Breakfast
802.6 Calories |
102.6g Carbs |
20.8g Fat |
63.0g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
Fruit Salad
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Lunch
700.1 Calories |
67.2g Carbs |
9.4g Fat |
88.1g Protein
1
serving
Roast Beef and Avocado Finger Sandwiches
87.5 Calories |
9.0g Carbs |
3.0g Fat |
6.3g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Roast Beef and Avocado Finger Sandwiches
scaled to 1 serving
1/16 tbsp chopped
Chives
7/16 oz
Beef round
2/3 slice
Whole-wheat bread
3/16 tsp
Lemon juice
0.028 tsp
Salt
0 dash
Pepper
1/16 fruit
Avocados
1/8 tsp
Light mayonnaise
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
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Roast Beef and Avocado Finger Sandwiches
PREPARATION: Mince chives. Thinly slice rare roast beef.
In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly.
Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich.
Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds.
Transportation tips: Transfer the sandwiches to a covered plastic container to transport them to the picnic, and then simply pass around the container to serve. To keep the bread from drying out, when stacking the sandwiches in the container, lay a sturdy, barely moistened paper towel between each layer and another one over the top.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
504.8 Calories |
28.3g Carbs |
23.5g Fat |
45.9g Protein
1
serving
Red Snapper with Basil Vinaigrette
400.6 Calories |
1.0g Carbs |
23.2g Fat |
44.9g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Red Snapper with Basil Vinaigrette
scaled to 1 serving
1 1/2 tbsp
Olive oil
3/4 tbsp, chopped
Basil
3/4 tbsp
Lemon juice
1 fillet
Snapper
1/4 tsp
Salt
1/8 tsp
Pepper
Grapes
151
g
Grapes
|
Red Snapper with Basil Vinaigrette
Preheat broiler and oil a large shallow baking pan (1 inch deep).
Season fish all over with 1/2 teaspoon salt and 1/4 teaspoon pepper, then put, skin sides down, in baking pan. Drizzle fillets with 1/2 tablespoon lemon juice and 1 tablespoon oil (total).
Broil fish 6 inches from heat until just cooked through, 6 to 8 minutes. Transfer to a platter.
While fish broils, whisk together remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 1/2 tablespoons lemon juice in a small bowl, then add remaining 5 tablespoons oil in a slow stream, whisking until emulsified. Stir in basil and spoon vinaigrette over cooked fish.
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