Breakfast
566.2 Calories |
96.7g Carbs |
10.0g Fat |
28.1g Protein
600
ml
Breakfast Fruit, Spinach and Oats Shake
429.0 Calories |
77.9g Carbs |
9.5g Fat |
14.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Breakfast Fruit, Spinach and Oats Shake
scaled to 600 ml
0.4 cup, unthawed
Blueberries, frozen
0.4 cup, unthawed
Strawberries
0.4 cup, sliced
Mangos
1 medium
Banana
0.4 cup
Spinach
1/3 cup
Oatmeal
1 cup
Almond milk
1 extra large
Egg
Nonfat yogurt
245
g
Nonfat yogurt
|
Breakfast Fruit, Spinach and Oats Shake
Add into blender the fruit first, then spinnach, egg, oats and top off with almond milk. Blend until smooth and serve immediately.
|
Lunch
664.2 Calories |
31.8g Carbs |
44.3g Fat |
38.5g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
|
Dinner
620.7 Calories |
40.6g Carbs |
17.1g Fat |
75.1g Protein
1
serving
Citrus Broiled Alaska Salmon
368.0 Calories |
11.4g Carbs |
14.5g Fat |
46.0g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Citrus Broiled Alaska Salmon
scaled to 1 serving
1/2 large
Oranges
8 oz
Atlantic salmon
1/4 tsp
Red wine vinegar
1/16 cup chopped
Onions
1/4 tsp
Pepper
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Citrus Broiled Alaska Salmon
Preheat the oven's broiler.
Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.
Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
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