Breakfast
819.3 Calories |
121.9g Carbs |
17.1g Fat |
54.1g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
Apples
1
medium (3" dia)
Apples
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
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Lunch
866.6 Calories |
38.3g Carbs |
50.6g Fat |
61.8g Protein
2
serving
Hot and Spicy Tofu
427.0 Calories |
27.4g Carbs |
26.9g Fat |
19.2g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Hot and Spicy Tofu
scaled to 2 serving
1 1/2 tbsp
Peanut oil
1/2 cup, sliced
Onions
1/2 cup, sliced
Red bell pepper
1 1/2 clove
Garlic
2 5/8 tbsp
Water
1 1/2 tbsp
Balsamic vinegar
1/2 tbsp
Brown sugar
1/2 tsp
Cornstarch
1/2 lb
Tofu
1/2 chile
Peppers
1/2 tsp
Crushed red pepper flakes
2 2/3 tbsp
Water
1 1/2 tbsp
Soy sauce
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
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Hot and Spicy Tofu
Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes.
In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
775.4 Calories |
69.8g Carbs |
48.7g Fat |
26.4g Protein
1
serving
Lovely Linguine
397.8 Calories |
46.5g Carbs |
21.7g Fat |
9.3g Protein
2
serving
Steamed Broccoli with Olive Oil and Parmesan
377.7 Calories |
23.3g Carbs |
27.0g Fat |
17.2g Protein
|
Lovely Linguine
scaled to 1 serving
3/4 tsp
Olive oil
3/4 tsp
Thyme
3/8 cloves, minced
Garlic
2 oz
Whole wheat pasta
5/8 cup, halves
Red peppers
1 1/2 tbsp
Butter
Steamed Broccoli with Olive Oil and Parmesan
scaled to 2 serving
1 1/2 tbsp
Olive oil
1/4 cup
Parmesan cheese
3/4 lb
Broccoli
|
Lovely Linguine
Bring a large pot of lightly salted water to a boil. Add linguine and olive oil, cook for 8 to 10 minutes, until al dente, and drain.
Melt 2 tablespoons butter in a saucepan over medium heat. Stir in garlic, and cook until golden brown. Mix in remaining butter, thyme, and roasted red peppers. Continue to cook and stir until heated through. Serve over the cooked pasta.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
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