上班族增肌减脂营养配餐

上班族增肌减脂营养配餐的做法步骤

1. 第1步.

   06/12 MON Breakfast：Oatmeal made with Almond milk & Egg white omelet with spinach and chunky tuna marinated in light mayo and sriracha & Apple slices

2. 第2步.

   Light Lunch: Open faced Asian bakery FLUFFY AF milk bread lightly toasted, topped with apple slices, apple smoked turkey breast strips and honey mustard

3. 第3步.

   06/13 TUE Breakfast: Open faced avocado toast drizzled with fresh lemon juice and dusted with paprika & peach slices

4. 第4步.

   Lunch: Open faced Rye Country Bread with grilled chicken marinated in coconut lime mango habanero sauce, and grilled peaches topped with honey mustard

5. 第5步.

   06/14 WED Breakfast: Overnight oats made with rolled oats, chia seeds, greek yogurt and almond milk, topped with coconut and mango & granny-smith apples

6. 第6步.

   Lunch: Open faced avocado toast dusted with paprika, topped with grilled chicken strips marinated in coconut lime mango habanero sauce, and granny-smith apples slices

7. 第7步.

   06/15 THUR Breakfast: Omelet with mushrooms, caramelized onion and smoked turkey & Granny smith apples dipped in almond butter

8. 第8步.

   Lunch: Open faced Rye Country Bread with Sriracha Mayo Tuna, fried egg whites, peach slices and honey mustard

9. 第9步.

   06/16 FRI Breakfast: Little muffin-tin bread pudding with Asian milk bread, almond milk, egg whites and blueberries & Conference pears & grapes

10. 第10步.

    Lunch: Open faced sunflower and flax seed multigrain bread with garlic chicken sausage, egg whites, caramelized onions and honey mustard

11. 第11步.

    06/17 SAT Brunch: Sicilian baked eggs with herb chicken sausage, mushroom and spinach sautéed in arrabiata sauce, then topped with egg whites & toasted bread for dipping

12. 第12步.

    06/18 SUN LEFTOVERS

13. 第13步.

    06/19 MON Breakfast: Baked egg white muffin with turkey breast, spinach & Bread Pudding muffins & Peach slices

14. 第14步.

    Lunch: Open faced avocado toast dusted with paprika, and topped with smoked dill salmon and drizzled with fresh lemon juice

15. 第15步.

    06/20 TUE Breakfast:PB&J on multigrain toast & Baked egg white muffin & halved mango

16. 第16步.

    Lunch: Open faced avocado toast dusted with paprika, topped with baked chicken strips marinated in coconut lime mango habanero sauce, mango slices and extra sauce to spice it up

17. 第17步.

    06/21 WED Breakfast: Oatmeal with almond milk & 2 egg white muffins with smoked turkey and spinach & 1 garlic chicken sausage

18. 第18步.

    Lunch: Chinese spinach salad, boiled broccoli and chicken breast

19. 第19步.

    06/22 THURS Breakfast: Open faced toast with almond butter, banana and coconut shreds & Greek yogurt with fri-berry jam, blueberries and coconut

20. 第20步.

    Lunch: Open faced multigrain toast with smoked turkey, caramelized onions, egg white salad mixed in sriracha mayo

21. 第21步.

    06/23 FRI Breakfast: Overnight oatmeal, chia seeds, blueberries mixed in almond milk and greek yogurt, topped with tri-berry jam and coconut chips & granny smith apple slices

22. 第22步.

    Lunch: Open faced multigrain toast topped with spinach omelette, smoked salmon vs. spicy tuna, green apple slices and smudged with light mayo

23. 第23步.

    06/24 SAT Brunch: Thai masala curry with chicken breast, peppers, basil, onions and a side of forbidden rice

24. 第24步.

    06/25 SUN Brunch: Walnut basil pesto butternut squash noodles with basil, spicy Italian chicken sausage, mushroom and bell peppers

25. 第25步.

    Lunch: Pita pockets filled with soy ginger glazed chicken, caramelized onions, scrambled egg whites with spinach and mushroom

26. 第26步.

    Breakfast: Deconstructed Greek yogurt parfait with blueberries and granola & blueberry multigrain belgian waffles topped with strawberries

27. 第27步.

    Lunch: Pita pockets filled with pesto chicken, grilled asparagus and mushrooms

28. 第28步.

    Breakfast: Apple cube oatmeal with apple chips, soy milk & egg white tower topped with spicy Italian chicken sausage

29. 第29步.

    Lunch: Philly cheese steak wrap - Garden whole wheat wrap filled with roast beef slices, sauteed peppers, melted skim mozzarella and side of honey mustard sauce

30. 第30步.

    Breakfast: DIY parfait boat with side of strawberries, blueberries, banana and crushed monkey cookies chunks, coconut chips, and apple chips

31. 第31步.

    Lunch: Garden whole wheat wrap filled with roast beef slices, cucumber, caramelized onions and side of cucumber dill greek yogurt tzatziki sauce

32. 第32步.

    Breakfast: Classic breakfast platter - Blueberry multigrain belgian waffles topped with greek yogurt, fresh fruit, coconut flakes and honey roasted granola