Breakfast
731.1 Calories |
84.9g Carbs |
20.0g Fat |
62.1g Protein
1
shake
Oatmeal Banana Peanut Butter Chocolate Shake
669.6 Calories |
69.5g Carbs |
19.8g Fat |
60.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Oatmeal Banana Peanut Butter Chocolate Shake
scaled to 1 shake
60 grams
Whey protein powder
1 medium
Banana
1/2 cup
Rolled oats
2 tbsp
Peanut butter
2 cup
Water
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Oatmeal Banana Peanut Butter Chocolate Shake
Put all ingredients into blender. Blend until smooth.
Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
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Lunch
644.9 Calories |
86.5g Carbs |
5.1g Fat |
66.4g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
1
serving
Yogurt & Dried Mango
268.6 Calories |
41.3g Carbs |
0.9g Fat |
24.1g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
Yogurt & Dried Mango
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 1/2 oz
Mangos
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|
Dinner
793.0 Calories |
55.3g Carbs |
22.8g Fat |
91.6g Protein
2
serving
Tuna Patties
670.4 Calories |
42.7g Carbs |
16.6g Fat |
85.9g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Tuna Patties
scaled to 2 serving
1/2 tsp
Garlic powder
2 dash
Salt
2 tbsp chopped
Onions
2 can
Tuna
1/2 cup
Bread crumbs
2 extra large
Egg
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Tuna Patties
Spray skillet with cooking spray and heat on medium.
Mix all ingredients together well.
Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.
Celery & Hummus
Eat celery with hummus.
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