Breakfast
874.7 Calories |
68.0g Carbs |
41.4g Fat |
59.3g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Protein Southwest Scramble
scaled to 2 bowl
8 large
Egg white
1 link
Sausage
4 tsp
Olive oil
2 medium
Onions
1 cup, chopped
Red bell pepper
2 cup
Spinach
2 medium whole
Tomatoes
2 dash
Salt
2 dash
Pepper
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
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Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Brie cheese on bread
Spread cheese on bread, eat.
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Lunch
657.6 Calories |
109.8g Carbs |
3.7g Fat |
52.9g Protein
1
smoothie
Tropical protein smoothie
424.9 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
778.6 Calories |
17.6g Carbs |
43.0g Fat |
80.7g Protein
2
stuffed breast
Spinach and Cheese Stuffed Chicken
778.6 Calories |
17.6g Carbs |
43.0g Fat |
80.7g Protein
|
Spinach and Cheese Stuffed Chicken
scaled to 2 stuffed breast
2 half breast
Chicken breast
1 tbsp
Olive oil
1/2 tbsp
Garlic powder
1/2 tbsp
Onion powder
1/2 package
Spinach
1/4 cup
Parmesan cheese
1/4 cup, diced
Mozzarella cheese
1 large
Egg
1/2 cup
Olives
|
Spinach and Cheese Stuffed Chicken
PREP: Grate cheeses, beat the eggs, and slice the olives (use one 6 oz can of black olives).
Butterfly chicken breast (i.e. split it so that you can stuff it with stuff) and drizzle with olive oil.
Sprinkle chicken breast with garlic and onion powder and set aside.
In a saute pan cook spinach until spinach has started to wilt. Remove spinach from heat and add to a medium bowl with Parmesan cheese, half of the mozzarella cheese, and beaten egg and olives. Mix all ingredients until well incorporated.
Place a large spoonful of spinach mixture in the middle of each chicken breast and fold over, covering the spinach mixture completely.
Sprinkle with remaining cheese and place on baking sheet and bake on 350F for 20-25 minutes or until thermometer reaches 165F when chicken is tested.
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