Breakfast
1159.4 Calories |
198.7g Carbs |
25.1g Fat |
54.7g Protein
2
bowl
Peanut Butter Banana Oatmeal
619.0 Calories |
94.9g Carbs |
22.3g Fat |
22.3g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
|
Peanut Butter Banana Oatmeal
scaled to 2 bowl
1 cup
Oatmeal
2 1/3 cup
Water
1 dash
Salt
2 tbsp
Peanut butter
1 medium
Banana
1/3 cup
Reduced fat milk
1/2 tsp
Butter
Nonfat yogurt
490
g
Nonfat yogurt
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
|
Peanut Butter Banana Oatmeal
Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil.
Cook for 5 minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently. Cook for another minute and serve.
Fruit Salad
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Lunch
1190.8 Calories |
133.3g Carbs |
29.1g Fat |
98.0g Protein
2
sandwich
Simple Caprese Sandwich
706.7 Calories |
104.0g Carbs |
17.5g Fat |
33.9g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Simple Caprese Sandwich
scaled to 2 sandwich
2 slice, large
Sourdough bread
2 oz
Mozzarella cheese
4 slice, medium
Tomatoes
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 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.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
1142.2 Calories |
105.6g Carbs |
51.4g Fat |
65.8g Protein
2
serving
Easy Parmesan Crusted Chicken
507.2 Calories |
12.4g Carbs |
23.4g Fat |
57.9g Protein
2
cup
Yam Fries
478.6 Calories |
85.0g Carbs |
14.1g Fat |
4.8g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Easy Parmesan Crusted Chicken
scaled to 2 serving
1/4 cup
Light mayonnaise
2 1/2 tbsp
Parmesan cheese
2 half breast
Chicken breast
1 tbsp
Bread crumbs
Yam Fries
scaled to 2 cup
2 cup, cubes
Yam
1 tsp
Salt
1 tsp
Pepper
1 tbsp
Olive oil
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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