Breakfast
1161.1 Calories |
119.1g Carbs |
45.9g Fat |
81.9g Protein
2
serving
Chocolate peanut protein shake
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Chocolate peanut protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup
Reduced fat milk
4 tbsp
Peanut butter
2 medium
Banana
Blueberries
148
g
Blueberries
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Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
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Lunch
1127.3 Calories |
128.0g Carbs |
25.3g Fat |
98.1g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cheddar cheese
57
g
Cheddar cheese
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
|
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.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
1134.6 Calories |
65.5g Carbs |
64.6g Fat |
80.8g Protein
2
serving
Grilled Jerk Pork Chops
541.2 Calories |
11.1g Carbs |
29.9g Fat |
54.8g Protein
2
serving
Peanut butter and Tomato Toast
593.4 Calories |
54.4g Carbs |
34.8g Fat |
26.0g Protein
|
Grilled Jerk Pork Chops
scaled to 2 serving
1/2 tsp
Cayenne pepper
1/8 tsp
Nutmeg
1/2 tsp
Allspice
1/4 cup, chopped
Onions
1 tsp, ground
Thyme
1 tsp
Salt
1 tsp
Sugar
1/8 tsp
Cinnamon
2 chop without refuse
Pork loin, center rib (chops or roasts)
1/2 tsp
Pepper
Peanut butter and Tomato Toast
scaled to 2 serving
2 slice
Whole-wheat bread
4 tbsp
Peanut butter
2 cup, chopped or sliced
Tomatoes
2 tsp
Pepper
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Grilled Jerk Pork Chops
PREPARATION: Chop onion, crumble thyme.
Prepare grill.
Mince and mash onion to a coarse paste with thyme, sugar, salt, and spices. Pat pork chops dry and rub all over with jerk paste. Grill pork on an oiled rack set 5 to 6 inches over glowing coals 4 minutes on each side, or until just cooked through. (Alternatively, pork may be grilled in a hot well-seasoned ridged grill pan over moderately high heat.)
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
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