Breakfast
531.1 Calories |
77.3g Carbs |
17.7g Fat |
25.6g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
Strawberries
144
g
Strawberries
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
|
Lunch
602.1 Calories |
81.4g Carbs |
5.4g Fat |
60.4g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
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.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
Dinner
586.8 Calories |
28.5g Carbs |
12.6g Fat |
86.7g Protein
1
serving
Easy Teriyaki Chops
172.5 Calories |
5.6g Carbs |
4.4g Fat |
26.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Easy Teriyaki Chops
scaled to 1 serving
1 tbsp
Soy sauce
1/2 tbsp
Red wine vinegar
1/2 tsp
Honey
1/2 tsp
Garlic powder
1 chop, excluding refuse
Pork sirloin (chops or roasts)
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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