Breakfast
613.3 Calories |
91.4g Carbs |
7.7g Fat |
49.5g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g 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
Melons
1
melon, medium (about 5" dia)
Melons
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
595.5 Calories |
88.8g Carbs |
9.8g Fat |
41.2g Protein
1
sandwich
Simple Caprese Sandwich
353.4 Calories |
52.0g Carbs |
8.7g Fat |
16.9g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Simple Caprese Sandwich
scaled to 1 sandwich
1 slice, large
Sourdough bread
1 oz
Mozzarella cheese
2 slice, medium
Tomatoes
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
Simple Caprese Sandwich
Cut large slice of sourdough in half (or use two small slices). Top one slice with 1oz of sliced mozzarella, and then two slices of tomatoes. Flavor is mild, so season with salt pepper if desired.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
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Dinner
749.1 Calories |
28.4g Carbs |
51.8g Fat |
48.4g Protein
1
plate
Chicken Stir Fry
540.1 Calories |
17.7g Carbs |
35.6g Fat |
39.8g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Chicken Stir Fry
scaled to 1 plate
1/2 tbsp
Coconut oil
1/4 fruit
Avocados
1 extra large
Egg
1/2 tbsp
Brown sugar
1/2 tbsp
Soy sauce
1/2 breast
Chicken breast
1/2 tbsp
Vegetable oil
1/4 medium
Red bell pepper
1/8 Tbsp
Corn Starch
1/2 cloves, minced
Garlic
1/8 cup, sliced
Almonds
4 spear
Asparagus
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Chicken Stir Fry
Slice up chicken is small pieces.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. coat chicken with marinade and refrigerate for at least 15 minutes.
In a small bowl, beat eggs with one tsp of water. Set aside.
Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender.
Remove chicken from marinade, reserving liquid. Heat 1 tablespoon vegetable oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side.
Return vegetables, eggs and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Top with almonds and avocado to serve. Can also be served over rice
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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