Breakfast
711.4 Calories |
125.7g Carbs |
9.4g Fat |
40.6g Protein
1
bowl
Dark Chocolate Oatmeal
249.3 Calories |
43.1g Carbs |
7.5g Fat |
7.8g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Dark Chocolate Oatmeal
scaled to 1 bowl
1/4 tsp
Salt
2 tsp
Cocoa
2 tbsp
Brown sugar
10 grams
Almonds
1/4 cup
Soymilk
0.3 cup
Oatmeal
Nonfat yogurt
490
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
Dark Chocolate Oatmeal
Bring 2/3 cup water and salt to a boil over high heat.
Turn heat down to medium, and add oats. Cook until nearly thick, about 3 minutes.
Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds.
Remove from heat,transfer to a a bowl and serve with toppings and soy milk.
|
Lunch
635.7 Calories |
53.1g Carbs |
7.2g Fat |
93.9g Protein
1
serving
Tuna-Stuffed Tomato
270.9 Calories |
13.5g Carbs |
4.5g Fat |
45.7g Protein
2
serving
Yogurt & Strawberries
364.8 Calories |
39.6g Carbs |
2.7g Fat |
48.2g Protein
|
Tuna-Stuffed Tomato
scaled to 1 serving
1 large whole
Tomatoes
1 can
Tuna
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
1 stalk
Onions
1/2 cup,
Cottage cheese
Yogurt & Strawberries
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, halves
Strawberries
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
759.9 Calories |
41.2g Carbs |
26.3g Fat |
88.5g Protein
1
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
545.1 Calories |
21.4g Carbs |
23.9g Fat |
60.0g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 1 chicken
1 breast
Chicken breast
3/4 tbsp
Olive oil
1/8 cup chopped
Red Onion
1 cup
Spinach
1/2 tbsp
Vinegar
1/2 large
Pears
1/2 tbsp
Parsley
3/16 cup, crumbled, not packed
Blue cheese
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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