Breakfast
1187.7 Calories |
98.4g Carbs |
68.5g Fat |
62.3g Protein
2
serving
Berry Shake
1012.6 Calories |
51.6g Carbs |
68.0g Fat |
61.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Berry Shake
scaled to 2 serving
1 cup
Coconut milk
2 scoop
Whey protein powder
2/3 cup, unthawed
Blackberries, frozen
4 tbsp, whole
Flaxseed
1 1/2 cup
Water
2 tsp
Honey
Apples
1
medium (3" dia)
Apples
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
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Berry Shake
Put everything in the blender and whiz it together.
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.
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Lunch
1048.1 Calories |
106.6g Carbs |
59.1g Fat |
32.3g Protein
2
serving
Fettuccine alfredo
801.3 Calories |
87.6g Carbs |
40.7g Fat |
29.0g Protein
1
serving
Popcorn with Brown Butter & Lemon
246.7 Calories |
19.0g Carbs |
18.4g Fat |
3.3g Protein
|
Fettuccine alfredo
scaled to 2 serving
3/16 cup, fluid
Heavy whipping cream
1 1/4 tbsp
Butter
3/16 tsp
Pepper
1/16 tsp
Salt
3/8 cup
Parmesan cheese
4 oz
Whole wheat pasta
Popcorn with Brown Butter & Lemon
scaled to 1 serving
3 cup
Popcorn
1 1/2 tbsp
Butter
1 tsp
Lemon juice
|
Fettuccine alfredo
Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles).
Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready.
Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling.
Popcorn with Brown Butter & Lemon
Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn.
Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!
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Dinner
1100.2 Calories |
94.0g Carbs |
48.9g Fat |
74.2g Protein
2
serving
Peach Pesto and Mozzarella Quesadilla
679.0 Calories |
64.0g Carbs |
36.3g Fat |
24.4g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Peach Pesto and Mozzarella Quesadilla
scaled to 2 serving
2 tortilla
Tortillas
2 tbsp
Basil Pesto
1 medium
Peaches
2 oz
Mozzarella cheese
1/2 tbsp
Vegetable oil
Cauliflower rice
scaled to 1 serving
1/4 head, medium
Cauliflower
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Garlic powder
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Peach Pesto and Mozzarella Quesadilla
Preheat the skillet on stovetop to medium heat. Pour a little of the oil into the pan. Spread the pesto evenly on one side of the tortilla. Slice peaches and mozzarella thin and add them on top of the pesto. Top each with remaining tortilla and press together.
Place quesadillas in pan (one at a time if cooking more than one). Cook for 6-8 minutes, carefully flipping once halfway thorough until cheese is melted. Remove from grill and cut the quesadillas into quarters. Serve immediately.
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
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