Breakfast
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
|
Blueberry Shake
scaled to 2 cups
1 cup
Oatmeal
1 cup, frozen
Blueberries, wild
1 cup
Reduced fat milk
40 grams
Whey protein powder
1 tbsp
Peanut butter
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
715.0 Calories |
47.6g Carbs |
18.6g Fat |
85.7g Protein
1
rollup
Chicken Caesar Wraps
370.5 Calories |
31.3g Carbs |
13.9g Fat |
28.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g 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
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
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!
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
734.0 Calories |
33.5g Carbs |
48.3g Fat |
53.6g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
|