Breakfast
957.9 Calories |
126.6g Carbs |
28.5g Fat |
57.2g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
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Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
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
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Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
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
836.4 Calories |
58.6g Carbs |
21.7g Fat |
101.4g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
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Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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Dinner
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
2
serving
French Dip Sandwich
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
|
French Dip Sandwich
scaled to 2 serving
1 tbsp
Butter
1/2 shallot
Shallots
1/2 tbsp
Wheat flour
1 can
Beef broth soup
12 oz
Roast Beef
2 roll
French rolls
1/2 dash
Salt
1/2 dash
Pepper
|
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
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