Breakfast
1072.1 Calories |
88.0g Carbs |
47.9g Fat |
72.5g Protein
2
serving
German French Toast
868.9 Calories |
64.0g Carbs |
46.8g Fat |
46.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
German French Toast
scaled to 2 serving
1/2 tsp
Butter
1 jumbo
Egg
1/4 cup
Reduced fat milk
4 slice, large
White bread
4 slice
Muenster cheese
Oranges
1
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
German French Toast
Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk.
Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
|
Lunch
1143.5 Calories |
161.9g Carbs |
21.3g Fat |
86.7g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
2
serving
Cucumber & Hummus
235.4 Calories |
25.1g Carbs |
12.0g Fat |
11.1g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
Cucumber & Hummus
scaled to 2 serving
1/2 cup
Hummus
2 cup slices
Cucumber
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
1074.8 Calories |
53.4g Carbs |
37.0g Fat |
128.7g Protein
2
serving
Easy Parmesan Crusted Chicken
507.2 Calories |
12.4g Carbs |
23.4g Fat |
57.9g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
|
Easy Parmesan Crusted Chicken
scaled to 2 serving
1/4 cup
Light mayonnaise
2 1/2 tbsp
Parmesan cheese
2 half breast
Chicken breast
1 tbsp
Bread crumbs
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|