Breakfast
725.3 Calories |
125.0g Carbs |
11.6g Fat |
40.4g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Vanilla Protein Milkshake
Mix in blender.
Fruit Salad
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
736.8 Calories |
37.9g Carbs |
32.3g Fat |
71.1g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
723.7 Calories |
52.4g Carbs |
24.5g Fat |
74.2g Protein
1
serving
Steak With Tomato Bean Salad
471.1 Calories |
23.2g Carbs |
21.8g Fat |
45.1g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Steak With Tomato Bean Salad
scaled to 1 serving
6 oz
Beef tenderloin
1/2 medium
Cucumber
1/2 cup
Chickpeas
2 tsp
Olive oil
1 medium whole
Tomatoes
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Steak With Tomato Bean Salad
Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.
Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
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