Breakfast
1132.5 Calories |
112.7g Carbs |
31.7g Fat |
99.4g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Nonfat greek yogurt
240
g
Nonfat greek yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Vanilla Protein Milkshake
Mix in blender.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
1248.5 Calories |
127.3g Carbs |
43.8g Fat |
99.5g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
2
serving
Watermelon, Feta, & Mint Salad
387.8 Calories |
50.6g Carbs |
16.9g Fat |
14.8g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
Watermelon, Feta, & Mint Salad
scaled to 2 serving
4 cup, balls
Watermelon
1/2 cup, crumbled
Feta cheese
2 tbsp
Spearmint
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Carrots with Hummus
Dip carrots into hummus, eat.
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
|
Dinner
1207.1 Calories |
206.0g Carbs |
31.1g Fat |
43.9g Protein
2
serving
Greek Fettuccine
1102.1 Calories |
179.0g Carbs |
30.7g Fat |
42.6g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Greek Fettuccine
scaled to 2 serving
1/2 dash
Salt
8 oz
Whole wheat pasta
3/4 cup, chopped or sliced
Tomatoes
1/2 dash
Pepper
2 tbsp
Olives
1/2 tbsp
Spearmint
3/8 cup, crumbled
Feta cheese
1 tbsp
Olive oil
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Greek Fettuccine
Chop tomatoes, mint, and olives, if desired.
Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the fettuccine, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes. Drain well in a colander set in the sink.
Add the olive oil, tomatoes, mint, and black olives (if using) into a saucepan over medium-low heat, and bring to a bare simmer. Stir in the feta cheese, and allow to melt slightly.
Place the fettuccine into a serving bowl, and toss with the tomato mixture. Season to taste with salt and black pepper.
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