Breakfast
540.3 Calories |
107.8g Carbs |
7.8g Fat |
20.4g Protein
1
bowl
Banana oatmeal
494.2 Calories |
96.8g Carbs |
7.4g Fat |
19.4g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Banana oatmeal
scaled to 1 bowl
1 cup
Reduced fat milk
1 cup
Oatmeal
1 medium
Banana
Strawberries
144
g
Strawberries
|
Banana oatmeal
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes.
Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
|
Lunch
397.6 Calories |
50.3g Carbs |
8.6g Fat |
31.7g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Tuna & White Bean Salad
scaled to 1 serving
3/4 cup
White beans
1/2 can
Tuna
1 stalk
Onions
1/2 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Pepper
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
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Dinner
707.7 Calories |
32.1g Carbs |
25.5g Fat |
85.1g Protein
1
serving
Roasted Cod on Large Garlic Croutons
517.7 Calories |
19.4g Carbs |
23.1g Fat |
56.4g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Roasted Cod on Large Garlic Croutons
scaled to 1 serving
1 1/4 tbsp
Olive oil
1 fillet
Cod
1 medium whole
Tomatoes
3/4 cloves, minced
Garlic
1/8 cup leaves, whole
Basil
1 slice
Whole-wheat bread
1/8 cup, chopped
Onions
1 1/4 oz, boneless
Anchovy
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Roasted Cod on Large Garlic Croutons
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato
mixture to taste with salt and pepper.
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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