THE BUSY MAN’S

FAT-LOSS
FOOD GUIDE
 PROTEIN SMOOTHIE
Ingredients
Protein Powder
Oikos Pro Greek Yogurt
Fairlife Milk
Fruit

1 Serving Vanilla Oikos Pro

1 Cup Fairlife Fat Free Milk 340Cal, 57gProtein
1 Scoop of Protein Powder

1 Serving Vanilla Oikos Pro

1 Cup Fairlife 2% Milk 380Cal, 57gProtein
1 Scoop of Protein Powder

1 Serving Vanilla Oikos Pro

1 Cup Fairlife Whole Milk 410Cal, 57gProtein
1 Scoop of Protein Powder

1 Serving Vanilla Oikos Pro

1 Cup Fairlife Whole Milk
510Cal, 57gProtein
1 Scoop of Protein Powder
1 Serving of Frozen Fruit
 FAT LOSS OMLETTE
Ingredients
Egg Whites
Egg
REDUCED Fat Cheddar Cheese
Canadian Bacon
Fruit
Oikos Yogurt

1 Cup Egg Whites

2 Slices Canadian Bacon
356Cal, 40gProtein
1/4 Cup Reduced Fat Cheddar Cheese
1 Cup of Fruit

1 Cup Egg Whites

1 Egg
448Cal, 49gProtein
3 Slices Canadian Bacon
1/4 Cup Reduced Fat Cheddar Cheese
1 Cup of Fruit

1 Cup Egg Whites

2 Slices Canadian Bacon
456Cal, 73gProtein
1/4 Cup Reduced Fat Cheddar Cheese
1 Cup of Fruit
2 Oikos Triple 0 Yogurt
 EGG BREAKFAST
Ingredients
Eggs
Premade Protein Shakes
Oikos Triple 0 Yogurt
Low Carb Bread

3 Eggs
370Cal, 48gProtein
1 Premier Protein Shake

3 Eggs
390Cal, 48gProtein
2 Oikos Triple 0 Yogurts

3 Eggs
460Cal, 52gProtein
2 Oikos Triple 0 Yogurts
2 Slices Low Carb Sourdough
 PROTEIN PANCAKES
Ingredients
Kodiak Pancake Mix
Eggs
Oikos Yogurt
Milk OR Water

Notes - Mix pancake mix with water OR milk. If using milk, make sure to
account for the added calories. The examples below will note if using milk
or water.

1/2 Cup of Kodiak Pancake Mix

2 Oikos Triple 0 Yogurt 400Cal, 45gProtein
Mix pancake mix with water

1/2 Cup of Kodiak Pancake Mix

1 Egg
470Cal, 51gProtein
2 Oikos Triple 0 Yogurt
Mix pancake mix with Egg + water

1/2 Cup of Kodiak Pancake Mix

2 Oikos Triple 0 Yogurt 520Cal, 57gProtein
Mix pancake mix with 1 cup Fairlife 2% Milk

1/2 Cup of Kodiak Pancake Mix

1 Egg
590Cal, 63gProtein
2 Oikos Triple 0 Yogurt
Mix pancake mix with 1 cup Fairlife 2% Milk +Egg
 YOGURT BOMB
Ingredients
Fage Yogurt (16oz Container)
Sugar Free Jello Mix
Oreo Thins

Instructions - Add 1 serving of sugar free jello mix (10g) to your Fage
yogurt and mix. Crush up 1 serving of Oreo Thins (4 cookies) and mix in.

1 16oz Container of Fage 0%

1 Serving Chocolate Sugar Free Jello 340Cal, 48gProtein
4 Oreo Thins

1 16oz Container of Fage 2%

1 Serving Chocolate Sugar Free Jello 420Cal, 46gProtein
4 Oreo Thins
 BEEF & RICE
Ingredients
93/7 Ground Beef
White or Jasmine Rice
Hot Sauce OR G Hughes

Notes - Calorie totals include 50 calories of sauce added.

8oz 93/7 Ground Beef (Cooked)

1 Cup Cooked White Rice 684Cal, 65gProtein
Max 50 Cals of Sauce

10oz 93/7 Ground Beef (Cooked)

1 Cup Cooked White Rice 798Cal, 81gProtein
Max 50 Cals of Sauce

12oz 93/7 Ground Beef (Cooked)

1 Cup Cooked White Rice 910Cal, 96gProtein
Max 50 Cals of Sauce
 BEEF & VEGGIES
Ingredients
93/7 Ground Beef
Veggies of your choice
Hot Sauce OR G Hughes

Notes - Calorie totals include 50 calories of sauce added.

