Breakfast
944.9 Calories |
87.6g Carbs |
32.7g Fat |
76.0g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Protein Southwest Scramble
scaled to 2 bowl
8 large
Egg white
1 link
Sausage
4 tsp
Olive oil
2 medium
Onions
1 cup, chopped
Red bell pepper
2 cup
Spinach
2 medium whole
Tomatoes
2 dash
Salt
2 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
|
Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
|
Lunch
806.0 Calories |
56.9g Carbs |
27.8g Fat |
89.2g Protein
1
serving
Paleo Avocado Tuna Salad (Tuna in Water)
363.5 Calories |
16.0g Carbs |
22.4g Fat |
30.5g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Paleo Avocado Tuna Salad (Tuna in Water)
scaled to 1 serving
1 fruit
Avocados
1 lemon yields
Lemon juice
1 tbsp chopped
Onions
5 oz
Tuna
1 dash
Salt
1 dash
Pepper
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
Paleo Avocado Tuna Salad (Tuna in Water)
Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
Fill avocado shells with tuna salad and serve.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
887.6 Calories |
82.1g Carbs |
25.3g Fat |
81.5g Protein
1
serving
Open Face Mozzarella Sandwich
403.6 Calories |
52.7g Carbs |
13.6g Fat |
17.4g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Open Face Mozzarella Sandwich
scaled to 1 serving
1/2 tbsp
Olive oil
1 slice, medium
Tomatoes
1 oz
Mozzarella cheese
1 leaf, whole
Basil
1/2 tbsp
Balsamic vinegar
1 slice, large
Sourdough bread
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Open Face Mozzarella Sandwich
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
Lay the slices of Italian bread out on the prepared baking sheet; top each piece of bread with a tomato slice, a basil leaf, and a slice of mozzarella cheese.
Bake in the preheated oven until the cheese has melted, about 7 minutes. Drizzle each sandwich with olive oil and balsamic vinegar.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|