Breakfast
1153.9 Calories |
67.9g Carbs |
52.7g Fat |
102.9g Protein
2
bowl
Protein Southwest Scramble
670.5 Calories |
50.0g Carbs |
31.8g Fat |
47.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Protein Southwest Scramble
scaled to 2 bowl
8 large
Egg white
1 link
Sausage
4 tsp
Olive oil
2 medium
Onions
1 cup, chopped
Red bell pepper
2 cup
Spinach
2 medium whole
Tomatoes
2 dash
Salt
2 dash
Pepper
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Bacon
scaled to 4 strips
4 strip
Bacon
|
Protein Southwest Scramble
PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage.
In a large pan, drizzle onions and peppers with olive oil and saute.
When the onions are clear and peppers are tender, season with salt and pepper.
Add chopped turkey sausage, and saute until sausage is golden brown.
Lower heat, add egg whites, and scramble.
When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
1153.0 Calories |
176.4g Carbs |
19.0g Fat |
80.2g Protein
2
sandwich
Barbecue tuna sandwich
720.0 Calories |
89.1g Carbs |
8.7g Fat |
72.4g Protein
2
medium (7" to 7-7/8" long)
(236 g)
Banana
210.0 Calories |
53.9g Carbs |
0.8g Fat |
2.6g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
Barbecue tuna sandwich
scaled to 2 sandwich
2 roll
Hamburger bun
2 can
Tuna
8 tbsp
Barbecue sauce
Banana
2
medium (7" to 7-7/8" long)
Banana
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
|
Dinner
1125.0 Calories |
93.0g Carbs |
53.7g Fat |
63.9g Protein
1
serving
Firecracker Burgers
398.4 Calories |
1.2g Carbs |
31.3g Fat |
26.6g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Firecracker Burgers
scaled to 1 serving
1/4 lb
Ground beef
1 tbsp
Chili peppers
1/4 cube
Chicken broth bouillon
1 slice
Monterey cheese
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Firecracker Burgers
Preheat grill for high heat.
In a medium bowl, mix the beef and diced green chilies. Crush bouillon cube into powder and sprinkle into bowl. Mix together, and shape into 4 patties.
Lightly oil the grill grate. Grill patties 5 minutes per side, or until well done. Top each patty with cheese about 2 minutes prior to removing from grill.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|