The EDGE of Bristol

01/22/2024

https://www.facebook.com/profile.php?id=61551602991689&mibextid=2JQ9oc

This is new gym at Knoxville TN. We are looking forward to seeing you all!

MOCO’s home for world-class fitness, gymnastics, and cheer — all under one roof.

11/22/2019

Here is this weeks menu!! 
**Keto-Friendly**
Nov 25th-Dec 1st
Meal 1
Keto Southwest breakfast Scramble
w/whole eggs, sautéed peppers &onions, pork sausage, cheddar cheese
Calories-418
Protein-20g
Carbs-5g
Fat-27g

‪Meal 2‬
‪ Keto Chicken Enchilada Bowls‬
‪w/ riced cauliflower, avocado, cheese, roma tomato, onion‬
‪Calories-269‬
‪Protein-29g‬
‪Carbs-10g‬
‪Fat-‬1‪5g‬

Meal 3
Keto Asian Chicken
w/stir fry veggies
Calories-276
Protein-24g
Carbs-10g
Fat-15g

Meal 4
Bell Pepper Eggs
Calories-269
Protein-12g
Carbs-2g
Fat-24g

Nov 25th-Dec1st
Meal 1
Protein pancakes
w/ fresh fruit, sugar free syrup
Calories-195
Protein-13g
Carbs-25g
Fat-2g

‪Meal 2‬
‪Honey Sriracha Turkey Meatballs‬
‪w/brown basmati rice & roasted carrots ‬
Calories-295
Protein-27g
Carbs-18g
Fat-10g

‪Meal 3‬
‪Chicken Enchilada Bowls‬
‪w/spanish rice, avocado, onion, green chiles,‬
‪roma tomatoes & cheddar cheese‬
‪Calories-244‬
‪Protein-28g‬
‪Carbs-10g‬
‪Fat-10g‬

Meal 4
Bell Pepper Eggs
Calories-269
Protein-12g
Carbs-2g
Fat-24g

Meal 5
Asian Sesame Chicken
w/ white rice, broc, carrots, pineapple
Calories-285
Protein-30g
Carbs-26g
Fat-16g

Meal 6
Stuffed Bell Peppers
(85/15 seasoned ground turkey)�w/dirty rice�Calories-416
Protein-30g
Carbs-30g
Fat-20g

Meal 5
Low carb Steak fajitas
w/riced cauliflower, salsa
& sautéed bell peppers
Calories-436
Protein-23g
Carbs-9g
Fat-33g

Meal 5
Stuffed Bell Peppers
(80/20 ground beef, sautéed tomatoes & onions, cheddar cheese)
Calories-341
Protein-28g
Carbs-6g
Fat-30g

11/08/2019

Here is this weeks menu!!
**Keto-Friendly**
November 11th-17th
Meal 1
Low carb breakfast bowl
Roasted radish, pork sausage, egg, cheddar cheese
Calories-412
Protein-32g
Carbs-7g
Fat-49g

Meal 2
Garlic butter Shrimp
w/ sautéed zucchini, roasted bell peppers
Calories-284
Protein-21g
Carbs-6g
Fat-15g

Meal 3
Quarter Bbq chicken
w/ fire roasted corn
Calories-371
Protein-38g
Carbs-8g

Meal 4
Fried eggs
w/applewood smoked bacon, pork sausage
Calories-423
Protein-27g
Carbs-1g
Fat-35g

Meal 5
Grilled Montreal Sirloin Steak
w/steamed broccoli
Calories-345
Protein-38g
Carbs-18g
Fat-19g

‪Meal 6‬
‪Cajun Chicken Breast‬
‪w/steamed vegetable medley‬
‪Calories-270‬
‪Protein-27g‬
‪Carbs-8g‬
‪Fat-15g‬
November 11th-17th
Meal 1
Blueberry Bagel
w/fresh fruit, greek yogurt cream cheese
Calories-325
Protein-11g
Carbs-52g
Fat-4g

‪Meal 2‬
‪Steamed Old Bay Shrimp‬
‪w/red potatoes, seasoned corn‬
‪Calories-200‬
‪Protein-23g‬
‪Carbs-20g‬
‪Fat-1g‬

Meal 3
Cajun Chicken Alfredo
w/whole wheat penne pasta
Calories-240
Protein-28g
Carbs-20g
Fat-4g

Meal 4
Scrambled egg whites w/turkey bacon
& whole wheat toast
Calories-285
Protein-20g
Carbs-12g
Fat-16g

Meal 5
Honey Bbq chicken
w/brown basmati rice, steamed carrots
Calories-290
Protein-30g
Carbs-30g
Fat-2g

‪Meal 6‬
‪Chicken Burrito Bowls‬
‪w/cilantro lime rice, black beans, corn‬
‪& fresh guacamole ‬
‪Calories-343‬
‪Protein-35g‬
‪Carbs-40g‬
‪Fat-4g‬

10/25/2019

Always trying to add some tools for the work!!!!

