Breakfast
429.0 Calories |
77.9g Carbs |
9.5g Fat |
14.0g Protein
600
ml
Breakfast Fruit, Spinach and Oats Shake
429.0 Calories |
77.9g Carbs |
9.5g Fat |
14.0g Protein
|
Breakfast Fruit, Spinach and Oats Shake
scaled to 600 ml
0.4 cup, unthawed
Blueberries, frozen
0.4 cup, unthawed
Strawberries
0.4 cup, sliced
Mangos
1 medium
Banana
0.4 cup
Spinach
1/3 cup
Oatmeal
1 cup
Almond milk
1 extra large
Egg
|
Breakfast Fruit, Spinach and Oats Shake
Add into blender the fruit first, then spinnach, egg, oats and top off with almond milk. Blend until smooth and serve immediately.
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Lunch
453.0 Calories |
31.7g Carbs |
16.8g Fat |
44.8g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
1
serving
Yogurt & Cantaloupe
188.2 Calories |
21.2g Carbs |
1.2g Fat |
24.4g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Yogurt & Cantaloupe
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, cubes
Melons
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
|
Dinner
467.2 Calories |
56.9g Carbs |
11.1g Fat |
36.9g Protein
1
serving
Chicken Stir-Fry
362.2 Calories |
30.0g Carbs |
10.7g Fat |
35.6g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Chicken Stir-Fry
scaled to 1 serving
1 tbsp
Oyster sauce
1 tbsp
Soy sauce
1/8 tsp
Salt
1/2 breast
Chicken breast
1 clove
Garlic
1 medium
Scallions
1/2 tbsp
Vegetable oil
1/2 tbsp
Cornstarch
1/2 medium
Red bell pepper
1/2 package yields
Peas
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Chicken Stir-Fry
Chop the chicken. Place the oyster sauce, soy sauce, cornstarch, and salt in a medium bowl and whisk to combine. Add the chicken, toss to thoroughly coat with the marinade, and let sit, uncovered and at room temperature, for 15 minutes. Meanwhile, prepare the remaining ingredients.
Core and remove the seeds from the pepper and cut it into 1/4-inch slices; set aside. Rinse and dry the peas and set them aside. Finely chop the garlic and place it in a large bowl. Trim the ends of the scallions, cut them into 1/4-inch pieces, and add to the bowl with the garlic; set aside.
When the chicken is ready, heat a 14-inch flat-bottomed wok or large frying pan (do not use nonstick) over high heat until a bead of water dances when dropped in the pan, about 1 to 2 minutes.
Drizzle 1 teaspoon of the oil around the perimeter of the wok or pan and add the sliced bell pepper. Using a metal spatula, stir-fry until crisp-tender and charred in spots, about 1 to 2 minutes. Transfer to the large bowl with the garlic and scallions.
Drizzle 1 tsp of the oil around the perimeter of the wok or pan and add the peas. Stir-fry until crisp-tender, about 1 to 2 minutes. Transfer to the large bowl with the peppers, garlic, and scallions.
Drizzle the remaining tablespoon of oil around the perimeter of the wok or pan. Add the chicken along with the marinade, and arrange the chicken in an even layer. Let it sear undisturbed until golden brown on the bottom, about 1 to 2 minutes, then stir-fry until golden brown all over and cooked through, about 2 minutes more.
Add the garlic, scallions, peppers, and peas. Stir-fry until the marinade has thickened, is glossy, and coats the chicken and vegetables, about 1 to 2 minutes more. Serve immediately.
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