Breakfast
430.1 Calories |
104.2g Carbs |
2.4g Fat |
8.9g Protein
1
serving
Sunrise raisin oatmeal
297.1 Calories |
71.1g Carbs |
1.5g Fat |
6.7g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Sunrise raisin oatmeal
scaled to 1 serving
1/2 tsp
Cinnamon
1/2 medium
Banana
1/8 cup
Raisins
1/2 cup
Oatmeal
1 1/2 tsp
Sugar
1/4 cup
Orange juice
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Sunrise raisin oatmeal
Mash banana evenly on bottom of microwave safe dish. Sprinkle with raisins, sugar, and cinnamon.
Spread oats on top evenly. Pour juice all over. Apple juice can be used in place of orange juice.
Microwave for 2.5 minutes or until oatmeal is tender. Stir. Add water or milk until the oatmeal is the desired consistency. Microwave 30 more seconds or until warm.
Fruit Salad
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Lunch
1020.1 Calories |
72.9g Carbs |
25.9g Fat |
124.0g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
2
serving
Yogurt & Banana chips
325.6 Calories |
22.9g Carbs |
5.5g Fat |
46.5g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
Yogurt & Banana chips
scaled to 2 serving
16 oz
Nonfat greek yogurt
0.4 oz
Banana chips
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
Yogurt & Banana chips
Chop up banana chips and mix into yogurt. Enjoy!
|
Dinner
657.6 Calories |
74.0g Carbs |
18.7g Fat |
49.5g Protein
1
serving
Edamame and Pear Crostini
415.6 Calories |
59.3g Carbs |
12.9g Fat |
17.5g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Edamame and Pear Crostini
scaled to 1 serving
1/3 cup
Edamame
1/2 tbsp
Olive oil
2 2/3 tbsp
Spearmint
1 1/3 tbsp
Parmesan cheese
1/16 tsp
Salt
1/16 tsp
Pepper
3/16 medium
Pears
1 slice, large
Sourdough bread
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Edamame and Pear Crostini
Boil edamame in salted water for about 8 minutes. Remove beans with a slotted spoon and place in ice water for a couple minutes to cool, then drain.
Set aside 1/4 cup of the whole edamame and place the remaining edamame in a food processor or blender and process until coarsely chopped.
In a separate bowl, combine mashed edamame with the whole edamame, three tablespoons olive oil, chopped mint, cheese, salt, and pepper.
Toast bread. Top each slice with some of the edamame mixture, garnish with chopped pears, and serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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