Breakfast
580.2 Calories |
87.2g Carbs |
9.4g Fat |
44.3g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Fruit yogurt smoothie
scaled to 1 shake
1/2 cup
Reduced fat milk
1 1/2 tbsp, ground
Flaxseed
1 tbsp
Honey
1/2 cup, whole
Strawberries
4 oz
Nonfat greek yogurt
1 medium
Banana
30 grams
Whey protein powder
Blueberries
148
g
Blueberries
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
|
Lunch
545.7 Calories |
38.4g Carbs |
36.3g Fat |
24.0g Protein
1
serving
Nutburgers
336.7 Calories |
27.7g Carbs |
20.1g Fat |
15.4g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Nutburgers
scaled to 1 serving
2 tbsp
Water
1/8 cup, hulled
Sunflower seed kernels
2 2/3 tbsp
Bulgur
1 tsp
Soy sauce
13/16 extra large
Egg
9/16 oz
Cashew nuts
1/3 cloves, minced
Garlic
3/16 tsp
Pepper or hot sauce
3/16 tsp
Chili powder
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Nutburgers
PREPARATION: Be sure sunflower seed kernels are hulled. Mince garlic.
In a saucepan, bring the water, bulgur, and soy sauce to a boil. Remove from heat, cover, and set aside for 10 minutes, or until all the liquid has been absorbed.
Grind cashews and sunflower seeds in a food processor to a fine meal.
In a large bowl, mix the cooked bulgur, ground cashews and sunflower seeds, eggs, chili powder, garlic, and hot pepper sauce. Cover, and refrigerate for 4 hours to blend flavors.
Prepare the grill for medium heat.
Form the bulgur mixture into 6 patties. To prevent the patties from crumbling, spray a piece of foil with cooking spray, and place on the grill. Grill the patties 10 minutes, turning once, or until heated through and browned. Cooking time may vary according to thickness of patties and heat level.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
666.5 Calories |
29.9g Carbs |
40.5g Fat |
47.0g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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