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FOOD Meal 1 1 cup strawberries SWISS OATMEAL* Swiss Oatmeal Recipe: 1 cup dry oatmeal 1 Green Apple, diced 1 tb sliced almonds 1 Cup Non-‐fat plain Greek Yogurt 1/4 cup dried cranberries
Meal 2 1 cup carrots 2 TB Natural Peanut Butter (unsalted)
Meal 3 Turkey Chef Salad 2 boiled egg whites 2 oz. Deli Turkey Breast ½ oz. sliced Almonds 1/4 cup Peeled Cucumber Slices, sliced 2 cups Chopped Romaine Lettuce 1/2 cup sliced tomato Dressing: 1 TB extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced
Meal 4 1 serving vanilla whey protein powder Meal 5 3 oz. Tilapia 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted butternut squash
TOTAL
CALORIES
CARB
FAT
PROTEIN
NOTES
46 372 418
11.1 62.4 73.5
0.4 6.35 6.75
1 Eat strawberries separately or add on top of oatmeal 19.1 20.1
307 93 81 133 130
54.8 24.7 3 9.3 33
5.3 0.3 7.1 0 0
10.7 Mix ingredients and chill overnight. Makes two servings 0.5 3 24 0
50 190 240
12 8 20
0.5 16 16.5
1 Can also sub almond butter instead of peanut butter 7 8
34 60 80 5 15 16
0.4 2.5 3 1 3 3.5
0.2 1 7 0 0.5 0.2
7.2 10 3 0 1.5 0.8
120 0 3 4 4 3 9 353
0
14
0
0.5 1.3 0.9 0.6 2 18.7
0 0 0 0.1 0 23
0.2 0 0.1 0.1 0.4 23.3
150
7
2.5
26
145 119 10 82 356
0 0 1 21.5 22.5
3 13.5 0 0.2 16.7
30 0 1 1.8 32.8
1517
141.7 37%
65.45 39%
110.2 29%
FOOD Meal 1 1 cup strawberries SWISS OATMEAL
Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted Apple
Meal 3 3 ounce baked salmon 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted red potatoes
Meal 4 1 serving vanilla whey protein powder
CALORIES
CARB
FAT
PROTEIN
46 372 418
11.1 62.4 73.5
0.4 6.35 6.75
130 93 223
10 24.7 34.7
4 0.3 4.3
175 119 10 110 414
0 0 1 24 25
11 13.5 0 0 24.5
19 0 1 3 23
150
7
2.5
26
1 19.1 see recipe from monday 20.1
140 20 10 55 120 345
0 4 2 11 0
3 0 0 0.5 14
17
17.5
31.5
1550
157.2 41%
55.55 32%
115.1 30%
14 can sub with steamed edamame 0.5 14.5
Meal 5
Chicken and Broccoli Stir-‐Fry 3 oz. skinless baked chicken breast, sliced ¼ cup onion, sliced ¼ cup green bell pepper, sliced 1 cup broccoli, chopped 1 TB extra virgin olive oil
TOTAL
NOTES
27 Sautee meat and veggies. 0.5 0.5 3.5 0
FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
125 62 187
15 15.4 30.4
5.5 0.2 5.7
200 53 130 30 413
6.8 13.5 2 4 26.3
18.8 0.2 2 1.3 22.3
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
Meal 5 FLOURLESS PIZZA*
442
36
17.9
39.1
*FLOURLESS PIZZA RECIPE: 1 cup of shredded cauliflower or 1/3 of a head of cauliflower 1/2-‐3/4 cup of shredded light mozzarella cheese 1 egg 1 tsp dried oregano 1/2 tsp crushed garlic
50 213 72 6 4
10.3 1.5 0.4 1.2 0.9
0.2 12.1 4.8 0.2 0
3.8 24.3 6.3 0.2 0.2
50 8 16 24
11 1.1 3.8 5.8
0.5 0 0.1 0
1607
175.2 44%
63.7 36%
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 2 TB almond butter 1/2 medium Banana 1 serving Muscle Milk vanilla whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
Toppings (up to you but here's a veggie medley): 1/2 cup Trader Giotto pizza sauce 1/2 cup mushrooms 1/2 green bell pepper 1/2 red onion
TOTAL
NOTES
6 0.5 0 1 11 18.5
5.5 May sub pumpkin seeds with sunflower seeds. 1.2 6.7
4.8 Can also sub peanut butter for almond butter. 0.6 27 0.5 32.9
1. Shred cauliflower in a food processor 2. Microwave in a bowl for 8 min 3. Mix in about 1/2 cup of cheese, save rest for topping 4. Crack the egg and mix all ingredients together 5. Spray pan with PAM and make a nice base of cauli-‐cheese crust 6. Bake in oven for 10-‐15 min at 350F 7. Then take out crust, top with sauce and toppings 8. Place back in oven for another 10-‐15 min
