Breakfast
1084.5 Calories |
134.3g Carbs |
21.0g Fat |
100.7g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Blueberries
148
g
Blueberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
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Lunch
954.1 Calories |
72.8g Carbs |
17.2g Fat |
129.3g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g 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
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
700.8 Calories |
70.8g Carbs |
22.2g Fat |
53.9g Protein
2
serving
Fish with Creamy Leeks
477.2 Calories |
18.5g Carbs |
22.1g Fat |
49.9g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
|
Fish with Creamy Leeks
scaled to 2 serving
1/4 tsp
Dill weed
1/3 cup
Water
8 oz
Pollock
1 leek
Leeks
3/4 tsp
Wheat flour
1 tbsp
Butter
1/4 cup
Sour cream
1/4 tsp
Salt
1/8 tsp
Pepper
Microwaved sweet potato
scaled to 2 potato
2 sweetpotato, 5" long
Sweet potato
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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