Breakfast
1037.8 Calories |
142.6g Carbs |
18.3g Fat |
87.4g Protein
2
shake
Fruit yogurt smoothie
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Fruit yogurt smoothie
scaled to 2 shake
1 cup
Reduced fat milk
3 tbsp, ground
Flaxseed
2 tbsp
Honey
1 cup, whole
Strawberries
8 oz
Nonfat greek yogurt
2 medium
Banana
60 grams
Whey protein powder
Strawberries
144
g
Strawberries
|
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.
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Lunch
1048.6 Calories |
74.2g Carbs |
55.9g Fat |
69.2g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
2
serving
Popcorn with Brown Butter & Lemon
493.4 Calories |
38.1g Carbs |
36.7g Fat |
6.6g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
Popcorn with Brown Butter & Lemon
scaled to 2 serving
6 cup
Popcorn
3 tbsp
Butter
2 tsp
Lemon juice
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Popcorn with Brown Butter & Lemon
Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn.
Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!
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Dinner
1075.9 Calories |
18.9g Carbs |
66.1g Fat |
97.6g Protein
1
serving
Lamb au Poivre
958.2 Calories |
6.3g Carbs |
60.1g Fat |
92.0g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Lamb au Poivre
scaled to 1 serving
1 tsp
Butter
1 tbsp chopped
Shallots
1 tbsp
Balsamic vinegar
1/2 cup
Chicken broth
1 tsp
Peppercorn
1 lb
Lamb rib
1 tbsp
Vegetable oil
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Lamb au Poivre
PREPARATION: French lamb bones if desired and trim fat.
Finely chop shallot.
Coarsely crush peppercorns with a mortar and pestle or wrap in a kitchen towel and press on peppercorns with bottom of a heavy skillet.
Pat chops dry and season with salt. Rub one side of each chop with peppercorns, pressing peppercorns into meat to adhere.
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then cook chops, peppered sides up, 2 minutes. Turn chops over with tongs and cook, pressing down on each chop with side of tongs to help pepper adhere to meat, about 2 minutes more (for medium-rare). Transfer chops with tongs to a plate and let stand while making sauce.
Pour off all but 2 teaspoons of fat from skillet if necessary, then saut shallot, stirring, until golden brown, about 30 seconds. Add broth and balsamic vinegar and boil until reduced to about 1/4 cup, 2 to 3 minutes. Remove skillet from heat and swirl in butter. Add any meat juices that have accumulated on plate and season with salt. Serve sauce over lamb.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
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