Breakfast
984.8 Calories |
153.8g Carbs |
17.6g Fat |
62.0g Protein
2
Bowl
Breakfast Parfait
666.7 Calories |
87.8g Carbs |
13.0g Fat |
55.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Breakfast Parfait
scaled to 2 Bowl
16 oz
Nonfat greek yogurt
1 cup
Blueberries
1 cup, halves
Strawberries
1/2 cup
Granola with almonds
Natural granola with raisins
82
g
Natural granola with raisins
|
Breakfast Parfait
Mix in bowl.
|
Lunch
917.2 Calories |
79.9g Carbs |
24.6g Fat |
97.8g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 shake
1 medium
Banana
1 1/4 cup
Reduced fat milk
1 1/2 tbsp
Peanut butter
1 packet
Coffee
1 scoop
Whey protein powder
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
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Dinner
972.2 Calories |
79.0g Carbs |
51.6g Fat |
51.1g Protein
2
serving
Summer Shrimp
385.0 Calories |
5.4g Carbs |
21.4g Fat |
41.6g Protein
1
serving
Frizzled Cabbage
130.2 Calories |
6.6g Carbs |
11.6g Fat |
1.6g Protein
1
serving
Potatoes and Peppers
457.1 Calories |
67.0g Carbs |
18.6g Fat |
7.9g Protein
|
Summer Shrimp
scaled to 2 serving
1/3 tsp
Paprika
1/16 tsp
Pepper
1 1/3 tbsp, chopped
Basil
3/16 tsp
Salt
1/3 cloves, minced
Garlic
1 3/8 tbsp
Lemon juice
1 1/3 tbsp
Olive oil
1/3 tsp
Cayenne pepper
10 2/3 oz
Shrimp
Frizzled Cabbage
scaled to 1 serving
1/8 head, medium
Cabbage
1 tbsp
Butter
Potatoes and Peppers
scaled to 1 serving
1/4 dash
Pepper
1/4 dash
Salt
1 1/3 tbsp
Olive oil
1/2 large
Red bell pepper
1/4 onion
Onions
1 1/2 Potato medium
Potato
|
Summer Shrimp
Heat the oil in a large skillet over high heat; cook and stir the garlic in the oil until fragrant.
Sprinkle the red pepper flakes and paprika into the oil.
Add the shrimp and toss to coat.
Pour the lemon juice over the shrimp; allow to cook until the shrimp are bright pink on the outside and the meat is no longer transparent in the center, 1 to 2 minutes more.
Reduce heat to medium-low; add the basil and toss lightly.
Season with salt and pepper to serve.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
Potatoes and Peppers
Slice bell peppers into rings. Slice potatoes.
Heat oil in a large frying pan over medium-high heat. Fry the potatoes for 5 minutes, then add the peppers and onions. Season with salt and pepper. Cook for at least 15 minutes, turning potatoes frequently, or until potatoes start to look mushy.
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