Breakfast
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
|
Fruit yogurt smoothie
scaled to 1 shake
1/2 cup
Reduced fat milk
1 1/2 tbsp, ground
Flaxseed
1 tbsp
Honey
1/2 cup, whole
Strawberries
4 oz
Nonfat greek yogurt
1 medium
Banana
30 grams
Whey protein powder
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
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Lunch
461.3 Calories |
45.3g Carbs |
13.3g Fat |
40.2g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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Dinner
426.6 Calories |
5.9g Carbs |
25.7g Fat |
41.3g Protein
1
serving
Trout with Cucumber and Sour Cream
426.6 Calories |
5.9g Carbs |
25.7g Fat |
41.3g Protein
|
Trout with Cucumber and Sour Cream
scaled to 1 serving
1/4 tsp
Lemon peel
5/8 tsp
Lemon juice
3/4 tsp
Dill
1/4 cup
Sour cream
1/2 tbsp
Butter
6 1/4 oz
Trout
1/4 large
Cucumber
|
Trout with Cucumber and Sour Cream
PREPARATION: Peel cucumber and slice into thin rounds, chop dill, grate lemon peel, melt butter.
Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
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