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Breakfast
613.3 Calories |
66.1g Carbs |
8.0g Fat |
70.3g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
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Strawberry protein shake
scaled to 1 serving
Strawberries
144
g
Strawberries
Nonfat greek yogurt
240
g
Nonfat greek yogurt
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Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
662.4 Calories |
32.1g Carbs |
44.3g Fat |
46.0g Protein
1
serving
Spicy tuna salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
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Spicy tuna salad
scaled to 1 serving
Peanut Butter & Celery
scaled to 1 serving
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Spicy tuna salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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Dinner
661.3 Calories |
9.1g Carbs |
51.4g Fat |
40.9g Protein
1
serving
Rosemary Crusted Lamb Chops
574.0 Calories |
1.0g Carbs |
45.3g Fat |
38.8g Protein
1
serving
Dry-Curried Green Beans
87.3 Calories |
8.1g Carbs |
6.1g Fat |
2.2g Protein
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Rosemary Crusted Lamb Chops
scaled to 1 serving
Dry-Curried Green Beans
scaled to 1 serving
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Rosemary Crusted Lamb Chops
Before you start, decide if you want your lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stove top. If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you will want to finish them in the oven, so preheat to 400 degrees Fahrenheit.You can also cover the pan and remove from the heat and just let sit for a few minutes.
In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, massaging it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.)
Heat the remaining 2 tablespoons olive oil in an oven-safe saute pan over high heat. When the oil is shimmering hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.)
At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or cutting board, cover with foil and let rest 5 to 10 minutes before serving.
Dry-Curried Green Beans
PREPARATION: Trim green beans.
Bring all ingredients to a boil in a 12-inch heavy skillet, then simmer briskly, partially covered, stirring occasionally, until beans are crisp-tender and liquid is reduced to about 2 tablespoons, 6 to 9 minutes.
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