Breakfast
745.8 Calories |
113.2g Carbs |
19.5g Fat |
32.3g Protein
1
Burrito
Ham and Rice Breakfast Burrito
612.8 Calories |
80.1g Carbs |
18.6g Fat |
30.2g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Ham and Rice Breakfast Burrito
scaled to 1 Burrito
1 extra large
Egg
2 tbsp
Salsa
1/4 cup
Brown rice
1 tortilla
Tortillas
0.2 cup, sliced
Red bell pepper
1/2 oz
Cheddar cheese
2 slice oval
Sliced ham
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Ham and Rice Breakfast Burrito
Cook rice according to package directions (usually around 20 minutes).
While rice is cooking, chop bell pepper, shred cheese, and chop ham into smaller pieces. Set aside.
When rice is done cooking, crack egg into a bowl and scramble with a fork. Add egg to a nonstick cooking pan and cook over medium-low heat, stirring frequently until egg is scrambled and cooked through, about 2-3 minutes approximately.
Combine cooked rice, egg, cheese, bell pepper, ham, and salsa in tortilla. Wrap up and serve.
Fruit Salad
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Lunch
866.0 Calories |
101.6g Carbs |
13.5g Fat |
88.7g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
900.1 Calories |
17.2g Carbs |
45.7g Fat |
100.2g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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