Breakfast
1086.7 Calories |
152.4g Carbs |
19.7g Fat |
86.0g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Nonfat yogurt
490
g
Nonfat yogurt
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
Fruit Salad
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Lunch
1070.5 Calories |
83.3g Carbs |
40.5g Fat |
95.0g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
1
serving
Popcorn with Brown Butter & Lemon
246.7 Calories |
19.0g Carbs |
18.4g Fat |
3.3g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
Popcorn with Brown Butter & Lemon
scaled to 1 serving
3 cup
Popcorn
1 1/2 tbsp
Butter
1 tsp
Lemon juice
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
Popcorn with Brown Butter & Lemon
Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn.
Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!
|
Dinner
1102.8 Calories |
117.3g Carbs |
48.9g Fat |
46.8g Protein
2
serving
Vegetarian lasagna
1065.9 Calories |
110.1g Carbs |
48.6g Fat |
45.6g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Vegetarian lasagna
scaled to 2 serving
1 1/2 tbsp
Butter
0.8 tbsp
Wheat flour
1/2 tsp
Nutmeg
3/4 cup
Reduced fat milk
1/4 tsp
Salt
1/4 tsp
Pepper
1 cup
Pasta sauce
4 wrapper, eggroll
Wonton wrappers
3/4 cup, shredded
Mozzarella cheese
2 tbsp
Parmesan cheese
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Vegetarian lasagna
Melt butter in a 1- to 1 1/2-quart pan over medium-high heat. Add flour and stir until bubbly. Remove pan from heat and gradually add milk, whisking until smooth. Return to heat and bring to a boil, stirring; then boil for 1 minute, stirring constantly. Season to taste with nutmeg, salt, and pepper. Remove from heat.
Choose a small baking dish in which 2 egg roll wrappers will fit snugly side by side. In dish, layer a fourth of the marinara sauce, two egg roll wrappers, a third of the bechamel sauce, a third of the mozzarella cheese, and a fourth of the parmesan cheese. Repeat layers twice more, ending with marinara sauce, egg roll wrapper, and Parmesan.
Bake in a 500 degrees F oven until lasagna is golden brown on top and sauce is bubbly around edges (about 15 minutes). Let stand about 5 minutes before cutting in fourths to serve.
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