Breakfast
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
|
Strawberry protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup, unthawed
Strawberries
2 cup
Reduced fat milk
2 tsp
Vanilla extract
1 medium
Banana
8 oz
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
263.4 Calories |
40.8g Carbs |
1.4g Fat |
25.2g Protein
1
ball
No-Bake Pumpkin, Raisin, Oatmeal Balls
51.0 Calories |
12.2g Carbs |
0.2g Fat |
1.0g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
scaled to 1 ball
1 1/3 tbsp
Oatmeal
0.021 cup
Raisins
1/16 tsp
Pumpkin pie spice
1/16 tsp
Vanilla extract
7/16 tbsp
Pumpkin
3/4 tsp
Honey
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
Have a serving plate ready near your work area. In medium bowl, combine oats, raisins and pumpkin spice. Add pumpkin, vanilla and honey. With clean hands, mix ingredients until well blended. Scoop 2 tsp of dough into your palm and roll into a ball (you may need to add a few drops of water to get the perfect consistency). Repeat until you have used all the dough.
Serve right away or refrigerate in a covered container up to 1 week.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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Dinner
619.7 Calories |
41.9g Carbs |
17.8g Fat |
73.7g Protein
1
serving
Tuna Patties
335.2 Calories |
21.4g Carbs |
8.3g Fat |
42.9g Protein
1
serving
Green Beans with Olive Oil
94.5 Calories |
7.8g Carbs |
7.0g Fat |
2.1g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Tuna Patties
scaled to 1 serving
1/4 tsp
Garlic powder
1 dash
Salt
1 tbsp chopped
Onions
1 can
Tuna
1/4 cup
Bread crumbs
1 extra large
Egg
Green Beans with Olive Oil
scaled to 1 serving
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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