Breakfast
606.5 Calories |
78.2g Carbs |
24.0g Fat |
28.2g Protein
1
Serving
Blueberry Oatmeal
485.0 Calories |
66.3g Carbs |
17.3g Fat |
24.6g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Blueberry Oatmeal
scaled to 1 Serving
1 large
Egg white
15 grams
Whey protein powder
2 tsp
Cocoa
1 tbsp
Flaxseed oil
1 cup, unthawed
Blueberries, frozen
1 cup 8 fl oz
Water
3/4 cup
Oatmeal
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Blueberry Oatmeal
In a big bowl, mix all ingredients except frozen blue berries well.
Cook in microwave for about 2 minutes.
Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking.
Return to microwave and cook for another 2 minutes.
Once cooked, remove from microwave, add the frozen blue berries and stir them through.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
642.7 Calories |
14.1g Carbs |
32.1g Fat |
69.5g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Curry Chicken Salad
Dice celery.
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.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
590.0 Calories |
51.3g Carbs |
18.8g Fat |
56.1g Protein
1
serving
Grilled Salmon Patties with Avocado
295.6 Calories |
11.9g Carbs |
15.9g Fat |
26.3g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
1
serving
Cottage Cheese & Strawberries
189.3 Calories |
12.5g Carbs |
2.6g Fat |
28.6g Protein
|
Grilled Salmon Patties with Avocado
scaled to 1 serving
4 oz
Atlantic salmon
1/8 cup
Panko Breadcrumbs
1/4 large
Egg
1/2 medium
Scallions
1/8 tsp
Pepper
3/4 tsp
Lemon juice
1/8 tsp
Salt
1/4 fruit
Avocados
Banana
1
medium (7" to 7-7/8" long)
Banana
Cottage Cheese & Strawberries
scaled to 1 serving
1/2 cup, sliced
Strawberries
1 cup,
Cottage cheese
|
Grilled Salmon Patties with Avocado
Skin and chop salmon fillet into small pieces. Put in large bowl. Add panko, egg, lemon juice, chopped onion, salt and pepper. Mix well. Form into equal-sized patties.
Heat indoor grill pan or outdoor BBQ to medium high heat. Cook for about 4 minutes on each side until cooked through. Top with sliced avocado and enjoy!
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
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