Breakfast
749.1 Calories |
125.5g Carbs |
22.4g Fat |
21.6g Protein
1
bowl
Peanut Butter Banana Oatmeal
309.5 Calories |
47.4g Carbs |
11.2g Fat |
11.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Peanut Butter Banana Oatmeal
scaled to 1 bowl
1/2 cup
Oatmeal
1 3/16 cup
Water
1/2 dash
Salt
1 tbsp
Peanut butter
1/2 medium
Banana
2 2/3 tbsp
Reduced fat milk
1/4 tsp
Butter
Natural granola with raisins
82
g
Natural granola with raisins
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Peanut Butter Banana Oatmeal
Combine the oatmeal, water and salt in a medium saucepan. Bring to a boil.
Cook for 5 minutes stirring occasionally. Add the peanut butter, banana, milk and butter and mix gently. Cook for another minute and serve.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
723.2 Calories |
85.5g Carbs |
14.1g Fat |
67.7g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
1
serving
Cantaloupe with Feta & Pepper
180.8 Calories |
21.2g Carbs |
8.4g Fat |
7.4g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
Cantaloupe with Feta & Pepper
scaled to 1 serving
1 1/2 cup, cubes
Melons
1 dash
Pepper
1/4 cup, crumbled
Feta cheese
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
Cantaloupe with Feta & Pepper
Top chopped cantaloupe with crumbled feta and black pepper. Enjoy!
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Dinner
727.5 Calories |
29.9g Carbs |
51.0g Fat |
43.6g Protein
1
serving
Arctic Char with Pistachio Orange Vinaigrette
382.0 Calories |
6.0g Carbs |
23.2g Fat |
36.5g Protein
2
serving
Green Beans with Olive Oil
189.1 Calories |
15.7g Carbs |
14.0g Fat |
4.1g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Arctic Char with Pistachio Orange Vinaigrette
scaled to 1 serving
1/4 medium
Scallions
6 oz
Trout
1/2 tbsp
Pistachio nuts
1/4 fruit
Oranges
3/4 tsp
Lemon juice
3/4 tbsp
Olive oil
Green Beans with Olive Oil
scaled to 2 serving
2 1/4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
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Arctic Char with Pistachio Orange Vinaigrette
PREPARATION: Slice scallion. Chop pistachios or pecans.
Preheat broiler.
Put fish, skin side down, on foil-lined rack of a broiler pan. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper (total), then brush with 1 tablespoon oil.
Broil 4 to 5 inches from heat until just cooked through, 6 to 8 minutes.
Meanwhile, grate zest from orange with a Microplane and squeeze 1/4 cup juice.
Whisk together zest, orange juice, lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper, then add remaining 2 tablespoons oil in a slow stream, whisking. Stir in scallion.
Transfer fillets (without skin; it will be stuck to foil) with a metal spatula to plates, then drizzle with some of vinaigrette and sprinkle with nuts. Serve remaining vinaigrette on the side.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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