Breakfast
580.2 Calories |
87.2g Carbs |
9.4g Fat |
44.3g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Fruit yogurt smoothie
scaled to 1 shake
1/2 cup
Reduced fat milk
1 1/2 tbsp, ground
Flaxseed
1 tbsp
Honey
1/2 cup, whole
Strawberries
4 oz
Nonfat greek yogurt
1 medium
Banana
30 grams
Whey protein powder
Blueberries
148
g
Blueberries
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
|
Lunch
520.2 Calories |
36.5g Carbs |
25.5g Fat |
36.1g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
589.8 Calories |
10.1g Carbs |
46.1g Fat |
36.0g Protein
1
serving
Pan Seared Salmon with Avocado Remoulade
589.8 Calories |
10.1g Carbs |
46.1g Fat |
36.0g Protein
|
Pan Seared Salmon with Avocado Remoulade
scaled to 1 serving
1/4 tsp
Dijon mustard
1 tbsp
Olive oil
1/4 tbsp chopped
Shallots
3/4 tbsp
Lime juice
1/2 tbsp
Vegetable oil
1/4 dash
Salt
3/4 tsp
Parsley
1/2 fruit
Avocados
6 oz
Atlantic salmon
1/4 dash
Pepper
|
Pan Seared Salmon with Avocado Remoulade
Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced shallots (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste.
Coat the bottom of a saute pan with oil, heat on medium high until almost smoking. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium doneness, about 3-4 minutes per side.
Serve salmon with avocado remoulade sauce.
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