8oz 93/7 Ground Beef (Cooked)

1 Cup Cooked Veggies 453Cal, 61gProtein
Max 50 Cals of Sauce

10oz 93/7 Ground Beef (Cooked)

1 Cup Cooked Veggies 567Cal, 77gProtein
Max 50 Cals of Sauce

12oz 93/7 Ground Beef (Cooked)

1 Cup Cooked Veggies 680Cal, 92gProtein
Max 50 Cals of Sauce
 BEEF, ONIONS & CHEESE
Ingredients
93/7 Ground Beef
White OR Sweet Onion
Cheese of your choice
Hot Sauce OR G Hughes

Notes - Calorie totals include 50 calories of sauce added (G Hughes). And

the cheese used in this example is Extra Sharp Vermont Cheddar

Instructions - Chop onion and throw into a pan with olive oil spray
and/or a dash of butter. Then add in the ground beef and cook. Grate or
sprinkle 1 serving of cheese on top and enjoy.

8oz 93/7 Ground Beef (Cooked)

1 Onion
603Cal, 68gProtein
1 Serving of Cheese
Max 50 Cals of Sauce

10oz 93/7 Ground Beef (Cooked)

1 Onion
727Cal, 84gProtein
1 Serving of Cheese
Max 50 Cals of Sauce

12oz 93/7 Ground Beef (Cooked)

1 Onion
840Cal, 99gProtein
1 Serving of Cheese
Max 50 Cals of Sauce
 CHICKEN BREAST SANDWICH
Ingredients
Chicken Breast
Low Calorie Bread (Aim for sub 80 cals per slice)
Veggies
Sauce (G Hughes, Hot Sauce, or Mustard)
Low Fat Cheese (Optional)

Notes - Calorie totals include 50 calories of sauce added (G Hughes). If

you’d like to add cheese, choose a low fat option.

8oz Chicken Breast (Cooked)

2 Slices of Low Cal Bread
529Cal, 67gProtein
Unlimited Veggies
Max 50 Cals of Sauce

10oz Chicken Breast (Cooked)

2 Slices of Low Cal Bread
679Cal, 84gProtein
Unlimited Veggies
Max 50 Cals of Sauce
 STEAK & SWEET POTATO
Ingredients
Skirt Steak
Sweet Potato
Veggies

6oz Skirt Steak (Cooked)

1 Sweet Potato 554Cal, 44gProtein
Unlimited Veggies

8oz Skirt Steak (Cooked)

1 Sweet Potato 684Cal, 58gProtein
Unlimited Veggies

10oz Skirt Steak (Cooked)

1 Sweet Potato 814Cal, 70gProtein
Unlimited Veggies

12oz Skirt Steak (Cooked)

1 Sweet Potato 944Cal, 86gProtein
Unlimited Veggies
 STEAK QUINOA BOWL
Ingredients
Lean Steak
Quinoa
Veggies

Notes - The example below is using sirloin steak. You can substitute it
with any lean cut.

8oz Steak (Cooked)

1/2 Cup of Cooked Quinoa 515Cal, 71gProtein
Unlimited Veggies

8oz Steak (Cooked)

1 Cup of Cooked Quinoa 626Cal, 75gProtein
Unlimited Veggies

10oz Steak (Cooked)

1/2 Cup of Cooked Quinoa 616Cal, 87gProtein
Unlimited Veggies

10oz Steak (Cooked)

1 Cup of Cooked Quinoa 727Cal, 91gProtein
Unlimited Veggies
 SHRIMP & RICE BOWL
Ingredients
Shrimp
White or Jasmine Rice
Veggies
Sauce (Low Sodium Soy Sauce - approx 5 cals per serving)

8oz Shrimp (Cooked)

1 Cup of Cooked White Rice 445Cal, 52gProtein
Unlimited Veggies

10oz Shrimp (Cooked)

1 Cup of Cooked White Rice 505Cal, 64gProtein
Unlimited Veggies

12oz Shrimp (Cooked)

1 Cup of Cooked White Rice 565Cal, 76gProtein
Unlimited Veggies
 BUFFALO CHICKEN BOWL
Ingredients
Chicken Breast
White or Jasmine Rice
Buffalo Sauce (Most are 0-10 calories per serving)

8oz Chicken Breast (Cooked)

1 Cup of Cooked White Rice 579Cal, 74gProtein
Buffalo Sauce

10oz Chicken Breast (Cooked)

1 Cup of Cooked White Rice 673Cal, 92gProtein
Buffalo Sauce

12oz Chicken Breast (Cooked)

1 Cup of Cooked White Rice 776Cal, 109gProtein
Buffalo Sauce
 SALMON & POTATOES
Ingredients
Wild Caught Salmon
White or Russet Potato
Veggies

6oz Salmon (Cooked)

8oz Cooked White Potato 607Cal, 49gProtein
Unlimited Veggies

8oz Salmon (Cooked)

8oz Cooked White Potato 738Cal, 63gProtein
Unlimited Veggies

10oz Salmon (Cooked)

8oz Cooked White Potato 869Cal, 78gProtein
Unlimited Veggies
 HIGH PROTEIN SALAD
Ingredients
Salad Base
Protein Source (Steak, Chicken, Shrimp, Salmon)
Veggies
Oil/Dressing

Notes - Look for a low calorie dressing (e.g. - Skinny Girl). There are
plenty of low calorie options at the grocery store. All calorie totals account
for 50 calories for dressing and use Chicken Breast to calculate totals, but
you can swap out with any protein source listed above.

