Breakfast
1252.0 Calories |
86.7g Carbs |
67.2g Fat |
78.9g Protein
3
bowl
Protein Southwest Scramble
1005.8 Calories |
75.0g Carbs |
47.7g Fat |
71.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Protein Southwest Scramble
scaled to 3 bowl
12 large
Egg white
1 1/2 link
Sausage
6 tsp
Olive oil
3 medium
Onions
1 1/2 cup, chopped
Red bell pepper
3 cup
Spinach
3 medium whole
Tomatoes
3 dash
Salt
3 dash
Pepper
Strawberries
144
g
Strawberries
Bacon
scaled to 4 strips
4 strip
Bacon
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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)
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1067.5 Calories |
70.3g Carbs |
88.1g Fat |
21.0g Protein
2
serving
Spinach salad
350.5 Calories |
21.6g Carbs |
28.5g Fat |
10.6g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
|
Spinach salad
scaled to 2 serving
10 cup
Spinach
4 large
Scallions
1 lemon yields
Lemon juice
2 tbsp
Olive oil
2 dash
Pepper
Avocados
2
fruit
Avocados
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
|
Dinner
1109.8 Calories |
42.3g Carbs |
71.3g Fat |
80.3g Protein
2
plate
Chicken Stir Fry
1080.3 Calories |
35.4g Carbs |
71.1g Fat |
79.6g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Chicken Stir Fry
scaled to 2 plate
1 tbsp
Coconut oil
1/2 fruit
Avocados
2 extra large
Egg
1 tbsp
Brown sugar
1 tbsp
Soy sauce
1 breast
Chicken breast
1 tbsp
Vegetable oil
1/2 medium
Red bell pepper
1/4 Tbsp
Corn Starch
1 cloves, minced
Garlic
1/4 cup, sliced
Almonds
8 spear
Asparagus
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Chicken Stir Fry
Slice up chicken is small pieces.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. coat chicken with marinade and refrigerate for at least 15 minutes.
In a small bowl, beat eggs with one tsp of water. Set aside.
Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender.
Remove chicken from marinade, reserving liquid. Heat 1 tablespoon vegetable oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side.
Return vegetables, eggs and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Top with almonds and avocado to serve. Can also be served over rice
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