the app.
606
Fiber
42g
21g Sodium
377mg
74g Potassium
802mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
17g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (1 cup, rolled)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
to a medium sized container. Stir well to combine. Seal and place in the
fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Plain Greek Yogurt (1 1/4 cup,
2% milk fat)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Banana (1/3 medium banana,
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 600-700" on the app.
sliced)
629
Fiber
40g
16g Sodium
340mg
83g Potassium
519mg
12g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (1 cup, quick or rolled)
Add the oats, water and egg whites, and stevia (optional) to a small pot over
medium heat. Cook for two to three minutes or until fluffy and cooked
through.
Water
Egg Whites (1 cup)
All Natural Peanut Butter (1 1/2
Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
tbsp)
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 600700" on the app.
632
22g Sodium
70g Potassium
Fiber
44g
412mg
902mg
12g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Oats (1 1/4 cup, rolled)
Add the oats and water to a pot. Bring to a gentle boil over medium heat and
cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
nutritional yeast and stir.
Water
Nutritional Yeast (3 tbsp)
Extra Virgin Olive Oil
Egg
Arugula (2 1/2 cup)
Pitted Kalamata Olives (1/4 cup)
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper. Serve and enjoy!
Sea Salt & Black Pepper (to taste)
659
21g Sodium
43g
511mg
75g Potassium 1263mg
Fiber
Meanwhile, in a skillet over medium heat, add the olive oil. Once heated, add
the eggs. Cook until the whites are set and the yolk is cooked to your liking.
Remove and set aside. In the same pan, add the arugula and cook over lowmedium heat, until just wilted, about 1 to 2 minutes.
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
Oatmeal - 600-700" on the app.
17g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk (or
unsweetneed cashew milk)
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
Oats (1 cup, quick or rolled)
To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
Whey Protein Powder (1 scoop)
Cinnamon
Blackberries (1 cup)
664
Fiber
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 600-700" on the app.
42g
19g Sodium
375mg
87g Potassium
951mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
28g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
20 MINUTES
Extra Virgin Olive Oil
Heat a pan over medium heat with oil. Cook the bell pepper and zucchini
until fork tender, about five minutes.
Yellow Bell Pepper (1/2
medium, seeds removed, chopped)
Zucchini (1/2 small, chopped)
Tofu (6 oz; silken, drained)
Add the tofu, nutritional yeast, garlic powder, paprika, and salt. Use the
spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Divide
into bowls and enjoy with toast and apples and hummus on the side!
Nutritional Yeast
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Apple (1 medium sized apple)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast & Fruit - 600-700" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
619
Fiber
40g
20g Sodium
396mg
78g Potassium
1467mg
18g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Egg
In a bowl, add the eggs, egg whites, and half of the dill. Whisk well to
combine.
Egg Whites (1/4 cup)
Fresh Dill (finely chopped,
divided)
In a non-stick skillet over medium heat, spray with nonstick spray.
Feta Cheese (1 tbsp, crumbled)
Smoked Salmon (3 oz)
Whole Grain Bread
Once hot, pour the egg mixture into the skillet and let it cook until almost
set. Place the feta cheese on one half of the omelette and then fold the
other half over on top. Remove from the heat and transfer onto a plate.
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Low Sugar Jam
Top with smoked salmon and the remaining dill. Serve with toast on the
side. Enjoy!
622
20g Sodium
61g Potassium
Fiber
45g
1399mg
716mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 600-700" on the app.
10g
Per 1 tbsp serving, this provides about 30 calories.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1 1/4 bell
Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
nonstick spray.
pepper)
Baby Spinach (1 1/2 cup,
Place over medium heat and spray with nonstick. Add the chopped bell
peppers and cook for about five minutes or until just tender and starting to
brown. Add the spinach, tomatoes, and green onion. Continue to cook until
the spinach wilts.
chopped)
Cherry Tomatoes (1/4 cup,
halved)
Green Onion (chopped)
Transfer the vegetables to the prepared baking dish and arrange them in an
even layer.
Egg
Egg Whites (1/3 cup)
Add the egg, egg whites, water, and salt to a bowl and whisk well. Pour the
egg mixture into the baking dish.
Water
Sea Salt
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Serve with toast and jam. Enjoy!
Whole Grain Bread
Low Sugar Jam
636
19g Sodium
41g
1459mg
64g Potassium 1089mg
…
Fiber
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Toast - 600-700" on the app.
For added flavour, top with sugar free ketchup, hot sauce, or salsa.
12g
Per tablespoon, it provides about 30 calories.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Tofu (6 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/4 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (1/2; sliced)
Kale Leaves (1 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (1 1/2 small;
Remove from heat and place onto a plate. Serve with toast topped with
peanut butter. Enjoy!
cubed)
Water
Whole Grain Bread (toasted)
All Natural Peanut Butter
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble with Toast - 600-700" on the app.
676
21g Sodium
41g
Aim for a slice of whole grain bread to be between 70 and 100 calories.
481mg
87g Potassium 1393mg
Fiber
18g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Combine the eggs and egg whites in a bowl and whisk the egg mixture
together. Season with salt to taste. Set aside.
Egg Whites (1/3 cup)
Red Bell Pepper (1 1/2 bell
pepper, finely chopped)
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with the remaining salt.
Tomato (3/4 tomato, diced)
Green Onion (chopped)
Whole Grain Bread (toasted)
Low Sugar Jam
Strawberries (1 cup, chopped;
substitute any berry instead)
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Meanwhile, toast the bread slices. Once toasted, top with jam.
Serve with a side of chopped strawberries & toast and enjoy!
685
Fiber
41g
20g Sodium
1187mg
76g Potassium
1103mg
14g
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries & Toast - 600-700" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Per 1 tbsp serving, it provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
15 MINUTES
Turkey Bacon (when cooked,
divided)
Heat a skillet over medium heat. Cook the turkey bacon for five minutes
each side or until cooked to your desired crispiness. Transfer to a towellined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
In the same pan, crack the eggs and cook until the whites are set and the
yolk is cooked to your liking. Remove the eggs and add the egg whites.
Arugula (1 cup)
Egg
Spread mustard on the bottom bagel and top with the pickle, arugula, 2
slices of turkey bacon, and eggs. Consume the remaining 2 slices of turkey
bacon on the side along with the cooked egg whites.
Egg Whites (1/3 cup)
Bagel (sliced in half, toasted)
Strawberries (1 3/4 cup, sliced;
substitute any berry)
608
Fiber
40g
19g Sodium
854mg
71g Potassium
864mg
Close the bagel and enjoy with strawberries on the side!
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich with Fruit - 600-700" on the app.
Aim for the bagel to be between 220 and 250 calories.
5g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Sea Salt
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook 2 eggs until set. Season with salt and pepper to taste. Remove from
pan and add egg whites and remaining egg.
Egg
Whole Grain Bread
Egg Whites (1/2 cup)
Avocado (1/4 avocado, sliced)
Apple (about 1 apple;
substitute 1 small banana, 150 grams
grapes, or 185 grams berries)
610
Fiber
While the egg mixture cooks, toast the bread and add the sliced avocado
onto it.
Add the eggs, close the sandwich and slice. Enjoy with extra scrambled
eggs and apple on the side!
