Breakfast
520.3 Calories |
71.5g Carbs |
7.0g Fat |
45.4g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Apples
1
medium (3" dia)
Apples
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
503.7 Calories |
46.4g Carbs |
6.1g Fat |
70.2g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
750.9 Calories |
73.6g Carbs |
19.2g Fat |
66.9g Protein
1
bagel
Chicken & Mayo Bagel
622.6 Calories |
60.7g Carbs |
11.4g Fat |
65.0g Protein
2
serving
Plain Popcorn
128.3 Calories |
13.0g Carbs |
7.8g Fat |
1.9g Protein
|
Chicken & Mayo Bagel
scaled to 1 bagel
1 breast
Chicken breast
1 medium bagel
Bagels
3 slice, medium
Tomatoes
2 leaf, large
Lettuce
1 tbsp
Light mayonnaise
Plain Popcorn
scaled to 2 serving
5/8 oz
Popcorn
1/2 tbsp
Vegetable oil
|
Chicken & Mayo Bagel
Slice the bagel in half, and if desired toast lightly.
Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Slice the cooked chicken breast into 1/2cm thick slices.
Slice the Tomatoes into 1/2cm thick slices.
Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
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