2300-2500 calories
Creamy Blueberry Smoothie
Turkey, Hummus & Veggie Wrap with Fruit
Go to the recipe
Go to the recipe
Shrimp & Kale Quinoa Bowl
Apple Crisp Yogurt Bowl
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Go to the recipe
Sweet & Salty Popcorn
Rice Cake with Powdered Peanut Butter
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Go to the recipe
Banana Bread Mug Cake
Go to the recipe
BUILT WITH SCIENCE CONTACT@BUILTWITHSCIENCE.COM
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
Whole Wheat Tortilla (large)
Lay tortillas flat and spread the hummus in the center of each tortilla. Layer
the romaine leaves, turkey, cucumber and bell pepper. Roll the tortillas
tightly while folding the ends in.
Hummus
Romaine (large, whole)
Turkey Breast, Cooked (4 oz)
Serve with fruit on the side and enjoy!
Cucumber (1/3 cucumber;
sliced)
Grapes (1 1/4 cups; substitute 1
small banana or 140 grams apple)
Red Bell Pepper (1/3 bell
pepper; sliced)
Log this meal on MyFitnessPal by searching “BWS Turkey, Hummus & Veggie
Wrap with Fruit - 600-700” on the app.
Aim for a whole wheat tortilla between 150 and 180 calories.
679
Fiber
49g
21g Sodium
839mg
78g Potassium
1291mg
14g
CONTACT@BUILTWITHSCIENCE.COM
15 MINUTES
Quinoa (dry; about 1/4 cup)
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce
heat to a simmer, cover and let cook for about 12 to 15 minutes. When done,
remove the pot from the heat and fluff the quinoa with a fork.
Water
Extra Virgin Olive Oil
Maple Syrup
Apple Cider Vinegar
Meanwhile, in a small bowl, whisk together the maple syrup, oil, apple cider
vinegar, and tamari.
Tamari (can use soy sauce as a
substitute)
Take a separate bowl and add the chopped kale to a bowl. Top with quinoa,
bell pepper, snap peas, and cooked shrimp.
Kale Leaves (tough stems
removed, chopped; 1 cup)
Drizzle the dressing overtop. Enjoy!
Green Bell Pepper (chopped;
1/4 bell pepper)
Snap Peas (chopped; 2/3 cup)
Shrimp, Cooked (tails removed;
2.5 oz)
Log this meal on MyFitnessPal by searching "BWS Shrimp & Kale Quinoa Bowl 300-400" on the app.
Generally, quinoa triples when it is cooked, so 45 grams (1/4 cup) dry quinoa
would be 135 grams (3/4 cup) cooked quinoa.
341
8g Sodium
43g Potassium
Fiber
26g
362mg
678mg
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
15 MINUTES
Cashews (1 tbsp)
Make your "parmesan" seasoning by adding cashews, nutritional yeast,
garlic powder and sea salt to your food processor. Blend well until it reaches
a spice-like consistency. Set aside.
Nutritional Yeast (2 tsp)
Garlic Powder
Sea Salt
In a tall, deep pot, melt coconut oil over medium-high heat. Add 2-3 "test"
kernels and cover your pan until they pop. Add the remaining kernels to the
pot, cover and remove from heat for 30 seconds (to allow all kernels to
reach equal temperature).
Coconut Oil
Popcorn Kernels (2 1/2 tbsp)
Maple Syrup (2 tsp)
Return your pot to the medium-high heat with your lid tilted open to release
steam (this keeps the popcorn crispy). Occasionally give your pot a shake.
Once the kernels stop popping, about 2 minutes, transfer to a large bowl.
273
Fiber
8g
10g Sodium
315mg
37g Potassium
312mg
Turn off the stove.
Drizzle the maple syrup onto your popcorn and sprinkle with desired
amount of "parmesan" seasoning. Gently toss and enjoy!
6g
Log this meal on MyFitnessPal by searching "BWS Sweet & Salty Popcorn" on
the app.
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
5 MINUTES
Banana (1/2 medium-sized, ripe,
mashed)
Unsweetened Almond Milk
(substitute unsweetened cashew milk)
In a tall mug combine the mashed banana, milk, maple syrup, almond butter,
and vanilla extract. Stir in the flour and baking powder until you’ve reached a
smooth consistency without any chunks.
Microwave the mug cake for 2 minutes and 45 seconds until spongy to the
touch and cooked through.
Sugar Free Maple Syrup
Almond Butter (1 1/2 tsp)
Let the mug cake cool slightly then enjoy!
Vanilla Extract
All Purpose Flour (1/4 cup)
Baking Powder
If you don't have regular all-purpose flour, you can substitute this with coconut
flour, almond flour, or oat flour.
227
Fiber
5g
5g Sodium
274mg
41g Potassium
283mg
Log this meal on MyFitnessPal by searching "BWS Banana Bread Mug Cake" on
the app.
4g
CONTACT@BUILTWITHSCIENCE.COM