Breakfast
1371.6 Calories |
164.3g Carbs |
20.3g Fat |
135.2g Protein
3
serving
Strawberry protein shake
1277.0 Calories |
139.2g Carbs |
20.0g Fat |
134.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Strawberry protein shake
scaled to 3 serving
90 grams
Whey protein powder
3 cup, unthawed
Strawberries
3 cup
Reduced fat milk
3 tsp
Vanilla extract
1 1/2 medium
Banana
12 oz
Nonfat greek yogurt
Apples
1
medium (3" dia)
Apples
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
1077.7 Calories |
95.9g Carbs |
23.7g Fat |
122.8g Protein
2
serving
Roast Beef and Avocado Finger Sandwiches
175.0 Calories |
18.1g Carbs |
6.0g Fat |
12.6g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
2
serving
Yogurt & Cantaloupe
376.3 Calories |
42.5g Carbs |
2.4g Fat |
48.9g Protein
|
Roast Beef and Avocado Finger Sandwiches
scaled to 2 serving
1/8 tbsp chopped
Chives
7/8 oz
Beef round
1 1/3 slice
Whole-wheat bread
1/3 tsp
Lemon juice
1/16 tsp
Salt
0 dash
Pepper
1/8 fruit
Avocados
1/4 tsp
Light mayonnaise
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
Yogurt & Cantaloupe
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, cubes
Melons
|
Roast Beef and Avocado Finger Sandwiches
PREPARATION: Mince chives. Thinly slice rare roast beef.
In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly.
Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich.
Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds.
Transportation tips: Transfer the sandwiches to a covered plastic container to transport them to the picnic, and then simply pass around the container to serve. To keep the bread from drying out, when stacking the sandwiches in the container, lay a sturdy, barely moistened paper towel between each layer and another one over the top.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
|
Dinner
965.8 Calories |
86.0g Carbs |
25.5g Fat |
97.9g Protein
2
serving
Tuna Patties
670.4 Calories |
42.7g Carbs |
16.6g Fat |
85.9g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Tuna Patties
scaled to 2 serving
1/2 tsp
Garlic powder
2 dash
Salt
2 tbsp chopped
Onions
2 can
Tuna
1/2 cup
Bread crumbs
2 extra large
Egg
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
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