Breakfast
892.7 Calories |
126.1g Carbs |
28.8g Fat |
42.5g Protein
2
tortilla
Breakfast Quesadilla
666.8 Calories |
96.0g Carbs |
27.4g Fat |
16.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Breakfast Quesadilla
scaled to 2 tortilla
1 tsp
Vegetable oil
2 tbsp
Peanut butter
2 tortilla
Tortillas
1 medium
Banana
1 cup, sliced
Strawberries
1 tsp
Cinnamon
Blueberries
148
g
Blueberries
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
|
Lunch
909.9 Calories |
101.8g Carbs |
11.2g Fat |
101.1g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
1024.8 Calories |
69.7g Carbs |
46.6g Fat |
83.2g Protein
2
fajita
Spicy Chicken Fajita
905.0 Calories |
58.6g Carbs |
39.1g Fat |
76.8g Protein
2
serving
Fried Broccoli
119.8 Calories |
11.1g Carbs |
7.5g Fat |
6.4g Protein
|
Spicy Chicken Fajita
scaled to 2 fajita
1 breast
Chicken breast
1 tsp
Olive oil
1/3 medium
Onions
1/3 pepper
Jalapeno peppers
4 tbsp
Salsa
1/2 cup, shredded
Cheddar cheese
2 tortilla
Tortillas
2 tbsp
Sour cream
1 cup shredded
Lettuce
Fried Broccoli
scaled to 2 serving
1/2 package
Broccoli
1/2 tbsp
Olive oil
1/4 tsp
Crushed red pepper flakes
1/2 tsp
Salt
|
Spicy Chicken Fajita
Slice the onion and jalapeno. Saute the onions. Pan fry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes.
Down the center of the tortilla, spread on a tablespoon worth of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sauted onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce.
Roll up it, folding in the ends, then slice in half.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
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