BREAKFAST: Spinach-mushroom scrambled eggs w/ side of oatmeal
Ingredients:
3 large eggs
1/8 teaspoon salt
1/8 teaspoon pepper
1 teaspoon Olive oil
1/2 cup sliced mushrooms
1/2 cup baby spinach, chopped
½ cup of oatmeal

Directions:
1. In a bowl, whisk eggs, salt, and pepper until blended. In a small nonstick skillet, heat oil over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium.
2. Add eggs; cook until eggs are thickened.
3. Mix ½ cup of oatmeal with 1 cup of hot water or milk and serve with eggs.

LUNCH: Low-Fat Chicken Quesadilla
Ingredients:
8 oz chicken breast, cut into 1-inch pieces
⅓ cup, shredded low-fat cheddar cheese
1 cup lettuce shredded
⅓ cup salsa
1 tbsp reduced-fat sour cream
2 whole wheat soft tortillas

Directions:
1. Combine chicken, salsa and lettuce.
2. Spread the sour cream on one tortilla, then top with chicken.
3. Sprinkle with cheddar and top with 2nd tortilla.
4. In a large non stick skillet, over low heat, cook the quesadilla until light brown, usually about 3 minutes each side.

SNACK: Protein Rice Krispies Treats
Ingredients:
Coconut oil
4 cups brown rice crisps (or classic Rice Krispies)
½ cup all-natural peanut butter (or other nut butter), partially melted
½ cup brown rice syrup
3 scoops NutraOne Vanilla Ice Cream protein powder
1 teaspoon vanilla

Directions:
1. Grease a 9-inch by 9-inch pan with coconut oil or line it with parchment paper. Set aside.
2. In a medium bowl, mix together melted peanut butter, brown rice syrup, protein powder and vanilla until it forms a dough consistency.
3. Add brown rice crisps to the peanut butter mixture. Use your hands to gently fold the rice crisps into the mixture. Then, pour mixture into the pan.
4. Spread mixture out evenly and press into pan so the bars are compact.
5. Place into freezer for at least 30 minutes
6. Before serving or storing, use a sharp knife to cut your treats into squares.

DINNER: Buffalo Chicken Pasta Salad
Ingredients:
¼ cup cooked pasta
1 chicken breast (shredded)
1/2 stalk celery
1/3 cup cherry tomatoes
1/3 yellow pepper
2 tbsp. low-fat ranch dressing
Buffalo sauce to taste

Directions:
1. Chop celery, tomatoes and pepper into small pieces. Place into a large mixing bowl with the cooked pasta.
2. Pour in buffalo sauce and toss it through the pasta salad. Divide amongst 3 meal-prep containers and drizzle a little ranch dressing over each, and serve with your favourite side salad.