Breakfast
816.5 Calories |
143.9g Carbs |
10.9g Fat |
50.0g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Fruit yogurt smoothie
scaled to 1 shake
1/2 cup
Reduced fat milk
1 1/2 tbsp, ground
Flaxseed
1 tbsp
Honey
1/2 cup, whole
Strawberries
4 oz
Nonfat greek yogurt
1 medium
Banana
30 grams
Whey protein powder
Melons
1
melon, medium (about 5" dia)
Melons
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
Fruit Salad
|
Lunch
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
2
serving
Chicken and avocado salad
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
|
Chicken and avocado salad
scaled to 2 serving
2 can yields
Canned chicken
1 fruit
Avocados
5 sprigs
Fresh cilantro
0.4 lime yields
Lime juice
2 dash
Salt
8 leaf, large
Lettuce
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
|
Dinner
800.6 Calories |
56.9g Carbs |
49.9g Fat |
31.7g Protein
1
serving
Summer Shrimp
192.5 Calories |
2.7g Carbs |
10.7g Fat |
20.8g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Summer Shrimp
scaled to 1 serving
3/16 tsp
Paprika
1/16 tsp
Pepper
2/3 tbsp, chopped
Basil
1/16 tsp
Salt
3/16 cloves, minced
Garlic
11/16 tbsp
Lemon juice
2/3 tbsp
Olive oil
3/16 tsp
Cayenne pepper
5 1/3 oz
Shrimp
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
Summer Shrimp
Heat the oil in a large skillet over high heat; cook and stir the garlic in the oil until fragrant.
Sprinkle the red pepper flakes and paprika into the oil.
Add the shrimp and toss to coat.
Pour the lemon juice over the shrimp; allow to cook until the shrimp are bright pink on the outside and the meat is no longer transparent in the center, 1 to 2 minutes more.
Reduce heat to medium-low; add the basil and toss lightly.
Season with salt and pepper to serve.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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