Breakfast
920.8 Calories |
106.7g Carbs |
38.1g Fat |
41.1g Protein
2
sandwich
Egg Salad Sandwich
731.6 Calories |
56.4g Carbs |
37.5g Fat |
40.1g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Egg Salad Sandwich
scaled to 2 sandwich
4 large
Egg
4 tbsp
Light mayonnaise
4 tsp
Dijon mustard
2 dash
Salt
2 dash
Pepper
4 slice
Whole-wheat bread
Apples
2
medium (3" dia)
Apples
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
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Lunch
887.6 Calories |
71.0g Carbs |
32.7g Fat |
80.5g Protein
2
serving
Coconut Protein Balls
445.1 Calories |
30.1g Carbs |
27.4g Fat |
21.8g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Coconut Protein Balls
scaled to 2 serving
3/16 cup
Almond Flour
7/16 cup
Coconut meat
0 tsp
Honey
1/2 tbsp
Coconut oil
3/16 lemon yields
Lemon juice
3/16 tsp
Salt
3/16 tsp
Vanilla extract
2/3 scoop
Whey protein powder
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
Coconut Protein Balls
Put all ingredients (except a reserved 1 cup of coconut) into a food processor and blend until well combined.
Scoop out a heaping teaspoon of mixture at a time and roll into balls. Finish by rolling in reserved coconut to cover the ball.
Set in fridge for 1 hour to chill and set.
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
838.7 Calories |
28.1g Carbs |
17.5g Fat |
137.5g Protein
2
serving
Tuna Steak au Poivre
653.7 Calories |
6.2g Carbs |
16.5g Fat |
114.2g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Tuna Steak au Poivre
scaled to 2 serving
1 1/2 tbsp
Soy sauce
1 1/4 tsp
Peppercorn
1 tbsp
Vegetable oil
1/4 tsp
Ginger
16 oz, boneless
Tuna
1/4 tsp
Sugar
1/2 tbsp
Lime juice
1/2 tsp
Coriander seed
1/2 medium
Scallions
1 tbsp
Water
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Yogurt & Applesauce
Mix together and enjoy!
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