Breakfast
273.6 Calories |
46.3g Carbs |
3.0g Fat |
17.5g Protein
1
muffin
Sweet Potato Muffins
114.6 Calories |
13.2g Carbs |
0.7g Fat |
14.0g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Sweet Potato Muffins
scaled to 1 muffin
1/4 medium
Sweet potato
1 tbsp
Oatmeal
15 grams
Whey protein powder
3/8 tsp
Maple syrups
1/2 tbsp
Egg white
1/16 tsp
Cinnamon
1/16 tsp
Vanilla extract
1/8 tsp
Baking powder
Natural granola with raisins
41
g
Natural granola with raisins
|
Sweet Potato Muffins
Preheat the oven to 350F.
Wash sweet potatoes and piece several times with a fork. Place on microwavable plate and microwave for 5-8 minutes, carefully flipping halfway through.
In a blender or food processor, add all of the ingredients. Blend until smooth.
Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture (each cup should only be 3/4 full). Bake for about 20 minutes or until cooked. The tops should be golden and a toothpick inserted into the middle should come out clean. Let them sit for a few minutes before removing from the pan.
|
Lunch
372.6 Calories |
12.7g Carbs |
8.5g Fat |
57.6g Protein
1
serving
Easy Grilled Chicken Teriyaki
372.6 Calories |
12.7g Carbs |
8.5g Fat |
57.6g Protein
|
Easy Grilled Chicken Teriyaki
scaled to 1 serving
1 breast
Chicken breast
1/4 cup
Teriyaki sauce
1 tbsp
Lemon juice
1/2 tsp
Garlic
1/2 tsp
Sesame oil
|
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat.
Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
|
Dinner
250.2 Calories |
38.1g Carbs |
1.9g Fat |
24.1g Protein
1
serving
Simple Fish Chowder
145.2 Calories |
11.1g Carbs |
1.5g Fat |
22.8g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
|
Simple Fish Chowder
scaled to 1 serving
1 cup
Tomatoes
1 1/2 stalk, medium
Celery
1/2 tsp, ground
Oregano
1/2 tsp, ground
Basil
1 dash
Salt
1 dash
Pepper
4 oz
Cod
Banana
1
medium (7" to 7-7/8" long)
Banana
|
Simple Fish Chowder
Frozen cod or other fish can be used in place of fresh cod.
Slice up the celery, and in a stock pot put the undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place the fish fillets in the pot. Reduce the heat and cook for 5-10 minutes, or 10-15 if using frozen fillets. Continue cooking until the fish is opaque and flaky and the mixture is heated throughout. Optionally, thin the mixture with water.
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