Breakfast
724.4 Calories |
78.0g Carbs |
29.8g Fat |
38.6g Protein
1
serving
Grapefruit & Ginger Chia Pudding
450.0 Calories |
40.3g Carbs |
29.0g Fat |
10.5g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Grapefruit & Ginger Chia Pudding
scaled to 1 serving
1/4 cup
Coconut milk
3/4 cup
Almond milk
3 tbsp
Organic Chia Seeds
1/2 tsp
Ginger root
1/2 medium
Grapefruit
1/2 tsp
Vanilla extract
2 tbsp
Coconut meat
1 tsp
Maple syrups
Nonfat yogurt
490
g
Nonfat yogurt
|
Grapefruit & Ginger Chia Pudding
In a large bowl whisk together the canned coconut milk, almond milk, chia seeds, ginger, vanilla, and maple syrup.
Cover and refrigerate for at least 2 hours to thicken, whisking or shaking occasionally (can leave overnight).
Spoon the pudding into individual servings, top with grapefruit slices and coconut, and serve.
|
Lunch
791.2 Calories |
45.8g Carbs |
30.9g Fat |
81.7g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
823.7 Calories |
17.2g Carbs |
60.1g Fat |
57.2g Protein
2
serving
Peppered steaks with blue cheese
703.9 Calories |
6.1g Carbs |
52.6g Fat |
50.8g Protein
2
serving
Fried Broccoli
119.8 Calories |
11.1g Carbs |
7.5g Fat |
6.4g Protein
|
Peppered steaks with blue cheese
scaled to 2 serving
1/2 lb
Beef tenderloin
1/2 tsp
Pepper
1/2 tbsp
Olive oil
2 tbsp
Beef broth or bouillon canned soup
1 1/2 cup diced
Mushrooms
1/2 oz
Blue cheese
1 tbsp
Spinach
Fried Broccoli
scaled to 2 serving
1/2 package
Broccoli
1/2 tbsp
Olive oil
1/4 tsp
Crushed red pepper flakes
1/2 tsp
Salt
|
Peppered steaks with blue cheese
Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat.
Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time.
Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm.
Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves.
One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
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