Breakfast
982.9 Calories |
148.5g Carbs |
39.4g Fat |
28.5g Protein
2
bowl
Knock-Oats
902.4 Calories |
126.9g Carbs |
39.2g Fat |
28.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Knock-Oats
scaled to 2 bowl
1 cup
Quick oats
2 medium
Banana
4 tbsp
Peanut butter
2 tsp
Cinnamon
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1008.8 Calories |
141.3g Carbs |
20.9g Fat |
74.0g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
serving
Watermelon, Feta, & Mint Salad
193.9 Calories |
25.3g Carbs |
8.5g Fat |
7.4g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Watermelon, Feta, & Mint Salad
scaled to 1 serving
2 cup, balls
Watermelon
1/4 cup, crumbled
Feta cheese
1 tbsp
Spearmint
Grapes
151
g
Grapes
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
|
Dinner
1011.7 Calories |
83.6g Carbs |
37.9g Fat |
82.7g Protein
2
wrap
Chicken bacon ranch wrap
823.6 Calories |
62.4g Carbs |
36.7g Fat |
58.3g Protein
1
serving
Yogurt & Cantaloupe
188.2 Calories |
21.2g Carbs |
1.2g Fat |
24.4g Protein
|
Chicken bacon ranch wrap
scaled to 2 wrap
3/4 breast
Chicken breast
1/4 cup, shredded
Cheddar cheese
2 strip
Bacon
1/16 cup chopped
Onions
1/4 cup
Ranch dressing
2 tortilla
Tortillas
1 cup shredded
Lettuce
Yogurt & Cantaloupe
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, cubes
Melons
|
Chicken bacon ranch wrap
Fry and chop up the bacon, cook the chicken breast if not using deli meats. Chicken breast can be chopped up and cooked in a pan easily. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge.
To make a wrap, spread a half a cup of the mixture on a wrap and top with half a cup of lettuce.
Wrap can be heated up in microwave slightly to make soft - heat up the mixture too for a hot sandwich.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
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