Breakfast
707.1 Calories |
91.7g Carbs |
23.7g Fat |
42.6g Protein
1
serving
Chocolate peanut protein shake
538.4 Calories |
48.8g Carbs |
22.7g Fat |
40.4g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
|
Chocolate peanut protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup
Reduced fat milk
2 tbsp
Peanut butter
1 medium
Banana
Blueberries
296
g
Blueberries
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
|
Lunch
704.5 Calories |
21.4g Carbs |
39.2g Fat |
63.0g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
724.4 Calories |
59.9g Carbs |
21.5g Fat |
71.2g Protein
2
serving
Chicken Stir-Fry
724.4 Calories |
59.9g Carbs |
21.5g Fat |
71.2g Protein
|
Chicken Stir-Fry
scaled to 2 serving
2 tbsp
Oyster sauce
2 tbsp
Soy sauce
1/4 tsp
Salt
1 breast
Chicken breast
2 clove
Garlic
2 medium
Scallions
1 tbsp
Vegetable oil
1 tbsp
Cornstarch
1 medium
Red bell pepper
1 package yields
Peas
|
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.
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