Breakfast
459.3 Calories |
58.7g Carbs |
9.7g Fat |
36.2g Protein
1
shake
Vanilla Protein Milkshake
378.8 Calories |
37.1g Carbs |
9.5g Fat |
35.7g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
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Vanilla Protein Milkshake
scaled to 1 shake
1/2 cup
Vanilla ice cream
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
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Vanilla Protein Milkshake
Mix in blender.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
542.7 Calories |
39.4g Carbs |
16.2g Fat |
57.3g Protein
1
rollup
Chicken Caesar Wraps
370.5 Calories |
31.3g Carbs |
13.9g Fat |
28.9g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Chicken Caesar Wraps
scaled to 1 rollup
1/2 cup, chopped or diced
Chicken, meat only
3/4 cup shredded
Lettuce
1 strip cooked
Bacon
1 1/4 tbsp
Parmesan cheese
2 tbsp
Caesar salad dressing
1 tortilla
Tortillas
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
329.9 Calories |
11.0g Carbs |
10.1g Fat |
47.3g Protein
1
serving
Steamed Snapper with Ginger, Lime, and Cilantro
307.7 Calories |
6.3g Carbs |
9.8g Fat |
46.3g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 1 serving
1/2 tbsp
Ginger root
1 fl oz
Clam and tomato juice
1/2 tbsp
Soy sauce
1/2 tbsp
Sesame oil
2 1/2 tbsp
Fresh cilantro
1 tbsp chopped
Scallions
1/2 tsp
Fish sauce
1 tbsp
Lime juice
1 fillet
Snapper
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
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