Breakfast
819.3 Calories |
121.9g Carbs |
17.1g Fat |
54.1g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g 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
Apples
1
medium (3" dia)
Apples
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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
782.8 Calories |
66.7g Carbs |
14.3g Fat |
99.7g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
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Dinner
808.1 Calories |
68.3g Carbs |
24.3g Fat |
81.8g Protein
1
serving
Roasted Cod on Large Garlic Croutons
517.7 Calories |
19.4g Carbs |
23.1g Fat |
56.4g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Roasted Cod on Large Garlic Croutons
scaled to 1 serving
1 1/4 tbsp
Olive oil
1 fillet
Cod
1 medium whole
Tomatoes
3/4 cloves, minced
Garlic
1/8 cup leaves, whole
Basil
1 slice
Whole-wheat bread
1/8 cup, chopped
Onions
1 1/4 oz, boneless
Anchovy
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
Roasted Cod on Large Garlic Croutons
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato
mixture to taste with salt and pepper.
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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