Breakfast
1151.4 Calories |
75.7g Carbs |
60.9g Fat |
74.5g Protein
2
sandwich
Rooster Bullet Sandwich
1056.8 Calories |
50.5g Carbs |
60.6g Fat |
74.0g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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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
Apples
1
medium (3" dia)
Apples
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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.
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Lunch
1192.8 Calories |
123.8g Carbs |
25.6g Fat |
127.8g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
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Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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Dinner
1114.1 Calories |
191.2g Carbs |
18.1g Fat |
61.5g Protein
2
serving
Greek Pasta with Tomatoes and White Beans
855.3 Calories |
154.0g Carbs |
11.2g Fat |
46.5g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Greek Pasta with Tomatoes and White Beans
scaled to 2 serving
1/2 package
Spinach
4 oz
Whole wheat pasta
1 can
Tomatoes
1 cup
White beans
1/4 cup, crumbled
Feta cheese
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
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Greek Pasta with Tomatoes and White Beans
Wash & chop spinach. Dice tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of boiling salted water until al dente.
Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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