Breakfast
486.2 Calories |
34.2g Carbs |
17.7g Fat |
48.3g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
|
Ice-Blended Coffee & Peanut Butter Protein Shake
scaled to 1 shake
1 medium
Banana
1 1/4 cup
Reduced fat milk
1 1/2 tbsp
Peanut butter
1 packet
Coffee
1 scoop
Whey protein powder
|
Ice-Blended Coffee & Peanut Butter Protein Shake
For best results slice and freeze the banana overnight to provide an extra thickening-agent.
Pour the milk into a long (important!) glass/shaker/blender, add the sliced banana and 5 ice cubes.
Using either a hand-blender or a stand-up blender - blitz the milk, banana and ice mixture for 2 seconds and then stir.
Add the peanut butter, instant coffee powder, and whey-protein to the glass/shaker/blender.
Again, using a hand-blender or stand-up blender - blitz the mixture until the desired consistency is achieved. For a thicker shake use more frozen banana or protein powder.
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Dinner
464.4 Calories |
22.0g Carbs |
27.8g Fat |
36.4g Protein
1
serving
BLT Chicken Salad Stuffed Avocado
330.1 Calories |
10.6g Carbs |
18.5g Fat |
31.5g Protein
1
serving
Steamed Broccoli
134.3 Calories |
11.3g Carbs |
9.3g Fat |
4.9g Protein
|
BLT Chicken Salad Stuffed Avocado
scaled to 1 serving
1 oz cooked, yield
Turkey bacon
3 oz
Chicken breast
1/2 tomato
Roma tomatoes
1/4 cup,
Cottage cheese
1/4 cup shredded
Lettuce
1/2 fruit
Avocados
Steamed Broccoli
scaled to 1 serving
3/8 lb
Broccoli
3/4 tbsp
Butter
1/8 tsp
Lemon juice
|
BLT Chicken Salad Stuffed Avocado
Cook turkey bacon in pan on stovetop. When cooked, chop into pieces and set aside. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Chop chicken, tomato, and lettuce into smaller pieces and mix into cottage cheese along with turkey bacon.
Cut an avocado in half and remove pit. Stuff each side with half of the chicken salad. Serve.
Steamed Broccoli
Trim the broccoli into large florets.
Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
Remove to a platter; season with salt and pepper, the butter, and the lemon juice.
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