40g
24g Sodium
1043mg
59g Potassium
1017mg
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
Avocado & Fruit - 600-700" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
14g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Tamari
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
Balsamic Vinegar
Chili Powder
Smoked Paprika
Tempeh (4.6 oz; cut into thin
slices)
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slices.
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (2/3 cup)
Cut toast in half. Spread the mustard on one slice of toast. Layer the mixed
greens, tomato, and tempeh. Close the sandwich and enjoy with an apple
on the side!
Tomato (1 medium, sliced)
Apple (1 medium apple)
620
18g Sodium
41g
1502mg
…
79g Potassium 1309mg
Fiber
13g
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwich with Fruit - 600-700" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Tofu (regular firm, drained; 6
oz)
Nutritional Yeast
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes and
balsamic vinegar. Serve with an apple on the side. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (3/4 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast with Fruit - 600-700" on the app.
Apple (1 medium apple)
Aim for a slice of whole grain bread to be between 70 and 100 calories.
638
15g Sodium
92g Potassium
Fiber
40g
517mg
1196mg
19g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Warm a medium-sized skillet over medium heat and add the bacon slices.
Cook for five minutes per side, or until the bacon is cooked through.
Remove from the pan and set aside, leaving some of the bacon grease.
Egg
Cheddar Cheese (2/3 slice)
English Muffin (1 english muffin,
halved, toasted)
In the same skillet, cook the eggs until the white is set and yolk is done to
your liking. Remove the egg and add the egg whites. Cook through.
Egg Whites (1/2 cup)
Layer the egg, bacon and cheese between the english muffin slices. Serve
with egg whites on the side and blueberries drizzled with honey.
Blueberries (2 cups, substitute
any berry)
Honey
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
with Fruit - 600-700" on the app.
666
Fiber
40g
22g Sodium
941mg
91g Potassium
695mg
Aim for the English muffin to be between 120 and 150 calories.
15g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (1 2/3
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, honey and almond milk into your blender and blend until smooth.
Frozen Cauliflower (1 1/2 cups)
Once smooth, top with chia seeds and pour into a glass and enjoy!
cups)
Plain Greek Yogurt (3/4 cups,
2% milk fat)
Whey Protein Powder (a little
less than 1 scoop)
Chia Seeds
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 600-700" on the app.
Unsweetened Almond Milk (or
unsweetened cashew milk)
Honey
603
Fiber
46g
17g Sodium
477mg
77g Potassium
829mg
21g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Banana (2 medium bananas)
Place almond milk, banana, ice cubes, frozen cauliflower, peanut butter, and
protein powder into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Ice Cubes
Frozen Cauliflower (7/8 cups)
All Natural Peanut Butter (1 3/4
tbsp)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 600-700" on the app.
Whey Protein Powder (1 1/3
scoop)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
622
Fiber
45g
22g Sodium
499mg
72g Potassium
1514mg
15g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Cauliflower (1 cup)
Banana (1 1/2 medium bananas,
frozen)
Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
maple syrup, and protein powder into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Almond Butter (1 1/2 tbsp)
Cacao Powder
Whey Protein Powder (a little
more than 1 scoop)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Maple Syrup
630
23g Sodium
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 600-700" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
41g
336mg
74g Potassium 1626mg
Fiber
19g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
30 MINUTES
Red Onion (3 tbsp, chopped)
Extra Lean Ground Beef (2 oz,
90% lean/10% fat or leaner)
Nutritional Yeast (1 tbsp)
In a large skillet, heat a pan over medium heat. Add in the red onion and
ground beef. Cook for 10 to 12 minutes or until the beef is completely
cooked through.
Once the beef is cooked, add in the taco seasoning and nutritional yeast
until well combined. Make little sockets in the beef mixture and crack an egg
in one and egg whites in the others.
Egg
Taco Seasoning
Tomato (1/2 tomato, chopped)
Black Olives (1 tbsp)
Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk
is cooked to your liking.
Avocado (1/4 avocado, cubed)
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Egg Whites (1/3 cup)
Remove from the stove and top with the tomatoes, black olives, avocado,
jalapeños and cilantro. Place onto a plate and serve with toast and enjoy!
Jalapeno Pepper (sliced)
Cilantro
Whole Grain Bread
Low Sugar Jam
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
Toast - 600-700" on the app.
604
Fiber
41g
21g Sodium
949mg
62g Potassium
1191mg
14g
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Per 1 tbsp, it provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (2.9 oz,
90% lean/10% fat or leaner)
Cook rice according to package directions or in a rice cooker.
Kale Leaves (1 1/2 cup,
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Avocado (1/4 avocado, cubed)
Add the mushrooms and kale in with the beef. Add in the egg and pour over
the mixture and stir to combine. Cook for 5 minutes, or until mushrooms are
soft, stirring often to ensure the egg whites are cooked.
Mushrooms (1/2 cup, sliced)
chopped)
Egg
Brown Rice (1/3 cup, dry)
Place cooked mixture in a bowl over rice and top with nutritional yeast.
Enjoy!
Water
Nutritional Yeast (2 tbsp)
618
Fiber
40g
21g Sodium
202mg
65g Potassium
1273mg
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
with Rice - 600-700" on the app.
Top with sugar free ketchup, salsa, or hot sauce (optional).
11g
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Generally, rice triples when it is cooked, so 70 grams (about 1/3 cup) dry brown
rice would be 210 grams (about 1 cup) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Sweet Potato (1 1/2 cup,
medium, cubed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
cooked through.
Egg (whisked)
Black Beans (2/3 cups, cooked)
Egg Whites (1/3 cup)
Avocado (1/4 avocado, sliced)
Heat a skillet over medium heat and spray with non-stick spray. Add the
eggs and egg whites and scramble until cooked through. Season with a
pinch of salt.
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
644
Fiber
42g
21g Sodium
460mg
73g Potassium
1614mg
Top with sugar free ketchup, salsa, or hot sauce (optional).
19g
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Eggs - 600-700" on the app.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Russet Potato (1 1/2 medium,
cut into small cubes)
Extra Virgin Olive Oil
Red Onion (1/4 cup; chopped)
Chickpeas (1 cup; cooked,
rinsed well)
Paprika
Garlic Powder
Heat a pan over medium heat with oil. Add the potatoes and cook for 10 to
12 minutes, stirring occasionally, until the potatoes start to brown and soften.
Add the onion and continue to cook for five to six minutes more.
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Place onto a plate and enjoy!
Baby Spinach (1 cup; chopped)
Tofu (6 oz; firm, crumbled)
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash - 600-700" on
the app.
651
21g Sodium
40g
72mg
86g Potassium 2034mg
…
Fiber
23g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Cottage Cheese (1 1/4 cup, 4%
Top the cottage cheese with frozen berries, hemp seeds, honey and enjoy!
milk fat)
Frozen Berries (1 1/3 cup, or
fresh)
Hemp Seeds
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 600-700" on the app.
Honey
605
Fiber
40g
20g Sodium
946mg
72g Potassium
795mg
8g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 1/4 cup)
In a bowl, mix yogurt with stevia.
