Breakfast
651.1 Calories |
108.2g Carbs |
10.7g Fat |
39.0g Protein
600
ml
Breakfast Fruit, Spinach and Oats Shake
429.0 Calories |
77.9g Carbs |
9.5g Fat |
14.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Breakfast Fruit, Spinach and Oats Shake
scaled to 600 ml
0.4 cup, unthawed
Blueberries, frozen
0.4 cup, unthawed
Strawberries
0.4 cup, sliced
Mangos
1 medium
Banana
0.4 cup
Spinach
1/3 cup
Oatmeal
1 cup
Almond milk
1 extra large
Egg
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Breakfast Fruit, Spinach and Oats Shake
Add into blender the fruit first, then spinnach, egg, oats and top off with almond milk. Blend until smooth and serve immediately.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
703.3 Calories |
75.9g Carbs |
17.2g Fat |
66.1g Protein
1
serving
Tuna & White Bean Salad
360.7 Calories |
43.2g Carbs |
8.3g Fat |
30.5g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g 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
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
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!
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
591.9 Calories |
44.7g Carbs |
29.1g Fat |
37.9g Protein
1
serving
Easy Grilled Lemon Chicken
166.3 Calories |
3.9g Carbs |
3.4g Fat |
29.3g Protein
1
serving
Buttered Egg Noodles
425.6 Calories |
40.8g Carbs |
25.7g Fat |
8.6g Protein
|
Easy Grilled Lemon Chicken
scaled to 1 serving
2 1/16 tbsp
Lemon juice
1 tbsp
Soy sauce
1/8 tsp
Ginger
1/16 tsp
Pepper
1/2 breast
Chicken breast
Buttered Egg Noodles
scaled to 1 serving
3/8 cup
Water
1 tbsp
Butter
1/2 cube
Chicken broth bouillon
2 oz
Egg noodles
|
Easy Grilled Lemon Chicken
Rinse chicken breasts and pat dry with paper towels. Stir together the lemon juice, soy sauce, ginger, and black pepper in a bowl; pour into a large, resealable plastic bag. Add the chicken breasts, seal the bag, and massage to evenly coat chicken with lemon juice mixture. Place in refrigerator to marinate at least 20 minutes, or up to 24 hours.
Preheat an outdoor grill for medium-high heat. Lightly oil grill grate, and place about 4 inches from heat source.
Drain and discard marinade from the bag, and place chicken on preheated grill. Cook until chicken is no longer pink and juices run clear, 6 to 8 minutes on each side.
Buttered Egg Noodles
Bring water, 2 boullion cubes and 1/2 stick of butter to boil using med to high heat. (1 stick = 8 tablespoons).
Add egg noodles.
Cook until noodles are desired texture.
(About 6-8 minutes) During last minute of cooking add remaining 1/2 stick of butter.
(You may add additional butter if desired. Also you may use 1 can of chicken broth instead of bullion. I suggest using bullion).
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