Breakfast
571.8 Calories |
57.5g Carbs |
18.8g Fat |
44.8g Protein
1
pita
Breakfast pita pizza
434.6 Calories |
38.6g Carbs |
18.3g Fat |
30.8g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Breakfast pita pizza
scaled to 1 pita
1 pita, large
Pita bread
1/2 cup, diced
Mozzarella cheese
1/2 cup
Spinach
1 extra large
Egg
1/2 dash
Salt
1/2 dash
Pepper
1/8 tsp, ground
Oregano
3/8 tsp
Cayenne pepper
1/2 tbsp
Parmesan cheese
Nonfat yogurt
245
g
Nonfat yogurt
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
|
Lunch
569.0 Calories |
29.7g Carbs |
24.2g Fat |
59.5g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
616.0 Calories |
38.3g Carbs |
45.1g Fat |
23.5g Protein
1
serving
Veggie & chicken salad
294.4 Calories |
21.1g Carbs |
15.7g Fat |
19.4g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Veggie & chicken salad
scaled to 1 serving
2 oz
Chicken breast
1 cup shredded
Lettuce
1 large whole
Tomatoes
1 small
Red bell pepper
1 medium
Carrots
1 tbsp
Parmesan cheese
1 tbsp, ground
Flaxseed
2 tsp
Olive oil
Avocados
1
fruit
Avocados
|
Veggie & chicken salad
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop chicken into small pieces.
Mix 1 cup romaine lettuce, 1 chopped tomato, 1 chopped small bell pepper, 1 medium chopped carrot, 1 Tbsp grated Parmesan cheese, 1 Tbsp ground flaxseed, and 3 Tbsp 94% fat-free Italian dressing or 1 tsp of olive oil.
Store in the fridge.
Eat on multigrain bread or by itself
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