Breakfast
858.0 Calories |
155.8g Carbs |
19.1g Fat |
28.0g Protein
1200
ml
Breakfast Fruit, Spinach and Oats Shake
858.0 Calories |
155.8g Carbs |
19.1g Fat |
28.0g Protein
|
Breakfast Fruit, Spinach and Oats Shake
scaled to 1200 ml
0.8 cup, unthawed
Blueberries, frozen
0.8 cup, unthawed
Strawberries
0.8 cup, sliced
Mangos
2 medium
Banana
0.8 cup
Spinach
2/3 cup
Oatmeal
2 cup
Almond milk
2 extra large
Egg
|
Breakfast Fruit, Spinach and Oats Shake
Add into blender the fruit first, then spinnach, egg, oats and top off with almond milk. Blend until smooth and serve immediately.
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Lunch
845.1 Calories |
35.7g Carbs |
53.4g Fat |
56.6g Protein
2
salad
Maple Pear Spinach & Ham Salad
405.5 Calories |
24.7g Carbs |
29.7g Fat |
14.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 2 salad
2 tsp
Red wine vinegar
2 tbsp
Olive oil
4 cup
Spinach
2 oz
Sliced ham
1/2 cup, sliced
Red bell pepper
1/2 cup slices
Cucumber
1/2 cup, slices
Pears
1 tsp
Maple syrups
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
874.0 Calories |
77.1g Carbs |
44.1g Fat |
40.9g Protein
1
serving
Grilled Salmon with Dill Butter
410.6 Calories |
2.9g Carbs |
29.4g Fat |
34.2g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Grilled Salmon with Dill Butter
scaled to 1 serving
6 oz
Atlantic salmon
1/2 tbsp
Vegetable oil
1/4 fruit without seeds
Lemons
1/2 tsp
Dill
0 tbsp
Butter
1/4 dash
Salt
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Grilled Salmon with Dill Butter
Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature while you preheat your grill for high, direct heat.
While the grill is heating, mix the fresh dill with the butter in a small bowl.
When the grill is hot, scrape down the grates with a grill brush. Pour a little vegetable oil onto a paper towel, and use tongs to wipe down the grill grates. Coat the salmon in the remaining 2 tablespoons of oil and place, skin side up, onto the grill grates. Grill over high heat for 2-4 minutes (depending on how thick your salmon pieces are) undisturbed. Carefully turn the salmon with a spatula. If using a gas grill, reduce the heat to medium. If using a charcoal grill, move the salmon to the cooler side of the grill. Cover and grill it for another 3-5 minutes, depending on how well done you prefer your salmon. The salmon should be just cooked through when done.
To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the grill (it's okay if the skin sticks to the grill grates) and place on the lemon slices.Top each piece of salmon with about a tablespoon of the dill butter and serve at once.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
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