Breakfast
415.3 Calories |
65.5g Carbs |
15.8g Fat |
9.0g Protein
1
serving
Blueberry Almond Chia Pudding
320.7 Calories |
40.3g Carbs |
15.4g Fat |
8.6g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Blueberry Almond Chia Pudding
scaled to 1 serving
1 cup
Almond milk
1/2 cup
Blueberries
2 tbsp
Organic Chia Seeds
2 tsp
Honey
8 almond
Almonds
Apples
1
medium (3" dia)
Apples
|
Blueberry Almond Chia Pudding
Using a resealable container, add the milk, blueberries, chia seeds and honey. Stir ingredients to incorporate. Place lid on container, and refrigerate for 15 minutes and enjoy right away or refrigerate for a few hours or overnight. Just before eating, chop almonds and add to the pudding.
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Lunch
415.6 Calories |
32.2g Carbs |
16.3g Fat |
37.7g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Veggie Nori Roll
scaled to 1 serving
2 tbsp
Hummus
1/4 cup
Alfalfa sprouts
1/4 cup strips or slices
Carrots
1/4 cup slices
Cucumber
1 sheets
Seaweed
1/4 cup, sliced
Avocados
1 tbsp
Nutritional Yeast
1 dash
Salt
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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Dinner
625.8 Calories |
45.7g Carbs |
31.2g Fat |
40.2g Protein
1
serving
Chicken club sandwich
625.8 Calories |
45.7g Carbs |
31.2g Fat |
40.2g Protein
|
Chicken club sandwich
scaled to 1 serving
3 slice
Whole-wheat bread
3 leaf outer
Lettuce
2 tbsp
Light mayonnaise
4 1/2 slice, medium
Tomatoes
6 strip cooked
Bacon
1/2 unit
Chicken light meat
|
Chicken club sandwich
Spread mayonnaise over 1 side of each slice of toast. Place 1 lettuce leaf and some of the chicken on each top of toast slices.
Cover with second toast slice, mayonnaise side up. Top with lettuce leaf, 3 slices tomato and 2 slices bacon. Sprinkle with salt and pepper.
Cover with third toast slice, mayonnaise side down; secure with wooden picks. To serve, cut diagonally into triangles.
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