Breakfast
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
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Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
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Lunch
661.9 Calories |
64.4g Carbs |
29.6g Fat |
39.9g Protein
1
sandwich
Roasted Broccoli and Grilled Cheese
348.6 Calories |
27.6g Carbs |
21.0g Fat |
13.8g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Roasted Broccoli and Grilled Cheese
scaled to 1 sandwich
3/4 cup flowerets
Broccoli
1/2 tbsp
Olive oil
1/8 tsp
Salt
1/16 tsp
Pepper
3/4 tsp
Butter
2 slice
Wheat bread
1/4 cup, shredded
Cheddar cheese
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Roasted Broccoli and Grilled Cheese
Preheat the oven to 400 degrees F.
On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a skillet over medium-low heat.
Spread butter evenly on one side of each slice of bread. Dividing the ingredients evenly, layer cheese on the unbuttered side of half of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
"Grill" in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
721.8 Calories |
71.5g Carbs |
38.6g Fat |
30.3g Protein
1
serving
Fettucine Alfredo
435.9 Calories |
44.5g Carbs |
25.6g Fat |
11.4g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Fettucine Alfredo
scaled to 1 serving
1/8 cup, fluid
Heavy whipping cream
1/8 stick
Butter
1 2/3 tbsp
Parmesan cheese
2 oz
Whole wheat pasta
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
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Fettucine Alfredo
PREPARATION: Cut butter into pieces.
Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta.
Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper.
Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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