Breakfast
731.1 Calories |
84.9g Carbs |
20.0g Fat |
62.1g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
Oranges
1
fruit (2-5/8" dia)
Oranges
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Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
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Lunch
840.6 Calories |
101.9g Carbs |
14.8g Fat |
78.0g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
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Dinner
919.3 Calories |
91.4g Carbs |
19.8g Fat |
84.6g Protein
1
serving
Cumin-Scented Stir-Fried Beef with Celery
382.1 Calories |
8.7g Carbs |
18.0g Fat |
36.3g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Cumin-Scented Stir-Fried Beef with Celery
scaled to 1 serving
2 1/2 tsp
Soy sauce
1 steak
Beef steak
2 tsp
Vegetable oil
1/8 tsp
Crushed red pepper flakes
1/2 tsp
Cornstarch
1/8 tsp, whole
Cumin
2 stalks, large
Celery
1/2 tsp
Ginger
2 tbsp
Sake
1/2 tsp
Garlic
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Cumin-Scented Stir-Fried Beef with Celery
Cut tops from celery and reserve leaves. Cut celery stalks diagonally into 1/4-inch pieces.
Halve steak lengthwise if large. Slice across the grain about 1/8 inch thick.
Toss beef with 1/2 teaspoon soy sauce, 1/4 teaspoon cornstarch, and a pinch of salt.
Stir together rice wine, remaining
2 teaspoon soy sauce, and remaining 1/4 teaspoon cornstarch.
Heat wok over high heat until smoking, then pour 1 teaspoon oil down side and swirl to coat. Add beef in 1 layer and cook, turning occasionally, until browned, less than 1 minute. Transfer to a bowl.
Add remaining teaspoon oil to wok, then add ginger, garlic, cumin, and red-pepper flakes and stir-fry 15 seconds. Add celery and stir-fry 1 minute, then add beef and juices and stir-fry 15 seconds. Stir rice-wine mixture, then pour into wok and stir-fry until sauce is bubbling, about 30 seconds. Remove from heat and stir in celery leaves.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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