Breakfast
1056.6 Calories |
80.9g Carbs |
51.7g Fat |
69.3g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
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Eggs, Cheese, Turkey Sausage Omelet
scaled to 2 omelet
2 large
Egg
6 large
Egg white
2 slice
Cheddar cheese
3 15/16 oz, 1 link
Turkey sausage
Natural granola with raisins
41
g
Natural granola with raisins
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
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Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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
1178.7 Calories |
115.6g Carbs |
45.6g Fat |
87.6g Protein
2
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
1056.1 Calories |
103.0g Carbs |
39.5g Fat |
81.8g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 2 shake
2 medium
Banana
2 1/2 cup
Reduced fat milk
3 tbsp
Peanut butter
2 packet
Coffee
2 scoop
Whey protein powder
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
Celery & Hummus
Eat celery with hummus.
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Dinner
1072.1 Calories |
77.0g Carbs |
51.0g Fat |
81.0g Protein
1
serving
Bacon-Wrapped Trout with Rosemary
598.7 Calories |
8.5g Carbs |
34.1g Fat |
64.2g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
2
serving
Cantaloupe with Feta & Pepper
361.7 Calories |
42.3g Carbs |
16.8g Fat |
14.7g Protein
|
Bacon-Wrapped Trout with Rosemary
scaled to 1 serving
3 strip
Bacon
10 oz
Trout
1/3 fruit without seeds
Lemons
2 tbsp
Rosemary
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
Cantaloupe with Feta & Pepper
scaled to 2 serving
3 cup, cubes
Melons
2 dash
Pepper
1/2 cup, crumbled
Feta cheese
|
Bacon-Wrapped Trout with Rosemary
Preheat broiler.
Put fish in a shallow baking pan (1 inch deep) or a large heavy ovenproof skillet, then pat dry and season cavity with salt and pepper. Put rosemary inside cavity and season outside of fish with salt and pepper, then wrap bacon slices around fish.
Broil fish 5 to 7 inches from heat until skin of fish and bacon are crisp, about 5 minutes. Turn fish over gently with a spatula and broil 2 minutes more. Add lemon slices to pan in 1 layer alongside fish and continue to broil until fish is just cooked through and rest of bacon is crisp, 2 1/2 to 3 minutes more.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Cantaloupe with Feta & Pepper
Top chopped cantaloupe with crumbled feta and black pepper. Enjoy!
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