10/25/2019

Here is this weeks menu!!
**Keto-Friendly**
October 28th-Nov 4th
‪Meal 1‬
‪Hard Boiled eggs w/pork sausage ‬
‪Calories-420‬
‪Protein-22g‬
‪Carbs-2g‬
‪Fats-36g‬

‪Meal 2‬
‪Garlic Parmesan Mushroom Chicken‬
‪Calories-569‬
‪Protein-30g‬
‪Carbs-7g‬
‪Fat-47g‬

‪Meal 3‬
‪Keto beef(Top Sirloin)w/ steamed broccoli ‬
‪Calories-310‬
‪Protein-28g‬
‪Carbs-9g‬
‪Fat-17g‬

‪Meal 4‬
‪Eggs over medium‬
‪w/sautéed mushrooms ‬
‪Calories-335‬
‪Protein-16g‬
‪Carbs-4g‬
‪Fat-29g‬

Meal 5
Blackened Tilapia w/mango salsa
& roasted asparagus
Calories-242
Protein-18g
Carbs-4
Fat-16g

Meal 6
Keto Fajitas (sautéed bell peppers & onions) w/cauliflower rice, corn & salsa
Calories-274
Protein-24g
Carbs-11g
Fat-15g‪ ‬
October 28th-Nov 4th
‪Meal 1‬
‪Eggs over medium ‬
‪w/honey wheat avocado toast‬
‪Calories-258‬
‪Protein-15g‬
‪Carbs-14g‬
‪Fat-16g‬

‪Meal 2‬
‪Teriyaki beef(Top Sirloin)w/ steamed broccoli ‬
‪& jasmine rice‬
‪Calories-397‬
‪Protein-28g‬
‪Carbs-28g‬
‪Fat-17g‬

Meal 3
Chicken Fajitas (sautéed bell peppers & onions) w/jasmine rice, corn & salsa
Calories-202
Protein-27g
Carbs-17g
Fat-2g

Meal 4
‪Grilled Blueberry Muffin‬
‪w/over easy eggs‬
‪Calories-320‬
‪Protein-15g‬
‪Carbs-22g‬
‪Fat-19g‬

Meal 5
Baked Lemon pepper Tilapia
w/brown basmati rice, sautéed zucchini
Calories-254
Protein-24g
Carbs-30g
Fat-3g

‪Meal 6‬
‪Baked Italian Chicken‬
‪w/vegetable medley, sweet potatoes ‬
‪Calories-322 ‬
‪Protein-27g‬
‪Carbs-31g‬
‪Fat-6g‬

10/18/2019

Here is this weeks menu!!
**Keto-Friendly**
October 21st-27th
Meal 1
Fried eggs w/pork sausage & roasted basil cherry tomatoes
Calories-345
Protein-24g
Carbs-5g
Fat-25g

Meal 1
Toasted English Muffin
w/egg whites, turkey sausage, cheese
Calories-345
Protein-20g
Carbs-30g
Fat-16g

Meal 2
California Sushi Bowl
Calories-275
Protein-12g
Carbs-36g
Fat-9g

Meal 3
Jamaican Jerk Chicken
w/cilantro lime rice,black beans,
fresh mango salsa, corn
Calories-225
Protein-28g
Carbs-20g
Fat-3g

Meal 4
Cinnamon French Toast
w/sugar free syrup, fresh fruit
Calories-370
Protein-22g
Carbs-41g
Fat-7g

Meal 5
Sirloin steak
W/jasmine rice and mixed vegetables
Calories-319
Protein-29g
Carbs-21g
Fat-16g

Meal 6
Honey BBQ Salmon
W/brown basmati rice & grilled zucchini
Calories-300
Protein-27g
Carbs-35g
Fat-3g

Meal 2
Blackened Chicken wings
w/celery, ranch dressing
Calories-460
Protein-29g
Carbs-5g
Fat-34g

Meal 3
Blackened Salmon
W/roasted Asparagus
Calories-130
Protein-25g
Carbs-2g
Fat-22g