8oz Chicken Breast (Cooked)

Unlimited Salad Base
450Cal, 67gProtein
Unlimited Veggies
Dressing

10oz Chicken Breast (Cooked)

Unlimited Salad Base
550Cal, 84gProtein
Unlimited Veggies
Dressing

12oz Chicken Breast (Cooked)

Unlimited Salad Base
650Cal, 101gProtein
Unlimited Veggies
Dressing
 PROTEIN SNACK COMBO
Ingredients
SafeCatch Canned Tuna
1 Premier or Fairlife Protein Shake
2 Oikos Triple 0 Yogurts

1 Can of SafeCatch Tuna

1 Fairlife Protein Shake 495Cal, 92gProtein
2 Oikos Triple 0 yogurts
 FAT LOSS TACOS
Ingredients
93/7 Ground Beef
Low Carb Tortillas
Reduced Fat Cheese
Hot Sauce or Salsa
Veggies

8oz 93/7 Ground Beef (Cooked)

2 Low Carb Tortillas
560Cal, 64gProtein
1 Serving Reduced Fat Cheese
Unlimited Veggies

10oz 93/7 Ground Beef (Cooked)

3 Low Carb Tortillas
715Cal, 81gProtein
1 Serving Reduced Fat Cheese
Unlimited Veggies

12oz 93/7 Ground Beef (Cooked)

4 Low Carb Tortillas
870Cal, 97gProtein
1 Serving Reduced Fat Cheese
Unlimited Veggies
 CHICKEN TACOS
Ingredients
Chicken Breast (or thigh)
Low Carb Tortillas
Reduced Fat Cheese
Hot Sauce or Salsa
Veggies
Notes - Add no more than 50 calories of salsa if used.

8oz Chicken Breast (Cooked)

2 Low Carb Tortillas
580Cal, 82gProtein
1 Serving Reduced Fat Cheese
Unlimited Veggies

10oz Chicken Breast (Cooked)

3 Low Carb Tortillas
729Cal, 103gProtein
1 Serving Reduced Fat Cheese
Unlimited Veggies

12oz Chicken Breast (Cooked)

4 Low Carb Tortillas
879Cal, 124gProtein
1 Serving Reduced Fat Cheese
Unlimited Veggies
 BREAKFAST TACOS
Ingredients
93/7 Ground Beef
Eggs
Low Carb Tortillas
Reduced Fat Cheese
Hot Sauce or Salsa

8oz 93/7 Ground Beef (Cooked)

2 Eggs 620Cal, 68gProtein
2 Low Carb Tortillas

8oz 93/7 Ground Beef (Cooked)

2 Eggs
700Cal, 75gProtein
2 Low Carb Tortillas
1 Serving Reduced Fat Cheese

10oz 93/7 Ground Beef (Cooked)

2 Eggs
785Cal, 87gProtein
2 Low Carb Tortillas
1 Serving Reduced Fat Cheese

10oz 93/7 Ground Beef (Cooked)

3 Eggs
925Cal, 98gProtein
3 Low Carb Tortillas
1 Serving Reduced Fat Cheese
 BEEF SCRAMBLE
Ingredients
93/7 Ground Beef
Eggs
Sauce (Reduced Sugar Ketchup, Hot Sauce or Salsa)

8oz 93/7 Ground Beef (Cooked)

480Cal, 58gProtein
2 Eggs

10oz 93/7 Ground Beef (Cooked)

635Cal, 76gProtein
3 Eggs

12oz 93/7 Ground Beef (Cooked)

720Cal, 87gProtein
3 Eggs
 BREAKFAST BURGERS
Ingredients
93/7 Ground Beef
Eggs
Sauce (Reduced Sugar Ketchup)

8oz 93/7 Ground Beef (Cooked)

480Cal, 58gProtein
2 Eggs

10oz 93/7 Ground Beef (Cooked)

635Cal, 76gProtein
3 Eggs

12oz 93/7 Ground Beef (Cooked)

720Cal, 87gProtein
3 Eggs
 BIG PROTEIN MEAL
Ingredients
Protein Source (Steak, Chicken, Shrimp, Salmon)
Veggies
Sauce

Notes - All calorie totals account for 50 calories of sauce and use Chicken
Breast to calculate totals, but you can swap out with any protein source
listed above. Adding a sauce like G Hughes and properly seasoning your
food is the best way to make “boring” food taste great.

