Breakfast
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
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Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
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Lunch
742.2 Calories |
44.6g Carbs |
44.8g Fat |
43.2g Protein
1
serving
Yogurt with Avocado & Basil
295.1 Calories |
16.8g Carbs |
15.6g Fat |
25.2g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Yogurt with Avocado & Basil
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 fruit
Avocados
5 leaf, whole
Basil
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
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Yogurt with Avocado & Basil
Top yogurt with chopped basil and avocado. Enjoy!
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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Dinner
737.8 Calories |
72.1g Carbs |
41.7g Fat |
26.1g Protein
1
serving
Pasta la Checca
360.1 Calories |
48.8g Carbs |
14.7g Fat |
8.9g Protein
2
serving
Steamed Broccoli with Olive Oil and Parmesan
377.7 Calories |
23.3g Carbs |
27.0g Fat |
17.2g Protein
|
Pasta la Checca
scaled to 1 serving
1/2 cloves, minced
Garlic
1 cup cherry tomatoes
Cherry tomatoes
1/4 dash
Pepper
2 oz
Spaghetti
1/4 dash
Salt
1/4 cup
Arugula
1 tbsp
Olive oil
Steamed Broccoli with Olive Oil and Parmesan
scaled to 2 serving
1 1/2 tbsp
Olive oil
1/4 cup
Parmesan cheese
3/4 lb
Broccoli
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Pasta la Checca
PREPARATION: Finely chop/mince garlic cloves.
Cook the pasta until al dente.
Meanwhile, in a large bowl, squeeze the tomatoes to break them up (it's faster than chopping, and your kid will likely love joining in).
Add the garlic, oil, arugula (if using), salt, and pepper; set aside.
Drain the pasta (reserving 1/2 cup of the water) and toss it with the tomatoes. If the pasta is still a little dry, add some of the cooking water.
Let sit until the heat from the pasta has cooked the tomatoes and garlic slightly and wilted the arugula, 1 to 2 minutes. Serve warm or at room temperature.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
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