Meal 4
Breakfast Steak & Eggs
Calories-475
Protein-28g
Carbs-3g
Fat-28g

Meal 5
Jamaican Jerk Chicken(Dry Rub)
w/cauliflower rice,black beans,
corn, guacamole
Calories-312
Protein-28g
Carbs-10g
Fat-23g

Meal 6
Baked Honey Mustard Chicken Thigh
w/ steamed veggie medley
Calories-232
Protein-20g
Carbs-9g
Fat-14g

10/11/2019

Here is this weeks menu!!
October 14-20
Meal 1
Protein pancakes
w/ fresh fruit, sugar free syrup
Calories-195
Protein-13g
Carbs-25g
Fat-2g

‪Meal 2‬
‪Honey Sriracha Turkey Meatballs‬
‪w/brown basmati rice & roasted carrots ‬
Calories-295
Protein-27g
Carbs-18g
Fat-10g

‪Meal 3‬
‪Chicken Enchilada Bowls‬
‪w/spanish rice, avocado, onion, green chiles,‬
‪roma tomatoes & cheddar cheese‬
‪Calories-244‬
‪Protein-28g‬
‪Carbs-10g‬
‪Fat-10g‬

Meal 4
Bell Pepper Eggs
Calories-269
Protein-12g
Carbs-2g
Fat-24g

Meal 5
Asian Sesame Chicken
w/ white rice, broc, carrots, pineapple
Calories-285
Protein-30g
Carbs-26g
Fat-16g

Meal 6
Stuffed Bell Peppers
(85/15 seasoned ground turkey)�w/dirty rice�Calories-416
Protein-30g
Carbs-30g
Fat-20g
**Keto-Friendly**
October 14-20
Meal 1
Keto Southwest breakfast Scramble
w/whole eggs, sautéed peppers &onions, pork sausage, cheddar cheese
Calories-418
Protein-20g
Carbs-5g
Fat-27g

‪Meal 2‬
‪ Keto Chicken Enchilada Bowls‬
‪w/ riced cauliflower, avocado, cheese, roma tomato, onion‬
‪Calories-269‬
‪Protein-29g‬
‪Carbs-10g‬
‪Fat-‬1‪5g‬

Meal 3
Keto Asian Chicken
w/stir fry veggies
Calories-276
Protein-24g
Carbs-10g
Fat-15g

Meal 4
Bell Pepper Eggs
Calories-269
Protein-12g
Carbs-2g
Fat-24g

Meal 5
Low carb Steak fajitas
w/riced cauliflower, salsa
& sautéed bell peppers
Calories-436
Protein-23g
Carbs-9g
Fat-33g

Meal 5
Stuffed Bell Peppers
(80/20 ground beef, sautéed tomatoes & onions, cheddar cheese)
Calories-341
Protein-28g
Carbs-6g
Fat-30g

10/03/2019

Here is this weeks menu!!
**Keto-Friendly**
Oct 7th-13th
Meal 1
Fried eggs
w/applewood smoked bacon & avocado
Calories-423
Protein-27g
Carbs-1g
Fat-35g

Meal 2
Keto Buffalo chicken bowls
w/riced cauliflower corn, avocado
&buttermilk ranch dressing
Calories-298
Protein-26g
Carbs-9g
Fat-17g

Meal 3
Keto taco bowls(80/20 Seasoned Ground beef) w/Lettuce, tomato, avocado, salsa)
Calories-320
Protein-23g
Carbs-3g
Fat-24g

Meal 4
Scrambled eggs w/sautéed spinach
Calories-277
Protein-13g
Carbs-2g
Fat-24g

**Meal 5** New Menu Item
Pork Tenderloin
w/grilled Asparagus
Calories-395
Protein-23g
Carb-6g
Fat-32g

Meal 6
Smoked Sausage
w/sautéed peppers, celery and onions
Calories-408
Protein-15g
Carbs-16g
Fat-32g
Oct 7th-13th
**Meal 1** New menu item
Breakfast Burrito
w/egg whites, Turkey sausage& cheese
Calories-349
Protein-25g
Carbs-19g
Fat-20g

Meal 2
Smoked Turkey Sausage
w/ bell peppers, onions, dirty rice
Calories-214
Protein-20g
Carbs-24g
Fat-12g

Meal 3
Buffalo chicken bowls
w/organic quinoa, corn, black beans, avocado
&fat free ranch dressing
Calories-309
Protein-29g
Carbs-26g
Fat-9g

Meal 4
Breakfast bowls
W/egg whites, turkey sausage and home fries
Calories-291
Protein-23g
Carbs-20g
Fat-13g

