Breakfast
811.7 Calories |
85.4g Carbs |
34.5g Fat |
45.2g Protein
1
serving
Complete Breakfast Scrambled Eggs
546.9 Calories |
45.9g Carbs |
33.3g Fat |
18.2g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Complete Breakfast Scrambled Eggs
scaled to 1 serving
2 large
Egg
1/2 Potato large
Potato
1/4 cup chopped
Carrots
1/2 cup, chopped
Red bell pepper
3 tbsp chopped
Onions
2 tbsp
Butter
1 tsp, ground
Oregano
1 tsp
Salt
1 tsp
Pepper
Oranges
2
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Complete Breakfast Scrambled Eggs
Chop up all vegetables, saute in buttered pan over medium heat until potatoes are lightly browned.
Stir eggs in separate bowl, add salt, pepper, and oregano. Once mixed, add to pan and cook until eggs are done to your preference.
|
Lunch
713.3 Calories |
48.4g Carbs |
34.4g Fat |
52.6g Protein
1
serving
Sweet Grilled Cheese
471.3 Calories |
33.7g Carbs |
28.6g Fat |
20.5g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Sweet Grilled Cheese
scaled to 1 serving
2 tsp
Butter
2 slice
Whole-wheat bread
2 slice
Cheddar cheese
2 tsp packed
Brown sugar
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Sweet Grilled Cheese
Heat a skillet over medium heat. Spread butter onto one side of a piece of bread and place butter side down in the skillet. Place one piece of cheese on top of the bread, then sprinkle with brown sugar. Top with the other slice of cheese. Butter the other slice of bread and place on top with the butter side up. Fry on each side until golden brown, 3 to 5 minutes per side.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
849.4 Calories |
63.2g Carbs |
60.2g Fat |
27.5g Protein
1
serving
Fettucine Alfredo
435.9 Calories |
44.5g Carbs |
25.6g Fat |
11.4g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Fettucine Alfredo
scaled to 1 serving
1/8 cup, fluid
Heavy whipping cream
1/8 stick
Butter
1 2/3 tbsp
Parmesan cheese
2 oz
Whole wheat pasta
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Fettucine Alfredo
PREPARATION: Cut butter into pieces.
Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta.
Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper.
Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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