Breakfast
584.7 Calories |
79.4g Carbs |
8.9g Fat |
48.4g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Natural granola with raisins
41
g
Natural granola with raisins
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
568.5 Calories |
21.7g Carbs |
37.7g Fat |
44.2g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Cheddar cheese
28
g
Cheddar cheese
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
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Dinner
477.3 Calories |
24.0g Carbs |
27.4g Fat |
35.6g Protein
1
serving
Basic chicken salad
293.9 Calories |
6.3g Carbs |
16.5g Fat |
29.6g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Basic chicken salad
scaled to 1 serving
2 tbsp
Light mayonnaise
1/16 tsp
Pepper
1/8 cup, slivered
Almonds
1/4 stalk, medium
Celery
3/4 tsp
Lemon juice
1 half breast
Chicken breast
Cauliflower rice
scaled to 1 serving
1/4 head, medium
Cauliflower
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Garlic powder
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
Basic chicken salad
Cook chicken breasts to preference, either pan fried (8 minutes a side on medium-high heat) or baked (400F for 20 minutes) until there's no pink in the middle. Chop chicken breast into pieces.
Optionally roast almonds in a frying pan. Chop celery. In a medium bowl, mix together mayonnaise, lemon juice, and pepper. Toss with chicken, almonds, and celery.
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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