Breakfast
1118.4 Calories |
65.9g Carbs |
60.8g Fat |
75.2g Protein
2
sandwich
Rooster Bullet Sandwich
1056.8 Calories |
50.5g Carbs |
60.6g Fat |
74.0g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Rooster Bullet Sandwich
scaled to 2 sandwich
2 tsp
Vegetable oil
4 large
Egg
4 oz
Turkey sausage
4 slice
Whole-wheat bread
2 slice
Cheddar cheese
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Rooster Bullet Sandwich
Heat vegetable oil in a skillet over medium heat. Scramble eggs.
Once eggs have begun to firm up, add in sausage and cheese and continue to cook until all is done and stirred together.
Toast bread, top one slice with egg mixture, and top with remaining slice of bread to make a sandwich.
|
Lunch
1056.8 Calories |
64.2g Carbs |
34.7g Fat |
122.3g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
|
Dinner
851.0 Calories |
63.4g Carbs |
29.4g Fat |
83.4g Protein
2
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
614.1 Calories |
10.2g Carbs |
27.7g Fat |
77.8g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
2
cup
Tomato Soup
200.0 Calories |
46.1g Carbs |
1.3g Fat |
4.4g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 2 serving
1/2 tbsp
Rosemary
1 tbsp
Olive oil
1 cloves, minced
Garlic
3/4 lb
Pork sirloin (chops or roasts)
1 tbsp
Pickle relish
1/2 can
Tomatoes
1 tbsp, drained
Capers
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Tomato Soup
scaled to 2 cup
1 can
Tomato soup
1 cup
Water
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
Coarsely chop tomatoes in can with kitchen shears.
Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.
Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.
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 :)
|