Breakfast & Lunch are same as typical days- I’m at home in morning to make breakfast, and can pre-make lunch, keep in a cooler and get access to microwave to heat up. But by snack & especially dinner, I need food that doesn’t need refrigeration & can be eaten wherever — no microwave needed! So this has an alternate snack & dinner.
Note: I always use small plates, so that’s what’s in the pictures. All the meals are tasty and satisfying. And I’m finally down to about 15 minutes per meal to prepare - with just the roasted lentils & roasted cauliflower done in batch in advance. When I make lunch - I’ll make 3-4 days at a time, just as fast as making 1 day. And the chicken, fish & beef I split into single serving baggies when I get them home from the store, so at night I just grab the servings for the next day out of the freezer and throw in fridge to defrost.
Breakfast
2 organic eggs with 1/2 chicken sausage, large handful (~50g) spinach, 1 bell pepper, 1/2 cup roasted lentils
(404 calories)
Lunch
4.5 oz ground beef, 1/2 can organic (low sodium) black beans, 1/2 can diced tomatoes with garlic & oregano (no salt added), 40g smashed avocado
(556 calories)
Snack
1 al fresco jalapeno chicken sausage , 1/3 can refried beans, 120 grams carrots
(294 calories)
Dinner
Tuna/bean salad: 1 can light tuna, 1 cup garbanzo beans, 75g carrots, 75g bell peppers, green onions, 1 tbsp olive oil, 1 tbsp balsamic vinegar
(462 calories)
Total Calories: 1763
BMR at low activity level: 2073
28% Protein (125.4) / 38% Carbs (124.8) / 34% Fat (66)
Sodium: 2986
Sugar: 32.7
Fiber: 49.8
Saturated Fat: 17.2
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