Breakfast
624.6 Calories |
105.5g Carbs |
12.2g Fat |
33.0g Protein
1
smoothie
PB&J Smoothie
385.0 Calories |
50.9g Carbs |
9.7g Fat |
29.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
PB&J Smoothie
scaled to 1 smoothie
1 small
Banana
1 tbsp
Peanut butter
1 tsp
Strawberry jam
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
Natural granola with raisins
41
g
Natural granola with raisins
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
PB&J Smoothie
Blend all ingredients
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
532.2 Calories |
52.7g Carbs |
6.7g Fat |
64.6g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
534.4 Calories |
21.3g Carbs |
38.1g Fat |
30.0g Protein
1
serving
Sliced Steak with Arugula
351.9 Calories |
3.2g Carbs |
26.3g Fat |
24.4g Protein
1
serving
Artichokes
182.6 Calories |
18.1g Carbs |
11.8g Fat |
5.6g Protein
|
Sliced Steak with Arugula
scaled to 1 serving
1/2 cloves, minced
Garlic
1 1/4 cup
Arugula
3/8 tbsp
Red wine vinegar
3/16 tsp
Pepper
1/4 tbsp chopped
Shallots
1/4 tsp
Salt
1 tbsp
Olive oil
3/8 tbsp
Balsamic vinegar
5/8 tsp
Rosemary
4 oz
Beef top sirloin
Artichokes
scaled to 1 serving
1 artichoke, large
Artichokes
1 tbsp
Butter
1 cloves, minced
Garlic
1/2 dash
Salt
1/2 dash
Pepper
|
Sliced Steak with Arugula
Mound arugula on a large platter.
Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary.
Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately.
Artichokes
Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
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