Breakfast
1102.5 Calories |
106.9g Carbs |
21.1g Fat |
121.5g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Oranges
1
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
1083.7 Calories |
88.5g Carbs |
56.3g Fat |
59.5g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Granola
122
g
Granola
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
1034.2 Calories |
95.4g Carbs |
34.1g Fat |
87.2g Protein
2
serving
French Dip Sandwich
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
French Dip Sandwich
scaled to 2 serving
1 tbsp
Butter
1/2 shallot
Shallots
1/2 tbsp
Wheat flour
1 can
Beef broth soup
12 oz
Roast Beef
2 roll
French rolls
1/2 dash
Salt
1/2 dash
Pepper
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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