Breakfast
686.4 Calories |
68.4g Carbs |
29.0g Fat |
39.4g Protein
1
omelet
Eggs, Cheese, Turkey Sausage Omelet
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 1 omelet
1 large
Egg
3 large
Egg white
1 slice
Cheddar cheese
2 oz, 1 link
Turkey sausage
Natural granola with raisins
82
g
Natural granola with raisins
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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Lunch
766.5 Calories |
59.4g Carbs |
44.5g Fat |
47.0g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Grapes
151
g
Grapes
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
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Dinner
675.0 Calories |
71.6g Carbs |
22.9g Fat |
51.4g Protein
1
serving
Honey-Mustard Sausage Kebabs
289.3 Calories |
25.4g Carbs |
14.9g Fat |
14.1g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Honey-Mustard Sausage Kebabs
scaled to 1 serving
3/4 tsp
Light mayonnaise
1 link
Sausage
1 1/2 tbsp
Dijon mustard
1 medium
Red bell pepper
1/2 tbsp
Honey
1 tbsp
Reduced fat milk
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
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Honey-Mustard Sausage Kebabs
PREPARATION: Cut each sausage into 6 pieces. Slice each bell pepper into 6 large pieces (and potentially cut each piece in half again short ways if it makes them stay on the skewers easier).
Whisk mustard, honey, and mayonnaise in small bowl to blend. Thread 3 sausage pieces alternatively with 3 pepper slices onto each of 8 skewers and place on baking sheet. Brush with milk; sprinkle with salt and pepper.
Grill skewers until vegetables are lightly charred and crisp-tender and sausage is heated through, turning occasionally and brushing with mustard mixture during last 1 or 2 minutes, about 8 minutes total.
Arrange skewers on platter. Brush with any remaining mustard mixture.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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