1 chicken salad sandwich 310 calories (1 serving)
ingredients
3 red grape tomatoes
1/4 small green onion
1 teaspoon olive oil
2 slices whole wheat bread
2 ounces chicken breast
salt and black pepper
1/2 teaspoon fresh dill
1 leaf lettuce
1 tablespoon low fat mayonnaise
1 teaspoon dijon mustard
add olive oil
add salt and black pepper
add mayo
add mustard
add green onion
top with fresh dill
carbohydrates :27g Protein: 25g total Fat 11g
2 protein waffle yogurt bowl 260 calories (1 serving)
3 strawberries
5 ounce Greek yogurt
1 tablespoon peanut butter
1/4 teaspoon ground cinnamon
1 waffle cookie
add cinnamon
microwave for 20 seconds
carbohydrates :25g Protein: 20g total Fat 11g
3 shepherd's pie with cauliflower 340 calories (1 serving)
4 ounce ground chicken
5 ounce cauliflower florets
1/4 medium red onion
3 ounce tomato sauce
1 garlic
1 teaspoon low sodium soy sauce
1/4 teaspoon rosemary
1/2 tablespoon parsley
salt and black pepper
1/2 ounce cheddar cheese
add olive oil
add rosemary
add soy sauce
add parsley
salt and black pepper
cook until the cauliflower is tender when pierced with a fork, about 10 minutes.
add cheese
bake 350°fahrenheit /180 Celsius 15-20 minuts
carbohydrates :13g Protein: 43g total Fat 14g
4 creamy yogurt fruit salad 250 calories (1 serving)
1 ounce mango
1 small red apple
5 ounce Greek yogurt
1 teaspoon honey
carbohydrates :48g Protein: 16g total Fat 1g
5 veggie sandwich 290 calories (1 serving)
2 slices whole wheat bread
1/2 ounce avocado
4 slices cucumber
1/4 medium red bell pepper
3 red grape tomatoes
1 egg
1 tablespoon cream cheese
1/2 ounce spinach
1/4 teaspoon garlic powder
salt and black pepper
carbohydrates :29g Protein: 13g total Fat 14g
6 feta spinach wrap 290 calories (1 serving)
1 corn or whole wheat tortilla
2 tablespoon cream cheese
1 ounce feta cheese
2 egg whites
2 sun dried tomatoes or grape tomatoes
1/8 teaspoon garlic powder
salt and black pepper
1 ounce spinach
add salt and black pepper and garlic powder
add olive oil
carbohydrates :29g Protein: 13g total Fat 14g
7 nicoise salad 290 calories (1 serving)
1 leaf lettuce
3 grape tomatoes
2 ounce canned tuna
1 tablespoon green olives
1 teaspoon olive oil
salt and black pepper
1/8 teaspoon garlic powder
4 ounce potato
1 egg
1/2 tablespoon white vinegar
1/2 teaspoon dijon mustard
carbohydrates :22g Protein: 24g total Fat 11g
8 protein yogurt berry 280 calories (1 serving)
5 ounce Greek yogurt
3 strawberries
1 ounce blueberries
1 scoop vanilla protein powder
1/2 ounce granola
carbohydrates :23g Protein: 40g total Fat 4.5g
9 berry protein smoothie 300 calories (1 serving)
3 strawberries
1 ounce blueberries
1/4 cup coconut milk
1 scoop vanilla protein powder
1/4 cup milk
1/2 cup water
carbohydrates :15g Protein: 29g total Fat 16g
10 shrimp cauliflower fried rice 330 calories (1 serving)
5 ounce shrimp (peeled and deveined)
1/4 medium red bell pepper
1 egg
3 ounce broccoli florets
1/2 cup riced cauliflower
1 garlic
1/2 tablespoon low sodium soy sauce
salt and black pepper
add olive oil
carbohydrates :11g Protein: 39g total Fat 16g