Breakfast
790.7 Calories |
115.5g Carbs |
35.1g Fat |
20.4g Protein
2
serving
Pumpkin Spread with Toasted Pita
744.6 Calories |
104.4g Carbs |
34.7g Fat |
19.4g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Pumpkin Spread with Toasted Pita
scaled to 2 serving
1 cup
Pumpkin
4 tbsp
Sesame butter
1 tsp
Cinnamon
2 tbsp
Honey
1 pita, large
Pita bread
Strawberries
144
g
Strawberries
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Pumpkin Spread with Toasted Pita
Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
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Lunch
774.3 Calories |
67.4g Carbs |
12.5g Fat |
96.6g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
778.4 Calories |
113.9g Carbs |
32.1g Fat |
22.6g Protein
1
serving
Fettuccine alfredo
400.7 Calories |
43.8g Carbs |
20.4g Fat |
14.5g Protein
1
serving
Asparagus with Horseradish Butter
141.5 Calories |
9.4g Carbs |
10.9g Fat |
5.1g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Fettuccine alfredo
scaled to 1 serving
1/8 cup, fluid
Heavy whipping cream
5/8 tbsp
Butter
1/8 tsp
Pepper
0.031 tsp
Salt
3 tbsp
Parmesan cheese
2 oz
Whole wheat pasta
Asparagus with Horseradish Butter
scaled to 1 serving
3/8 tbsp
Horseradish
3/4 tsp
Olive oil
1/2 lb
Asparagus
5/8 tbsp
Butter
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Fettuccine alfredo
Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles).
Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready.
Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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