Breakfast
683.5 Calories |
67.4g Carbs |
17.4g Fat |
67.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Nonfat yogurt
245
g
Nonfat yogurt
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
683.6 Calories |
86.6g Carbs |
26.0g Fat |
40.1g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
|
Dinner
689.5 Calories |
16.6g Carbs |
49.8g Fat |
46.0g Protein
1
serving
Basic chicken salad
293.9 Calories |
6.3g Carbs |
16.5g Fat |
29.6g Protein
1
serving
Cheesy Mushroom Bites
395.6 Calories |
10.3g Carbs |
33.3g Fat |
16.4g Protein
|
Basic chicken salad
scaled to 1 serving
2 tbsp
Light mayonnaise
1/16 tsp
Pepper
1/8 cup, slivered
Almonds
1/4 stalk, medium
Celery
3/4 tsp
Lemon juice
1 half breast
Chicken breast
Cheesy Mushroom Bites
scaled to 1 serving
6 mushroom
Mushrooms
1 tbsp
Olive oil
1/2 cup, shredded
Cheddar cheese
2 pepper
Jalapeno peppers
|
Basic chicken salad
Cook chicken breasts to preference, either pan fried (8 minutes a side on medium-high heat) or baked (400F for 20 minutes) until there's no pink in the middle. Chop chicken breast into pieces.
Optionally roast almonds in a frying pan. Chop celery. In a medium bowl, mix together mayonnaise, lemon juice, and pepper. Toss with chicken, almonds, and celery.
Cheesy Mushroom Bites
Preheat oven to 350 degrees F. Rinse and dry mushrooms and carefully remove the stem.
Brush mushrooms with olive oil. Stuff with cheese, and top with slices of jalapeno.
Bake for 15 minutes (cheese should be fully melted). Enjoy!
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