Breakfast
494.3 Calories |
58.0g Carbs |
18.2g Fat |
27.4g Protein
1
bowl
Protein Southwest Scramble
335.3 Calories |
25.0g Carbs |
15.9g Fat |
24.0g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Protein Southwest Scramble
scaled to 1 bowl
4 large
Egg white
1/2 link
Sausage
2 tsp
Olive oil
1 medium
Onions
1/2 cup, chopped
Red bell pepper
1 cup
Spinach
1 medium whole
Tomatoes
1 dash
Salt
1 dash
Pepper
Natural granola with raisins
41
g
Natural granola with raisins
|
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)
|
Lunch
578.0 Calories |
72.0g Carbs |
18.1g Fat |
36.4g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g 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
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
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.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
|
Dinner
472.8 Calories |
26.1g Carbs |
28.2g Fat |
29.8g Protein
1
serving
Balsamic Salmon
298.3 Calories |
3.7g Carbs |
20.7g Fat |
22.7g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Balsamic Salmon
scaled to 1 serving
1/2 dash
Salt
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 tbsp
Lemon juice
1/2 clove
Garlic
4 oz
Atlantic salmon
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Balsamic Salmon
Combine olive oil, fresh garlic, lemon juice, balsamic vinegar, and salt in a small bowl.
Coat salmon fillet on both sides with mixture.
Broil salmon in oven 4" from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1" thick, you may have to turn once halfway through the broiling.
Serve with extra balsamic vinegar to taste.
Carrots with Hummus
Dip carrots into hummus, eat.
|