Breakfast
1122.8 Calories |
108.7g Carbs |
45.8g Fat |
81.8g Protein
2
serving
Chocolate peanut protein shake
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g 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
Strawberries
144
g
Strawberries
|
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
953.3 Calories |
95.8g Carbs |
23.1g Fat |
95.6g Protein
2
serving
Veggie Nori Roll
304.8 Calories |
29.1g Carbs |
17.3g Fat |
14.1g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Veggie Nori Roll
scaled to 2 serving
4 tbsp
Hummus
1/2 cup
Alfalfa sprouts
1/2 cup strips or slices
Carrots
1/2 cup slices
Cucumber
2 sheets
Seaweed
1/2 cup, sliced
Avocados
2 tbsp
Nutritional Yeast
2 dash
Salt
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
975.2 Calories |
39.0g Carbs |
46.2g Fat |
99.2g Protein
2
serving
Seared Salmon with Balsamic Glaze
750.9 Calories |
15.2g Carbs |
33.4g Fat |
90.2g Protein
1
serving
Artichokes
182.6 Calories |
18.1g Carbs |
11.8g Fat |
5.6g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 2 serving
16 oz
Atlantic salmon
2 tbsp
Water
2 tsp packed
Brown sugar
3/4 tbsp
Lemon juice
1 tbsp
Balsamic vinegar
1 tsp
Vegetable oil
Artichokes
scaled to 1 serving
1 artichoke, large
Artichokes
1 tbsp
Butter
1 cloves, minced
Garlic
1/2 dash
Salt
1/2 dash
Pepper
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Artichokes
Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
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