Breakfast
936.5 Calories |
116.3g Carbs |
33.6g Fat |
52.2g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g Protein
|
Protein Southwest Scramble
scaled to 2 bowl
8 large
Egg white
1 link
Sausage
4 tsp
Olive oil
2 medium
Onions
1 cup, chopped
Red bell pepper
2 cup
Spinach
2 medium whole
Tomatoes
2 dash
Salt
2 dash
Pepper
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
|
Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Fruit Salad
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Lunch
1166.5 Calories |
130.7g Carbs |
19.4g Fat |
122.0g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
Dinner
1080.7 Calories |
61.2g Carbs |
34.5g Fat |
128.9g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Brown Sugar Salmon
scaled to 2 serving
1/8 cup packed
Brown sugar
1 tbsp
Dijon mustard
1/2 tsp
Salt
1/2 tsp
Pepper
12 oz
Atlantic salmon
Cauliflower rice
scaled to 1 serving
1/4 head, medium
Cauliflower
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Garlic powder
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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