Meal 5
Turkey Taco Bowls
w/black beans, corn, salsa
Calories-276
Protein-20g
Carbs-18g
Fat-14g

Meal 6
Grilled Cajun Chicken Salad(lettuce, tomato and cucumber)
w/vinaigrette dressing
Calories-262
Protein-28g
Carbs-9g
Fat-12g

09/26/2019

Sept 30th-Oct 6th
Meal 1
Blueberry Bagel
w/fresh fruit, greek yogurt cream cheese
Calories-325
Protein-11g
Carbs-52g
Fat-4g

‪Meal 2‬
‪Steamed Old Bay Shrimp‬
‪w/red potatoes, seasoned corn‬
‪Calories-200‬
‪Protein-23g‬
‪Carbs-20g‬
‪Fat-1g‬

Meal 3
Cajun Chicken Alfredo
w/whole wheat penne pasta
Calories-240
Protein-28g
Carbs-20g
Fat-4g

Meal 4
Scrambled egg whites w/turkey bacon
& whole wheat toast
Calories-285
Protein-20g
Carbs-12g
Fat-16g

Meal 5
Honey Bbq chicken
w/brown basmati rice, steamed carrots
Calories-290
Protein-30g
Carbs-30g
Fat-2g

‪Meal 6‬
‪Chicken Burrito Bowls‬
‪w/cilantro lime rice, black beans, corn‬
‪& fresh guacamole ‬
‪Calories-343‬
‪Protein-35g‬
‪Carbs-40g‬
‪Fat-4g‬
**Keto-Friendly**
Sept 30th-Oct 6th
Meal 1
Low carb breakfast bowl
Roasted radish, pork sausage, egg, cheddar cheese
Calories-412
Protein-32g
Carbs-7g
Fat-49g

Meal 2
Garlic butter Shrimp
w/ sautéed zucchini, roasted bell peppers
Calories-284
Protein-21g
Carbs-6g
Fat-15g

Meal 3
Quarter Bbq chicken
w/ fire roasted corn
Calories-371
Protein-38g
Carbs-8g

Meal 4
Fried eggs
w/applewood smoked bacon, pork sausage
Calories-423
Protein-27g
Carbs-1g
Fat-35g

Meal 5
Grilled Montreal Sirloin Steak
w/steamed broccoli
Calories-345
Protein-38g
Carbs-18g
Fat-19g

‪Meal 6‬
‪Cajun Chicken Breast‬
‪w/steamed vegetable medley‬
‪Calories-270‬
‪Protein-27g‬
‪Carbs-8g‬
‪Fat-15g‬

09/19/2019

**Keto-Friendly**
September 23-29
Meal 1
Bell Pepper Eggs
Calories-269
Protein-12g
Carbs-2g
Fat-24g

Meal 2
Raspberry Chipotle Spare Ribs
w/green beans
Calories-323
Protein-20g
Carbs-6g
Fat-24g

Meal 3
Low carb burgers w/steamed broccoli
(Lettuce, tomato, grilled onions)
Calories-505
Protein-36g
Carbs-5g
Fat-23g

‪Meal 4‬
‪Spinach, mushroom & cheese omelette ‬
‪Calories-232‬
‪Protein-21g‬
‪Carbs-1g‬
‪Fat-15g‬

Meal 5
Chicken Parmesan
w/garlic zoodles (zucchini noodles)
Calories-341
Protein-32g
Carbs-11g
Fat-24g

Meal 6
Sriracha Cauliflower Fried Rice
(Spilt Chicken breast, green onions & bell peppers)
Calories-280
Protein-29g
Carbs-7g
Fat-15g
September 23-29
Meal 1
Protein Waffles
w/ fresh fruit, sugar free syrup
Calories-195
Protein-13g
Carbs-25g
Fat-2g

‪Meal 2‬
‪Sante Fe Chicken‬
‪w/brown rice, corn, black beans‬
‪salsa and pepper jack cheese‬
‪Calories-436‬
‪Protein-40g‬
‪Carbs-45g‬
‪Fat-11g‬

Meal 3
Low carb burgers w/steamed broccoli
&sweet potatoes (Romaine lettuce, Roma tomato, sautéed onions)
Calories-310
Protein-25g
Carbs-14g
Fat-17g

‪Meal 4‬
‪Spinach, mushroom & cheese omelette ‬
‪Calories-232‬
‪Protein-21g‬
‪Carbs-1g‬
‪Fat-15g‬

Meal 5
Honey Citrus Chicken
w/jasmine rice, mixed veggies
Calories-217
Protein-25g
Carbs-25g
Fat-1g