2 1.1 Read more at http://www.blogilates.com/recipe-‐index/flourless-‐ 0.7 pizza-‐recipe-‐first-‐episode-‐of-‐cheap-‐clean-‐eats 0.5
104.7 26%
Meal 2 1 cup carrots 2 TB Natural Peanut Butter (unsalted)
Meal 3 Turkey Chef Salad 2 boiled egg whites 2 oz. Deli Turkey Breast ½ oz. sliced Almonds 1/4 cup Peeled Cucumber Slices, sliced 2 cups Chopped Romaine Lettuce 1/2 cup sliced tomato Dressing: 1 TB extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced
Meal 4 1 serving vanilla whey protein powder Meal 5 3 oz. Tilapia 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted butternut squash
TOTAL
CALORIES
CARB
FAT
PROTEIN
NOTES
46 372 418
11.1 62.4 73.5
0.4 6.35 6.75
1 Eat strawberries separately or add on top of oatmeal 19.1 20.1
307 93 81 133 130
54.8 24.7 3 9.3 33
5.3 0.3 7.1 0 0
10.7 Mix ingredients and chill overnight. Makes two servings 0.5 3 24 0
50 190 240
12 8 20
0.5 16 16.5
1 Can also sub almond butter instead of peanut butter 7 8
34 60 80 5 15 16
0.4 2.5 3 1 3 3.5
0.2 1 7 0 0.5 0.2
7.2 10 3 0 1.5 0.8
120 0 3 4 4 3 9 353
0
14
0
0.5 1.3 0.9 0.6 2 18.7
0 0 0 0.1 0 23
0.2 0 0.1 0.1 0.4 23.3
150
7
2.5
26
145 119 10 82 356
0 0 1 21.5 22.5
3 13.5 0 0.2 16.7
30 0 1 1.8 32.8
1517
141.7 37%
65.45 39%
110.2 29%
FOOD Meal 1 1 cup strawberries SWISS OATMEAL
Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted Apple
Meal 3 3 ounce baked salmon 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted red potatoes
Meal 4 1 serving vanilla whey protein powder
CALORIES
CARB
FAT
PROTEIN
46 372 418
11.1 62.4 73.5
0.4 6.35 6.75
130 93 223
10 24.7 34.7
4 0.3 4.3
175 119 10 110 414
0 0 1 24 25
11 13.5 0 0 24.5
19 0 1 3 23
150
7
2.5
26
1 19.1 see recipe from monday 20.1
140 20 10 55 120 345
0 4 2 11 0
3 0 0 0.5 14
17
17.5
31.5
1550
157.2 41%
55.55 32%
115.1 30%
14 can sub with steamed edamame 0.5 14.5
Meal 5
Chicken and Broccoli Stir-‐Fry 3 oz. skinless baked chicken breast, sliced ¼ cup onion, sliced ¼ cup green bell pepper, sliced 1 cup broccoli, chopped 1 TB extra virgin olive oil
TOTAL
NOTES
27 Sautee meat and veggies. 0.5 0.5 3.5 0
FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
125 62 187
15 15.4 30.4
5.5 0.2 5.7
200 53 130 30 413
6.8 13.5 2 4 26.3
18.8 0.2 2 1.3 22.3
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
Meal 5 FLOURLESS PIZZA*
442
36
17.9
39.1
*FLOURLESS PIZZA RECIPE: 1 cup of shredded cauliflower or 1/3 of a head of cauliflower 1/2-‐3/4 cup of shredded light mozzarella cheese 1 egg 1 tsp dried oregano 1/2 tsp crushed garlic
50 213 72 6 4
10.3 1.5 0.4 1.2 0.9
0.2 12.1 4.8 0.2 0
3.8 24.3 6.3 0.2 0.2
50 8 16 24
11 1.1 3.8 5.8
0.5 0 0.1 0
1607
175.2 44%
63.7 36%
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 2 TB almond butter 1/2 medium Banana 1 serving Muscle Milk vanilla whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
Toppings (up to you but here's a veggie medley): 1/2 cup Trader Giotto pizza sauce 1/2 cup mushrooms 1/2 green bell pepper 1/2 red onion
TOTAL
NOTES
6 0.5 0 1 11 18.5
5.5 May sub pumpkin seeds with sunflower seeds. 1.2 6.7
4.8 Can also sub peanut butter for almond butter. 0.6 27 0.5 32.9
1. Shred cauliflower in a food processor 2. Microwave in a bowl for 8 min 3. Mix in about 1/2 cup of cheese, save rest for topping 4. Crack the egg and mix all ingredients together 5. Spray pan with PAM and make a nice base of cauli-‐cheese crust 6. Bake in oven for 10-‐15 min at 350F 7. Then take out crust, top with sauce and toppings 8. Place back in oven for another 10-‐15 min
2 1.1 Read more at http://www.blogilates.com/recipe-‐index/flourless-‐ 0.7 pizza-‐recipe-‐first-‐episode-‐of-‐cheap-‐clean-‐eats 0.5
104.7 26%
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