Breakfast
638.9 Calories |
108.5g Carbs |
20.7g Fat |
18.6g Protein
1
bowl
Knock-Oats
451.2 Calories |
63.5g Carbs |
19.6g Fat |
14.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Knock-Oats
scaled to 1 bowl
1/2 cup
Quick oats
1 medium
Banana
2 tbsp
Peanut butter
1 tsp
Cinnamon
Melons
1
melon, medium (about 5" dia)
Melons
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
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Lunch
671.1 Calories |
42.6g Carbs |
46.4g Fat |
25.9g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Watermelon, Feta, & Mint Salad
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Watermelon, Feta, & Mint Salad
scaled to 1 serving
2 cup, balls
Watermelon
1/4 cup, crumbled
Feta cheese
1 tbsp
Spearmint
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
|
Dinner
666.3 Calories |
58.2g Carbs |
27.3g Fat |
50.0g Protein
2
tacos
Stir-Fried Steak Tacos
433.6 Calories |
25.3g Carbs |
25.8g Fat |
25.5g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Stir-Fried Steak Tacos
scaled to 2 tacos
1/4 lb
Beef tenderloin
3/4 tsp
Chili powder
1/8 tsp, ground
Oregano
1/16 tsp
Sugar
2 tortilla
Tortillas
3/4 tsp
Vegetable oil
1/4 medium
Onions
3/16 tsp
Salt
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Stir-Fried Steak Tacos
Cut the steak along the grain into 3-inch pieces, then slice each piece across the grain into 1/3-inch-thick strips.
Toss the steak in a medium bowl with the chili powder, oregano, sugar, 3/4 teaspoon salt and a few grinds of pepper.
Heat a large nonstick skillet over high heat. Meanwhile, wrap the 6" tortillas in a clean dishtowel, and microwave at 100 percent for 1 minute. Let sit, wrapped in the dishtowel, until ready to serve.
When the skillet is hot, add the oil. Add the seasoned steak in an even layer. Don't stir for 2 minutes, then give the steak a good stir and let cook until browned, about 1 1/2 minutes more. Transfer the steak to a medium bowl.
Immediately add the onions to the skillet, and stir until brown and slightly softened, about 1 1/2 minutes; transfer to the bowl with the steak, and stir to combine.
Wrap steak and onions into tortillas and enjoy!
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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