Breakfast
942.1 Calories |
96.0g Carbs |
29.1g Fat |
75.5g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Blueberries
148
g
Blueberries
Bacon
scaled to 2 strips
2 strip
Bacon
|
Vanilla Protein Milkshake
Mix in blender.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
962.2 Calories |
83.0g Carbs |
30.4g Fat |
87.2g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
1 cup, chopped or diced
Chicken, meat only
1 1/2 cup shredded
Lettuce
2 strip cooked
Bacon
2 1/2 tbsp
Parmesan cheese
1/4 cup
Caesar salad dressing
2 tortilla
Tortillas
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
871.5 Calories |
42.6g Carbs |
37.6g Fat |
93.2g Protein
2
serving
Simple Fish Chowder
290.4 Calories |
22.3g Carbs |
3.0g Fat |
45.5g Protein
1
serving
Asparagus with Horseradish Butter
141.5 Calories |
9.4g Carbs |
10.9g Fat |
5.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Simple Fish Chowder
scaled to 2 serving
2 cup
Tomatoes
3 stalk, medium
Celery
1 tsp, ground
Oregano
1 tsp, ground
Basil
2 dash
Salt
2 dash
Pepper
8 oz
Cod
Asparagus with Horseradish Butter
scaled to 1 serving
3/8 tbsp
Horseradish
3/4 tsp
Olive oil
1/2 lb
Asparagus
5/8 tbsp
Butter
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Simple Fish Chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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