Breakfast
437.0 Calories |
88.1g Carbs |
8.5g Fat |
12.5g Protein
1
bowl
Dark Chocolate Oatmeal
249.3 Calories |
43.1g Carbs |
7.5g Fat |
7.8g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Dark Chocolate Oatmeal
scaled to 1 bowl
1/4 tsp
Salt
2 tsp
Cocoa
2 tbsp
Brown sugar
10 grams
Almonds
1/4 cup
Soymilk
0.3 cup
Oatmeal
Melons
1
melon, medium (about 5" dia)
Melons
|
Dark Chocolate Oatmeal
Bring 2/3 cup water and salt to a boil over high heat.
Turn heat down to medium, and add oats. Cook until nearly thick, about 3 minutes.
Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds.
Remove from heat,transfer to a a bowl and serve with toppings and soy milk.
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Lunch
484.2 Calories |
33.0g Carbs |
25.5g Fat |
38.4g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g 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
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
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Dinner
484.4 Calories |
23.4g Carbs |
24.8g Fat |
41.2g Protein
1
serving
Beef & Broccoli
484.4 Calories |
23.4g Carbs |
24.8g Fat |
41.2g Protein
|
Beef & Broccoli
scaled to 1 serving
4 oz
Beef round
1/4 cup, loosely packed
White rice
1/4 stalk, large
Broccoli
1/8 cup slices
Carrots
3/4 tsp
Soy sauce
1/4 tsp
Cornstarch
3/4 tbsp
Olive oil
1 clove
Garlic
1/4 cup, chopped
Onions
|
Beef & Broccoli
Slice beef into bite-size pieces, making sure to slice against the grain. Coat with corn starch, marinade, and 1 tbsp oil. Set aside.
Boil broccoli and carrots until they are halfway done, about 3 minutes. Run under cold water to stop cooking.
Heat 1 tbsp oil over medium-high heat. Add beef and cook until it is 3/4 done, about 2 minutes. Remove from pan and set aside.
Add remaining oil to pan and heat. Add garlic and onion and saut for 1-2 minutes.
Add vegetables, beef, and sauce, and cook for 2-3 minutes.
Garnish with green onion and serve over rice.
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