Frozen Strawberries (1 1/3 cup)
Then in a second bowl, layer the strawberries, granola, and peanut butter,
honey with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
All Natural Peanut Butter (1 tbsp)
Honey
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 600700" on the app.
618
22g Sodium
40g
122mg
74g Potassium 1057mg
Fiber
9g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Place the eggs in a saucepan and cover with water. Bring to a boil over high
heat. Once boiling, turn off the heat but keep the saucepan on the hot
burner. Cover and let sit for 10 to 12 minutes.
Cucumber (1/2 cucumber,
sliced)
Cottage Cheese (1 cup, 4%
Strain the water and fill the saucepan with cold water. Peel the egg when
cool enough to handle and slice into halves.
milk fat)
Chia Seeds
Banana (1 1/2 medium bananas;
substitue 1 1/2 medium apples or 240
grams grapes)
Top the cottage cheese with the egg halves and cucumber slices and chia
seeds. Enjoy with a banana drizzled with honey on the side!
Honey
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl with Fruit - 600-700" on the app.
623
Fiber
40g
21g Sodium
809mg
73g Potassium
1316mg
8g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (1 medium apple, cored,
chopped)
Oats (1/2 cup, rolled)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Add the yogurt in a bowl. Top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
Plain Greek Yogurt (1 1/2 cup,
2% milk fat)
Coconut Oil
672
Fiber
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 600-700" on the app.
40g
20g Sodium
214mg
87g Potassium
413mg
10g
CONTACT@BUILTWITHSCIENCE.COM
700-800
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1 1/2 cup)
Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
and mix.
Unsweetened Almond Milk
Cocoa Powder (2 1/2 tbsp)
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Stevia Powder
Whey Protein Powder (1 scoop)
Almond Butter
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 700-800" on
the app.
702
Fiber
49g
24g Sodium
466mg
87g Potassium
945mg
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
20g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (1 1/4 cup, quick or rolled)
Water
Egg Whites (1 cup)
All Natural Peanut Butter (1 1/2
Add the oats, water, egg whites, and stevia (optional) to a small pot over
medium heat, stirring continuously. Cook for two to three minutes or until
fluffy and cooked through.
Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!
tbsp)
Chia Seeds
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal - 700800" on the app.
705
Fiber
47g
25g Sodium
414mg
80g Potassium
987mg
15g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
Chia Seeds
To serve, stir well and top with blackberries. Enjoy!
Oats (1 cup, quick or rolled)
Whey Protein Powder (a little
more than 1 scoop)
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 700-800" on the app.
Blackberries (1 1/3 cup)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
722
20g Sodium
48g
384mg
95g Potassium 1075mg
Fiber
31g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Oats (1 1/4 cup, rolled)
Add the oats and water to a pot. Bring to a gentle boil over medium heat and
cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
nutritional yeast and stir.
Water
Nutritional Yeast (3 1/2 tbsp)
Egg
Arugula (2 1/2 cup)
Pitted Kalamata Olives (1/3 cup)
Sea Salt & Black Pepper (to taste)
Meanwhile, in a skillet over medium heat, spray with nonstick. Once heated,
add the eggs. Cook until the whites are set and the yolk is cooked to your
liking. Remove and set aside. In the same pan, add the arugula and cook
over low-medium heat, until just wilted, about 1 to 2 minutes.
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper to taste. Serve and enjoy!
742
Fiber
46g
22g Sodium
587mg
90g Potassium
1375mg
20g
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
Oatmeal - 700-800" on the app.
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (1 1/4 cup, rolled)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
to a medium sized container. Stir well to combine. Seal and place in the
fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Plain Greek Yogurt (1 1/4 cup,
2% milk fat)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 700-800" on the app.
Banana (1/2 medium banan,
sliced)
758
20g Sodium
103g Potassium
Fiber
45g
347mg
704mg
16g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
15 MINUTES
Tofu (6.5 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/3 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (2/3; sliced)
Kale Leaves (1 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (1 1/2 small;
Remove from heat and place onto a plate. Serve with toast topped with
peanut butter. Enjoy!
cubed)
Water
Whole Grain Bread (toasted)
All Natural Peanut Butter
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble with Toast - 700-800" on the app.
717
22g Sodium
45g
Aim for a slice of whole grain bread to be between 70 and 100 calories.
503mg
91g Potassium 1527mg
Fiber
20g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Extra Virgin Olive Oil
Heat a pan over medium heat with oil. Cook the bell pepper and zucchini
until fork tender, about five minutes.
Yellow Bell Pepper (1/2
medium, seeds removed, chopped)
Zucchini (1/2 small, chopped)
Tofu (6.5 oz; silken, drained)
Nutritional Yeast
Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Use the spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
scramble onto a plate and enjoy with toast with jam on the side!
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Low Sugar Jam (or jam of choice)
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast - 700-800" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
734
Fiber
47g
22g Sodium
556mg
92g Potassium
1451mg
18g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Egg
In a bowl, add the eggs, egg whites, and half of the dill. Whisk well to
combine.
Egg Whites (1/3 cup)
Fresh Dill (finely chopped,
divided)
In a non-stick skillet over medium heat, spray with nonstick spray.
Feta Cheese (2 tbsp, crumbled)
Smoked Salmon (3.4 oz )
Whole Grain Bread
Once hot, pour the egg mixture into the skillet and let it cook until almost
set. Place the feta cheese on one half of the omelette and then fold the
other half over on top. Remove from the heat and transfer onto a plate.
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Low Sugar Jam
Top with smoked salmon and the remaining dill. Serve with toast on the
side. Enjoy!
778
Fiber
54g
24g Sodium
1771mg
81g Potassium
878mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 700-800" on the app.
13g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Per 1 tbsp, it provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Combine the eggs and egg whites in a bowl and whisk the egg mixture
together. Season with salt to taste. Set aside.
Egg Whites (1/2 cup)
Red Bell Pepper (1 1/3 bell
pepper, finely chopped)
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with the remaining salt.
Tomato (3/4 tomato, diced)
Green Onion (chopped)
Whole Grain Bread (toasted)
Low Sugar Jam
Strawberries (2/3 cups,
chopped; substitute any berry instead)
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Serve with a side of chopped strawberries & toast and enjoy!
794
Fiber
45g
21g Sodium
1359mg
94g Potassium
1170mg
16g
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries & Toast - 700-800" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Per 1 tbsp, it provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1 1/4 bell
Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
nonstick spray.
pepper)
Baby Spinach (2 cups,
Place over medium heat and spray with nonstick. Add the chopped bell
peppers and cook for about five minutes or until just tender and starting to
brown. Add the spinach, tomatoes, and green onion. Continue to cook until
the spinach wilts.
chopped)
Cherry Tomatoes (2/3 cup,
halved)
Green Onion (chopped)
Transfer the vegetables to the prepared baking dish and arrange them in an
even layer.
Egg
Egg Whites (1/4 cup)
Add the egg, egg whites, water, and salt to a bowl and whisk well. Pour the
egg mixture into the baking dish.
Water
Whole Grain Bread
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Serve with toast and side of fruit. Cut into squares and enjoy!
Apple (about 1 apple;
substitute 1 small banana, 125 grams
grapes, or 150 grams berries)
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Fruit - 700-800" on the app.
