Breakfast
837.0 Calories |
190.6g Carbs |
7.0g Fat |
19.2g Protein
2
cup
Oatmeal and raisins
518.9 Calories |
124.5g Carbs |
2.5g Fat |
12.3g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Oatmeal and raisins
scaled to 2 cup
2 cup
Water
2 tsp
Maple syrups
1/2 cup
Raisins
1 cup
Oatmeal
Natural granola with raisins
82
g
Natural granola with raisins
|
Oatmeal and raisins
Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
Remove, add maple syrup, and eat.
|
Lunch
1060.0 Calories |
103.9g Carbs |
42.8g Fat |
73.5g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
2
serving
Watermelon, Feta, & Mint Salad
387.8 Calories |
50.6g Carbs |
16.9g Fat |
14.8g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Watermelon, Feta, & Mint Salad
scaled to 2 serving
4 cup, balls
Watermelon
1/2 cup, crumbled
Feta cheese
2 tbsp
Spearmint
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
572.9 Calories |
25.6g Carbs |
29.2g Fat |
53.2g Protein
2
serving
Fish with Creamy Leeks
477.2 Calories |
18.5g Carbs |
22.1g Fat |
49.9g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
|
Fish with Creamy Leeks
scaled to 2 serving
1/4 tsp
Dill weed
1/3 cup
Water
8 oz
Pollock
1 leek
Leeks
3/4 tsp
Wheat flour
1 tbsp
Butter
1/4 cup
Sour cream
1/4 tsp
Salt
1/8 tsp
Pepper
Cauliflower rice
scaled to 1 serving
1/4 head, medium
Cauliflower
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Garlic powder
|
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.
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
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