Breakfast
651.7 Calories |
129.1g Carbs |
3.0g Fat |
36.2g Protein
1
bowl
Fast Oatmeal
244.3 Calories |
58.3g Carbs |
1.2g Fat |
6.0g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Fast Oatmeal
scaled to 1 bowl
1 oz
Raisins
1 cup
Water
1/4 tsp
Cinnamon
2 tsp brownulated
Brown sugar
1/2 cup
Oatmeal
Nonfat yogurt
490
g
Nonfat yogurt
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Fast Oatmeal
Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
Fruit Salad
|
Lunch
737.1 Calories |
71.0g Carbs |
19.7g Fat |
73.8g Protein
1
serving
Quick Nori Roll with Cucumber and Avocado
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 1 serving
1 sheets
Seaweed
1/2 cup slices
Cucumber
1/4 fruit
Avocados
2 slice
Tofu
1/4 cup
Alfalfa sprouts
1 tbsp
Soy sauce
1 tsp
Sesame seeds
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
857.3 Calories |
52.5g Carbs |
39.6g Fat |
76.3g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Carrots with Hummus
Dip carrots into hummus, eat.
|