Breakfast
1251.6 Calories |
130.1g Carbs |
36.1g Fat |
110.8g Protein
2
shake
Oatmeal banana protein shake
1092.6 Calories |
97.1g Carbs |
33.9g Fat |
107.3g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Oatmeal banana protein shake
scaled to 2 shake
1 cup
Oatmeal
120 grams
Whey protein powder
1 medium
Banana
2 tbsp
Flaxseed oil
3 cup
Water
Natural granola with raisins
41
g
Natural granola with raisins
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
1022.5 Calories |
62.7g Carbs |
38.4g Fat |
113.9g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Carrots with Hummus
Dip carrots into hummus, eat.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1055.1 Calories |
105.2g Carbs |
26.3g Fat |
108.8g Protein
2
serving
Easy Teriyaki Chops
345.0 Calories |
11.2g Carbs |
8.8g Fat |
52.5g Protein
2
serving
Roasted Green Beans
244.7 Calories |
28.2g Carbs |
14.4g Fat |
7.4g Protein
2
serving
Yogurt & Mango
465.5 Calories |
65.7g Carbs |
3.1g Fat |
49.0g Protein
|
Easy Teriyaki Chops
scaled to 2 serving
1/4 cup
Soy sauce
1 tbsp
Red wine vinegar
1 tsp
Honey
1 tsp
Garlic powder
2 chop, excluding refuse
Pork sirloin (chops or roasts)
Roasted Green Beans
scaled to 2 serving
4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
1/4 tsp
Pepper
Yogurt & Mango
scaled to 2 serving
2 cup, sliced
Mangos
16 oz
Nonfat greek yogurt
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|