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
2 large
Egg
6 large
Egg white
2 slice
Cheddar cheese
3 15/16 oz, 1 link
Turkey sausage
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.
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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
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
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.
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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
1/2 tbsp
Olive oil
1/4 small
Onions
1 clove
Garlic
1/4 tsp
Salt
1/4 dash
Pepper
3/8 bunch
Broccoli
2 5/8 oz
Chickpeas
1 5/16 tbsp
Vegetable Broth
1/16 tsp
Cayenne pepper
1 1/3 tbsp
Parmesan cheese
Quinoa
scaled to 2 serving
1/2 cup
Quinoa
3/8 tsp
Salt
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
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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