Breakfast
849.9 Calories |
128.7g Carbs |
19.6g Fat |
52.8g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g 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
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
Fruit Salad
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Lunch
906.8 Calories |
57.0g Carbs |
42.8g Fat |
75.6g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g 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 & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
|
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 & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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Dinner
930.8 Calories |
75.1g Carbs |
34.6g Fat |
84.7g Protein
2
serving
Basic chicken salad
587.8 Calories |
12.7g Carbs |
33.0g Fat |
59.2g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Basic chicken salad
scaled to 2 serving
4 tbsp
Light mayonnaise
1/8 tsp
Pepper
1/4 cup, slivered
Almonds
1/2 stalk, medium
Celery
1/2 tbsp
Lemon juice
2 half breast
Chicken breast
Grapes
151
g
Grapes
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Basic chicken salad
Cook chicken breasts to preference, either pan fried (8 minutes a side on medium-high heat) or baked (400F for 20 minutes) until there's no pink in the middle. Chop chicken breast into pieces.
Optionally roast almonds in a frying pan. Chop celery. In a medium bowl, mix together mayonnaise, lemon juice, and pepper. Toss with chicken, almonds, and celery.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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