Breakfast
643.5 Calories |
44.6g Carbs |
34.4g Fat |
44.7g Protein
1
serving
Berry Shake
506.3 Calories |
25.8g Carbs |
34.0g Fat |
30.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Berry Shake
scaled to 1 serving
1/2 cup
Coconut milk
1 scoop
Whey protein powder
1/3 cup, unthawed
Blackberries, frozen
2 tbsp, whole
Flaxseed
3/4 cup
Water
1 tsp
Honey
Nonfat yogurt
245
g
Nonfat yogurt
|
Berry Shake
Put everything in the blender and whiz it together.
|
Lunch
639.1 Calories |
80.2g Carbs |
28.9g Fat |
24.1g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
serving
Watermelon, Feta, & Mint Salad
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Watermelon, Feta, & Mint Salad
scaled to 1 serving
2 cup, balls
Watermelon
1/4 cup, crumbled
Feta cheese
1 tbsp
Spearmint
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
|
Dinner
615.4 Calories |
74.6g Carbs |
32.5g Fat |
16.3g Protein
1
serving
Alfredo Mostaccioli
425.4 Calories |
44.1g Carbs |
24.7g Fat |
11.2g Protein
1
serving
Fried Corn and Onions
189.9 Calories |
30.5g Carbs |
7.7g Fat |
5.2g Protein
|
Alfredo Mostaccioli
scaled to 1 serving
0.031 tsp
Pepper
0 tsp
Garlic powder
1/8 tsp
Salt
2 tbsp
Parsley
2 oz
Whole wheat pasta
1/8 cup, fluid
Heavy whipping cream
0 tbsp
Butter
1 tbsp
Parmesan cheese
Fried Corn and Onions
scaled to 1 serving
1 ear, large yields
Corn
1/2 tbsp
Butter
1/4 cup, chopped
Onions
1/4 dash
Salt
1/4 dash
Pepper
|
Alfredo Mostaccioli
Chop parsley.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately.
Fried Corn and Onions
Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper. Enjoy warm or cold.
|