Breakfast
726.1 Calories |
114.4g Carbs |
7.7g Fat |
59.5g Protein
1
bowl
Swiss Bircher Muesli
309.9 Calories |
64.0g Carbs |
4.9g Fat |
8.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g 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
480
g
Nonfat greek yogurt
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
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!
Fruit Salad
|
Lunch
653.0 Calories |
53.1g Carbs |
32.1g Fat |
39.8g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
570.0 Calories |
21.8g Carbs |
19.1g Fat |
73.6g Protein
1
serving
Seared Salmon with Balsamic Glaze
375.4 Calories |
7.6g Carbs |
16.7g Fat |
45.1g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 1 serving
8 oz
Atlantic salmon
1 tbsp
Water
1 tsp packed
Brown sugar
3/8 tbsp
Lemon juice
0 tbsp
Balsamic vinegar
1/2 tsp
Vegetable oil
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|