by Heart Motivation & Markeith Price
| Meal Idea | Approx. Calories | Protein (g) | Carbs (g) | Fat (g) | Key Vitamins & Minerals |
|---|---|---|---|---|---|
| Oatmeal with Berries and Nuts (Certified Gluten-Free Oats) | 300-350 | 10-15 | 40-50 | 10-15 | Manganese, Phosphorus, Magnesium, Vitamin C, Antioxidants |
| Greek Yogurt with Gluten-Free Granola and Fruit | 250-300 | 15-20 | 30-40 | 5-10 | Calcium, Vitamin D (if fortified), Potassium, Vitamin C |
| Scrambled Eggs with Avocado, Sliced Fruit, and Berries | 380-450 | 15-20 | 30-40 | 20-25 | Vitamin D, Choline, B Vitamins, Vitamin E, Potassium, Vitamin C, Antioxidants |
| Smoothie with Spinach, Banana, Almond Milk, and Protein Powder | 300-350 | 20-30 | 30-40 | 10-15 | Vitamin K, Vitamin A, Potassium, Calcium |
| Gluten-Free Banana Sweet Potato Oatmeal Pancakes with Fruit | 300-350 | 10-12 | 50-60 | 5-10 | B Vitamins, Manganese, Vitamin A, Vitamin C |
| Gluten-Free Banana Sweet Potato Oatmeal Waffles with Nut Butter and Banana | 300-350 | 10-15 | 40-50 | 10-15 | Manganese, B Vitamins, Vitamin A, Vitamin C, Potassium |
| Meal Idea | Approx. Calories | Protein (g) | Carbs (g) | Fat (g) | Key Vitamins & Minerals |
|---|---|---|---|---|---|
| Grilled Chicken Salad with Mixed Greens, Vegetables, and Light Vinaigrette | 350-400 | 30-35 | 20-25 | 10-15 | Varies widely depending on vegetables (Vitamin A, C, K, Folate) |
| Tuna Salad (made with Greek yogurt) on Gluten-Free Crackers | 300-350 | 20-25 | 20-25 | 10-15 | Vitamin D, B12, Selenium |
| Quinoa Salad with Roasted Vegetables and Chickpeas | 350-400 | 12-15 | 50-60 | 10-15 | Manganese, Magnesium, Fiber, Varies with vegetables |
| Chicken and Vegetable Skewers with a Side of Quinoa or White Rice | 350-400 | 25-30 | 30-40 | 10-15 | Varies with vegetables (B Vitamins, Vitamin C) |
| Baked Chicken Breast with Roasted Asparagus and Quinoa | 400-450 | 35-40 | 30-40 | 10-15 | Selenium, B Vitamins, Vitamin K, Manganese |
| Baked Salmon with Roasted Regular or Sweet Potato and Green Beans | 400-480 | 30-35 | 30-50 | 15-20 | Vitamin D, Omega-3 fatty acids, Vitamin C, Beta-carotene (sweet potato) |
| Chicken and Vegetable Curry with White or Brown Rice | 400-450 | 30-35 | 40-50 | 15-20 | Varies with vegetables and spices |
| Meal Idea | Approx. Calories | Protein (g) | Carbs (g) | Fat (g) | Key Vitamins & Minerals |
|---|---|---|---|---|---|
| Apple Slices with Almond Butter | 200 | 7 | 20 | 12 | Vitamin C, Vitamin E |
| Hard-Boiled Eggs | 70 | 6 | <1 | 5 | Vitamin D, B12 |
| Greek Yogurt with a Sprinkle of Nuts | 150 | 15 | 10 | 5 | Calcium |
| A Handful of Almonds | 170 | 6 | 6 | 15 | Vitamin E, Magnesium |
| Dark Chocolate (Small Square) | 70 | 1 | 8 | 5 | Antioxidants |
| Baked Apple with Cinnamon | 100 | <1 | 25 | <1 | Vitamin C, Fiber |
| Frozen Berries | 60 | <1 | 15 | <1 | Vitamin C, Antioxidants |
| Homemade Energy Balls (Gluten-Free Oats, Nuts, Dates) | 100 (per ball) | Varies | Varies | Varies | Varies |
| Greek Yogurt with Honey and a Sprinkle of Gluten-Free Granola | 180 | 15 | 20 | 5 | Calcium |
| Fruit Skewers with a Drizzle of Dark Chocolate | Varies | Varies | Varies | Varies | Varies by fruit and chocolate |
| Nice Cream (Blended Frozen Banana) | 100 | 1 | 25 | <1 | Potassium |
| A Small Handful of Trail Mix (Nuts, Seeds, Dried Fruit - no added sugar) | Varies | Varies | Varies | Varies | Varies by ingredients |
| Herbal Tea with a Touch of Honey | Minimal | Trace | Trace | Trace | Minimal |
| Sliced Apple and Honey | 100-120 | <1 | 25-30 | <1 | Vitamin C |
| Sliced Apple and Cashew Butter | 200-250 | 5-7 | 25-30 | 10-15 | Vitamin C, Magnesium, Phosphorus |
| Plain Rice Cake with Cashew Butter | 150-180 | 4-6 | 20-25 | 8-10 | Magnesium, Phosphorus |