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Just a Little Touch of Asia
Ingredients: Lettuce Wrapped Asian Chicken Meatballs with Peanut Sauce (Optional) carrots, cucumbers, brown rice, and broccoli
Calories/Macro-nutrients:
Female 4 oz protein = 491 cal
Carbs= 28 g, Fat= 28 g, Protein= 31 g
​
Male 6 oz protein = 561 cal
Carbs= 20 g, Fat= 23 g, Protein= 42 g
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. . . . . .
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Calories/Macro-nutrients
(No Peanut Sauce):
​
Female 4 oz protein = 385 cal
Carbs= 20 g, Fats= 20 g, Protein= 27 g
​
Male 6 oz protein = 455 cal
Carbs= 20 g, Fat= 23 g, Protein= 38 g
Copyright © 2020 by Alinzia Davenport
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Not Yo Mama's Chili
Ingredients: Ground turkey, white beans, celery, green bell peppers, diced tomato, onions
Calories/Macro-nutrients:
Female & Male 5 oz protein = 410 cal
Carbs= 33 g, Fat= 11 g, Protein= 40 g
Copyright © 2020 by Alinzia Davenport
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Backyard BBQ
Ingredients: Hickory Smoked BBQ chicken breast, Vegetable medley and Sweet Potato Mash
Calories/Macro-nutrients:
Female 4 oz protein = 530 cal
Carbs= 77.7 g, Fat= 7 g, Protein= 31 g
​
Male 6 oz protein = 574 cal
Carbs= 77.7 g, Fat= 8 g, Protein= 47.8 g
Copyright © 2020 by Alinzia Davenport
Cabbage Roll w/ Broccoli and Brown Rice
Ingredients : Ground turkey, Red pepper, onion, diced tomato, tomato sauce
Calories/Macro-nutrients:
Female 4 oz protein = 476 cal
Carbs= 68 g, Fat= 9 g,
Protein= 30 g
​
Male 6 oz protein = 551 cal
Carbs= 67.7 g, Fat= 9,
Protein= 33.6 g
Copyright © 2020 by Alinzia Davenport
Zesty Stuffed Bell Pepper
Ingredients: Ground Turkey, Black beans, corn, brown rice, diced tomato, cilantro
Calories/Macro-nutrients:
Female 4 oz protein = 390 cal
Carbs= 44.1 g, Fat= 11.4 g, Protein= 31.3 g
​
Male 6 oz protein = 541 cal
Carbs= 55.6 g, Fat= 36 g, Protein= 47.3 g
Copyright © 2020 by Alinzia Davenport
Honey Sriracha Glazed Chicken
Ingredients: Roasted Chicken Breast, brown rice, asparagus and mixed bell pepper, sriracha and agave
Calories/Macro-nutrients:
Female 4 oz protein = 461 cal
Carbs= 70 g, Fat= 6 g,
Protein= 34 g
​
Male 6 oz protein = 521 cal
Carbs= 72 g, Fat=6 g,
Protein= 52 g
Copyright © 2020 by Alinzia Davenport
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The "Trinity"Fish
Calories/Macro-nutrients:
Female 4 oz protein = 439 cal
Carbs= 66.7 g, Fat= 4.3 g, Protein= 26.5 g
​
Male 6 oz protein = 489 cal
Carbs= 66.7 g, Fat= 6.5 g, Protein= 35.5 g
Copyright © 2020 by Alinzia Davenport
Grandpa's Favorite
Weight Loss
(Calories/Macro-nutrients):
​
Female 4 oz protein = 323 cal Carbs= 24.1 g, Fat= 13.2 g, Protein= 28.6 g
​
Male 6 oz protein = 428 cal
Carbs= 24.1 g, Fat= 17.2 g, Protein= 37.5 g
​
. . . . . .
​
Calories/Macro-nutrients:
Female 4 oz protein = 341 cal
Carbs= 25 g, Fat= 14 g, Protein= 30 g
​
Male 6 oz protein = 451 cal
Carbs= 26 g, Fat= 18 g, Protein= 40 g
​
​
Copyright © 2020 by Alinzia Davenport
Fiesta Bowl w/ Lime Beef Tenderloin
Calories/Macro-nutrients:
Female 4 oz protein = 334 cal
Carbs= 33.7 g, Fat= 6 g, Protein= 31.1 g
​
Male 6 oz protein = 464 cal
Carbs= 33.7 g, Fat= 11 g, Protein= 45.1 g
Copyright © 2020 by Alinzia Davenport
Shrimp w/ Primavera Zoodles
Ingredients: Zucchini Noodles, broccoli, scallions, grape tomato, lemon , roasted garlic and Parmesan cheese ( Optional)
Calories/Macro-nutrients:
Female 4 oz protein = 249 cal (w/cheese) Carbs= 19.6 g,
Fat= 3.5 g, Protein= 30.6 g
​
Male 6 oz protein = 329 cal (w/cheese) Carbs= 20 g,
Fat= 5 g, Protein= 49 g
​Copyright © 2020 by Alinzia Davenport
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Zoodles My Way
Ingredients: Garlic Shrimp with Zucchini Noodles and Pesto Sauce (Pesto made with tofu, pine nuts, roasted garlic, basil, and olive oil)
Weight Loss
(Calories/Macro-nutrients)
(No Pine nuts):
​
Female 4 oz protein = 347 cal
Carbs= 17 g, Fat= 17 g, Protein= 31 g
​
Male 6 oz protein = 427 cal
Carbs= 17 g, Fat= 18 g, Protein= 50 g
​
. . . . . .
