Breakfast
1090.3 Calories |
115.5g Carbs |
38.9g Fat |
69.3g Protein
2
sandwich
Egg Salad Sandwich
731.6 Calories |
56.4g Carbs |
37.5g Fat |
40.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Egg Salad Sandwich
scaled to 2 sandwich
4 large
Egg
4 tbsp
Light mayonnaise
4 tsp
Dijon mustard
2 dash
Salt
2 dash
Pepper
4 slice
Whole-wheat bread
Nonfat yogurt
490
g
Nonfat yogurt
Blueberries
148
g
Blueberries
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
954.8 Calories |
71.2g Carbs |
59.7g Fat |
43.7g Protein
2
serving
Spinach Cheese Pasta
361.4 Calories |
16.8g Carbs |
25.0g Fat |
17.8g Protein
2
serving
Peanut butter and Tomato Toast
593.4 Calories |
54.4g Carbs |
34.8g Fat |
26.0g Protein
|
Spinach Cheese Pasta
scaled to 2 serving
1/2 clove
Garlic
1/4 cup,
Cottage cheese
1/2 cup
Spinach
1/4 cup
Parmesan cheese
1 1/3 tbsp
Olive oil
1/2 cup
Egg noodles
Peanut butter and Tomato Toast
scaled to 2 serving
2 slice
Whole-wheat bread
4 tbsp
Peanut butter
2 cup, chopped or sliced
Tomatoes
2 tsp
Pepper
|
Spinach Cheese Pasta
Press garlic.
Bring a large pot of lightly salted water to a boil. Add egg noodles and cook for 8 to 10 minutes or until al dente. Drain, and return to the pot.
Heat the olive oil in a skillet, and cook the garlic and spinach 3 to 5 minutes, until well coated. Transfer to the pot with the drained pasta. Toss in the cottage cheese. Top with Parmesan cheese to serve.
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
|
Dinner
955.1 Calories |
54.8g Carbs |
38.0g Fat |
107.1g Protein
2
serving
Broiled sesame tofu
471.0 Calories |
25.5g Carbs |
26.4g Fat |
43.1g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Broiled sesame tofu
scaled to 2 serving
1 tbsp
Soy sauce
3/4 tsp
Vegetable oil
1/2 dash
Pepper
1 cup chopped
Carrots
1 cup
Tofu
1/2 tsp
Balsamic vinegar
1/2 large
Scallions
1/8 tsp
Sesame oil
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Broiled sesame tofu
Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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