Breakfast
508.0 Calories |
73.8g Carbs |
14.7g Fat |
25.4g Protein
1
bowl
Dark Chocolate Oatmeal
249.3 Calories |
43.1g Carbs |
7.5g Fat |
7.8g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g 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
Nonfat yogurt
245
g
Nonfat yogurt
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
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.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
693.5 Calories |
56.0g Carbs |
21.1g Fat |
73.0g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Carrots with Hummus
Dip carrots into hummus, eat.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
343.6 Calories |
36.2g Carbs |
11.4g Fat |
26.2g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
|