Breakfast
781.2 Calories |
63.4g Carbs |
48.3g Fat |
28.8g Protein
2
serving
Sticky Bun Chia Seed Pudding
644.0 Calories |
44.6g Carbs |
47.8g Fat |
14.7g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Sticky Bun Chia Seed Pudding
scaled to 2 serving
1 cup
Almond milk
4 tbsp
Organic Chia Seeds
1/3 tbsp
Raw Agave Nectar
1/2 tsp brownulated
Brown sugar
1/2 tsp
Cinnamon
1/2 tsp
Vanilla extract
1 1/2 tsp
Maple syrups
1/2 dash
Salt
3/8 cup, chopped
Pecans
Nonfat yogurt
245
g
Nonfat yogurt
|
Sticky Bun Chia Seed Pudding
In a medium bowl, whisk together almond milk, chia seeds, agave, brown sugar, cinnamon, and vanilla. Cover, and refrigerate at least two hours (can be prepared and left overnight as well).
To make the sticky pecans, add maple syrup and salt to a saucepan. Bring to a boil.
Remove from heat, and stir in pecans. Let pecans sit for 5 minutes. To serve, stir pudding well, then spoon sticky pecans over pudding and enjoy!
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Lunch
835.9 Calories |
46.0g Carbs |
21.7g Fat |
111.0g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|
Dinner
788.8 Calories |
27.5g Carbs |
46.7g Fat |
61.9g Protein
2
serving
Roasted Salmon
484.8 Calories |
0.4g Carbs |
27.0g Fat |
56.5g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Roasted Salmon
scaled to 2 serving
10 oz
Atlantic salmon
2 tsp
Olive oil
1 tsp, leaves
Tarragon
1 tbsp chopped
Chives
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
|
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F.
Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon with oil and sprinkle with herbs.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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