Breakfast
876.0 Calories |
128.6g Carbs |
20.9g Fat |
54.1g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Natural granola with raisins
41
g
Natural granola with raisins
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
857.1 Calories |
42.7g Carbs |
42.8g Fat |
75.8g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
885.3 Calories |
102.8g Carbs |
42.5g Fat |
30.8g Protein
2
sandwich
Roasted Broccoli and Grilled Cheese
697.1 Calories |
55.2g Carbs |
42.0g Fat |
27.6g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Roasted Broccoli and Grilled Cheese
scaled to 2 sandwich
1 1/2 cup flowerets
Broccoli
1 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
1/2 tbsp
Butter
4 slice
Wheat bread
1/2 cup, shredded
Cheddar cheese
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
Roasted Broccoli and Grilled Cheese
Preheat the oven to 400 degrees F.
On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a skillet over medium-low heat.
Spread butter evenly on one side of each slice of bread. Dividing the ingredients evenly, layer cheese on the unbuttered side of half of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
"Grill" in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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