Meal PW DAY Description Scoop Whey Protein oz Unsweetened Vanilla Almond Milk Slices Calorie Bread, cut in cubes Large Egg tbsp. Egg Whites / cup Unsweetened Vanilla Almond Milk / scoop Vanilla Whey Protein g Blueberries Dash of Vanilla Extract & Cinnamon, Cal Sweetener Cal (kcal ) P (g) C (g) F (g) 7 7 7 8 9 7 8 Cherry Cheesecake Bites cups Butter Lettuce g Cauliflower (Cut into small florets) g Red Onion, diced oz. Mozzarella, fresh 7g Olives, your choice g Baby Tomatoes, halved g Artichoke Hearts, cut oz. Prosciutto Scoop Whey Protein oz Unsweetened Vanilla Almond Milk g Strawberries 7g Blackberries tbsp. Sugar Free Cheesecake Instant Pudding (Jello brand) 7 8. 7. 7 8. 9. 8 8 7 notes post workout Mix protein in almond milk and consume post workout. Move this meal accordingly. meal Blueberry French Toast Bake. In a bowl, mix egg, whites, almond milk, whey protein, vanilla extract, cinnamon, and calorie sweetener until well combined. Fold in cubed bread chunks. Spray Ramekin with nonstick spray, add batter and smooth top. Add blueberries. Bake at F for minutes, until toothpick comes out clean. meal See Recipe for Cherry Cheesecake Bites. meal Italian Antipasto Salad. Combine all ingredients. Use lemons and/or balsamic vinegar for dressing. Season with salt, pepper, basil, oregano, and parsley. meal Snack. Berry Cheesecake Protein Shake. Blend with ice & enjoy. Philly Cheesesteak Meatloaf g Asparagus Spears tsp. Olive Oil / cup Jasmine Rice, cooked 7.. 9 7.. TOTAL,.. DAILY GOALS, meal See Recipe for Philly Cheesesteak Meatloaf. Serve with side of cooked white rice & steamed asparagus, drizzle with olive oil.
Notes Some Tips for the Blueberry French Toast Bake. If you re not feeling blueberries, swap for another fruit!. TRIPLE the recipe to make things easier for MEAL PREP. If you DO NOT have Ramekins, use a muffin tin! (Each portion will most likely serve muffins per Ramekin, depending on your muffin tin size). Cherry Cheesecake Bites Swap cherries for another fruit! You can have several different toppings for different days. Antipasto Salad Yummmm
Grocery List need instock buy PROTEIN Whey Protein Egg Whites & Eggs Ground Beef (9/) Prosciutto CARBS Blueberries Frozen Cherries Blackberries Strawberries Artichoke Hearts Baby Tomatoes Cauliflower, florets Onion: Red & White Butter Lettuce Asparagus Bell Pepper, Green Mushrooms Calorie Bread (Healthy Life or Aunt Millies) Panko Breadcrumbs Jasmine Rice DAIRY Mozzarella Cheese Reduced Fat Provolone Cheese Nonfat Plain Greek Yogurt FATS Olive Oil Olives (your preference) Nonstick Spray Unsweetened Vanilla Almond Milk SEASONIINGS / MISC Sugar Free Cheesecake Instant Pudding (Jello Brand) Vanilla Extract Stevia/Splenda/No Cal Sweetener Cinnamon Cornstarch Garlic & Onion Powder, Salt & Pepper
Ingredients:. scoop Whey Protein (Vanilla). Packets Cal Sweetener. tbsp. Cornstarch.. cups Nonfat Plain Greek Yogurt. Egg. Egg White 7.. tsp. Vanilla Extract 8.. cup Cherries, pitted, fresh or frozen makes bites ( per serving) Directions:. Preheat oven to degrees. Spray muffin tin with nonstick cooking spray.. In a blender, combine cheesecake ingredients on medium speed until smooth. Do not overmix or it ll become runny.. Fold cherries into batter, or add as topping before placing in oven.. Bake for mins, until centers are set, but jiggly like JELLO.. Cool for mins, then place in fridge for a minimum of hours, leaving in muffin tin. Cherry cheesecake bites
Philly Cheesesteak Meatloaf divide evenly into servings. Ingredients: Meatloaf. lb. Ground Beef (9/). cups chopped mushrooms. / cup Panko Breadcrumbs. / cup Egg Whites. / tsp each: onion & garlic powder, salt & pepper. Topping.. cup Sliced Onion.. cup Sliced Green Bell Pepper. Pinch of Salt and Pepper. sliced Reduced Fat Provolone Cheese Directions:. Preheat oven to F. Spray loaf pan with nonstick spray.. In a large bowl, thoroughly mix meatloaf ingredients. Transfer to the loaf pan, and smooth out the top.. To make the topping, bring a large skillet sprayed with nonstick spray to medium heat. Add veggies and sprinkle seasonings. Cook and stir until slightly softened and lightly browned. 7 mins.. Top meatloaf with cooked veggies, and gently press to adhere.. Cover pan with foil. Bake for mins, or until cooked through.. Uncover pan. Tear cheese slices in half and place over meatloaf. Bake until melted, about minutes.