Breakfast
741.1 Calories |
118.3g Carbs |
20.8g Fat |
29.3g Protein
1
sandwich
Egg Salad Sandwich
365.8 Calories |
28.2g Carbs |
18.7g Fat |
20.1g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Egg Salad Sandwich
scaled to 1 sandwich
2 large
Egg
2 tbsp
Light mayonnaise
2 tsp
Dijon mustard
1 dash
Salt
1 dash
Pepper
2 slice
Whole-wheat bread
Melons
2
melon, medium (about 5" dia)
Melons
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
|
Lunch
1256.0 Calories |
145.6g Carbs |
20.8g Fat |
127.0g Protein
3
shake
Mango Protein Shake
1066.0 Calories |
133.0g Carbs |
18.3g Fat |
98.3g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Mango Protein Shake
scaled to 3 shake
1 1/2 cup, sliced
Mangos
3 cup
Reduced fat milk
3 tbsp
Honey
90 grams
Whey protein powder
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
1233.7 Calories |
52.7g Carbs |
43.4g Fat |
158.4g Protein
3
serving
Dill Poached Salmon
749.1 Calories |
2.0g Carbs |
33.2g Fat |
103.7g Protein
2
serving
Fried Broccoli
119.8 Calories |
11.1g Carbs |
7.5g Fat |
6.4g Protein
2
serving
Yogurt & Strawberries
364.8 Calories |
39.6g Carbs |
2.7g Fat |
48.2g Protein
|
Dill Poached Salmon
scaled to 3 serving
18 oz
Atlantic salmon
1 1/2 cup
Chicken broth
3/4 cup sprigs
Dill
Fried Broccoli
scaled to 2 serving
1/2 package
Broccoli
1/2 tbsp
Olive oil
1/4 tsp
Crushed red pepper flakes
1/2 tsp
Salt
Yogurt & Strawberries
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, halves
Strawberries
|
Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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