Breakfast
946.0 Calories |
117.9g Carbs |
13.6g Fat |
90.3g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g 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
Apples
1
medium (3" dia)
Apples
|
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
1125.0 Calories |
105.3g Carbs |
18.2g Fat |
145.9g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
2
serving
Yogurt & Mango
465.5 Calories |
65.7g Carbs |
3.1g Fat |
49.0g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
2 large whole
Tomatoes
2 can
Tuna
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
2 stalk
Onions
1 cup,
Cottage cheese
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
Yogurt & Mango
scaled to 2 serving
2 cup, sliced
Mangos
16 oz
Nonfat greek yogurt
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
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Dinner
1034.3 Calories |
88.3g Carbs |
36.9g Fat |
85.7g Protein
2
Sandwich
BBQ Chicken Sandwich
939.8 Calories |
80.5g Carbs |
29.9g Fat |
83.6g Protein
1
serving
Green Beans with Olive Oil
94.5 Calories |
7.8g Carbs |
7.0g Fat |
2.1g Protein
|
BBQ Chicken Sandwich
scaled to 2 Sandwich
1 breast
Chicken breast
4 slice
Whole-wheat bread
2 serving 2 tbsp
Barbecue sauce
2 oz
Cheddar cheese
Green Beans with Olive Oil
scaled to 1 serving
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
|
BBQ Chicken Sandwich
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
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