Breakfast
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
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Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
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Lunch
833.3 Calories |
46.7g Carbs |
33.0g Fat |
94.7g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
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Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
799.7 Calories |
31.2g Carbs |
48.3g Fat |
63.7g Protein
1
breast
Pecan Breaded Chicken Breasts
598.5 Calories |
14.5g Carbs |
35.2g Fat |
56.4g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Pecan Breaded Chicken Breasts
scaled to 1 breast
1 breast
Chicken breast
1/2 tbsp
Maple syrups
1/4 cup, chopped
Pecans
3/4 tbsp
Wheat flour
1/4 tsp
Salt
1/2 tbsp
Butter
3/4 tsp
Vegetable oil
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
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Pecan Breaded Chicken Breasts
On waxed paper, combine pecans, flour, and salt.
Brush chicken breasts all over with maple syrup. Coat chicken breasts completely with nut mixture.
In a large skillet over medium heat, melt butter and stir in the vegetable oil. Add chicken, and cook for 12 to 15 minutes until chicken is browned on all sides and tender.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
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