Breakfast
1020.8 Calories |
86.8g Carbs |
36.9g Fat |
87.8g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Nonfat yogurt
490
g
Nonfat yogurt
Bacon
scaled to 4 strips
4 strip
Bacon
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Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
996.9 Calories |
57.8g Carbs |
54.9g Fat |
75.0g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
1089.6 Calories |
68.0g Carbs |
76.9g Fat |
32.7g Protein
1
serving
Rosemary Crusted Lamb Chops
632.6 Calories |
1.0g Carbs |
58.4g Fat |
24.9g Protein
1
serving
Potatoes and Peppers
457.1 Calories |
67.0g Carbs |
18.6g Fat |
7.9g Protein
|
Rosemary Crusted Lamb Chops
scaled to 1 serving
1/3 cloves, minced
Garlic
2/3 tbsp
Rosemary
1/3 tsp
Pepper
1 1/3 tbsp
Olive oil
2/3 tsp
Salt
5 1/3 oz
Lamb loin
Potatoes and Peppers
scaled to 1 serving
1/4 dash
Pepper
1/4 dash
Salt
1 1/3 tbsp
Olive oil
1/2 large
Red bell pepper
1/4 onion
Onions
1 1/2 Potato medium
Potato
|
Rosemary Crusted Lamb Chops
Before you start, decide if you want your lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stove top. If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you will want to finish them in the oven, so preheat to 400 degrees Fahrenheit.You can also cover the pan and remove from the heat and just let sit for a few minutes.
In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, massaging it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.)
Heat the remaining 2 tablespoons olive oil in an oven-safe saute pan over high heat. When the oil is shimmering hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.)
At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or cutting board, cover with foil and let rest 5 to 10 minutes before serving.
Potatoes and Peppers
Slice bell peppers into rings. Slice potatoes.
Heat oil in a large frying pan over medium-high heat. Fry the potatoes for 5 minutes, then add the peppers and onions. Season with salt and pepper. Cook for at least 15 minutes, turning potatoes frequently, or until potatoes start to look mushy.
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