Breakfast
1046.7 Calories |
91.9g Carbs |
53.9g Fat |
50.0g Protein
1
sandwich
Rooster Bullet Sandwich
528.4 Calories |
25.3g Carbs |
30.3g Fat |
37.0g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Rooster Bullet Sandwich
scaled to 1 sandwich
1 tsp
Vegetable oil
2 large
Egg
2 oz
Turkey sausage
2 slice
Whole-wheat bread
1 slice
Cheddar cheese
Natural granola with raisins
82
g
Natural granola with raisins
Bacon
scaled to 4 strips
4 strip
Bacon
|
Rooster Bullet Sandwich
Heat vegetable oil in a skillet over medium heat. Scramble eggs.
Once eggs have begun to firm up, add in sausage and cheese and continue to cook until all is done and stirred together.
Toast bread, top one slice with egg mixture, and top with remaining slice of bread to make a sandwich.
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.
|
Lunch
1106.3 Calories |
180.5g Carbs |
10.5g Fat |
81.0g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Grapes
302
g
Grapes
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
1041.3 Calories |
134.0g Carbs |
40.0g Fat |
41.4g Protein
2
serving
Pepperoni Pizza Soup
629.6 Calories |
34.0g Carbs |
39.4g Fat |
34.1g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Pepperoni Pizza Soup
scaled to 2 serving
1/2 tbsp
Olive oil
1/2 cup, pieces or slices
Mushrooms
1/2 cup, chopped
Red bell pepper
1/4 cup, chopped
Onions
1 cup
Pizza sauce
1 cube
Chicken broth bouillon
1/2 cup
Water
1 1/2 oz
Pepperoni
1/2 tsp, leaves
Oregano
1/2 cup, diced
Mozzarella cheese
Microwaved sweet potato
scaled to 2 potato
2 sweetpotato, 5" long
Sweet potato
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
Pepperoni Pizza Soup
1. Heat oil in large saucepan over medium heat. Add mushrooms, bell pepper, and onion. Cook, stirring frequently, 7 minutes or until vegetables are tender.
2. Stir in pizza sauce, broth, 1 cup water, pepperoni and oregano. Bring to a boil. Reduce heat and simmer 5 minutes. Serve with cheese.
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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