Breakfast
974.5 Calories |
123.6g Carbs |
13.6g Fat |
92.3g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
|
Strawberry protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup, unthawed
Strawberries
2 cup
Reduced fat milk
2 tsp
Vanilla extract
1 medium
Banana
8 oz
Nonfat greek yogurt
Oranges
2
fruit (2-5/8" dia)
Oranges
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
1085.5 Calories |
78.9g Carbs |
32.4g Fat |
114.7g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
1 cup, chopped or diced
Chicken, meat only
1 1/2 cup shredded
Lettuce
2 strip cooked
Bacon
2 1/2 tbsp
Parmesan cheese
1/4 cup
Caesar salad dressing
2 tortilla
Tortillas
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
999.8 Calories |
51.8g Carbs |
47.2g Fat |
92.9g Protein
2
serving
Steak With Tomato Bean Salad
942.2 Calories |
46.4g Carbs |
43.7g Fat |
90.2g Protein
1
serving
Balsamic Asparagus
57.5 Calories |
5.4g Carbs |
3.5g Fat |
2.7g Protein
|
Steak With Tomato Bean Salad
scaled to 2 serving
12 oz
Beef tenderloin
1 medium
Cucumber
1 cup
Chickpeas
4 tsp
Olive oil
2 medium whole
Tomatoes
Balsamic Asparagus
scaled to 1 serving
6 spear, large
Asparagus
3/4 tsp
Olive oil
0.031 tsp
Pepper
3/4 tsp
Balsamic vinegar
|
Steak With Tomato Bean Salad
Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.
Heat a frying pan (preferably not nonstick) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
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