Breakfast
831.2 Calories |
29.7g Carbs |
49.3g Fat |
65.4g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Eggs, Cheese, Turkey Sausage Omelet
scaled to 2 omelet
2 large
Egg
6 large
Egg white
2 slice
Cheddar cheese
3 15/16 oz, 1 link
Turkey sausage
Apples
1
medium (3" dia)
Apples
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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Lunch
716.1 Calories |
37.7g Carbs |
39.2g Fat |
51.9g Protein
1
salad
Maple Pear Spinach & Ham Salad
202.7 Calories |
12.4g Carbs |
14.9g Fat |
7.0g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 1 salad
1 tsp
Red wine vinegar
1 tbsp
Olive oil
2 cup
Spinach
1 oz
Sliced ham
1/4 cup, sliced
Red bell pepper
1/4 cup slices
Cucumber
1/4 cup, slices
Pears
1/2 tsp
Maple syrups
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
704.7 Calories |
57.5g Carbs |
37.6g Fat |
39.0g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
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