Breakfast
394.3 Calories |
85.5g Carbs |
5.4g Fat |
9.6g Protein
1
bowl
Swiss Bircher Muesli
309.9 Calories |
64.0g Carbs |
4.9g Fat |
8.5g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Swiss Bircher Muesli
scaled to 1 bowl
2/3 cup
Oatmeal
1/3 cup
Almond milk
1/3 cup
Apple juice, canned or bottled
3/16 tsp
Cinnamon
3/16 tsp
Nutmeg
3/16 large
Apples
3/16 large
Pears
2/3 tbsp
Blueberries
1/16 cup, slivered
Almonds
Blueberries
148
g
Blueberries
|
Swiss Bircher Muesli
Soak the oats in the milk (almond or oat milk work best), juice, nutmeg and cinnamon overnight.
In the morning grate the apple and pear into the mixture.
Serve topped with blueberries and almonds, Enjoy!
|
Lunch
377.9 Calories |
44.0g Carbs |
3.0g Fat |
47.2g Protein
1
serving
Simple Fish Chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Simple Fish Chowder
scaled to 1 serving
1 cup
Tomatoes
1 1/2 stalk, medium
Celery
1/2 tsp, ground
Oregano
1/2 tsp, ground
Basil
1 dash
Salt
1 dash
Pepper
4 oz
Cod
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Simple Fish Chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
1
serving
Tuna Steak au Poivre
326.8 Calories |
3.1g Carbs |
8.3g Fat |
57.1g Protein
|
Tuna Steak au Poivre
scaled to 1 serving
3/4 tbsp
Soy sauce
5/8 tsp
Peppercorn
1/2 tbsp
Vegetable oil
1/8 tsp
Ginger
8 oz, boneless
Tuna
1/8 tsp
Sugar
3/4 tsp
Lime juice
1/4 tsp
Coriander seed
1/4 medium
Scallions
1/2 tbsp
Water
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
|