Breakfast
668.3 Calories |
96.1g Carbs |
18.1g Fat |
39.6g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
Nonfat yogurt
245
g
Nonfat yogurt
Strawberries
144
g
Strawberries
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
|
Lunch
464.5 Calories |
55.1g Carbs |
14.1g Fat |
30.5g Protein
1
rollup
Chicken Caesar Wraps
370.5 Calories |
31.3g Carbs |
13.9g Fat |
28.9g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Chicken Caesar Wraps
scaled to 1 rollup
1/2 cup, chopped or diced
Chicken, meat only
3/4 cup shredded
Lettuce
1 strip cooked
Bacon
1 1/4 tbsp
Parmesan cheese
2 tbsp
Caesar salad dressing
1 tortilla
Tortillas
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Chicken Caesar Wraps
Place roasted chicken, shredded lettuce, chopped bacon, and parmesan cheese into a large bowl. Add dressing and toss together.
Spoon filling onto tortillas, roll up, and enjoy!
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
906.3 Calories |
35.4g Carbs |
19.1g Fat |
143.3g Protein
2
serving
Tuna Steak au Poivre
653.7 Calories |
6.2g Carbs |
16.5g Fat |
114.2g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Tuna Steak au Poivre
scaled to 2 serving
1 1/2 tbsp
Soy sauce
1 1/4 tsp
Peppercorn
1 tbsp
Vegetable oil
1/4 tsp
Ginger
16 oz, boneless
Tuna
1/4 tsp
Sugar
1/2 tbsp
Lime juice
1/2 tsp
Coriander seed
1/2 medium
Scallions
1 tbsp
Water
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Tuna Steak au Poivre
Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick.
Stir together soy sauce, water, lime juice, ginger, sugar, and scallion.
Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare.
Serve with dipping sauce.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|