Breakfast
1031.7 Calories |
93.8g Carbs |
51.3g Fat |
55.0g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
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Protein Southwest Scramble
scaled to 2 bowl
8 large
Egg white
1 link
Sausage
4 tsp
Olive oil
2 medium
Onions
1 cup, chopped
Red bell pepper
2 cup
Spinach
2 medium whole
Tomatoes
2 dash
Salt
2 dash
Pepper
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
Bacon
scaled to 4 strips
4 strip
Bacon
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Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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
1045.6 Calories |
60.9g Carbs |
21.5g Fat |
148.4g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
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Dinner
1031.2 Calories |
59.7g Carbs |
59.5g Fat |
71.0g Protein
2
serving
Grilled Salmon with Dill Butter
821.2 Calories |
5.8g Carbs |
58.8g Fat |
68.4g Protein
2
medium (7" to 7-7/8" long)
(236 g)
Banana
210.0 Calories |
53.9g Carbs |
0.8g Fat |
2.6g Protein
|
Grilled Salmon with Dill Butter
scaled to 2 serving
12 oz
Atlantic salmon
1 tbsp
Vegetable oil
1/2 fruit without seeds
Lemons
1 tsp
Dill
1 tbsp
Butter
1/2 dash
Salt
Banana
2
medium (7" to 7-7/8" long)
Banana
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Grilled Salmon with Dill Butter
Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature while you preheat your grill for high, direct heat.
While the grill is heating, mix the fresh dill with the butter in a small bowl.
When the grill is hot, scrape down the grates with a grill brush. Pour a little vegetable oil onto a paper towel, and use tongs to wipe down the grill grates. Coat the salmon in the remaining 2 tablespoons of oil and place, skin side up, onto the grill grates. Grill over high heat for 2-4 minutes (depending on how thick your salmon pieces are) undisturbed. Carefully turn the salmon with a spatula. If using a gas grill, reduce the heat to medium. If using a charcoal grill, move the salmon to the cooler side of the grill. Cover and grill it for another 3-5 minutes, depending on how well done you prefer your salmon. The salmon should be just cooked through when done.
To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the grill (it's okay if the skin sticks to the grill grates) and place on the lemon slices.Top each piece of salmon with about a tablespoon of the dill butter and serve at once.
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