Breakfast
613.3 Calories |
91.4g Carbs |
7.7g Fat |
49.5g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Melons
1
melon, medium (about 5" dia)
Melons
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
612.8 Calories |
46.1g Carbs |
19.7g Fat |
62.6g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|
Dinner
638.8 Calories |
50.9g Carbs |
20.6g Fat |
64.9g Protein
1
fillet
7 minutes "Quick Broiled Salmon"
348.4 Calories |
2.0g Carbs |
19.4g Fat |
39.6g Protein
1
serving
Yogurt & Apricots
290.4 Calories |
48.9g Carbs |
1.2g Fat |
25.3g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 1 fillet
7 oz
Atlantic salmon
1 1/2 tbsp
Lemon juice
1/2 clove
Garlic
1/2 tbsp
Olive oil
Yogurt & Apricots
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 cup, halves
Apricots, dried
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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