Breakfast
747.9 Calories |
99.9g Carbs |
10.7g Fat |
64.2g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Nonfat yogurt
490
g
Nonfat yogurt
Apples
1
medium (3" dia)
Apples
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
784.0 Calories |
54.4g Carbs |
42.6g Fat |
54.0g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
747.3 Calories |
73.6g Carbs |
45.0g Fat |
21.5g Protein
1
serving
Spaghetti with Garlic and Basil
348.0 Calories |
44.4g Carbs |
15.5g Fat |
12.4g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Spaghetti with Garlic and Basil
scaled to 1 serving
1/8 dash
Pepper
1/2 cloves, minced
Garlic
1/8 dash
Salt
1/2 tbsp
Butter
1 3/4 cup leaves, whole
Basil
1/16 cup, grated
Parmesan cheese
2 oz
Whole wheat pasta
1/2 tbsp
Olive oil
Frizzled Cabbage
scaled to 2 serving
1/4 head, medium
Cabbage
2 tbsp
Butter
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Spaghetti with Garlic and Basil
Mince garlic & coarsley chop basil.
Bring a large pot of lightly salted water to a boil. Place spaghetti in the pot, cook for 8 to 10 minutes, until al dente, and drain.
In a large bowl, toss the spaghetti with the olive oil, butter, garlic, basil, salt, and pepper until evenly coated. Serve with Parmesan cheese.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|