Breakfast
451.5 Calories |
72.7g Carbs |
5.8g Fat |
32.9g Protein
1
bowl
Swiss Bircher Muesli
309.9 Calories |
64.0g Carbs |
4.9g Fat |
8.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Swiss Bircher Muesli
scaled to 1 bowl
2/3 cup
Oatmeal
1/3 cup
Almond milk
1/3 cup
Apple juice, canned or bottled
3/16 tsp
Cinnamon
3/16 tsp
Nutmeg
3/16 large
Apples
3/16 large
Pears
2/3 tbsp
Blueberries
1/16 cup, slivered
Almonds
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Swiss Bircher Muesli
Soak the oats in the milk (almond or oat milk work best), juice, nutmeg and cinnamon overnight.
In the morning grate the apple and pear into the mixture.
Serve topped with blueberries and almonds, Enjoy!
|
Lunch
742.1 Calories |
41.0g Carbs |
27.6g Fat |
87.6g Protein
1
serving
Paleo Avocado Tuna Salad (Tuna in Water)
363.5 Calories |
16.0g Carbs |
22.4g Fat |
30.5g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 1 serving
1 fruit
Avocados
1 lemon yields
Lemon juice
1 tbsp chopped
Onions
5 oz
Tuna
1 dash
Salt
1 dash
Pepper
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
|
Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
|
Dinner
545.1 Calories |
21.4g Carbs |
23.9g Fat |
60.0g Protein
1
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
545.1 Calories |
21.4g Carbs |
23.9g Fat |
60.0g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 1 chicken
1 breast
Chicken breast
3/4 tbsp
Olive oil
1/8 cup chopped
Red Onion
1 cup
Spinach
1/2 tbsp
Vinegar
1/2 large
Pears
1/2 tbsp
Parsley
3/16 cup, crumbled, not packed
Blue cheese
|
Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
|