797
26g Sodium
47g
1343mg
For added flavour, top with sugar free ketchup, hot sauce, or salsa.
86g Potassium 1463mg
Fiber
18g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
10 MINUTES
Whole Grain Bread
Avocado (1/4 avocado, sliced)
Egg
Egg Whites (3/4 cup)
In the same pan, add the egg whites and remaining egg.
Apple (about 1 large apple;
substitute 1 medium banana, 185 grams
grapes, or 210 grams berries)
While the egg whites cook, toast the bread and add the sliced avocado onto
it.
Add the eggs on top of the bread, close the sandwich and slice. Enjoy with
extra scrambled eggs and apple drizzled with honey on the side!
Honey
703
Fiber
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook 2 eggs until set. Season with salt and pepper to taste. Once cooked,
remove from pan and set aside.
46g
25g Sodium
832mg
74g Potassium
1168mg
15g
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwich with
Avocado & Fruit - 700-800" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon (when cooked,
divided)
Heat a skillet over medium heat. Cook the turkey bacon for five minutes
each side or until cooked to your desired crispiness. Transfer to a towellined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
In the same pan, add oil and crack the eggs and cook until the whites are
set and the yolk is cooked to your liking. Remove the eggs and add the egg
whites.
Arugula (1 cup)
Extra Virgin Olive Oil
Egg
Spread mustard on the bottom bagel and top with the pickle, arugula, 2
slices of turkey bacon, and eggs. Consume the remaining 2 slices of turkey
bacon on the side along with the cooked egg whites.
Egg Whites (1/2 cup)
Bagel (sliced in half, toasted)
Blueberries (1 2/3 cups,
substitute any berry)
716
Fiber
Close the bagel and enjoy with blackberries on the side!
45g
21g Sodium
937mg
88g Potassium
755mg
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich with Fruit - 700-800" on the app.
Aim for the bagel to be between 220 and 250 calories.
6g
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Tamari
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
Balsamic Vinegar
Chili Powder
Smoked Paprika
Tempeh (4.5 oz; cut into thin
slices)
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slices.
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (2/3 cup)
Cut toast in half. Spread the mustard on one slice of toast. Layer the mixed
greens, tomato, and tempeh. Close the sandwich and enjoy with an apple
and peanut butter on the side!
Tomato (1 1/2 small, sliced)
Apple (1 medium apple)
All Natural Peanut Butter
721
26g Sodium
45g
1508mg
…
85g Potassium 1548mg
Fiber
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwich with Fruit - 700-800" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
14g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Warm a medium-sized skillet over medium heat and add the bacon slices.
Cook for five minutes per side, or until the bacon is cooked through.
Remove from the pan and set aside, leaving some of the bacon grease.
Egg
Cheddar Cheese (1 slice)
English Muffin (1 english muffin,
halved, toasted)
Egg Whites (3/4 cups)
In the same skillet, cook the eggs until the white is set and yolk is done to
your liking. Remove the egg and add the egg whites. Cook through.
Layer the egg, bacon and cheese between the english muffin slices. Serve
with egg whites on the side and blueberries drizzled with honey.
Blueberries (2 1/3 cup,
substitute any berry)
Honey
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
with Fruit - 700-800" on the app.
741
24g Sodium
99g Potassium
Fiber
47g
1057mg
Aim for the English muffin to be between 120 and 150 calories.
819mg
16g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Tofu (regular firm, drained; 6.5
oz)
Nutritional Yeast
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Meanwhile, toast the bread slices.
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes and
balsamic vinegar. Serve with an apple and peanut butter on the side. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (3/4 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast with Fruit - 700-800" on the app.
Apple (1 medium apple)
All Natural Peanut Butter
Aim for a slice of whole grain bread to be between 70 and 100 calories.
747
Fiber
45g
24g Sodium
520mg
96g Potassium
1307mg
20g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Frozen Blueberries (2 cups)
Frozen Cauliflower (2 cups)
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, honey and almond milk into your blender and blend until smooth.
Plain Greek Yogurt (1 cup, 2%
Once smooth, top with chia seeds and pour into a glass and enjoy!
milk fat)
Whey Protein Powder (2/3
scoop)
Chia Seeds
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 700-800" on the app.
Honey
Unsweetened Almond Milk (or
unsweetened cashew milk)
715
Fiber
51g
21g Sodium
560mg
93g Potassium
1014mg
27g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Place almond milk, banana, ice cubes, frozen cauliflower, peanut butter,
maple syrup, and protein powder into your blender and blend until smooth.
Banana (2 medium bananas)
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Frozen Cauliflower (2 cups)
Ice Cubes
Maple Syrup
Whey Protein Powder (1 1/3
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 700-800" on the app.
scoop)
All Natural Peanut Butter (2
tbsp)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
753
26g Sodium
50g
620mg
94g Potassium 1889mg
Fiber
22g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Cauliflower (2 cups)
Banana (frozen; 2 medium
bananas)
Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
maple syrup, and protein powder into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Almond Butter (1 1/2 tbsp)
Cacao Powder
Whey Protein Powder (1 1/3
scoop)
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 700-800" on the app.
Unsweetened Almond Milk (or
unsweetened cashew milk)
Maple Syrup
759
27g Sodium
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
50g
457mg
92g Potassium 2252mg
…
Fiber
28g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
35 MINUTES
Sweet Potato (1 1/2 cups,
medium, cubed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
cooked through.
Egg (whisked)
Egg Whites (1/2 cup)
Black Beans (3/4 cup, cooked)
Avocado (1/4 avocado, sliced)
Heat a skillet over medium heat and spray with non-stick spray. Add the
eggs and egg whites and scramble until cooked through. Season with the
remaining sea salt.
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
704
Fiber
48g
23g Sodium
525mg
77g Potassium
1788mg
21g
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Eggs - 700-800" on the app.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Onion (1/4 cup, chopped)
Extra Lean Ground Beef (3 oz,
90% lean/10% fat or leaner)
Nutritional Yeast (2 tbsp)
Egg
Egg Whites (1/4 cup)
Tomato (1 tomato, chopped)
Taco Seasoning
In a large skillet, heat a pan over medium heat and spray with nonstick. Add
in the red onion and ground beef. Cook for 10 to 12 minutes or until the beef
is completely cooked through.
Once the beef is cooked, add in the chili powder, cumin, onion powder,
black pepper and nutritional yeast until well combined. Make little sockets in
the beef mixture and crack an egg in one and then the egg whites in the
remaining.
Black Olives (1 tbsp)
Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk
is cooked to your liking.
Avocado (1/4 avocado, cubed)
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Jalapeno Pepper (sliced)
Remove from the stove and top with the tomatoes, black olives, avocado,
jalapeños and cilantro. Place onto a plate and serve with toast and enjoy!
Cilantro
Whole Grain Bread
Low Sugar Jam
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
Toast - 700-800" on the app.
708
23g Sodium
50g
935mg
74g Potassium 1548mg
Fiber
17g
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Per 1 tbsp, it provides about 30 calories.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Extra Lean Ground Beef (3.6
oz, 90% lean/10% fat or leaner)
Cook rice according to package directions or in a rice cooker.
