Breakfast
584.7 Calories |
79.4g Carbs |
8.9g Fat |
48.4g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Natural granola with raisins
41
g
Natural granola with raisins
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
637.3 Calories |
38.5g Carbs |
27.6g Fat |
65.9g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
672.7 Calories |
95.2g Carbs |
14.3g Fat |
49.1g Protein
1
serving
Turkey, Spinach & Tomato Pita Pizza
382.4 Calories |
46.3g Carbs |
13.1g Fat |
23.8g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Turkey, Spinach & Tomato Pita Pizza
scaled to 1 serving
4 tbsp, chopped
Basil
1 pita, large
Pita bread
1/4 cup, shredded
Mozzarella cheese
3/4 cup
Spinach
1 tsp
Olive oil
2 oz
Deli cut turkey
1 medium whole
Tomatoes
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Turkey, Spinach & Tomato Pita Pizza
Pre-heat oven to 325 °F (160 °C).
Prepare pizza pan by very thinly coating with olive oil.
Make thin layer of cheese on whole wheat pita, then add sliced turkey breast, fresh spinach, thinly sliced roma tomato, and finish by adding the rest of the shredded mozzarella cheese to the top.
Place in oven, and leave until pita begins to get crispy, and cheese is melted, about 5-7minutes.
Garnish with fresh basil and enjoy!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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