Breakfast
988.4 Calories |
55.1g Carbs |
44.6g Fat |
91.4g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g 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
Natural granola with raisins
41
g
Natural granola with raisins
Nonfat greek yogurt
480
g
Nonfat greek 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
857.4 Calories |
127.4g Carbs |
20.9g Fat |
53.4g Protein
2
sandwich
Hummus on Rye
407.0 Calories |
58.1g Carbs |
14.6g Fat |
19.2g Protein
2
cup
(302 g)
Grapes
208.4 Calories |
54.7g Carbs |
0.5g Fat |
2.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Hummus on Rye
scaled to 2 sandwich
1/2 cup
Hummus
4 slice
Rye bread
2 slice
Pickles
2 slice, medium
Tomatoes
2 leaf outer
Lettuce
Grapes
302
g
Grapes
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
592.4 Calories |
29.6g Carbs |
35.2g Fat |
45.9g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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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