Breakfast
779.9 Calories |
69.0g Carbs |
41.1g Fat |
35.4g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g 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
Natural granola with raisins
82
g
Natural granola with raisins
|
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.
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Lunch
745.0 Calories |
61.3g Carbs |
37.7g Fat |
48.5g Protein
1
shake
Ice-Blended Coffee & Peanut Butter Protein Shake
528.0 Calories |
51.5g Carbs |
19.7g Fat |
40.9g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g 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
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
590.5 Calories |
42.3g Carbs |
23.9g Fat |
55.6g Protein
1
serving
Peachy Keen Chicken
208.8 Calories |
9.6g Carbs |
6.5g Fat |
27.1g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Peachy Keen Chicken
scaled to 1 serving
1/2 cup, halves or slices
Peaches
3/8 tsp
Honey
1 half breast
Chicken breast
3/4 tsp
Olive oil
1/4 dash
Pepper
1/4 dash
Salt
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
Peachy Keen Chicken
Drain the peaches of syrup (1 can per 4 servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag.
Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).
Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler.
Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill.
Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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