Breakfast
806.4 Calories |
65.3g Carbs |
33.6g Fat |
60.6g Protein
2
serving
Curry Cheddar Scrambled Eggs
437.3 Calories |
2.5g Carbs |
32.4g Fat |
32.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Curry Cheddar Scrambled Eggs
scaled to 2 serving
1/2 tsp
Curry powder
2 dash
Salt
2 dash
Pepper
4 large
Egg
4 tbsp, shredded
Cheddar cheese
1 tsp
Butter
Nonfat yogurt
490
g
Nonfat yogurt
Apples
1
medium (3" dia)
Apples
|
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.
Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
|
Lunch
806.0 Calories |
83.4g Carbs |
32.3g Fat |
53.0g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
2
serving
Red Bell Pepper and Hummus
278.0 Calories |
31.9g Carbs |
12.5g Fat |
12.1g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 shake
1 medium
Banana
1 1/4 cup
Reduced fat milk
1 1/2 tbsp
Peanut butter
1 packet
Coffee
1 scoop
Whey protein powder
Red Bell Pepper and Hummus
scaled to 2 serving
1/2 cup
Hummus
2 medium
Red bell pepper
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
857.7 Calories |
68.0g Carbs |
41.8g Fat |
52.7g Protein
1
serving
Red Snapper with Basil Vinaigrette
400.6 Calories |
1.0g Carbs |
23.2g Fat |
44.9g Protein
1
serving
Potatoes and Peppers
457.1 Calories |
67.0g Carbs |
18.6g Fat |
7.9g 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
Potatoes and Peppers
scaled to 1 serving
1/4 dash
Pepper
1/4 dash
Salt
1 1/3 tbsp
Olive oil
1/2 large
Red bell pepper
1/4 onion
Onions
1 1/2 Potato medium
Potato
|
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.
Potatoes and Peppers
Slice bell peppers into rings. Slice potatoes.
Heat oil in a large frying pan over medium-high heat. Fry the potatoes for 5 minutes, then add the peppers and onions. Season with salt and pepper. Cook for at least 15 minutes, turning potatoes frequently, or until potatoes start to look mushy.
|