Breakfast
656.3 Calories |
51.5g Carbs |
37.6g Fat |
31.8g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Oranges
1
fruit (2-5/8" dia)
Oranges
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
Fruit Salad
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Lunch
653.7 Calories |
58.3g Carbs |
38.8g Fat |
27.9g Protein
1
serving
Lentils with Veggies, Avocado, Walnuts & Hummus
532.5 Calories |
46.0g Carbs |
32.6g Fat |
21.7g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Lentils with Veggies, Avocado, Walnuts & Hummus
scaled to 1 serving
1/4 cup
Lentils
1 tbsp
Olive oil
1 1/2 cloves, minced
Garlic
3 spear, medium
Asparagus
3 cup
Spinach
1/4 fruit
Avocados
1 tbsp
Hummus
1 tsp
Sriracha Sauce
1/8 cup, chopped
Walnuts
1/2 dash
Salt
1/2 dash
Pepper
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Lentils with Veggies, Avocado, Walnuts & Hummus
Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. (if you can’t find French lentils and are using regular green lentils, the timing may be shorter. Start checking at the 15-minute mark.)
Heat the oil in a large sauté pan over medium-high. Chop asparagus into pieces and add to pan. Sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the spinach and sauté until wilted, 2 minutes. Add a small splash of water if needed. Season with a little salt and pepper.
Serve lentils with sautéed veggies, topped with avocado slices, a dollop of hummus and a little sriracha. Add chopped walnuts and enjoy!
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
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Dinner
687.4 Calories |
85.9g Carbs |
26.5g Fat |
25.4g Protein
1
serving
Greek Spaghetti
687.4 Calories |
85.9g Carbs |
26.5g Fat |
25.4g Protein
|
Greek Spaghetti
scaled to 1 serving
1 1/2 tbsp
Butter
4 oz
Spaghetti
1/8 tsp
Salt
1/4 tsp, ground
Oregano
1/4 cup, grated
Parmesan cheese
|
Greek Spaghetti
Preheat oven to 250 degrees F (120 degrees C).
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a medium skillet over medium heat, melt butter with salt and cook until just brown. Remove from heat and toss with pasta, cheese and oregano. Pour into a 7x11 inch baking dish.
Bake in preheated oven 10 to 15 minutes, until hot and bubbly.
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