Breakfast
596.1 Calories |
121.1g Carbs |
10.8g Fat |
15.9g Protein
1
bowl
Dark Chocolate Oatmeal
249.3 Calories |
43.1g Carbs |
7.5g Fat |
7.8g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Dark Chocolate Oatmeal
scaled to 1 bowl
1/4 tsp
Salt
2 tsp
Cocoa
2 tbsp
Brown sugar
10 grams
Almonds
1/4 cup
Soymilk
0.3 cup
Oatmeal
Melons
1
melon, medium (about 5" dia)
Melons
Natural granola with raisins
41
g
Natural granola with raisins
|
Dark Chocolate Oatmeal
Bring 2/3 cup water and salt to a boil over high heat.
Turn heat down to medium, and add oats. Cook until nearly thick, about 3 minutes.
Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds.
Remove from heat,transfer to a a bowl and serve with toppings and soy milk.
|
Lunch
955.4 Calories |
83.1g Carbs |
27.4g Fat |
95.2g Protein
1
salad
Maple Pear Spinach & Ham Salad
202.7 Calories |
12.4g Carbs |
14.9g Fat |
7.0g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 1 salad
1 tsp
Red wine vinegar
1 tbsp
Olive oil
2 cup
Spinach
1 oz
Sliced ham
1/4 cup, sliced
Red bell pepper
1/4 cup slices
Cucumber
1/4 cup, slices
Pears
1/2 tsp
Maple syrups
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
1342.2 Calories |
48.6g Carbs |
33.3g Fat |
206.1g Protein
3
serving
Tuna Steak au Poivre
980.5 Calories |
9.4g Carbs |
24.8g Fat |
171.3g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Tuna Steak au Poivre
scaled to 3 serving
2 1/4 tbsp
Soy sauce
1 7/8 tsp
Peppercorn
1 1/2 tbsp
Vegetable oil
3/8 tsp
Ginger
24 oz, boneless
Tuna
3/8 tsp
Sugar
3/4 tbsp
Lime juice
3/4 tsp
Coriander seed
3/4 medium
Scallions
1 1/2 tbsp
Water
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
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.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|