Breakfast
1044.9 Calories |
159.6g Carbs |
21.9g Fat |
70.1g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
Melons
2
melon, medium (about 5" dia)
Melons
|
Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
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Lunch
1122.6 Calories |
124.8g Carbs |
11.5g Fat |
142.0g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
2
serving
Yogurt & Apricots
580.8 Calories |
97.8g Carbs |
2.4g Fat |
50.6g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
2 large whole
Tomatoes
2 can
Tuna
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
2 stalk
Onions
1 cup,
Cottage cheese
Yogurt & Apricots
scaled to 2 serving
16 oz
Nonfat greek yogurt
1 cup, halves
Apricots, dried
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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Dinner
1068.0 Calories |
23.6g Carbs |
50.9g Fat |
128.2g Protein
2
serving
Healthy Caesar Salad
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Healthy Caesar Salad
scaled to 2 serving
2 tbsp
Caesar salad dressing
6 cup
Spinach
2 breast
Chicken breast
2 tbsp
Olive oil
2 tbsp
Parmesan cheese
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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