8oz Chicken Breast (Cooked)

450Cal, 67gProtein
Unlimited Veggies

10oz Chicken Breast (Cooked)

550Cal, 84gProtein
Unlimited Veggies

12oz Chicken Breast (Cooked)

650Cal, 101gProtein
Unlimited Veggies
FAST FOOD
OPTIONS
 CHIPOTLE
Order - Double Chicken Bowl

Double Chicken
Light Black Beans
White Rice
Light Cheese OR Light Sour Cream
No Guac
Approx 800Cal, 75gProtein
Anything listed below is unlimited:
Fajita Veggies
Lettuce
Tomato Salsa
Tomatillo Red Salsa
Tomatillo Green Salsa
 TROPICAL SMOOTHIE CAFE
Order #1 - Blueberry Bliss

Blueberry Bliss Shake

490Cal, 30gProtein
Add Pea Protein Powder

Order #2 - Turkey Bacon Ranch Sandwich

Turkey Bacon Ranch Sandwich 500Cal, 39gProtein

 SMOOTHIE KING
Order - Gladitor Smoothie

32oz Gladiator Vanilla Smoothie 230Cal, 48gProtein

32oz Gladiator Chocolate Smoothie 230Cal, 46gProtein

32oz Gladiator Vanilla Smoothie 220Cal, 45gProtein

 SUBWAY
Order #1 - Grilled Chicken Bowl

Grilled Chicken Bowl

300Cal, 35gProtein
Add Light Oil

Order #2 - Rotisserie Chicken Bowl

Rotisserie Chicken Bowl

270Cal, 31gProtein
Add Light Oil

Order #3 - Grilled Chicken Sub

6" Grilled Chicken Sub

340Cal, 27gProtein
Unlimited Veggies
Add Light Oil
EASY EATING
TIPS
 EASY EATING TIPS
In this section I’m going to list all the “secrets” we use to make eating
healthy easy, enjoyable, and nearly effortless.

This section will be more or less “rapid fire ideas” that we’ve learned
through trial and error.

So let’s dive into it...

Tip #1 - The Keys to a Healthy Meal

Any good meal is going to be high in protein. Anytime you’re eating a

meal and not getting 30+ grams of protein in, should be a queue that
it’s not a great meal.

6-12 oz of any protein source + veggies + light carbs + a low calorie

sauce is how I put together 90% of my lunches and dinners.

Tip #2 - Easy Protein Boost

If you need a protein boost simply add some greek yogurt and/or a
premade (or homemade) protein shake to your meal. These are high
returns on your calorie investment. You’re getting 15-40 grams of
protein for only 100-300 calories.

Tip #3 - The Secret Sauce

You can make an amazing sauce/dressing using plain greek yogurt. I

make “homemade” chipotle bowls using chicken/steak, rice, and
mixing 1 serving of plain greek yogurt with hot sauce and it tastes
amazing.
 EASY EATING TIPS
Tip #4 - Meal Prep Hacks

Nothing beats an air fryer and crockpot for meal prep. 90% of getting
in shape is your nutrition and if you struggle to make good choices,
meal prep and remove the decision making. You can put 3 lbs of
chicken breast in a crockpot and be set for the week. Same goes for the
air fryer, prep meat, potatoes, and veggies in that bad boy.

Tip #5 - Season Your Food

I’m far from a great chef, but even adding salt, pepper, and some olive
oil spray to your meat before/during cooking makes it taste 100x
better. The grocery store is full of low calorie seasoning, just read the
labels and experiment.

Tip #6 - Abuse Low Calorie Sauces

G Hughes, Hot Sauce, and Salsa can make any “boring” meal taste
great. Stock up on these and never have a bland meal again.

Tip #7 - Low Cal Cooking Spray

If you’re trying to lose weight, one of the easiest changes you can
make is switching to 0 calorie olive oil spray. Most people add
hundreds of “unknown” calories a day because they’re cooking their
food with high calorie sprays/oils/fats.

Tip #8 - Learn to Read Nutrition Labels

It may seem like a no brainer, but spending some time just looking at
nutrition labels will go a long way. Look for foods with small
ingredient lists, that are high in protein, and fit your calorie goals.
 EASY EATING TIPS
Tip #9 - Zoom Out

This is more of a general tip, but your #1 goal should be making this
process sustainable. Most diets fail because they’re something most
people can only stick with them for a couple months at most.

You make it sustainable by being intentional with your actions.

Improving your meal quality and developing your skills in the
kitchen.

We don’t expect perfection with your nutrition (and that’s ok). If

80%-90% you’re eating healthy meals and the other 10-20% are filled
with “not great” choices, progress may be slower, but if it makes it
more sustainable for you, that’s ok.