Breakfast
396.8 Calories |
40.4g Carbs |
16.0g Fat |
25.2g Protein
1
bowl
Protein Southwest Scramble
335.3 Calories |
25.0g Carbs |
15.9g Fat |
24.0g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
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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
Oranges
1
fruit (2-5/8" dia)
Oranges
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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)
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Lunch
486.7 Calories |
64.0g Carbs |
10.1g Fat |
37.9g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Veggie wrap
scaled to 1 wrap
1 large
Carrots
1/8 cup, pieces or slices
Mushrooms
1/2 cup slices
Cucumber
2 spear
Broccoli
3 slice, medium
Tomatoes
1 tortilla
Tortillas
1 tbsp
Cream cheese
1 tbsp
Ranch dressing
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
479.5 Calories |
64.9g Carbs |
10.3g Fat |
37.9g Protein
1
bowl
Tuna Macaroni Goulash
332.5 Calories |
53.8g Carbs |
3.5g Fat |
24.9g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Tuna Macaroni Goulash
scaled to 1 bowl
1/2 cup spiral shaped
Macaroni
1/2 can
Corn
1/2 can
Tuna
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
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Tuna Macaroni Goulash
Cook macaroni as per directions on box.
Add drained tuna and corn.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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