Breakfast
895.6 Calories |
37.6g Carbs |
51.3g Fat |
68.4g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 2 omelet
Natural granola with raisins
41
g
Natural granola with raisins
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
|
Lunch
844.0 Calories |
73.9g Carbs |
16.0g Fat |
100.3g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
2
cup
Basic protein shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
Basic protein shake
scaled to 2 cup
|
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.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
903.4 Calories |
142.1g Carbs |
17.8g Fat |
53.4g Protein
1
serving
Sautéed Chickpeas with Broccoli and Parmesan
300.2 Calories |
38.6g Carbs |
11.4g Fat |
16.1g Protein
2
serving
Quinoa
312.8 Calories |
54.5g Carbs |
5.2g Fat |
12.0g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
Sautéed Chickpeas with Broccoli and Parmesan
scaled to 1 serving
Quinoa
scaled to 2 serving
Yogurt & Apricots
scaled to 1 serving
|
Sautéed Chickpeas with Broccoli and Parmesan
Thinly sliced 1 small onion and 4 cloves of garlic.
In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.
Toss in broccoli; sauté for 3 minutes.
Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli.
Uncover, season with pepper, sprinkle with Parmesan and serve.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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