Breakfast
1096.7 Calories |
157.5g Carbs |
14.3g Fat |
91.9g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
|
Strawberry protein shake
scaled to 2 serving
60 grams
Whey protein powder
2 cup, unthawed
Strawberries
2 cup
Reduced fat milk
2 tsp
Vanilla extract
1 medium
Banana
8 oz
Nonfat greek yogurt
Blueberries
148
g
Blueberries
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
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Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1110.5 Calories |
118.7g Carbs |
33.5g Fat |
91.4g Protein
2
serving
Antipasto "No-Bread" Rollups
529.8 Calories |
20.9g Carbs |
31.1g Fat |
40.8g Protein
2
serving
Yogurt & Apricots
580.8 Calories |
97.8g Carbs |
2.4g Fat |
50.6g Protein
|
Antipasto "No-Bread" Rollups
scaled to 2 serving
2 slice
Sliced ham
2 oz
Deli cut turkey
2 tbsp
Hummus
2 slice
Provolone cheese
2 slice
Beef salami
2 oz
Roasted Red Peppers
2 small
Banana pepper
Yogurt & Apricots
scaled to 2 serving
16 oz
Nonfat greek yogurt
1 cup, halves
Apricots, dried
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Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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Dinner
1175.9 Calories |
122.4g Carbs |
56.1g Fat |
49.7g Protein
2
serving
Mexican Casserole
807.4 Calories |
66.7g Carbs |
41.8g Fat |
44.2g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
|
Mexican Casserole
scaled to 2 serving
1/2 medium
Onions
1 cup, shredded
Cheddar cheese
1/2 cup
Salsa
1/2 can
Refried beans
2 tortilla
Tortillas
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
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Mexican Casserole
Note: This recipe makes a 4 layer casserole, with each serving being a quarter of the casserole. If you're making fewer servings, just make fewer layers. For example if you are making 1 serving, just make one layer on 1 tortilla.
"Dice onion
Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
Bake until the cheese is melted, approximately 15 to 20 minutes.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
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