egg, yogurt, shake (552 cal, 58p/26c/26f)
hard-boiled egg, 1 cup yogurt, ¼ cup walnuts, ½ cup blueberries
1 scoop protein powder

omelet, toast, orange, shake (576 cal, 52p/38c/26f)
3-egg omelet, 1 piece rye toast with butter and 1 tbsp nutritional yeast, orange
1 scoop protein powder

lemon dill chicken w/ beans (568 cal, 60p/52c/15f)
6 oz chicken breast, 1 cup veg, ½ can white beans

pulled pork, beans, pico de gallo (604 cal, 55p/39c/24f)
6 oz garlic pulled pork, ½ can fat-free re-fried beans, pico de gallo
marksdailyapple.com/garlic-pulled-pork

chicken salad, shake (583 cal, 57p/27c/30f)
lettuce, veg, 3 oz chicken breast, 1 tsp olive oil, ¼ cup nuts
1 scoop protein powder

chicken and hummus, shake (563 cal, 59p/41c/19f)
3 oz chicken breast, 2 oz hummus, ¼ can chickpeas, ½ cucumber, 1 tsp olive oil
1 scoop protein powder

chicken curry (596 cal, 76p/47c/13f)
four servings: 1.5 lb chicken breast, 4 cups cooked lentils, 2 cup yogurt,1 tbsp butter, 4 tsp olive oil, ⅓ cup water, 1 onion, 1 tomato, 1 lemon, 2 cloves garlic, 3 tbsp curry powder, 1 tsp ground cinnamon, 1 tsp paprika, ½ tsp grated ginger, 1 tsp cayenne pepper

saute onion and garlic. add everything except lemon and cayenne pepper. boil, then simmer for 30 minutes. add lemon and cayenne pepper, simmer another 5 minutes.