Breakfast
1139.1 Calories |
47.1g Carbs |
82.0g Fat |
63.4g Protein
2
sandwich
Smoked salmon and cottage sandwich
455.0 Calories |
33.3g Carbs |
10.7g Fat |
54.3g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Smoked salmon and cottage sandwich
scaled to 2 sandwich
6 oz, boneless
Chinook salmon
4 oz
Cottage cheese
6 slice, medium
Tomatoes
2 slice
Whole-wheat bread
Pecans
99
g
Pecans
|
Smoked salmon and cottage sandwich
Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.
|
Lunch
1010.8 Calories |
66.4g Carbs |
47.6g Fat |
84.3g Protein
2
salad
Maple Pear Spinach & Ham Salad
405.5 Calories |
24.7g Carbs |
29.7g Fat |
14.1g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 2 salad
2 tsp
Red wine vinegar
2 tbsp
Olive oil
4 cup
Spinach
2 oz
Sliced ham
1/2 cup, sliced
Red bell pepper
1/2 cup slices
Cucumber
1/2 cup, slices
Pears
1 tsp
Maple syrups
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
1012.2 Calories |
78.5g Carbs |
18.9g Fat |
131.4g Protein
2
serving
Chicken Salad on Apple Slices
953.2 Calories |
64.7g Carbs |
18.6g Fat |
130.1g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g Protein
|
Chicken Salad on Apple Slices
scaled to 2 serving
2 breast
Chicken breast
1 tsp
Olive oil
1/4 cup
Cranberries
1/4 cup chopped
Celery
8 oz
Nonfat greek yogurt
1 large
Apples
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
|
Chicken Salad on Apple Slices
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.
Combine chopped, cooked chicken breast with chopped celery, cranberries, and yogurt. Slice apples into thin slices and serve with chicken salad.
|