Kale Leaves (1 1/2 cup,
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Avocado (1/4 avocado, cubed)
Add the mushrooms and kale in with the beef. Add in the egg and pour over
the mixture and stir to combine. Cook for 5 minutes, or until mushrooms are
soft, stirring often to ensure the egg whites are cooked.
Mushrooms (1/4 cup, sliced)
chopped)
Egg
Brown Rice (1/2 cup, dry)
Place cooked mixture in a bowl and top with nutritional yeast. Enjoy!
Nutritional Yeast (2 tbsp)
Water
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
with Rice - 700-800" on the app.
734
24g Sodium
46g
218mg
82g Potassium 1392mg
Fiber
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
12g
Generally, rice triples when it is cooked, so 92 grams (1/2 cup) dry brown rice
would be 276 grams (1 1/2 cups) brown rice cooked.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Russet Potato (1 3/4 medium,
cut into small cubes)
Extra Virgin Olive Oil
Red Onion (1/4 cup; chopped)
Chickpeas (1 cup; cooked,
rinsed well)
Paprika
Garlic Powder
Heat a pan over medium heat with oil. Add the potatoes and cook for 10 to
12 minutes, stirring occasionally, until the potatoes start to brown and soften.
Add the onion and continue to cook for five to six minutes more.
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Meanwhile, toast the bread slice.
Baby Spinach (1 1/2 cup;
Place breakfast hash on a plate and serve with the piece of toast on the side.
Enjoy!
chopped)
Tofu (6.5 oz; firm, crumbled)
Whole Grain Bread (toasted)
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash with Toast 700-800" on the app.
787
23g Sodium
47g
232mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
107g Potassium 2250mg
…
Fiber
27g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
15 MINUTES
Egg
Place the eggs in a saucepan and cover with water. Bring to a boil over high
heat. Once boiling, turn off the heat but keep the saucepan on the hot
burner. Cover and let sit for 10 to 12 minutes.
Cucumber (2/3 cucumber,
sliced)
Cottage Cheese (1 cup, 4%
milk fat)
Chia Seeds
Banana (2 small bananas;
substitute about 2 medium apples or 260
grams grapes)
Strain the water and fill the saucepan with cold water. Peel the egg when
cool enough to handle and slice into halves.
Top the cottage cheese with the egg halves, cherry tomatoes and
cucumber slices and chia seeds. Enjoy with a banana drizzled with honey on
the side!
Honey
Cherry Tomatoes (1 cup,
halved)
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl with Fruit - 700-800" on the app.
713
24g Sodium
46g
944mg
86g Potassium 1853mg
Fiber
10g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 1/3 cup)
In a bowl, mix yogurt with stevia and powdered peanut butter.
Frozen Strawberries (1 cup)
Then in a second bowl, layer the strawberries, granola, and peanut butter
with the yogurt and enjoy!
Granola (1/3 cup)
Stevia Powder
All Natural Peanut Butter
Honey
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 700800" on the app.
Powdered Peanut Butter (2
tbsp)
724
24g Sodium
49g
232mg
88g Potassium 1280mg
Fiber
11g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (cored, chopped; 1
medium apple)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (1/2 cup, rolled)
Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
Plain Greek Yogurt (2 cups,
2% milk fat)
Coconut Oil
727
Fiber
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 700-800" on the app.
50g
20g Sodium
288mg
91g Potassium
391mg
9g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Cottage Cheese (1 1/2 cup, 4%
Top the cottage cheese with frozen berries, honey, oats and enjoy!
milk fat)
Frozen Berries (1 cup, or fresh)
Oats (3/4 cup)
Honey
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese with Mixed
Berries - 700-800" on the app.
747
18g Sodium
107g Potassium
Fiber
45g
1012mg
792mg
12g
CONTACT@BUILTWITHSCIENCE.COM
800+
Calories
breakfast
Oatmeal
5 MINUTES
Oats (1 1/2 cup)
Unsweetened Almond Milk
Cocoa Powder (2 1/2 tbsp)
Add oats, almond milk, protein powder, stevia, and cocoa powder in a bowl
and mix.
Mix everything one more time and microwave on high for 3-4 minutes or
until water is absorbed. Enjoy!
Stevia Powder
Whey Protein Powder (1 scoop)
Almond Butter
Honey
Log this meal on MyFitnessPal by searching "BWS Chocolate Oats - 800+" on the
app.
826
30g Sodium
52g
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
508mg
104g Potassium 1050mg
…
Fiber
22g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Oats (1 1/4 cup, quick or rolled)
Water
Egg Whites (1 1/4 cup)
All Natural Peanut Butter (2
Add the oats, water, egg whites, and stevia (optional) to a small pot over
medium heat, stirring continuously. Cook for two to three minutes or until
fluffy and cooked through
Transfer the oats to a bowl and top with peanut butter and chia seeds.
Drizzle honey over top. Enjoy!
tbsp)
Chia Seeds
Honey (optional)
Stevia Powder (optional; to taste)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter Oatmeal 800+" on the app.
826
Fiber
55g
27g Sodium
515mg
97g Potassium
1117mg
15g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Oats (1 1/2 cup, rolled)
Add the oats and water to a pot. Bring to a gentle boil over medium heat and
cook for 8 to 10 minutes. Stir frequently. Once cooked through, add the
nutritional yeast and stir.
Water
Nutritional Yeast (1/4 cup)
Extra Virgin Olive Oil
Egg
Arugula (2 1/2 cups)
Pitted Kalamata Olives (1/3 cup)
Add the oats to a bowl and top with the arugula, olives and egg. Season
with sea salt and pepper to taste. Serve and enjoy!
Sea Salt & Black Pepper (to taste)
829
25g Sodium
51g
649mg
99g Potassium 1556mg
Fiber
Meanwhile, in a skillet over medium heat, add the olive oil. Once heated, add
the eggs. Cook until the whites are set and the yolk is cooked to your liking.
Remove and set aside. In the same pan, add the arugula and cook over lowmedium heat, until just wilted, about 1 to 2 minutes.
Log this meal on MyFitnessPal by searching "BWS Savory Arugula & Olive
Oatmeal - 800+" on the app.
22g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Unsweetened Almond Milk (or
unsweetneed cashew milk)
Oats (1 1/4 cups, quick or
Add the almond milk, oats, chia seeds, protein powder, and cinnamon in a
bowl or container. Stir well to combine and refrigerate overnight.
To serve, stir well and top with blackberries. Enjoy!
rolled)
Chia Seeds
Whey Protein Powder (a little
more than 1 scoop)
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Blackberry Protein Overnight
Oats - 800+" on the app.
Blackberries (1 1/2 cup)
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
835
24g Sodium
51g
465mg
111g Potassium 1229mg
Fiber
36g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Oats (1 1/3 cup, rolled)
Cinnamon
Add the oats, chia seeds, cinnamon, vanilla extract, yogurt, milk, and banana
to a medium sized container. Stir well to combine. Seal and place in the
fridge overnight, or for at least 8 hours.
Vanilla Extract
Remove from the fridge and enjoy!
Chia Seeds
Plain Greek Yogurt (1 1/2 cup,
2% milk fat)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Cinnamon Yogurt Overnight
Oats - 800+" on the app.
