Breakfast
727.6 Calories |
99.1g Carbs |
23.3g Fat |
41.4g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g 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
Apples
2
medium (3" dia)
Apples
|
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.
|
Lunch
886.4 Calories |
79.6g Carbs |
27.2g Fat |
85.8g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
2
serving
Yogurt & Applesauce
370.0 Calories |
43.8g Carbs |
2.0g Fat |
46.6g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g 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
Yogurt & Applesauce
scaled to 2 serving
1 cup
Applesauce
16 oz
Nonfat greek yogurt
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Yogurt & Applesauce
Mix together and enjoy!
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
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Dinner
553.0 Calories |
34.5g Carbs |
21.0g Fat |
59.8g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
2
serving
Fried Broccoli
119.8 Calories |
11.1g Carbs |
7.5g Fat |
6.4g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
Fried Broccoli
scaled to 2 serving
1/2 package
Broccoli
1/2 tbsp
Olive oil
1/4 tsp
Crushed red pepper flakes
1/2 tsp
Salt
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
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