Breakfast
472.5 Calories |
43.8g Carbs |
16.3g Fat |
38.0g Protein
1
bowl
Protein Southwest Scramble
335.3 Calories |
25.0g Carbs |
15.9g Fat |
24.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Protein Southwest Scramble
scaled to 1 bowl
4 large
Egg white
1/2 link
Sausage
2 tsp
Olive oil
1 medium
Onions
1/2 cup, chopped
Red bell pepper
1 cup
Spinach
1 medium whole
Tomatoes
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
|
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)
|
Lunch
477.7 Calories |
31.6g Carbs |
14.0g Fat |
56.5g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
455.9 Calories |
23.7g Carbs |
12.5g Fat |
61.8g Protein
1
serving
Chicken Stir-Fry
192.7 Calories |
6.0g Carbs |
4.8g Fat |
31.1g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Chicken Stir-Fry
scaled to 1 serving
1/16 tsp
Cayenne pepper
1/2 breast
Chicken breast
1 tbsp
Chicken broth
1/4 cup
Asparagus
1/4 cup chopped
Broccoli
1/4 tsp
Ginger
1/2 cup, pieces or slices
Mushrooms
1/4 medium
Carrots
1/4 extra large
Egg
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Chicken Stir-Fry
Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
Add the vegetables, cayenne pepper and ginger, cook until tender.
Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
Serve hot.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|