Breakfast
608.9 Calories |
46.9g Carbs |
30.5g Fat |
37.5g Protein
1
sandwich
Rooster Bullet Sandwich
528.4 Calories |
25.3g Carbs |
30.3g Fat |
37.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Rooster Bullet Sandwich
scaled to 1 sandwich
1 tsp
Vegetable oil
2 large
Egg
2 oz
Turkey sausage
2 slice
Whole-wheat bread
1 slice
Cheddar cheese
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Rooster Bullet Sandwich
Heat vegetable oil in a skillet over medium heat. Scramble eggs.
Once eggs have begun to firm up, add in sausage and cheese and continue to cook until all is done and stirred together.
Toast bread, top one slice with egg mixture, and top with remaining slice of bread to make a sandwich.
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.
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Lunch
648.5 Calories |
92.5g Carbs |
7.7g Fat |
58.5g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
1
serving
Yogurt & Cantaloupe
188.2 Calories |
21.2g Carbs |
1.2g Fat |
24.4g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Banana
1
medium (7" to 7-7/8" long)
Banana
Yogurt & Cantaloupe
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, cubes
Melons
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
|
Dinner
569.4 Calories |
31.8g Carbs |
17.6g Fat |
69.2g Protein
1
fillets
Mango ginger salmon
292.3 Calories |
8.7g Carbs |
11.2g Fat |
38.0g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Mango ginger salmon
scaled to 1 fillets
1/4 cup, sliced
Mangos
2 tbsp
Soy sauce
3/8 slices
Ginger root
6 oz
Atlantic salmon
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
Mango ginger salmon
Preheat oven to 350 F
In a large skillet, combine mango, soy sauce, and ginger, Cook, stirring, over medium heat for about 3 minutes, or until ginger is softened.
Place the salmon in a large glass baking dish. Pour mango mixture over the salmon, Bake for 10 to 15 minutes.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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