Breakfast
760.4 Calories |
94.9g Carbs |
28.9g Fat |
34.8g Protein
1
omelet
Denver omelet
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Denver omelet
scaled to 1 omelet
2 extra large
Egg
2 tbsp chopped
Onions
1/4 cup, chopped
Red bell pepper
2 slice
Sliced ham
2 tbsp, shredded
Cheddar cheese
1 tsp
Butter
Natural granola with raisins
82
g
Natural granola with raisins
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
922.2 Calories |
65.1g Carbs |
25.2g Fat |
107.3g Protein
2
serving
Roast Beef and Avocado Finger Sandwiches
175.0 Calories |
18.1g Carbs |
6.0g Fat |
12.6g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Roast Beef and Avocado Finger Sandwiches
scaled to 2 serving
1/8 tbsp chopped
Chives
7/8 oz
Beef round
1 1/3 slice
Whole-wheat bread
1/3 tsp
Lemon juice
1/16 tsp
Salt
0 dash
Pepper
1/8 fruit
Avocados
1/4 tsp
Light mayonnaise
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
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.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
682.0 Calories |
11.1g Carbs |
37.2g Fat |
70.8g Protein
1
serving
Roasted Salmon
242.4 Calories |
0.2g Carbs |
13.5g Fat |
28.2g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Roasted Salmon
scaled to 1 serving
5 oz
Atlantic salmon
1 tsp
Olive oil
1/2 tsp, leaves
Tarragon
1/2 tbsp chopped
Chives
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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