Breakfast
734.0 Calories |
93.6g Carbs |
18.0g Fat |
58.3g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Melons
1
melon, medium (about 5" dia)
Melons
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
821.1 Calories |
98.6g Carbs |
16.9g Fat |
73.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
793.1 Calories |
16.3g Carbs |
43.4g Fat |
79.6g Protein
1
serving
Broiled Mackerel with Onion and Pickle Butter
353.5 Calories |
5.4g Carbs |
19.7g Fat |
37.1g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 1 serving
1/16 stick
Butter
0.022 fruit without seeds
Lemons
1/16 tsp
Salt
1/16 cup, chopped
Pickles
2/3 tsp
Dijon mustard
1 fillet
Mackerel
1/16 tsp
Pepper
1 1/3 onion
Onions
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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