Breakfast
1042.8 Calories |
162.8g Carbs |
21.3g Fat |
60.6g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
Natural granola with raisins
82
g
Natural granola with raisins
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
1081.4 Calories |
150.6g Carbs |
28.8g Fat |
61.9g Protein
2
rollup
Chicken Caesar Wraps
740.9 Calories |
62.5g Carbs |
27.7g Fat |
57.9g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Chicken Caesar Wraps
scaled to 2 rollup
1 cup, chopped or diced
Chicken, meat only
1 1/2 cup shredded
Lettuce
2 strip cooked
Bacon
2 1/2 tbsp
Parmesan cheese
1/4 cup
Caesar salad dressing
2 tortilla
Tortillas
Grapes
151
g
Grapes
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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Dinner
1131.4 Calories |
108.2g Carbs |
51.2g Fat |
63.6g Protein
2
serving
Fisherman's Quick Fish
520.2 Calories |
27.9g Carbs |
24.3g Fat |
45.6g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
2
serving
Zucchini & Hummus
242.6 Calories |
24.6g Carbs |
12.5g Fat |
12.4g Protein
|
Fisherman's Quick Fish
scaled to 2 serving
8 oz
Cod
1/2 cup
Italian dressing
1/8 cup, shredded
Cheddar cheese
1 oz
Potato chips
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
Zucchini & Hummus
scaled to 2 serving
2 cup, sliced
Zucchini
1/2 cup
Hummus
|
Fisherman's Quick Fish
Preheat oven to 500 degrees F (260 degrees C). Coat a 9x13 inch baking dish with non-stick cooking spray.
In a medium bowl, marinate the fish fillets in the salad dressing for a few minutes.
Toss the shredded cheese and crushed chips together. Place the marinated fish fillets in the prepared baking dish and top with the cheese/chip mixture. Discard the leftover marinade.
Bake, uncovered in the preheated oven for 8 to 10 minutes or until the fish can be flaked with a fork.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
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