Breakfast
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
2
shake
Fruit yogurt smoothie
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
|
Fruit yogurt smoothie
scaled to 2 shake
1 cup
Reduced fat milk
3 tbsp, ground
Flaxseed
2 tbsp
Honey
1 cup, whole
Strawberries
8 oz
Nonfat greek yogurt
2 medium
Banana
60 grams
Whey protein powder
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
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Lunch
956.5 Calories |
52.3g Carbs |
56.6g Fat |
76.5g Protein
2
serving
Spicy Tuna Salad
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
2
stalk, medium (7-1/2" - 8" long)
(80 g)
Celery
12.8 Calories |
2.4g Carbs |
0.1g Fat |
0.6g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Spicy Tuna Salad
scaled to 2 serving
2 can
Tuna
20 olive
Olives
1/2 cup, chopped
Scallions
1 pepper
Jalapeno peppers
3 tbsp, drained
Capers
1/2 tsp
Cayenne pepper
0.4 cup
Lemon juice
1 tbsp
Olive oil
1/2 head
Lettuce
1 fruit
Avocados
Celery
2
stalk, medium (7-1/2" - 8" long)
Celery
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
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Dinner
901.7 Calories |
24.2g Carbs |
42.2g Fat |
102.9g Protein
2
serving
Broiled Mackerel with Onion and Pickle Butter
707.0 Calories |
10.7g Carbs |
39.5g Fat |
74.2g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 2 serving
3/16 stick
Butter
1/16 fruit without seeds
Lemons
3/16 tsp
Salt
1/16 cup, chopped
Pickles
1 1/3 tsp
Dijon mustard
2 fillet
Mackerel
1/16 tsp
Pepper
2 2/3 onion
Onions
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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