Breakfast
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
|
Chocolate peanut protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup
Reduced fat milk
2 tbsp
Peanut butter
1 medium
Banana
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Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
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Lunch
424.4 Calories |
23.6g Carbs |
11.1g Fat |
56.3g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
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Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
427.3 Calories |
37.3g Carbs |
17.2g Fat |
36.5g Protein
1
serving
Baked Salmon with Fennel
322.3 Calories |
10.3g Carbs |
16.8g Fat |
35.2g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Baked Salmon with Fennel
scaled to 1 serving
1/2 tbsp
Butter
1/4 bulb
Fennel
1/2 fruit without seeds
Lemons
6 oz
Atlantic salmon
3/4 tsp
Lemon juice
1/4 dash
Pepper
1/4 dash
Salt
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Baked Salmon with Fennel
Preheat oven to 350F (175C). Cut out 4 (12 x 16-inch) pieces of parchment paper.
Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again. Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt. Place one fillet of salmon on top of the fennel bulb slices, set fronds aside to use shortly. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste).Sprinkle the salmon generously with salt and pepper. Lay sprigs of fennel fronds over the salmon. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Dot the top with butter.
Fold the parchment over the salmon and secure close. There are several way that you can accomplish this. One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle. Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment. There is an excellent video available that shows this technique here: How to Wrap Fish in Parchment . This technique works well with individual portions.
You may find it easier to wrap a large (multi serving) fillet in the following way. Arrange the fillet so that its long side is facing you, and the two shorter ends are to the left and right. Then lift up the parchment edges closest to you, and furthest from you, bring them together, and fold them over a few times. Then tuck the left and right edges under the fillet.
Place on a roasting pan or baking sheet.Bake at 350F for 20 minutes. Serve immediately. To serve, you can either carefully transfer each salmon fillet and mound of fennel slices to individual plates, or you can serve the salmon in the pouch itself, on a plate. To eat, you can either unwrap the pouch, or cut through the top with a sharp knife to expose the salmon inside.
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