Banana (1 medium banana,
sliced)
889
Fiber
52g
22g Sodium
380mg
127g Potassium
955mg
19g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Omelettes &
Scrambles
5 MINUTES
Egg
In a bowl, add the eggs, egg whites, and half of the dill. Whisk well to
combine.
Egg Whites (1/2 cup)
Fresh Dill (finely chopped,
divided)
Feta Cheese (3 tbsp, crumbled)
Smoked Salmon (3.4 oz )
Whole Grain Bread
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Low Sugar Jam
826
Fiber
In a non-stick skillet over medium heat, spray with nonstick spray. Once hot,
pour the egg mixture into the skillet and let it cook until almost set. Place the
feta cheese on one half of the omelette and then fold the other half over on
top. Remove from the heat and transfer onto a plate.
Top with smoked salmon and the remaining dill. Serve with toast on the
side. Enjoy!
59g
26g Sodium
1951mg
82g Potassium
949mg
Log this meal on MyFitnessPal by searching "BWS Smoked Salmon Feta
Omelette with Toast - 800+" on the app.
13g
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Per 1 tbsp, it provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Tofu (6.5 oz; firm)
Place the tofu in a small bowl and mash with a fork to the point where it is
broken apart but chunks still remain. The texture should be similar to
scrambled eggs.
Yellow Onion (1/3 medium,
diced)
Garlic (cloves, minced)
Red Bell Pepper (2/3; sliced)
Kale Leaves (1 cup; chopped)
Nutritional Yeast
In a non-stick pan, place over medium heat and spray with nonstick. Add the
cubed sweet potato, onions, garlic and bell pepper. Add the water and
cover with a lid, allowing the mixture to steam.
Add the tofu, kale, nutritional yeast and turmeric to the pan. Mix well and
cook until the kale wilts and the tofu is heated through.
Turmeric
Sweet Potato (2 small; cubed)
Water
Remove from heat and place onto a plate. Serve with toast and peanut
butter. Enjoy!
Whole Grain Bread (toasted)
All Natural Peanut Butter
Log this meal on MyFitnessPal by searching "BWS Tofu Veggie and Sweet
Potato Scramble with Toast - 800+" on the app.
833
26g Sodium
50g
550mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
107g Potassium 1869mg
Fiber
23g
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Bell Pepper (1 1/2 bell
Preheat the oven to 400ºF (204ºC). Spray a 8x8 inch baking dish with
nonstick spray.
pepper )
Baby Spinach (1 1/4 cup,
Spray a small pan with nonstick and place over medium heat. Add the
chopped bell peppers and cook for about five minutes or until just tender
and starting to brown. Add the spinach, tomatoes, and green onion.
Continue to cook until the spinach wilts.
chopped)
Cherry Tomatoes (1 cup,
halved)
Green Onion (chopped)
Add the egg, egg whites, water, and salt to a bowl and whisk well. Pour the
egg mixture into the baking dish.
Egg
Egg Whites (1/3 cup)
Bake for 23 to 25 minutes or until the eggs have set and are firm to touch.
Serve with toast with jam. Enjoy!
Water
Whole Grain Bread
Low Sugar Jam
Log this meal on MyFitnessPal by searching "BWS Bell Pepper & Spinach Egg
Bake with Toast - 800+" on the app.
872
26g Sodium
51g
1477mg
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
96g Potassium 1520mg
…
Fiber
17g
Per 1 tbsp, this provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Extra Virgin Olive Oil
Heat a pan over medium heat with oil. Cook the bell pepper and zucchini
until fork tender, about five minutes.
Yellow Bell Pepper (1/2
medium, seeds removed, chopped)
Zucchini (1/2 small, chopped)
Tofu (7 oz; silken, drained)
Add the tofu, nutritional yeast, garlic powder, paprika, and a pinch of salt.
Use the spatula to stir and gently break up the tofu.
Cook until the edges are firm and liquid is gone, about 15 minutes. Place
scramble onto a plate and enjoy with toast with jam and an apple on the
side!
Nutritional Yeast
Garlic Powder
Paprika
Whole Grain Bread (toasted)
Low Sugar Jam (or jam of choice)
Apple (1 large sized apple)
894
24g Sodium
Log this meal on MyFitnessPal by searching "BWS Zucchini Tofu Scramble with
Toast & Fruit - 800+" on the app.
52g
572mg
128g Potassium 1834mg
Fiber
25g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Combine the eggs and egg whites in a bowl and whisk the egg mixture
together. Season with salt to taste. Set aside.
Egg Whites (1/2 cup)
Red Bell Pepper (1 1/2 bell
pepper, finely chopped)
Heat a pan over medium heat and spray with a nonstick spray. Cook the
peppers for about five minutes or until tender and just browned. Add the
tomato and green onion and cook for two to three minutes more until the
tomatoes have softened. Season the vegetables with the remaining salt.
Tomato (1 tomato, diced)
Green Onion (chopped)
Strawberries (1 1/3 cup,
chopped; substitute any berry instead)
Whole Grain Bread (toasted)
Low Sugar Jam
Push the vegetable mixture to one side of the pan and pour the whisked
eggs into the empty side. Stir the eggs frequently as they cook and
incorporate the vegetables into the eggs once the eggs are cooked
through.
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Serve with a side of chopped strawberries & toast and enjoy!
923
Fiber
52g
26g Sodium
1468mg
107g Potassium
1421mg
19g
Log this meal on MyFitnessPal by searching "BWS Veggie Scramble with
Strawberries & Toast - 800+" on the app.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
Per 1 tbsp, it provides about 30 calories.
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Sandwiches
15 MINUTES
Turkey Bacon
Warm a medium-sized skillet over medium heat and add the bacon slices.
Cook for five minutes per side, or until the bacon is cooked through.
Remove from the pan and set aside, leaving some of the bacon grease.
Egg
Cheddar Cheese (about 1/4
cup, sliced)
In the same skillet, cook the eggs until the white is set and yolk is done to
your liking. Remove the egg and add the egg whites. Cook through.
English Muffin (two muffins,
halved, toasted)
Toast the english muffins and cut in half. Layer the egg, bacon and cheese
between the english muffin slices to make two sandwiches. Serve with egg
whites on the side with blueberries and banana. Enjoy!
Egg Whites (3/4 cup)
Blueberries (1 1/3 cup,
substitute any berry)
Banana (about 1 medium
banana; substitute 1 medium apple or 150
grams grapes)
Log this meal on MyFitnessPal by searching "BWS Classic Breakfast Sandwich
with Fruit - 800+" on the app.
Aim for the English muffin to be between 120 and 150 calories.
822
Fiber
51g
26g Sodium
1329mg
116g Potassium
1167mg
24g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Turkey Bacon
Heat a skillet over medium heat. Cook the turkey bacon for five minutes
each side or until cooked to your desired crispiness. Transfer to a towellined plate to absorb any excess oil.
Whole Grain Mustard
Pickle (chopped)
Arugula (2 cups)
In the same pan, add oil and crack the eggs and cook until the whites are
set and the yolk is cooked to your liking. Remove the eggs and add the egg
whites.