​
Calories/Macro-nutrients:
Female 4 oz protein = 447 cal
Carbs= 21.6 g, Fat= 27.4 g, Protein= 32.9 g
​
Male 6 oz protein = 527 cal
Carbs= 21.6 g, Fat= 28.4, Protein= 51.9 g
Copyright © 2020 by Alinzia Davenport
Roasted Chicken w/ Pesto
Ingredients: Pan Seared Chicken Breast, Brown rice, Carrots, Brussel sprouts
Weight Loss
(Calories/Macro-nutrients):
Female 4 oz protein = 292 cal
Carbs= 27 g, Fat= 6 g,
Protein= 35 g
​
Male 6 oz protein = 362 cal
Carbs= 26 g, Fat= 8 g, Protein= 48 g
. . . . . .
​
Calories/Macro-nutrients:
Female 4 oz protein = 366 cal
Carbs= 28 g, Fat= 13 g, Protein= 36 g
​
Male 6 oz protein = 436 cal
Carbs= 28 g, Fat= 15 g, Protein= 49 g
​Copyright © 2020 by Alinzia Davenport
Teriyaki Chicken Bowl
Ingredients: chicken breast, broccoli, carrots, brown rice, snow peas, sesame seeds, roasted garlic, scallions
Calories/Macro-nutrients:
Female 4 oz protein = 463 cal
Carbs= 51 g, Fat= 12 g, Protein= 34 g
​
Male 6 oz protein = 523 cal
Carbs= 53 g, Fat= 12 g, Protein= 51 g
​Copyright © 2020 by Alinzia Davenport
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Lemon Picatta Chicken
Ingredients: Chicken breast, lemon, cauliflower, green beans, capers
Calories/Macro-nutrients:
Female 4 oz protein = 325 cal
Carbs= 20.8 g, Fat= 10.8 g, Protein= 33.4 g
​
Male 6 oz protein = 350 cal
Carbs= 20 g, Fat= 10 g, Protein= 44g
​Copyright © 2020 by Alinzia Davenport
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Turkey Burger w/ muenster cheese mixed green salad
Ingredients: Muenster cheese, thin-sliced multigrain bread, turkey patty, mixed green salad
Calories/Macro-nutrients:
Female & Male = 395 cal
Carbs= 289 g, Fat= 17 g, Protein= 30 g
​Copyright © 2020 by Alinzia Davenport
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Apple Pie -
(Diabetic Friendly)
​Copyright © 2020 by Alinzia Davenport
Tomato Basil Chicken
Ingredients: Roasted chicken breast, grape tomato, basil, cauliflower mash, roasted green bean
Weight Loss
(Calories/Macro-nutrients):
​​
Female 4 oz protein = 260 cal
Carbs= 18 g, Fat= 5 g, Protein= 34 g
​
Male 6 oz protein = 330 cal
Carbs= 18 g, Fat= 7 g, Protein= 46 g
​
. . . . . .
​
Calories/Macro-nutrients:
​
Female 4 oz protein = 380 cal
Carbs= 18 g, Fat= 19 g, Protein= 34 g
​
Male 6 oz protein = 450 cal
Carbs= 18 g, Fat= 21 g, Protein= 46 g
Copyright © 2020 by Alinzia Davenport
Fiesta Bowl w/ Shredded Chicken
Ingredients: Brown rice, black beans, mixed bell peppers, diced tomato, scallions, red onion, cilantro
Calories/Macro-nutrients:
Female 4 oz protein = 324 cal
Carbs= 33.7 g, Fat= 5 g, Protein= 32.1 g
​
Male 6 oz protein = 384 cal
Carbs= 35.7 g, Fat= 5 g, Protein= 49.1 g
​Copyright © 2020 by Alinzia Davenport
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Agave & Garlic Shrimp w/ Garlic brown rice & mixed veggies
Ingredients: Agave, shrimp, brown rice, mixed veggies
Calories/Macro-nutrients:
Female 4 oz protein = 324 cal
Carbs= 45 g, Fat= 3 g, Protein= 29 g
​
Male 6 oz protein = 399 cal
Carbs= 46 g, Fat= 7 g, Protein= 38 g
​Copyright © 2020 by Alinzia Davenport
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Triple Berry Pie -
(Diabetic Friendly)
​Copyright © 2020 by Alinzia Davenport
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Louisiana Special
Dirty Rice w/ Collard Greens
Ingredients: Brown rice, bell pepper, chicken Andouille sausage, scallions. ground turkey, celery, diced tomato
Calories/Macro-nutrients:
Female 4 oz protein = 504 cal
Carbs= 62 g, Fat= 13 g, Protein= 41 g
​
Male 6 oz protein = 574 cal
Carbs= 62 g, Fat= 16.6 g, Protein= 52 g
Copyright © 2020 by Alinzia Davenport
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Chicken Adobo w/ Quinoa and mixed veggies
Ingredients: Boneless chicken thigh, liquid amino, quinoa, mixed veggies
Calories/Macro-nutirents:
Female 4 oz protein = 355 cal
Carbs= 33 g, Fat= 7 g, Protein= 34 g
​
Male 6 oz protein = 420 cal
Carbs= 33 g, Fat= 9 g, Protein= 45 g
​Copyright © 2020 by Alinzia Davenport
Herb Crusted Salmon w/ Quinoa Salad & Asparagus
Ingredients: Asparagus, quinoa, black bean, corn, salmon
Calories/Macro-nutrients:
Female 4 oz protein = 362 cal
Carbs= 38 g, Fat= 14 g, Protein= 45 g
​
Male 6 oz protein = 437 cal
Carbs= 38 g, Fat= 19 g, Protein= 62 g
​Copyright © 2020 by Alinzia Davenport
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Sweet Potato Pie -
(Diabetic Friendly)
​Copyright © 2020 by Alinzia Davenport
