2300-2500 calories
Savory Arugula & Olive Oatmeal
Tuna & Cucumber Sandwich
Go to the recipe
Orange Chicken with Broccoli & Rice
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Apple Crisp Yogurt Bowl
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Popcorn
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Rice Cake with Powdered Peanut Butter
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Apple Pie Protein Balls
Go to the recipe
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
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
10 MINUTES
Canned In Water Tuna (3 oz)
Nonfat (0%) Plain Greek Yogurt
Mayonnaise
Meanwhile toast the bread slice and when finished, cut in half to make 2
slices of bread.
Whole Grain Bread (halved,
toasted)
Add the tuna to one half of the toast, top with cucumber, and place the other
half piece of bread over top. Serve and enjoy!
Cucumber (1/4 cucumber;
sliced)
218
8g Sodium
15g Potassium
Fiber
In a small bowl add the tuna, Greek yogurt, and mayonnaise. Mix together
until well combined.
22g
Log this meal on MyFitnessPal by searching “BWS Tuna & Cucumber Sandwich 200-300” on the app.
361mg
372mg
Aim for a slice of whole grain bread to be between 70 and 100 calories.
4g
CONTACT@BUILTWITHSCIENCE.COM
20 MINUTES
Chicken Breast (skinless,
boneless; 4 oz)
Cook rice according to package instructions or in a rice cooker.
Dice the chicken into 1 inch cubes. Melt the coconut oil in a large skillet over
medium heat. Add in the chicken and saute until cooked through and
browned (about 10 minutes).
Coconut Oil
Chicken Broth
Garlic (cloves, minced)
Meanwhile, in a small saucepan, stir together the chicken broth, garlic,
orange zest, orange juice, tamari. Bring to a boil, then reduce to a simmer.
Simmer for 10 minutes, and then pour it into the skillet over the cooked
chicken. Mix well to coat and let simmer while you prepare the rest.
Navel Orange (zested and juiced)
Molasses
Tamari (substitute soy sauce)
Red Pepper Flakes
Broccoli (chopped into florets;
1 cup)
Lightly steam your broccoli then toss in olive oil and sea salt and black
pepper to taste.
Turn the heat off the chicken (the sauce should be cooked down and
thickened by now. If it isn’t, simmer a bit longer). Place the broccoli into a
bowl and top with the orange chicken. Sprinkle with sesame seeds and
serve with cooked rice on the side. Enjoy!
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Sesame Seeds
Brown Rice (dry; 1/8 cup)
Water
Log this meal on MyFitnessPal by searching "BWS Orange Chicken with Broccoli
& Rice- 400-500" on the app.
496
16g Sodium
34g
1218mg
57g Potassium 1263mg
Fiber
Generally, rice triples when it is cooked, so 45 grams (1/4 cup) dry brown rice
would be 135 grams (about 3/4 cup) cooked brown rice.
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 (1/4 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
5 MINUTES
Popcorn Kernels (6 Tbsp)
Melt coconut oil in a deep pan on medium-high.
Coconut Oil
Add 2-3 "test" kernels and cover your pan until they pop.
Add 1/3 cup of popcorn kernels to the pan, cover and remove from heat for
30 seconds (ensures all kernels reach equal temperature).
126
7g Sodium
12g Potassium
Fiber
3g
2g
0mg
55mg
Return your pan to the medium-high heat with your lid tilted open to release
some steam (keeps it crispy). Occasionally and carefully shake your pan
while the kernels pop.
Once the kernels stop popping, about 2 minutes, remove from heat and
season with salt.
Log this meal on MyFitnessPal by searching "BWS Popcorn" on the app and
enter 4 servings.
CONTACT@BUILTWITHSCIENCE.COM
5 MINUTES
Plain Rice Cake
Powdered Peanut Butter (3 1/2
tbsp, e.g. PB2)
Water (as much as needed for desired
consistency)
Mix powdered peanut butter with appropriate amounts of water according
to package instructions. Spread the peanut butter evenly over top of the rice
cakes and add cinnamon.
Drizzle sugar free maple syrup over top (if desired) and enjoy!
Cinnamon
Sugar Free Maple Syrup (optional)
Log this meal on MyFitnessPal by searching "BWS Rice Cake with Powdered
Peanut Butter" on the app.
258
Fiber
15g
4g Sodium
182mg
40g Potassium
399mg
Add either a half or a full sliced banana over top rice cakes.
4g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Oats (about 1/3 cup)
Mix the oats, protein powder, chopped apples, almond butter, vanilla
extract, cinnamon, and ground ginger together in a bowl. Combine well.
Whey Protein Powder (1/2
scoop, vanilla)
Form into 3 protein balls.
Apple (1/4 medium-sized;
Serve right away or allow to harden in the fridge/freezer for an hour. Enjoy!
chopped)
Almond Butter (2 tsp)
Vanilla Extract
Cinnamon
Log this meal on MyFitnessPal by searching "BWS Apple Pie Protein Balls" on the
app.
Ground Ginger
266
8g Sodium
31g Potassium
Fiber
19g
30mg
329mg
6g
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