Breakfast
472.5 Calories |
43.8g Carbs |
16.3g Fat |
38.0g Protein
1
bowl
Protein Southwest Scramble
335.3 Calories |
25.0g Carbs |
15.9g Fat |
24.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Protein Southwest Scramble
scaled to 1 bowl
4 large
Egg white
1/2 link
Sausage
2 tsp
Olive oil
1 medium
Onions
1/2 cup, chopped
Red bell pepper
1 cup
Spinach
1 medium whole
Tomatoes
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
|
Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
|
Lunch
410.3 Calories |
32.0g Carbs |
23.1g Fat |
25.2g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
491.8 Calories |
42.6g Carbs |
21.0g Fat |
36.3g Protein
1
serving
Chicken Kabobs
285 Calories |
33.3g Carbs |
3.7g Fat |
28.3g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Chicken Kabobs
scaled to 1 serving
1/2 breast
Chicken breast
1/4 large
Green bell pepper
1/4 large
Onions
1/4 large
Red bell pepper
1/4 cup
Barbecue sauce
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Chicken Kabobs
Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|