Lunch
708.0 Calories |
84.4g Carbs |
12.8g Fat |
67.3g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Veggie wrap
scaled to 1 wrap
1 large
Carrots
1/8 cup, pieces or slices
Mushrooms
1/2 cup slices
Cucumber
2 spear
Broccoli
3 slice, medium
Tomatoes
1 tortilla
Tortillas
1 tbsp
Cream cheese
1 tbsp
Ranch dressing
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
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Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
600.9 Calories |
65.1g Carbs |
12.0g Fat |
60.0g Protein
1
serving
Chicken Stir-Fry
362.2 Calories |
30.0g Carbs |
10.7g Fat |
35.6g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Chicken Stir-Fry
scaled to 1 serving
1 tbsp
Oyster sauce
1 tbsp
Soy sauce
1/8 tsp
Salt
1/2 breast
Chicken breast
1 clove
Garlic
1 medium
Scallions
1/2 tbsp
Vegetable oil
1/2 tbsp
Cornstarch
1/2 medium
Red bell pepper
1/2 package yields
Peas
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
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Chicken Stir-Fry
Chop the chicken. Place the oyster sauce, soy sauce, cornstarch, and salt in a medium bowl and whisk to combine. Add the chicken, toss to thoroughly coat with the marinade, and let sit, uncovered and at room temperature, for 15 minutes. Meanwhile, prepare the remaining ingredients.
Core and remove the seeds from the pepper and cut it into 1/4-inch slices; set aside. Rinse and dry the peas and set them aside. Finely chop the garlic and place it in a large bowl. Trim the ends of the scallions, cut them into 1/4-inch pieces, and add to the bowl with the garlic; set aside.
When the chicken is ready, heat a 14-inch flat-bottomed wok or large frying pan (do not use nonstick) over high heat until a bead of water dances when dropped in the pan, about 1 to 2 minutes.
Drizzle 1 teaspoon of the oil around the perimeter of the wok or pan and add the sliced bell pepper. Using a metal spatula, stir-fry until crisp-tender and charred in spots, about 1 to 2 minutes. Transfer to the large bowl with the garlic and scallions.
Drizzle 1 tsp of the oil around the perimeter of the wok or pan and add the peas. Stir-fry until crisp-tender, about 1 to 2 minutes. Transfer to the large bowl with the peppers, garlic, and scallions.
Drizzle the remaining tablespoon of oil around the perimeter of the wok or pan. Add the chicken along with the marinade, and arrange the chicken in an even layer. Let it sear undisturbed until golden brown on the bottom, about 1 to 2 minutes, then stir-fry until golden brown all over and cooked through, about 2 minutes more.
Add the garlic, scallions, peppers, and peas. Stir-fry until the marinade has thickened, is glossy, and coats the chicken and vegetables, about 1 to 2 minutes more. Serve immediately.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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