I use these spices on almost everything I eat and they do not add extra calories but they are full of flavor: Cayenne, Black Pepper, Mustard Seed, and Ginger.

Meal 1: 4 oz. non-fat Greek yogurt, ½ cup peeled and chopped nectarines

Meal 2: Post-workout whey protein shake

Meal 3: 4 oz chicken breast
, 6 oz mixed vegetables with 3 oz of brown rice

Meal 4: Banana and yogurt

Meal 1: 1/2 cup (measured dry) oatmeal
 topped with blueberries



Meal 2: 4 oz chicken breast
, 6 oz mixed veggies


Meal 3: Protein bar

Meal 4: Meal 5 4 oz broiled salmon- (broiled with ¾ cup chopped strawberries, kiwis, and apricots.) Sprinkle with lemon pepper. 24 grams of protein

Meal 1: 3/4 cup low fat cottage cheese
, 3 oz mango 
topped with sliced almonds

Meal 2: Post-workout whey protein shake

Meal 3: Spinach and ricotta stuffed tomatoes (1 large tomato) cut in half (filled with fat free ricotta cheese, fresh basil, minced fresh spinach) and then baked. 9 grams of protein

Meal 4: 4 oz chicken breast, 
6 oz mixed veggies


Meal 1: Banana and organic yogurt

Meal 2: Protein bar

Meal 3: Tuna on whole wheat bread

Meal 4: Grilled Chicken, corn, and rice