Breakfast
779.5 Calories |
78.3g Carbs |
28.6g Fat |
57.2g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
803.2 Calories |
84.1g Carbs |
13.6g Fat |
89.2g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g 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 & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
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 & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
1289.8 Calories |
93.7g Carbs |
26.7g Fat |
169.8g Protein
2
serving
Easy Grilled Chicken Teriyaki
745.2 Calories |
25.4g Carbs |
16.9g Fat |
115.1g Protein
2
serving
Fried Broccoli
119.8 Calories |
11.1g Carbs |
7.5g Fat |
6.4g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
|
Easy Grilled Chicken Teriyaki
scaled to 2 serving
2 breast
Chicken breast
1/2 cup
Teriyaki sauce
2 tbsp
Lemon juice
1 tsp
Garlic
1 tsp
Sesame oil
Fried Broccoli
scaled to 2 serving
1/2 package
Broccoli
1/2 tbsp
Olive oil
1/4 tsp
Crushed red pepper flakes
1/2 tsp
Salt
Yogurt & Pineapple
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, crushed, sliced, or chunks
Pineapple
|
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat.
Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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