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.
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Lunch
695.4 Calories |
40.6g Carbs |
42.5g Fat |
40.3g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
803.1 Calories |
59.8g Carbs |
31.8g Fat |
72.8g Protein
1
serving
Goat Cheese and Spinach Turkey Burgers
399.7 Calories |
21.4g Carbs |
17.5g Fat |
40.8g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
1
serving
Cottage Cheese & Apricots
241.1 Calories |
26.5g Carbs |
2.5g Fat |
29.1g Protein
|
Goat Cheese and Spinach Turkey Burgers
scaled to 1 serving
3/8 lb
Ground turkey
1 roll
Hamburger bun
1/4 cup
Spinach
1/4 oz
Goat cheese
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
Cottage Cheese & Apricots
scaled to 1 serving
1/4 cup, halves
Apricots, dried
1 cup,
Cottage cheese
|
Goat Cheese and Spinach Turkey Burgers
Preheat the oven broiler.
In a medium bowl, mix ground turkey, spinach, and goat cheese. Form the mixture into 4 patties.
Arrange patties on a broiler pan, and place in the center of the preheated oven 15 minutes, or until done.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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