Breakfast
579.7 Calories |
91.4g Carbs |
17.6g Fat |
25.1g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
Apples
1
medium (3" dia)
Apples
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
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Lunch
537.1 Calories |
31.5g Carbs |
21.4g Fat |
57.2g Protein
1
serving
Yogurt with Avocado & Basil
295.1 Calories |
16.8g Carbs |
15.6g Fat |
25.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Yogurt with Avocado & Basil
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 fruit
Avocados
5 leaf, whole
Basil
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Yogurt with Avocado & Basil
Top yogurt with chopped basil and avocado. Enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
523.0 Calories |
34.2g Carbs |
31.7g Fat |
26.6g Protein
1
serving
Spicy Egg Salad Sandwich
326.0 Calories |
28.6g Carbs |
14.3g Fat |
20.3g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Spicy Egg Salad Sandwich
scaled to 1 serving
1/8 tsp
Garlic powder
0 cup, sliced
Jalapeno peppers
1/8 tbsp
Honey mustard dressing
3/4 tbsp
Light mayonnaise
1/4 cup
Spinach
2 large
Egg
2 slice
Whole-wheat bread
1/4 dash
Salt
2 slice, medium
Tomatoes
1/8 tsp
Pepper
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Spicy Egg Salad Sandwich
Hard boil then peel eggs. Mince jalapeno pepper.
In a medium bowl, mash the hard-cooked eggs with a fork or pastry blender. Mix in mayonnaise, honey mustard, and jalapeno. Season with black pepper, garlic powder, and salt.
Spread egg mixture on half of the bread slices. Layer with baby spinach leaves and tomato slices, and top with remaining slices of bread.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
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