Breakfast
940.6 Calories |
22.6g Carbs |
58.6g Fat |
76.3g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
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
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
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.
Brie cheese on bread
Spread cheese on bread, eat.
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Lunch
963.5 Calories |
101.0g Carbs |
22.3g Fat |
93.1g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
1 1/2 cup
White beans
1 can
Tuna
2 stalk
Onions
1 tbsp
Lemon juice
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Pepper
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
644.0 Calories |
62.5g Carbs |
21.8g Fat |
54.2g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
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.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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