Breakfast
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
2
shake
Fruit yogurt smoothie
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
|
Fruit yogurt smoothie
scaled to 2 shake
1 cup
Reduced fat milk
3 tbsp, ground
Flaxseed
2 tbsp
Honey
1 cup, whole
Strawberries
8 oz
Nonfat greek yogurt
2 medium
Banana
60 grams
Whey protein powder
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Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
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Lunch
808.3 Calories |
41.5g Carbs |
33.7g Fat |
87.9g Protein
2
serving
Quick Nori Roll with Cucumber and Avocado
463.8 Calories |
25.1g Carbs |
29.0g Fat |
31.1g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 2 serving
2 sheets
Seaweed
1 cup slices
Cucumber
1/2 fruit
Avocados
4 slice
Tofu
1/2 cup
Alfalfa sprouts
2 tbsp
Soy sauce
2 tsp
Sesame seeds
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
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 Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
519.9 Calories |
27.0g Carbs |
20.7g Fat |
56.1g Protein
1
breast
Grilled Chicken Mediterranean
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
|
Grilled Chicken Mediterranean
scaled to 1 breast
1/4 cup cherry tomatoes
Cherry tomatoes
1/4 cup
Olives
3/4 tbsp, drained
Capers
3/4 tbsp
Olive oil
1 breast
Chicken breast
1 dash
Salt
1 dash
Pepper
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
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Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
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