Breakfast
768.7 Calories |
95.7g Carbs |
19.0g Fat |
55.5g Protein
1
bowl
Protein Southwest Scramble
335.3 Calories |
25.0g Carbs |
15.9g Fat |
24.0g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Protein Southwest Scramble
scaled to 1 bowl
4 large
Egg white
1/2 link
Sausage
2 tsp
Olive oil
1 medium
Onions
1/2 cup, chopped
Red bell pepper
1 cup
Spinach
1 medium whole
Tomatoes
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Natural granola with raisins
41
g
Natural granola with raisins
|
Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
|
Lunch
1077.3 Calories |
107.8g Carbs |
13.6g Fat |
129.7g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
stalk, medium (7-1/2" - 8" long)
(80 g)
Celery
12.8 Calories |
2.4g Carbs |
0.1g Fat |
0.6g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Celery
2
stalk, medium (7-1/2" - 8" long)
Celery
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
955.1 Calories |
54.8g Carbs |
38.0g Fat |
107.1g Protein
2
serving
Broiled sesame tofu
471.0 Calories |
25.5g Carbs |
26.4g Fat |
43.1g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Broiled sesame tofu
scaled to 2 serving
1 tbsp
Soy sauce
3/4 tsp
Vegetable oil
1/2 dash
Pepper
1 cup chopped
Carrots
1 cup
Tofu
1/2 tsp
Balsamic vinegar
1/2 large
Scallions
1/8 tsp
Sesame oil
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Broiled sesame tofu
Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|