Breakfast
820.5 Calories |
42.4g Carbs |
41.3g Fat |
67.1g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Basic scrambled eggs
scaled to 2 serving
6 large
Egg
1 tbsp
Butter
1 tbsp chopped
Chives
1 tbsp, ground
Tarragon
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
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Lunch
839.2 Calories |
98.9g Carbs |
22.6g Fat |
66.6g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
1 1/2 cup
White beans
1 can
Tuna
2 stalk
Onions
1 tbsp
Lemon juice
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Pepper
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
806.4 Calories |
79.4g Carbs |
11.8g Fat |
93.2g Protein
2
serving
Teriyaki Garlic Chicken
378.9 Calories |
17.3g Carbs |
6.7g Fat |
58.1g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Teriyaki Garlic Chicken
scaled to 2 serving
1/4 cup
Italian dressing
1/4 cup
Teriyaki sauce
1 cloves, minced
Garlic
2 half breast
Chicken breast
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing, teriyaki sauce and minced garlic; stir to combine.
Add the chicken breast halves; cover and marinate in the refrigerator overnight.
Grill over hot coals for approximately 10 minutes on each side or until juices run clear.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
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