Breakfast
644.7 Calories |
30.3g Carbs |
43.5g Fat |
33.2g 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
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g 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
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
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.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
672.4 Calories |
33.8g Carbs |
38.3g Fat |
55.8g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
Avocados
1
fruit
Avocados
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Celery & Hummus
Eat celery with hummus.
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Dinner
692.5 Calories |
74.5g Carbs |
30.7g Fat |
29.7g Protein
1
serving
Shrimp Scampi Pasta
655.6 Calories |
67.3g Carbs |
30.3g Fat |
28.5g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Shrimp Scampi Pasta
scaled to 1 serving
4 oz
Shrimp
1 clove
Garlic
3 oz
Whole wheat pasta
2 tbsp
Parsley
1/4 tsp
Salt
1 fl oz
White wine
1 1/4 tbsp
Butter
1 tbsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/8 tsp
Pepper
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Shrimp Scampi Pasta
Peel and devein shrimp. Push garlic through garlic press, including skins. Finely chop parsley.
Bring a 6- to 8-quart pot of salted water to a boil.
Meanwhile, heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then saut shrimp, turning over once, until just cooked through, about 2 minutes, and transfer with a slotted spoon to a large bowl. Add garlic to oil remaining in skillet along with red pepper flakes, wine, salt, and pepper and cook over high heat, stirring occasionally, 1 minute. Add butter to skillet, stirring until melted, and stir in shrimp. Remove skillet from heat.
Cook pasta in boiling water until just tender, about 3 minutes. Reserve 1 cup pasta-cooking water, then drain pasta in a colander. Toss pasta well with shrimp mixture and parsley in large bowl, adding some of reserved cooking water if necessary to keep moist.
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