Breakfast
912.9 Calories |
108.2g Carbs |
13.5g Fat |
91.0g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Strawberry protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup, unthawed
Strawberries
2 cup
Reduced fat milk
2 tsp
Vanilla extract
1 medium
Banana
8 oz
Nonfat greek yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
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Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
1014.4 Calories |
148.5g Carbs |
10.7g Fat |
97.2g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
2
serving
Banana Pineapple "Ice Cream"
472.5 Calories |
121.4g Carbs |
1.7g Fat |
5.9g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
2 large whole
Tomatoes
2 can
Tuna
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
2 stalk
Onions
1 cup,
Cottage cheese
Banana Pineapple "Ice Cream"
scaled to 2 serving
4 medium
Banana
2/3 cup, crushed, sliced, or chunks
Pineapple
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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Dinner
825.1 Calories |
22.9g Carbs |
33.2g Fat |
104.7g Protein
2
serving
Chicken Stir-Fry
385.5 Calories |
12.0g Carbs |
9.6g Fat |
62.2g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Chicken Stir-Fry
scaled to 2 serving
1/8 tsp
Cayenne pepper
1 breast
Chicken breast
2 tbsp
Chicken broth
1/2 cup
Asparagus
1/2 cup chopped
Broccoli
1/2 tsp
Ginger
1 cup, pieces or slices
Mushrooms
1/2 medium
Carrots
1/2 extra large
Egg
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Chicken Stir-Fry
Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
Add the vegetables, cayenne pepper and ginger, cook until tender.
Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
Serve hot.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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