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Food Calories Carb FAT Protein Notes Meal 1 2 Clean Egg Muffins

The document provides a meal plan and recipes for one day. Meal 1 is a garden scramble containing egg whites, cheese, vegetables and potatoes. Meal 2 is edamame and an apple. Meal 3 is an almond butter and banana smoothie made with almond butter, banana, protein powder and almond milk. Meal 4 is a bar. The plan aims to provide balanced nutrition with protein, carbohydrates and healthy fats at each meal. Recipes are included for some items like clean egg muffins and a healthy quesadilla.

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221 views3 pages

Food Calories Carb FAT Protein Notes Meal 1 2 Clean Egg Muffins

The document provides a meal plan and recipes for one day. Meal 1 is a garden scramble containing egg whites, cheese, vegetables and potatoes. Meal 2 is edamame and an apple. Meal 3 is an almond butter and banana smoothie made with almond butter, banana, protein powder and almond milk. Meal 4 is a bar. The plan aims to provide balanced nutrition with protein, carbohydrates and healthy fats at each meal. Recipes are included for some items like clean egg muffins and a healthy quesadilla.

Uploaded by

dsadasdsakdjsaklj
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FOOD

Meal 1
2 CLEAN EGG MUFFINS*
1/4 cup uncooked Quinoa
3 TB Flaxseed Ground
1/2 cup berries

CALORIES

CARB

FAT

PROTEIN

85
160
100
42
387

2.4
30
6.5
10.7
49.6

2.6
3
7.5
0.2
13.3

12.3
6 Quinoa can be sweetened with stevia or a touch of honey or agave
5 if necessary.
0.5
23.8

21
11
1
9.5
215
252.5
510
42.5

5.1
2.4
0.1
2.2
1.1
3.5
14.4
1.2

0.2
0.1
0
0
14.3
0.8
15.4
1.3

0.8
0.5
0
0.5
18.8
53
73.6
6.1

*CLEAN EGG MUFFINS RECIPE: (Makes 12)


1/2 red bell pepper
1 roma tomatoes
5 basil leaves
2 scallions (green onion)
3 whole eggs
2 cups of egg whites
Makes 12 servings
Per muffin

NOTES

1. Chop up all of your veggies! Then mix them together in a large


bowl. Next, whisk your whole eggs and egg whites together in
another bowl. 2. Line your muffin tins with cupcake holders and
spray with PAM. If you dont have liners, you can directly spray
PAM onto the tin. Then fill your cups with about a tablespoon of
egg mixture. 3. Next fill the rest of the cup up with veggies! Then
fill to the top with the rest of your eggs. You can pretty much fill to
the brim. 4. Pop them into the oven at 375F for about 20-30 min or
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
cup hummus

Meal 3
1 medium orange
TUNA SALAD*

*TUNA SALAD RECIPE: (Makes 6 servings)


I5 oz canned tuna in water
2 cups brown rice, cooked
4 boiled egg whites, chopped
2 Apples, chopped
2 celery stalks, chopped
Dressing:
6 tablespoons 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
salt and pepper to taste

Meal 4
1 serving vanilla whey protein powder
Meal 5
3 ounce baked salmon
medium baked sweet potato
1 cup steamed broccoli

TOTAL

50
135
185

12
12
24

0.5
8
8.5

1
6.5
7.5

62
323
385

15.4
30
45.4

0.2
18.4
18.6

1.2
26.8
28

493
436
68
186
12

0
91.6
0.8
49.4
2.8

3.5
3.2
0.4
0.6
0

720
0
3
4
4
3
9

84

0.5
1.3
0.9
0.6
2

0
0
0
0.1
0

0.2
0
0.1
0.1
0.4

150

2.5

26

175
100
55
330

0
24
11.2
35.2

11
0
0.6
11.6

19
2
3.7
24.7

1437

161.2
45%

54.5
34%

110
31%

108.5 Mix ingredients.


9
14.4
0.9
0.6

FOOD
Meal 1
2 CLEAN EGG MUFFINS
1/4 cup uncooked Quinoa
3 TB Flaxseed Ground
1/2 cup berries

