Breakfast
1102.7 Calories |
124.2g Carbs |
45.9g Fat |
56.0g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Protein Southwest Scramble
scaled to 2 bowl
8 large
Egg white
1 link
Sausage
4 tsp
Olive oil
2 medium
Onions
1 cup, chopped
Red bell pepper
2 cup
Spinach
2 medium whole
Tomatoes
2 dash
Salt
2 dash
Pepper
Apples
2
medium (3" dia)
Apples
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
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)
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
1125.8 Calories |
38.5g Carbs |
45.6g Fat |
132.8g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
1068.6 Calories |
102.9g Carbs |
37.2g Fat |
75.0g Protein
2
serving
Brown Sugar Salmon
605.2 Calories |
28.7g Carbs |
22.5g Fat |
68.3g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Brown Sugar Salmon
scaled to 2 serving
1/8 cup packed
Brown sugar
1 tbsp
Dijon mustard
1/2 tsp
Salt
1/2 tsp
Pepper
12 oz
Atlantic salmon
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Brown Sugar Salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 7 to 10 minutes. Each serving is a 6 oz fillet (170 grams before cooking).
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
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