Extra Virgin Olive Oil
Egg
Egg Whites (1/2 cup)
While the egg whites are cooking, spread mustard on the bottom of both
bagel slices and top with the pickle, arugula, bacon, and eggs to make two
sandwiches. Close the bagels and serve with egg whites on the side and
enjoy!
Bagel (sliced in half, toasted)
838
Fiber
52g
25g Sodium
1060mg
…
101g Potassium
606mg
Log this meal on MyFitnessPal by searching "BWS Turkey Bacon Breakfast
Sandwich - 800+" on the app.
1g
Aim for the bagel to be between 220 and 250 calories.
CONTACT@BUILTWITHSCIENCE.COM
40 MINUTES
Tamari
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment
paper.
Balsamic Vinegar
Chili Powder
In a zipper-lock bag or shallow bowl, mix the tamari, balsamic vinegar, chili
powder, paprika, salt and pepper together. Add in the tempeh and let it
marinate for 10 to 15 minutes.
Smoked Paprika
Tempeh (5 oz; cut into thin
slices)
Arrange the tempeh in an even layer on the baking sheet. Bake for 18 to 20
minutes, flipping halfway through. Remove from the oven and set aside.
Meanwhile, toast the bread slices.
Dijon Mustard
Whole Grain Bread (toasted)
Mixed Greens (2/3 cup)
Spread the mustard on two slices of toast. Layer and divide the mixed
greens, tomato, and tempeh amongst the two bread slices to make two
sandwiches. Close the sandwiches and enjoy with an apple on the side!
Apple (1 large apple)
Tomato (1 1/4 small, sliced)
878
23g Sodium
55g
1956mg
116g Potassium 1596mg
Fiber
19g
Log this meal on MyFitnessPal by searching "BWS Tempeh, Lettuce & Tomato
Sandwiches with Fruit - 800+" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Tofu (regular firm, drained; 6.5
In a mixing bowl, mash the tofu with a fork until crumbly and wet. Gently fold
in the nutritional yeast, apple cider vinegar, and basil. Mix well.
Nutritional Yeast
Meanwhile, toast the bread slices.
oz)
Apple Cider Vinegar
Spread the vegan ricotta onto the toast slices and top with tomatoes and
balsamic vinegar. Serve with an apple and peanut butter on the side. Enjoy!
Basil Leaves (chopped)
Whole Grain Bread (toasted)
Cherry Tomatoes (3/4 cup;
halved)
Balsamic Vinegar
Log this meal on MyFitnessPal by searching "BWS Vegan Ricotta & Balsamic
Tomato Toast with Fruit - 800+" on the app.
Apple (1 medium apple)
All Natural Peanut Butter
Aim for a slice of whole grain bread to be between 70 and 100 calories.
882
25g Sodium
54g
697mg
116g Potassium 1544mg
Fiber
24g
CONTACT@BUILTWITHSCIENCE.COM
10 MINUTES
Whole Grain Bread
Heat a frying pan over medium-high heat and spray with a nonstick spray.
Cook the eggs until set. Season with salt and pepper to taste.
Egg
Egg Whites (7/8 cups)
Avocado (a little more than 1/3
avocado, sliced)
Apple (about 1 1/2 apples;
substitute 1 1/2 bananas, 230 grams
grapes, or 300 grams berries)
31g Sodium
55g
Log this meal on MyFitnessPal by searching "BWS Fried Egg Sandwiches with
Avocado & Fruit - 800+" on the app.
1181mg
103g Potassium 1450mg
Fiber
While egg whites are cooking, toast the bread slices. Making two breakfast
sandwiches, split the avocado between two slices of bread.
Split the eggs onto the two slices of bread. Close the sandwiches and slice.
Enjoy with extra egg whites and apple drizzled with honey on the side!
Honey
907
Once the eggs have cooked. Remove them and set aside. Add egg whites
to the same pan and cook.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
21g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Protein
Smoothies
5 MINUTES
Frozen Cauliflower (2 cups)
Banana (frozen; 2 medium
bananas)
Place almond milk, frozen cauliflower, banana, cacao powder, almond butter,
maple syrup, and protein powder into your blender and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Almond Butter (1 1/2 tbsp)
Cacao Powder
Whey Protein Powder (1 1/2
scoops)
Unsweetened Almond Milk (or
unsweetened cashew milk)
Maple Syrup
817
Fiber
Log this meal on MyFitnessPal by searching "BWS Chocolate Cauliflower
Smoothie - 800+" on the app.
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
54g
28g Sodium
546mg
99g Potassium
2317mg
28g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Frozen Blueberries (2 cups)
Frozen Cauliflower (2 cups)
Plain Greek Yogurt (1 cup, 2%
milk fat)
Place frozen blueberries, frozen cauliflower, plain Greek yogurt, protein
powder, honey, almond butter and almond milk into your blender and blend
until smooth.
Once smooth, top with chia seeds and pour into a glass and enjoy!
Whey Protein Powder (a little
less than 1 scoop)
Chia Seeds
Unsweetened Almond Milk (or
unsweetened cashew milk)
Log this meal on MyFitnessPal by searching "BWS Creamy Blueberry Smoothie 800+" on the app.
Almond Butter (2 tsp)
Honey
817
Fiber
57g
28g Sodium
609mg
99g Potassium
1141mg
29g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Unsweetened Almond Milk (or
unsweetened cashew milk)
Banana (2 large bananas)
Ice Cubes
Place almond milk, banana, ice cubes, frozen cauliflower, peanut butter,
maple syrup, powdered peanut butter, and protein powder into your blender
and blend until smooth.
Pour into glass and enjoy! (Pour into a mason jar if you are on the go.)
Whey Protein Powder (1 1/2
scoop)
Frozen Cauliflower (1 1/4 cup)
All Natural Peanut Butter (2 1/2
tbsp)
Log this meal on MyFitnessPal by searching "BWS Peanut Butter & Banana
Smoothie - 800+" on the app.
Maple Syrup
To make the recipe vegan, substitute a vegan protein powder instead of the
whey protein powder.
827
29g Sodium
53g
520mg
104g Potassium 1933mg
Fiber
19g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Bowls/Skillets
25 MINUTES
Extra Lean Ground Beef (3.2 oz,
90% lean/10% fat or leaner)
Mushrooms (1/3 cup, sliced)
Kale Leaves (1 1/2 cup,
chopped)
Egg
Avocado (1/4 avocado, cubed)
Brown Rice (1/2 cup, dry)
Water
Cook rice according to package directions or in a rice cooker.
Add non-stick spray to a pan and heat over medium heat. Add the beef and
break it up as it cooks. Cook for 10 minutes, or until the beef is cooked
through. Drain the fat from the pan and return to the stove.
Add the mushrooms and kale in with the beef. Add in the egg and egg
whites and pour over the mixture and stir to combine. Cook for 5 minutes, or
until mushrooms are soft, stirring often to ensure the egg whites are
cooked.
Place cooked mixture in a bowl with rice and top with nutritional yeast.
Enjoy!
Nutritional Yeast (2 tbsp)
Egg Whites (1/2 cup)
806
25g Sodium
86g Potassium
Fiber
12g
57g
Log this meal on MyFitnessPal by searching "BWS Egg & Beef Breakfast Bowl
with Rice - 800+" on the app.
