Breakfast
468.3 Calories |
58.1g Carbs |
16.8g Fat |
26.1g Protein
1
bowl
Protein Southwest Scramble
335.3 Calories |
25.0g Carbs |
15.9g Fat |
24.0g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Protein Southwest Scramble
scaled to 1 bowl
4 large
Egg white
1/2 link
Sausage
2 tsp
Olive oil
1 medium
Onions
1/2 cup, chopped
Red bell pepper
1 cup
Spinach
1 medium whole
Tomatoes
1 dash
Salt
1 dash
Pepper
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Fruit Salad
|
Lunch
272.7 Calories |
16.8g Carbs |
15.9g Fat |
19.3g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
1
medium
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Red bell pepper
1
medium
Red bell pepper
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
|
Dinner
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
1
breast
Grilled Chicken Mediterranean
419.9 Calories |
4.0g Carbs |
20.0g Fat |
53.9g Protein
|
Grilled Chicken Mediterranean
scaled to 1 breast
1/4 cup cherry tomatoes
Cherry tomatoes
1/4 cup
Olives
3/4 tbsp, drained
Capers
3/4 tbsp
Olive oil
1 full breast
Chicken breast
1 dash
Salt
1 dash
Pepper
|
Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
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