Breakfast
1187.2 Calories |
122.2g Carbs |
34.2g Fat |
107.8g Protein
2
shake
Oatmeal banana protein shake
1092.6 Calories |
97.1g Carbs |
33.9g Fat |
107.3g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Oatmeal banana protein shake
scaled to 2 shake
1 cup
Oatmeal
120 grams
Whey protein powder
1 medium
Banana
2 tbsp
Flaxseed oil
3 cup
Water
Apples
1
medium (3" dia)
Apples
|
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.
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Lunch
1109.8 Calories |
136.4g Carbs |
11.0g Fat |
120.4g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
serving
Yogurt & Honeydew Melon
389.8 Calories |
47.3g Carbs |
2.2g Fat |
48.0g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Yogurt & Honeydew Melon
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, diced
Melons
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
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Dinner
1025.9 Calories |
88.7g Carbs |
22.7g Fat |
112.6g Protein
2
serving
Beer Grilled Shrimp
299.2 Calories |
7.4g Carbs |
3.4g Fat |
47.0g Protein
2
serving
Roasted Green Beans
244.7 Calories |
28.2g Carbs |
14.4g Fat |
7.4g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Beer Grilled Shrimp
scaled to 2 serving
12 oz
Shrimp
1/2 can or bottle
Beer
1/2 tbsp
Garlic
Roasted Green Beans
scaled to 2 serving
4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
1/4 tsp
Pepper
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
Beer Grilled Shrimp
Whisk the beer and garlic together in a bowl, toss in the shrimp, then pour everything into a resealable plastic bag. Squeeze out excess air, and seal the bag. Place the bag into a bowl to catch any leaks, then marinate in the refrigerator for at least 2 hours.
Heat a cast iron grill pan over medium-high heat until it begins to smoke. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp until the shells turn pink and they are no longer translucent in the center, about 5 minutes.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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