Meal 6
Chicken Parmesan
w/ whole wheat penne pasta
Calories-260
Protein-30g
Carbs-22g
Fat-6g

09/12/2019

**Keto-Friendly**
Sept 16th-22nd
‪Meal 1‬
‪Hard Boiled eggs w/pork sausage ‬
‪Calories-420‬
‪Protein-22g‬
‪Carbs-2g‬
‪Fats-36g‬

‪Meal 2‬
‪Garlic Parmesan Mushroom Chicken‬
‪Calories-569‬
‪Protein-30g‬
‪Carbs-7g‬
‪Fat-47g‬

‪Meal 3‬
‪Keto beef(Top Sirloin)w/ steamed broccoli ‬
‪Calories-310‬
‪Protein-28g‬
‪Carbs-9g‬
‪Fat-17g‬

‪Meal 4‬
‪Eggs over medium‬
‪w/sautéed mushrooms ‬
‪Calories-335‬
‪Protein-16g‬
‪Carbs-4g‬
‪Fat-29g‬

Meal 5
Blackened Tilapia w/mango salsa
& roasted asparagus
Calories-242
Protein-18g
Carbs-4
Fat-16g

Meal 6
Keto Fajitas (sautéed bell peppers & onions) w/cauliflower rice, corn & salsa
Calories-274
Protein-24g
Carbs-11g
Fat-15g
Sept 16th-22nd
‪Meal 1‬
‪Eggs over medium ‬
‪w/honey wheat avocado toast‬
‪Calories-258‬
‪Protein-15g‬
‪Carbs-14g‬
‪Fat-16g‬

‪Meal 2‬
‪Teriyaki beef(Top Sirloin)w/ steamed broccoli ‬
‪& jasmine rice‬
‪Calories-397‬
‪Protein-28g‬
‪Carbs-28g‬
‪Fat-17g‬

Meal 3
Chicken Fajitas (sautéed bell peppers & onions) w/jasmine rice, corn & salsa
Calories-202
Protein-27g
Carbs-17g
Fat-2g

Meal 4
‪Grilled Blueberry Muffin‬
‪w/over easy eggs‬
‪Calories-320‬
‪Protein-15g‬
‪Carbs-22g‬
‪Fat-19g‬

Meal 5
Baked Lemon pepper Tilapia
w/brown basmati rice, sautéed zucchini
Calories-254
Protein-24g
Carbs-30g
Fat-3g

‪Meal 6‬
‪Baked Italian Chicken‬
‪w/vegetable medley, sweet potatoes ‬
‪Calories-322 ‬
‪Protein-27g‬
‪Carbs-31g‬
‪Fat-6g‬

09/05/2019

**Keto-Friendly**
September 9th-15th
Meal 1
Fried eggs w/pork sausage & roasted basil cherry tomatoes
Calories-345
Protein-24g
Carbs-5g
Fat-25g

Meal 2
Blackened Chicken wings
w/celery, ranch dressing
Calories-460
Protein-29g
Carbs-5g
Fat-34g

Meal 3
Blackened Salmon
W/roasted Asparagus
Calories-130
Protein-25g
Carbs-2g
Fat-22g

Meal 4
Breakfast Steak & Eggs
Calories-475
Protein-28g
Carbs-3g
Fat-28g

Meal 5
Jamaican Jerk Chicken(Dry Rub)
w/cauliflower rice,black beans,
corn, guacamole
Calories-312
Protein-28g
Carbs-10g
Fat-23g

Meal 6
Baked Honey Mustard Chicken Thigh
w/ steamed veggie medley
Calories-232
Protein-20g
Carbs-9g
Fat-14g
September 9th-15th
Meal 1
Toasted English Muffin
w/egg whites, turkey sausage, cheese
Calories-345
Protein-20g
Carbs-30g
Fat-16g

Meal 2
California Sushi Bowl
Calories-275
Protein-12g
Carbs-36g
Fat-9g

Meal 3
Jamaican Jerk Chicken
w/cilantro lime rice,black beans,
fresh mango salsa, corn
Calories-225
Protein-28g
Carbs-20g
Fat-3g

Meal 4
Cinnamon French Toast
w/sugar free syrup, fresh fruit
Calories-370
Protein-22g
Carbs-41g
Fat-7g

Meal 5
Sirloin steak
W/jasmine rice and mixed vegetables
Calories-319
Protein-29g
Carbs-21g
Fat-16g

Meal 6
Honey BBQ Salmon
W/brown basmati rice & grilled zucchini
Calories-300
Protein-27g
Carbs-35g
Fat-3g