FOOD CALORIES CARB FAT PROTEIN NOTES

Meal 1
2 CLEAN EGG MUFFINS* 85 2.4 2.6 12.3
1/4 cup uncooked Quinoa 160 30 3 6 Quinoa can be sweetened with stevia or a touch of honey or agave
3 TB Flaxseed Ground 100 6.5 7.5 5 if necessary.
1/2 cup berries 42 10.7 0.2 0.5
387 49.6 13.3 23.8

*CLEAN EGG MUFFINS RECIPE: (Makes 12) 1. Chop up all of your veggies! Then mix them together in a large
1/2 red bell pepper 21 5.1 0.2 0.8 bowl. Next, whisk your whole eggs and egg whites together in
1 roma tomatoes 11 2.4 0.1 0.5 another bowl. 2. Line your muffin tins with cupcake holders and
5 basil leaves 1 0.1 0 0 spray with PAM. If you dont have liners, you can directly spray
2 scallions (green onion) 9.5 2.2 0 0.5 PAM onto the tin. Then fill your cups with about a tablespoon of
3 whole eggs 215 1.1 14.3 18.8 egg mixture. 3. Next fill the rest of the cup up with veggies! Then
2 cups of egg whites 252.5 3.5 0.8 53 fill to the top with the rest of your eggs. You can pretty much fill to
Makes 12 servings 510 14.4 15.4 73.6 the brim. 4. Pop them into the oven at 375F for about 20-30 min or
Per muffin 42.5 1.2 1.3 6.1 until you see that they are firm on top.

Read more at http://www.blogilates.com/recipe-index/quick-high-

protein-breakfast-idea-clean-egg-muffins

Meal 2
1 cup Carrots 50 12 0.5 1
cup hummus 135 12 8 6.5
185 24 8.5 7.5

Meal 3
1 medium orange 62 15.4 0.2 1.2
TUNA SALAD* 323 30 18.4 26.8
385 45.4 18.6 28

*TUNA SALAD RECIPE: (Makes 6 servings)

I5 oz canned tuna in water 493 0 3.5 108.5 Mix ingredients.
2 cups brown rice, cooked 436 91.6 3.2 9
4 boiled egg whites, chopped 68 0.8 0.4 14.4
2 Apples, chopped 186 49.4 0.6 0.9
2 celery stalks, chopped 12 2.8 0 0.6
Dressing:
6 tablespoons extra virgin olive oil 720 0 84 0
2 tablespoons apple cidar vinegar 0
2 tablespoons fresh parsley, chopped 3 0.5 0 0.2
1 tablespoon fresh lemon juice 4 1.3 0 0
1 teaspoon dried basil 4 0.9 0 0.1
pinch of dried oregano 3 0.6 0.1 0.1
2 garlic cloves minced 9 2 0 0.4
salt and pepper to taste

Meal 4
1 serving vanilla whey protein powder 150 7 2.5 26

Meal 5
3 ounce baked salmon 175 0 11 19
medium baked sweet potato 100 24 0 2
1 cup steamed broccoli 55 11.2 0.6 3.7
330 35.2 11.6 24.7

TOTAL 1437 161.2 54.5 110

45% 34% 31%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
2 CLEAN EGG MUFFINS 88.4 2.6 2.8 12 Quinoa can be sweetened with stevia, honey, or agave. See egg
1/4 cup uncooked Quinoa 160 30 3 6 muffin recipe from Monday. Cook quinoa with water then add in
3 TB Flaxseed Ground 100 6.5 7.5 5 flax seed and berries for garnish.
1/2 cup berries 42 10.7 0.2 0.5
390.4 49.8 13.5 23.5

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14 Can sub with steamed edamame.
cup pineapple 40 11 0 0.5
170 22 4 14.5

Meal 3
TUNA SALAD 323 30 18.4 26.8
1 medium orange 62 15.4 0.2 1.2
385 45.4 18.6 28

Meal 4
1 serving vanilla whey protein powder 150 7 2.5 26

Meal 5
HEALTHIEST QUESADILLA EVER* 324 15.8 7.9 46.7
2 tbs Salsa 9 2 0 0.5
1/4 Avocado 80 4.5 7.5 1
413 22.3 15.4 48.2 1. Pour flour into egg whites. Add 1/8 tsp baking powder for
fluffiness (optional). 2. Chop celery and saute' over medium heat.
*HEALTHIEST QUESADILLA EVER RECIPE: 314 15.3 6.9 48.7 3. In a separate skillet, over medium heat, pour half of batter.
Tortillas: After it has dried on top, flip onto plate. 5. Pour second half of
6 TBS of egg whites 47 0.7 0.2 9.9 batter into skillet. 5. In the meantime, once celery has crisped, add
2 TBS coconut flour 60 10 1.5 2 meat and seasonings. 5. Brown the meat, then add mixture to
1/8 tsp baking powder 0 tortilla on plate. 6. Sprinkle with cheese, then top with second
Meat Filling: tortilla. Read more at:
1/4 lb (4 oz) of 99% fat free ground turkey, 120 0 1 28 http://www.blogilates.com/videos/healthiest-quesadilla-ever-
1/4 cup of lite mozzarella cheese 80 1 5 6 obesity-as-a-disease
3 celery stalks 17 4.1 0.2 0.8

TOTAL 1508.4 146.5 54 140.2

39% 32% 37%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Garden Scramble:
3 scrambled egg whites 51 0.7 0.2 10.8
1/4 cup of lite mozzarella cheese 80 1 5 6
cup Spinach, chopped 5 0.5 0 0.5
cup chopped Tomatoes 10 2 0 0.5
cup chopped Green Peppers 10 2 0 0.5
cup chopped Onions 20 4 0 0.5
2 tbs Salsa 9 2 0 0.5
1/4 Avocado 80 4.5 7.5 1
1 cup roasted red potatoes 110 24 0 3
375 40.7 12.7 23.3

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14 can sub with steamed edamame.
Apple 93 24.7 0.3 0.5
223 34.7 4.3 14.5

Meal 3
ALMOND BUTTER & BANANA SMOOTHIE
1 TB almond butter 100 3.4 9.4 2.4 Can also sub peanut butter for almond butter.
1 medium Banana 105 27 0.4 1.2
1 serving EAS vanilla 100% whey protein powder 150 7 2.5 26
1/2 cup almond milk 30 4 1.3 0.5
385 41.4 13.6 30.1

Meal 4
1 cup Carrots 50 12 0.5 1
cup hummus 135 12 8 6.5
185 24 8.5 7.5

Meal 5
3 ounce baked salmon 175 0 11 19
1 tbsp olive oil 119 0 13.5 0
1 cup sauted spinach 10 1 0 1
1 cup roasted red potatoes 110 24 0 3
414 25 24.5 23

TOTAL 1582 165.8 63.6 98.4

42% 36% 25%