Breakfast
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
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Lunch
410.3 Calories |
32.0g Carbs |
23.1g Fat |
25.2g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Carrots with Hummus
Dip carrots into hummus, eat.
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Dinner
440.9 Calories |
13.5g Carbs |
25.8g Fat |
39.2g Protein
1
serving
Broiled Mackerel with Onion and Pickle Butter
353.5 Calories |
5.4g Carbs |
19.7g Fat |
37.1g Protein
1
serving
Dry-Curried Green Beans
87.3 Calories |
8.1g Carbs |
6.1g Fat |
2.2g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 1 serving
1/16 stick
Butter
0.022 fruit without seeds
Lemons
1/16 tsp
Salt
1/16 cup, chopped
Pickles
2/3 tsp
Dijon mustard
1 fillet
Mackerel
1/16 tsp
Pepper
1 1/3 onion
Onions
Dry-Curried Green Beans
scaled to 1 serving
1/8 tsp
Salt
1/4 cup
Water
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Butter
3/16 tsp
Curry powder
0.031 tsp
Cayenne pepper
0.031 tsp
Pepper
|
Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
Dry-Curried Green Beans
PREPARATION: Trim green beans.
Bring all ingredients to a boil in a 12-inch heavy skillet, then simmer briskly, partially covered, stirring occasionally, until beans are crisp-tender and liquid is reduced to about 2 tablespoons, 6 to 9 minutes.
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