Breakfast
860.6 Calories |
106.9g Carbs |
30.7g Fat |
42.4g Protein
2
serving
Berry Granola Parfait
860.6 Calories |
106.9g Carbs |
30.7g Fat |
42.4g Protein
|
Berry Granola Parfait
scaled to 2 serving
8 oz
Nonfat greek yogurt
1 cup
Granola
1/2 cup, halves
Strawberries
1/2 cup
Blueberries
1 tbsp
Honey
|
Berry Granola Parfait
Either mix everything haphazardly or carefully layer the yogurt, granola, and fruit into single serving containers.
|
Lunch
890.3 Calories |
35.7g Carbs |
28.5g Fat |
118.0g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
907.5 Calories |
73.9g Carbs |
32.5g Fat |
83.4g Protein
2
fillets
Mango ginger salmon
584.6 Calories |
17.4g Carbs |
22.4g Fat |
76.0g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
Mango ginger salmon
scaled to 2 fillets
1/2 cup, sliced
Mangos
3/8 cup
Soy sauce
3/4 slices
Ginger root
12 oz
Atlantic salmon
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
|
Mango ginger salmon
Preheat oven to 350 F
In a large skillet, combine mango, soy sauce, and ginger, Cook, stirring, over medium heat for about 3 minutes, or until ginger is softened.
Place the salmon in a large glass baking dish. Pour mango mixture over the salmon, Bake for 10 to 15 minutes.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
|