Breakfast
363.5 Calories |
84.6g Carbs |
2.3g Fat |
10.4g Protein
1
bowl
Oatmeal and peaches
175.8 Calories |
39.6g Carbs |
1.3g Fat |
5.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Oatmeal and peaches
scaled to 1 bowl
1/2 cup
Water
1/2 cup slices
Peaches
1/2 cup
Oatmeal
1 tsp brownulated
Brown sugar
Melons
1
melon, medium (about 5" dia)
Melons
|
Oatmeal and peaches
Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
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Lunch
373.3 Calories |
30.5g Carbs |
13.7g Fat |
32.5g Protein
1
serving
Cucumber and Poppy Seed Salad
110.2 Calories |
12.9g Carbs |
6.0g Fat |
1.8g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Cucumber and Poppy Seed Salad
scaled to 1 serving
1 1/3 tbsp
Light mayonnaise
1/2 tbsp
Sour cream
1/2 tbsp
Vinegar
3/4 tsp
Honey
1/4 tsp
Poppy seed
1/8 tsp
Salt
1/16 tsp
Pepper
1 medium
Cucumber
1/4 small raw
Red Onion
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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Dinner
406.0 Calories |
63.3g Carbs |
10.7g Fat |
16.7g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
1
serving
Cauliflower rice
95.6 Calories |
7.1g Carbs |
7.1g Fat |
3.3g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
Cauliflower rice
scaled to 1 serving
1/4 head, medium
Cauliflower
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/4 tsp
Garlic powder
|
Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
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