Breakfast
1122.8 Calories |
108.7g Carbs |
45.8g Fat |
81.8g Protein
2
serving
Chocolate peanut protein shake
1076.7 Calories |
97.6g Carbs |
45.4g Fat |
80.8g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Chocolate peanut protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup
Reduced fat milk
4 tbsp
Peanut butter
2 medium
Banana
Strawberries
144
g
Strawberries
|
Chocolate peanut protein shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well. The chocolate part comes from using chocolate protein powder, but other flavors can work as well, or you can add a teaspoon of cocoa if you have unflavored protein.
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Lunch
1074.3 Calories |
122.1g Carbs |
39.7g Fat |
59.9g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Granola
122
g
Granola
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
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Dinner
1040.9 Calories |
103.3g Carbs |
13.5g Fat |
129.9g Protein
2
serving
Easy Teriyaki Chops
345.0 Calories |
11.2g Carbs |
8.8g Fat |
52.5g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
|
Easy Teriyaki Chops
scaled to 2 serving
1/4 cup
Soy sauce
1 tbsp
Red wine vinegar
1 tsp
Honey
1 tsp
Garlic powder
2 chop, excluding refuse
Pork sirloin (chops or roasts)
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
Yogurt & Pineapple
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, crushed, sliced, or chunks
Pineapple
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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