Breakfast
490.5 Calories |
77.1g Carbs |
13.4g Fat |
21.2g Protein
1
serving
SuperGreen Chia Pudding
395.9 Calories |
51.9g Carbs |
13.1g Fat |
20.7g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
SuperGreen Chia Pudding
scaled to 1 serving
1/2 medium
Banana
4 oz
Nonfat greek yogurt
1/4 cup
Almond milk
1 cup
Spinach
1 tbsp
Maple syrups
1/2 tsp
Salt
2 tbsp
Organic Chia Seeds
1/8 cup
Granola
1 tbsp
Raspberries
Apples
1
medium (3" dia)
Apples
|
SuperGreen Chia Pudding
Place the banana, yogurt, almond milk, baby spinach, maple syrup, and salt into a blender. Blend on high until smooth. Pour the mixture into a glass bowl and stir in the chia seeds. Cover the bowl and place into the refrigerator. Let the mixture sit for at least 2 hours or overnight. Stir well before serving and top with a sprinkle of granola and raspberries. Enjoy!
|
Lunch
607.2 Calories |
38.2g Carbs |
22.5g Fat |
66.0g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
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.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
511.8 Calories |
59.6g Carbs |
24.9g Fat |
16.7g Protein
1
serving
Peanut Noodles
424.5 Calories |
51.4g Carbs |
18.8g Fat |
14.6g Protein
1
serving
Dry-Curried Green Beans
87.3 Calories |
8.1g Carbs |
6.1g Fat |
2.2g Protein
|
Peanut Noodles
scaled to 1 serving
2 oz
Spaghetti
1 1/3 tbsp
Peanut butter
3/4 tsp
Vinegar
1/4 tsp
Ginger
1 tbsp
Soy sauce
1/16 tsp
Crushed red pepper flakes
1/4 tsp
Sugar
1 tbsp
Water
1/2 tbsp
Sesame oil
1/4 cup, chopped
Scallions
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
|
Peanut Noodles
Mince ginger. Slice green onions (white parts only). Heat water.
Cook pasta in a large pot of boiling water until done. Drain.
Meanwhile, combine oil and onions in a small skillet. Saute over low heat until tender. Add ginger; cook and stir for 1 to 2 minutes. Mix in peanut butter, soy sauce, water, vinegar, sugar, and red pepper flakes. Remove from heat.
Toss noodles with sauce, and serve.
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.
|