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Breakfast
940.3 Calories |
121.9g Carbs |
32.6g Fat |
49.4g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
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Protein Southwest Scramble
scaled to 2 bowl
Apples
2
medium (3" dia)
Apples
Cinnamon Apple Bites
scaled to 1 serving
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Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1024.1 Calories |
79.8g Carbs |
28.5g Fat |
117.6g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
2
cup
Basic protein shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Yogurt & Strawberries
364.8 Calories |
39.6g Carbs |
2.7g Fat |
48.2g Protein
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Spinach salad
scaled to 1 serving
Basic protein shake
scaled to 2 cup
Yogurt & Strawberries
scaled to 2 serving
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Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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Dinner
1408.5 Calories |
127.0g Carbs |
32.0g Fat |
150.1g Protein
3
serving
Chicken Kabobs
855 Calories |
100.0g Carbs |
11.1g Fat |
84.8g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
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Chicken Kabobs
scaled to 3 serving
Peanut Butter & Celery
scaled to 1 serving
Cottage Cheese with Radishes
scaled to 2 serving
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Chicken Kabobs
Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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