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted
cup pineapple

Meal 3
TUNA SALAD
1 medium orange

Meal 4
1 serving vanilla whey protein powder
Meal 5
HEALTHIEST QUESADILLA EVER*
2 tbs Salsa
1/4 Avocado

*HEALTHIEST QUESADILLA EVER RECIPE:


Tortillas:
6 TBS of egg whites
2 TBS coconut flour
1/8 tsp baking powder
Meat Filling:
1/4 lb (4 oz) of 99% fat free ground turkey,
1/4 cup of lite mozzarella cheese
3 celery stalks

TOTAL

CALORIES

CARB

FAT

PROTEIN

88.4
160
100
42
390.4

2.6
30
6.5
10.7
49.8

2.8
3
7.5
0.2
13.5

130
40
170

10
11
22

4
0
4

323
62
385

30
15.4
45.4

18.4
0.2
18.6

26.8
1.2
28

150

2.5

26

324
9
80
413

15.8
2
4.5
22.3

7.9
0
7.5
15.4

314

15.3

6.9

47
60
0

0.7
10

0.2
1.5

120
80
17

0
1
4.1

1
5
0.2

1508.4

146.5
39%

54
32%

NOTES

12 Quinoa can be sweetened with stevia, honey, or agave. See egg


6 muffin recipe from Monday. Cook quinoa with water then add in
5 flax seed and berries for garnish.
0.5
23.5

14 Can sub with steamed edamame.


0.5
14.5

46.7
0.5
1
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.
48.7 3. In a separate skillet, over medium heat, pour half of batter.
After it has dried on top, flip onto plate. 5. Pour second half of
9.9 batter into skillet. 5. In the meantime, once celery has crisped, add
2 meat and seasonings. 5. Brown the meat, then add mixture to
tortilla on plate. 6. Sprinkle with cheese, then top with second
tortilla. Read more at:
28 http://www.blogilates.com/videos/healthiest-quesadilla-ever-
6 obesity-as-a-disease
0.8

140.2
37%

FOOD
Meal 1
Garden Scramble:
3 scrambled egg whites
1/4 cup of lite mozzarella cheese
cup Spinach, chopped
cup chopped Tomatoes
cup chopped Green Peppers
cup chopped Onions
2 tbs Salsa
1/4 Avocado
1 cup roasted red potatoes

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted
Apple

Meal 3
ALMOND BUTTER & BANANA SMOOTHIE
1 TB almond butter
1 medium Banana
1 serving EAS vanilla 100% whey protein powder
1/2 cup almond milk

Meal 4
1 cup Carrots
cup hummus

Meal 5
3 ounce baked salmon
1 tbsp olive oil
1 cup sauted spinach
1 cup roasted red potatoes

TOTAL

CALORIES

CARB

FAT

PROTEIN

NOTES

10.8
6
0.5
0.5
0.5
0.5
0.5
1
3
23.3

51
80
5
10
10
20
9
80
110
375

0.7
1
0.5
2
2
4
2
4.5
24
40.7

0.2
5
0
0
0
0
0
7.5
0
12.7

130
93
223

10
24.7
34.7

4
0.3
4.3

100
105
150
30
385

3.4
27
7
4
41.4

9.4
0.4
2.5
1.3
13.6

50
135
185

12
12
24

0.5
8
8.5

1
6.5
7.5

175
119
10
110
414

0
0
1
24
25

11
13.5
0
0
24.5

19
0
1
3
23

1582

165.8
42%

63.6
36%

98.4
25%

14 can sub with steamed edamame.


0.5
14.5

2.4 Can also sub peanut butter for almond butter.


1.2
26
0.5
30.1

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