Breakfast
649.6 Calories |
126.3g Carbs |
12.0g Fat |
18.7g Protein
600
ml
Breakfast Fruit, Spinach and Oats Shake
429.0 Calories |
77.9g Carbs |
9.5g Fat |
14.0g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g 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
Natural granola with raisins
41
g
Natural granola with raisins
Oranges
1
fruit (2-5/8" dia)
Oranges
|
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
721.1 Calories |
30.0g Carbs |
33.1g Fat |
72.5g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
664.8 Calories |
14.8g Carbs |
44.0g Fat |
53.7g Protein
1
serving
Pork Medallions with Mustard-Caper Sauce
486.8 Calories |
10.0g Carbs |
26.6g Fat |
50.7g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Pork Medallions with Mustard-Caper Sauce
scaled to 1 serving
1/2 dash
Salt
1 tbsp
Butter
1 tbsp
Dijon mustard
1 1/2 tbsp, drained
Capers
1/8 cup, whipped
Heavy whipping cream
1 cup
Chicken broth
1/2 lb
Pork tenderloin
1/2 dash
Pepper
4 tbsp chopped
Shallots
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Pork Medallions with Mustard-Caper Sauce
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Season to taste with salt and pepper, as needed and then serve immediately.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
|