Breakfast
402.6 Calories |
44.8g Carbs |
9.3g Fat |
35.7g Protein
1
serving
Quick Brownbag Burritos
261.0 Calories |
36.2g Carbs |
8.3g Fat |
11.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Quick Brownbag Burritos
scaled to 1 serving
1 tortilla
Tortillas
3/4 tsp, ground
Cumin
1/8 can
Canned black beans
1/8 cup, shredded
Cheddar cheese
1/8 cup
Salsa
3/8 tsp
Chili powder
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Quick Brownbag Burritos
Rinse beans in cold water, drain well.
Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry.
Spoon bean mixture into tortillas. Top with cheese. Fold each tortilla into an envelope shape, ensuring both ends are tucked in. Eat warm or wrap in plastic to take for lunch.
|
Lunch
383.4 Calories |
17.0g Carbs |
18.2g Fat |
36.8g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
457.7 Calories |
37.0g Carbs |
12.0g Fat |
54.7g Protein
4
oz fish
Herb and Lemon Fish
263.1 Calories |
22.8g Carbs |
9.6g Fat |
26.2g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
|
Herb and Lemon Fish
scaled to 4 oz fish
115 grams
Tilapia
1/2 tbsp
Olive oil
1/2 dash
Pepper
1/2 fruit without seeds
Lemons
1 clove
Garlic
1 tbsp, leaves
Basil
1 tbsp
Parsley
1/3 cup
Brown rice
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
|
Herb and Lemon Fish
Preheat oven to 350°F. Cut two pieces of tin foil large enough to wrap 4oz of fish.
Place each fish in the center a piece of tin foil and brush each fish with olive oil. Season with pepper and lemon zest.
Squeeze juice onto the fish. Add the minced garlic and herbs on top. Wrap the fish completely.
Bake for 15-20 minutes or until fish is fully cooked. Serve with 1/3 cup brown rice.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
|