Breakfast
1122.7 Calories |
18.9g Carbs |
103.0g Fat |
41.2g Protein
2
serving
Scrambled Eggs with Spinach and Feta
438.6 Calories |
5.2g Carbs |
31.7g Fat |
32.2g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Scrambled Eggs with Spinach and Feta
scaled to 2 serving
1 tsp
Olive oil
1/4 cup, crumbled
Feta cheese
2 cup
Spinach
4 large
Egg
Pecans
99
g
Pecans
|
Scrambled Eggs with Spinach and Feta
Wilt spinach down in a small skillet over low heat with ½ teaspoon of olive oil. Season to taste.
Beat the eggs and add to the skillet with the spinach. Stir slowly over medium-low heat until they reach your desired doneness. Sprinkle in the feta cheese and stir to combine and soften the cheese.
|
Lunch
1058.9 Calories |
105.4g Carbs |
47.1g Fat |
53.8g Protein
2
serving
Cucumber and Poppy Seed Salad
220.3 Calories |
25.8g Carbs |
12.0g Fat |
3.7g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Cucumber and Poppy Seed Salad
scaled to 2 serving
2 2/3 tbsp
Light mayonnaise
1 tbsp
Sour cream
1 tbsp
Vinegar
1/2 tbsp
Honey
1/2 tsp
Poppy seed
1/4 tsp
Salt
1/8 tsp
Pepper
2 medium
Cucumber
1/2 small raw
Red Onion
Granola
122
g
Granola
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
1149.1 Calories |
153.9g Carbs |
30.2g Fat |
69.3g Protein
1
serving
Barbeque Tempeh Sandwiches
415.0 Calories |
65.6g Carbs |
11.0g Fat |
14.7g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Barbeque Tempeh Sandwiches
scaled to 1 serving
1/4 medium
Onions
1/2 medium
Red bell pepper
1 roll
Hard rolls
1/4 cup
Tempeh
1/4 cup
Barbecue sauce
3/4 tsp
Vegetable oil
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
Barbeque Tempeh Sandwiches
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
Chop onion. Seed & chop pepper. Split and toast rolls.
Heat oil in a skillet over medium heat. Add the red peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
Spoon the tempeh mixture onto kaiser rolls, and serve.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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