411mg
1611mg
Top with sugar free ketchup, salsa, or hot sauce (optional).
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Generally, rice triples when it is cooked, so 95 grams (1/2 cup) of dry brown rice
would be 285 grams (1 1/2 cup) cooked brown rice.
CONTACT@BUILTWITHSCIENCE.COM
35 MINUTES
Sweet Potato (1 1/2 cups,
medium, cubed)
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
paper. Season the sweet potato with salt. Bake for 25 to 30 minutes or until
cooked through.
Egg (whisked)
Black Beans (1 1/4 cup,
Heat a skillet over medium heat and spray with non-stick spray. Add the
eggs and egg whites and scramble until cooked through. Season with a
pinch of salt.
cooked)
Egg Whites (1/2 cup)
Avocado (a little more than 1/3
avocado, sliced)
837
27g Sodium
54g
29g
Top with sugar free ketchup, salsa, or hot sauce (optional).
527mg
95g Potassium 2158mg
Fiber
Divide the sweet potato, scrambled eggs and black beans in a bowl. Top
with the sliced avocado. Enjoy!
Log this meal on MyFitnessPal by searching "BWS Black Beans, Sweet Potato &
Eggs - 800+" on the app.
CONTACT@BUILTWITHSCIENCE.COM
30 MINUTES
Red Onion (1/4 cup, chopped)
Extra Lean Ground Beef (3.6
oz, 90% lean/10% fat or leaner)
Nutritional Yeast (2 tbsp)
In a large skillet, heat a pan over medium heat. Add in the red onion and
ground beef. Cook for 10 to 12 minutes or until the beef is completely
cooked through.
Once the beef is cooked, add in the taco seasoning and nutritional yeast
until well combined. Make little sockets in the beef mixture and crack an egg
in one and egg whites in the remaining.
Egg
Egg Whites (1/3 cup)
Tomato (1 tomato, chopped)
Taco Seasoning
Black Olives (1 tbsp)
Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk
is cooked to your liking.
Meanwhile, toast the bread slices. Once toasted, spread jam over top.
Avocado (1/4 avocado, cubed)
Jalapeno Pepper (sliced)
Remove from the stove and top with the tomatoes, black olives, avocado,
jalapeños and cilantro. Place onto a plate and serve with toast and enjoy!
Cilantro
Whole Grain Bread
Low Sugar Jam
Log this meal on MyFitnessPal by searching "BWS Taco Breakfast Skillet with
Toast - 800+" on the app.
843
28g Sodium
88g Potassium
Fiber
20g
57g
1131mg
1779mg
The extra lean ground beef can be substituted for extra lean ground turkey or
chicken.
Per 1 tbsp, it provides about 30 calories.
Aim for a slice of whole grain bread to be between 70-100 calories per slice.
CONTACT@BUILTWITHSCIENCE.COM
25 MINUTES
Russet Potato (1 3/4 medium,
cut into small cubes)
Extra Virgin Olive Oil
Red Onion (1/4 cup; chopped)
Chickpeas (1 cup; cooked,
rinsed well)
Heat a pan over medium heat and spray with nonstick. Add the potatoes
and cook for 10 to 12 minutes, stirring occasionally, until the potatoes start to
brown and soften. Add the onion and continue to cook for five to six minutes
more.
Add the chickpeas, crumbled tofu, paprika, garlic powder, and a pinch of salt
and continue to cook until the potatoes are tender and chickpeas are
warmed through, about three to five minutes. Add the spinach and stir until
wilted. Season with additional salt if needed.
Paprika
Garlic Powder
Baby Spinach (1 1/2 cup;
Meanwhile, toast the bread slices.
chopped)
Tofu (6.5 oz; firm, crumbled)
Place the breakfast hash onto a plate and serve with pieces of toast on the
side. Enjoy!
Whole Grain Bread (toasted)
896
25g Sodium
53g
389mg
125g Potassium 2345mg
…
Fiber
Log this meal on MyFitnessPal by searching "BWS Breakfast Hash with Toast 800+" on the app.
Aim for a slice of whole grain bread to be between 70 and 100 calories.
30g
CONTACT@BUILTWITHSCIENCE.COM
breakfast
Yogurt Parfaits
& Cottage Cheese
5 MINUTES
Non Fat (0%) Plain Greek
Yogurt (1 1/2 cups)
In a bowl, mix yogurt with stevia.
Frozen Strawberries (7/8 cup)
Then in a second bowl, layer the strawberries, granola, honey and hemp
seeds with the yogurt and enjoy!
Granola (2/3 cup)
Honey
Stevia Powder
Hemp Seeds
805
28g Sodium
99g Potassium
Fiber
Log this meal on MyFitnessPal by searching "BWS Protein Yogurt Parfait - 800+"
on the app.
50g
140mg
1372mg
11g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Apple (cored, chopped; 1
medium apple)
In a saucepan over medium heat, add the apples, rolled oats, maple syrup,
oil and cinnamon. Cook for 6 to 8 minutes, stirring often.
Oats (2/3 cups, rolled)
Add the yogurt into a bowl and top with the apple crisp mixture. Enjoy!
Maple Syrup
Cinnamon
Non Fat (0%) Plain Greek
Yogurt (2 cups )
Log this meal on MyFitnessPal by searching "BWS Apple Crisp Yogurt Bowl 800+" on the app.
Coconut Oil
814
26g Sodium
53g
171mg
97g Potassium 1083mg
Fiber
10g
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Cottage Cheese (1 1/3 cup, 4%
milk fat)
Frozen Berries (1 2/3 cup, or
fresh)
Strain the water and fill the saucepan with cold water. Peel the egg when
cool enough to handle and slice into halves.
Honey
Egg
Top the cottage cheese with frozen berries, granola and honey. Enjoy with
hard boiled eggs on the side.
818
Fiber
Place the egg in a saucepan and cover with water. Bring to a boil over high
heat. Once boiling, turn off the heat but keep the saucepan on the hot
burner. Cover and let sit for 10 to 12 minutes.
54g
27g Sodium
1158mg
94g Potassium
882mg
Log this meal on MyFitnessPal by searching "BWS Eggs with Cottage Cheese &
Mixed Berries - 800+" on the app.
9g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Egg
Place the eggs in a saucepan and cover with water. Bring to a boil over high
heat. Once boiling, turn off the heat but keep the saucepan on the hot
burner. Cover and let sit for 10 to 12 minutes.
Cucumber (2/3 cucumber,
sliced)
Cottage Cheese (1 1/3 cup, 4%
milk fat)
Chia Seeds
Banana (1 1/2 medium bananas;
substitute 1 1/2 apples or 230 grams
grapes)
Strain the water and fill the saucepan with cold water. Peel the egg when
cool enough to handle and slice into halves.
Top the cottage cheese with the egg halves and cucumber slices and chia
seeds. Enjoy with a banana drizzled with honey.
Honey
Log this meal on MyFitnessPal by searching "BWS Cottage Cheese Breakfast
Bowl with Fruit - 800+" on the app.
823
27g Sodium
50g
1047mg
104g Potassium 1506mg
…
Fiber
9g
CONTACT@BUILTWITHSCIENCE.COM