Breakfast
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
2
serving
Chocolate peanut protein shake
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
|
Chocolate peanut protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup
Reduced fat milk
4 tbsp
Peanut butter
2 medium
Banana
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
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Lunch
982.3 Calories |
105.6g Carbs |
31.9g Fat |
77.1g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
medium (7" to 7-7/8" long)
(236 g)
Banana
210.0 Calories |
53.9g Carbs |
0.8g Fat |
2.6g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Banana
2
medium (7" to 7-7/8" long)
Banana
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
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Dinner
1036.0 Calories |
54.8g Carbs |
39.3g Fat |
118.6g Protein
1
breast
Chicken Breasts in Caper Cream Sauce
468.2 Calories |
2.2g Carbs |
25.9g Fat |
54.1g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Chicken Breasts in Caper Cream Sauce
scaled to 1 breast
1 breast
Chicken breast
1/4 tsp
Salt
1/4 tsp
Dill weed
1/4 tsp
Garlic powder
3/4 tbsp
Butter
1 fl oz
Heavy whipping cream
1/2 tbsp, drained
Capers
1/4 tsp
Pepper
1/4 tsp
Lemon juice
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Chicken Breasts in Caper Cream Sauce
Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
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