Breakfast
1067.5 Calories |
109.5g Carbs |
38.5g Fat |
69.4g Protein
2
sandwich
Egg Salad Sandwich
731.6 Calories |
56.4g Carbs |
37.5g Fat |
40.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Egg Salad Sandwich
scaled to 2 sandwich
4 large
Egg
4 tbsp
Light mayonnaise
4 tsp
Dijon mustard
2 dash
Salt
2 dash
Pepper
4 slice
Whole-wheat bread
Nonfat yogurt
490
g
Nonfat yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Egg Salad Sandwich
Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.
Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.
Mix well and spread on bread or toast to make a sandwich.
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Lunch
1066.8 Calories |
52.4g Carbs |
61.8g Fat |
83.5g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
2
serving
Zucchini & Hummus
242.6 Calories |
24.6g Carbs |
12.5g Fat |
12.4g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
Zucchini & Hummus
scaled to 2 serving
2 cup, sliced
Zucchini
1/2 cup
Hummus
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
1101.9 Calories |
50.6g Carbs |
38.7g Fat |
132.3g Protein
2
serving
Maple Glazed Salmon
617.8 Calories |
21.2g Carbs |
27.1g Fat |
68.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Maple Glazed Salmon
scaled to 2 serving
1 tbsp
Maple syrups
1 tbsp
Hoisin sauce
1 tsp
Dijon mustard
1/4 tsp
Pepper
12 oz
Atlantic salmon
1 tsp
Vegetable oil
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Maple Glazed Salmon
Preheat broiler.
Combine first 4 ingredients in a small bowl; stir with a whisk.
Place salmon, skin side down, on a broiler pan coated with oil. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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