Breakfast
1015.6 Calories |
184.9g Carbs |
18.0g Fat |
49.4g Protein
2
bowl
Dark Chocolate Oatmeal
498.7 Calories |
86.1g Carbs |
14.9g Fat |
15.7g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Dark Chocolate Oatmeal
scaled to 2 bowl
1/2 tsp
Salt
4 tsp
Cocoa
4 tbsp
Brown sugar
20 grams
Almonds
1/2 cup
Soymilk
0.6 cup
Oatmeal
Melons
2
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Dark Chocolate Oatmeal
Bring 2/3 cup water and salt to a boil over high heat.
Turn heat down to medium, and add oats. Cook until nearly thick, about 3 minutes.
Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds.
Remove from heat,transfer to a a bowl and serve with toppings and soy milk.
|
Lunch
560.4 Calories |
37.8g Carbs |
16.3g Fat |
65.0g Protein
1
serving
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Seaweed Salad
scaled to 1 serving
1/4 cup slices
Cucumber
1/4 cup strips or slices
Carrots
1/16 cup, chopped
Cabbage
1/2 tbsp
Rice wine vinegar
1 tsp
Sesame oil
1/2 tsp
Honey
1/16 tsp
Salt
2 2/3 tbsp
Seaweed
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
1559.6 Calories |
59.5g Carbs |
69.3g Fat |
169.6g Protein
3
serving
Roasted Cod on Large Garlic Croutons
1553.2 Calories |
58.3g Carbs |
69.2g Fat |
169.3g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Roasted Cod on Large Garlic Croutons
scaled to 3 serving
3 3/4 tbsp
Olive oil
3 fillet
Cod
3 medium whole
Tomatoes
2 1/4 cloves, minced
Garlic
3/8 cup leaves, whole
Basil
3 slice
Whole-wheat bread
3/8 cup, chopped
Onions
3 3/4 oz, boneless
Anchovy
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Roasted Cod on Large Garlic Croutons
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato
mixture to taste with salt and pepper.
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.
|