Chicken Breast
Grill, bake, or pan sear. Rest before slicing.
Chicken Tenderloins
Cook fast and stay tender. Great for BBQ nights.
Turkey Breast
Sliced or roasted, lean and easy to season.
93–99% Lean Ground Turkey
Brown hard, season late, works in anything.
93–96% Lean Ground Beef
Lean beef for bowls, mac, and skillets.
Ground Chicken
Great for meatballs, burgers, and skillets.
Pork Tenderloin
Sear then roast, slice into medallions.
Lean Pork Chops
Quick sear, rest a few minutes before cutting.
Sirloin Steak
Hot pan or grill, slice against the grain.
Flank Steak
Marinate, sear, slice against the grain.
Filet Mignon
Tender cut. Simple salt and pepper is enough.
Top Round Beef
Lean roast beef cut. Slice thin.
Eye-of-Round Beef
Very lean. Don't overcook it.
Tilapia
Mild white fish. Bakes in minutes.
Shrimp
Two minutes a side. Don't walk away.
Crab
Sweet and lean. Old Bay is all it needs.
Salmon
Skin down, high heat, squeeze of lemon.
Eggs
Scrambled, jammy, or fried. Always in stock.
Egg Whites
Big volume, lean protein. Season well.
Low-Fat Cottage Cheese
Sweet or savory, a protein anchor any time of day.
Nonfat Greek Yogurt
Thick and high protein. Doubles as a sauce base.
Low-Fat Greek Yogurt
A little richer, same protein win.
Publix Spicy Italian Chicken Sausage
Ground or sliced, it seasons the whole pan.
Italian Chicken Meatballs
Made with ground chicken and Italian seasoning.
Precision reminder: These are ideas, not rigid meal plans. Adjust portions and ingredients to fit your needs.