Breakfast
759.4 Calories |
103.9g Carbs |
18.2g Fat |
52.7g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
Nonfat yogurt
490
g
Nonfat yogurt
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
|
Lunch
836.6 Calories |
93.0g Carbs |
11.5g Fat |
95.0g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
|
Dinner
771.9 Calories |
23.6g Carbs |
51.3g Fat |
56.3g Protein
1
serving
Red Snapper with Basil Vinaigrette
400.6 Calories |
1.0g Carbs |
23.2g Fat |
44.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
Red Snapper with Basil Vinaigrette
scaled to 1 serving
1 1/2 tbsp
Olive oil
3/4 tbsp, chopped
Basil
3/4 tbsp
Lemon juice
1 fillet
Snapper
1/4 tsp
Salt
1/8 tsp
Pepper
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
|
Red Snapper with Basil Vinaigrette
Preheat broiler and oil a large shallow baking pan (1 inch deep).
Season fish all over with 1/2 teaspoon salt and 1/4 teaspoon pepper, then put, skin sides down, in baking pan. Drizzle fillets with 1/2 tablespoon lemon juice and 1 tablespoon oil (total).
Broil fish 6 inches from heat until just cooked through, 6 to 8 minutes. Transfer to a platter.
While fish broils, whisk together remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 1/2 tablespoons lemon juice in a small bowl, then add remaining 5 tablespoons oil in a slow stream, whisking until emulsified. Stir in basil and spoon vinaigrette over cooked fish.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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