Breakfast
1154.8 Calories |
71.0g Carbs |
63.1g Fat |
74.8g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
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Eggs, Cheese, Turkey Sausage Omelet
scaled to 2 omelet
2 large
Egg
6 large
Egg white
2 slice
Cheddar cheese
3 15/16 oz, 1 link
Turkey sausage
Natural granola with raisins
82
g
Natural granola with raisins
Bacon
scaled to 2 strips
2 strip
Bacon
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Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1196.4 Calories |
168.4g Carbs |
26.2g Fat |
74.2g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
2
serving
Salt & Vinegar Popcorn
247.6 Calories |
49.8g Carbs |
2.9g Fat |
8.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
2 slice, large
Sourdough bread
2 oz
Mozzarella cheese
4 slice, medium
Tomatoes
Salt & Vinegar Popcorn
scaled to 2 serving
8 cup
Popcorn
8 tablespoon
Malt Vinegar
2 tsp
Salt
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
1258.6 Calories |
110.3g Carbs |
64.5g Fat |
67.6g Protein
2
serving
Grilled Italian Sausage with Peppers, Onions and Arugula
816.9 Calories |
66.7g Carbs |
46.8g Fat |
34.5g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Grilled Italian Sausage with Peppers, Onions and Arugula
scaled to 2 serving
1 tbsp
Olive oil
1/2 dash
Salt
1 1/2 tbsp
Balsamic vinegar
1 large
Red bell pepper
2 cup
Arugula
1/2 large
Onions
1 1/2 tbsp
Honey
8 oz
Sausage
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Grilled Italian Sausage with Peppers, Onions and Arugula
Preheat the grill. Mix together the balsamic vinegar and honey in a small bowl and set aside.
Coat the onion, peppers and sausages with 2 tbsp. olive oil. Add a dash of salt to the peppers and onion. Coat the grill grates with a little olive oil. Put the onion wedges on the grill and cover the grill. Let the onions roast for 5 minutes, or until they are a little charred. Turn the onions and move them to a cooler part of the grill to finish.
If your grill has two levels, place the sausages on the top part of the grill and the peppers directly below them. Done this way, as the sausages drip juice and fat, it will fall on the peppers, flavoring them while simultaneously preventing flare-ups. If your grill does not have two levels, put the peppers on the hottest part of the grill and the sausages on the coolest. Cover and grill everything for 15 to 20 minutes or so, periodically checking and turning the sausages and peppers as needed. Towards the end of cooking, baste the sausages, peppers and onions with the honey and balsamic mixture.
When the sausages are cooked through and the peppers and onions cooked, remove them from the grill to a sheet pan or large bowl. If you want, pick off some or all of the charred skin on the peppers. Cut the peppers into long strips, and slice the root end off the onions to separate the pieces. Cut the sausages into thirds. Mix everything well in the pan or bowl.
To serve, place a bed of baby arugula on the serving plates and top with the sausage, peppers and onion.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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