Introducing Food Friday’s your go-to place for healthy, easy foods for weight loss or gain!
3 egg omelet with 1 oz steak 2 cups of broccoli cauliflower mix 4 oz steak 1/2 corn on the Cob 1 medium broiled potato 2 cups mixed veggies 4 oz brown rice 6 oz baked breaded chicken 1/2 cup black beans 2 pieces of small chicken breast 4 oz brown rice 1 cup red kidney beans 2 cups steamed broccoli and carrots 4 oz brown rice 6 oz shredded pork 1 small potato 4 oz brown rice 6 oz stir fry chicken and broccoli 2 egg omelet with spinach 2 slices whole wheat bread 1 turkey burger 4 oz brown rice 1/2 sweet potato 1/2 avocado 6 oz chicken 4 oz brown rice with 1 egg 4 oz Teriyaki Steak [accordian-message question= "Steak, Peppers and Onions"] 4 oz rice with grandules 4 oz steak 2 oz green peppers/onions, 2 oz corn arepas 4 oz baked lemon pepper fish 2 oz shrimp 1 cup broccoli 4 oz brown rice 4 oz teriyaki chicken 2 cups teriyaki broccoli 4 oz white rice 6 oz tomato and red onion chicken stew 2 oz sweet plantains Weight gain: 3 cups white rice 8 oz cut chicken 1.5 cups peas 1.5 cups corn 1 handful of broccoli 10 oz water Weight loss: 2 cups white rice 6 oz cut chicken 1.5 cups peas 1.5 cups corn 1 handful broccoli 10 oz water One GButter sugar cookie. One GButter cookie dough cookie. Each have around 14g of protein with 1g of sugar!! Find them on GButter.com Weight gain: 1 whole wheat wrap 1 cup cooked potatoes 5 eggs with bacon and broccoli 10 oz water Weight loss 1 whole wheat wrap 3 eggs with broccoli and peppers 10 oz water Weight Gain: 8oz sirloin steak 10oz pasta 6oz broccoli 10 oz water Weight loss: 8 Oz sirloin steak 4oz pasta 8oz broccoli 10 oz water Weight gain: Grilled chicken 8oz 1 potato mashed 2 bacon strips Weight loss Grilled chicken 8oz 1 potato mashed 2 cups mixed veggies Weight gain: 3 egg yolks 1 egg white omelet bacon – sausage – broccoli – spinach – peppers 1 sweet potato 10oz water OPTIONAL 8oz Black coffee OPTIONAL hot sauce Weight Loss: 3egg white omelet – broccoli – spinach – peppers 1 sweet potato 12oz water OPTIONAL 8 Oz black coffee Weight gain: 8oz pulled chicken 1/2 cup black beans 6oz cooked white rice 8oz water Weight loss: 8oz pulled chicken 1/2 cup black beans 4oz brown rice 8oz water Weight loss 6 Oz sautéed chicken 3 hard boiled eggs 2 cups sautéed veggies Weight gain 8 Oz sautéed chicken 2 hard boiled eggs 6oz quinoa 3 cups sautéed veggies Weight gain: 4 eggs with yolk 1 sweet potato 8 Oz grilled chicken 1 whole wheat tortilla 16 oz water 8 oz Black coffee optional Weight loss 2 eggs with yolk 1/2 sweet potato 6 oz chicken 20 oz water NO TORTILLA Black coffee optional Fantastic breakfast to have 1 hour before working out, or to hold you over till lunch! Weight gain: 6oz boiled kidney beans 6oz white rice 6oz stewed steak Weight loss: 6oz boiled kidney beans 4oz quinoa 6oz stewed steak Weight loss: 8oz grilled chicken breast 1/2 cup of french styled green beans 1/2 sweet potato Weight gain: 16oz grilled chicken breast 3/4 cup of white rice 1 cup of french styled green beans Ingredients: 3 egg whites omelet spinach 1 slice of Ezekiel bread peanut/almond butter 8 oz water Directions: In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper. In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Weight Loss = 1 Slice of Ezekiel Bread with 1 Serving of Almond Butter, 3 Egg White omelet with 1 cup of Baby Spinach, 8oz of Water Weight Gain = 2 Slices Ezekiel Bread with 2 Serving Peanut Butter, 3 Whole Egg omelet with 1 cup of Baby spinach, 8oz of Water 
