Breakfast
809.0 Calories |
118.2g Carbs |
17.3g Fat |
54.8g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
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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
Blueberries
148
g
Blueberries
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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
793.2 Calories |
55.6g Carbs |
27.2g Fat |
87.6g Protein
1
serving
Paleo Avocado Tuna Salad (Tuna in Water)
363.5 Calories |
16.0g Carbs |
22.4g Fat |
30.5g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 1 serving
1 fruit
Avocados
1 lemon yields
Lemon juice
1 tbsp chopped
Onions
5 oz
Tuna
1 dash
Salt
1 dash
Pepper
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
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Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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Dinner
793.5 Calories |
92.3g Carbs |
34.6g Fat |
26.1g Protein
1
serving
Sweet potato bacon and egg salad
330.1 Calories |
18.1g Carbs |
19.9g Fat |
19.4g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Sweet potato bacon and egg salad
scaled to 1 serving
1/2 sweetpotato, 5" long
Sweet potato
1 extra large
Egg
4 strip cooked
Bacon
2 tsp
Dill weed
1 tbsp
Mayonnaise-like dressing
1/4 lemon yields
Lemon juice
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Sweet potato bacon and egg salad
Hard boil eggs: Place eggs in small sauce pan, cover with cold water, cover pan and place over high heat until just before boiling. Remove from heat and let sit, covered, for 13 minutes. Immediately rinse in cold water, peel, dice and set aside.
While that's preparing, dice sweet potato. Heat skillet over medium high. When pan is hot, add bacon and cook for 5 minutes. Then add sweet potato and continue to cook until potato is tender and bacon is fully cooked. Drain excess fat. Chop bacon.
In a small bowl, mix dill, mayonnaise, and lemon juice.
Add eggs, sweet potato and chopped bacon, mix. Serve.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
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