Breakfast
654.9 Calories |
98.8g Carbs |
11.2g Fat |
46.7g Protein
1
shake
Fruit yogurt smoothie
495.8 Calories |
65.8g Carbs |
8.9g Fat |
43.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g 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
Natural granola with raisins
41
g
Natural granola with raisins
|
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
649.9 Calories |
48.1g Carbs |
34.8g Fat |
36.8g Protein
1
sandwich
Reuben Sandwich
529.2 Calories |
35.3g Carbs |
28.8g Fat |
31.2g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Reuben Sandwich
scaled to 1 sandwich
2 slice, regular
Rye bread
2 oz
Cured beef, corned beef
2 tbsp
Sauerkraut
2 slice
Swiss cheese
1 tsp
Dijon mustard
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
Reuben Sandwich
Toast the bread
Heat the Corned beef
Put it all on the sandwich
serve with pickles
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
|
Dinner
657.5 Calories |
11.9g Carbs |
39.5g Fat |
63.9g Protein
1
serving
Healthy Caesar Salad
460.5 Calories |
6.3g Carbs |
22.1g Fat |
57.6g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Healthy Caesar Salad
scaled to 1 serving
1 tbsp
Caesar salad dressing
3 cup
Spinach
1 breast
Chicken breast
1 tbsp
Olive oil
1 tbsp
Parmesan cheese
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
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