Breakfast
944.2 Calories |
92.8g Carbs |
35.3g Fat |
65.2g Protein
2
serving
Zucchini Hash
436.6 Calories |
25.4g Carbs |
22.7g Fat |
33.5g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Zucchini Hash
scaled to 2 serving
8 tbsp chopped
Onions
2 cup, chopped
Zucchini
2 dash
Salt
2 dash
Pepper
2 spray
Pam cooking spray
4 extra large
Egg
2 tsp
Garlic powder
2 tsp
Onion powder
Nonfat yogurt
490
g
Nonfat yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
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Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
916.5 Calories |
53.4g Carbs |
49.1g Fat |
64.7g Protein
2
serving
Gourmet Grilled Cheese
916.5 Calories |
53.4g Carbs |
49.1g Fat |
64.7g Protein
|
Gourmet Grilled Cheese
scaled to 2 serving
1 large
Egg
3/4 cup
Parmesan cheese
4 oz
Goat cheese
4 slice
Whole-wheat bread
4 slice, medium
Tomatoes
|
Gourmet Grilled Cheese
Place the beaten eggs in a wide, shallow bowl, and set aside. Place the parmesan cheese in a wide, shallow dish, and set aside.
Spread the goat cheese onto one side of each slice of bread. Sandwich two tomato slices between two pieces of bread, then dip both sides into the beaten egg. Allow the excess to drip off, then press the sandwiches into the parmesan cheese, coating well on each side; set aside. Repeat to make 4 sandwiches.
Heat a large, nonstick skillet over medium heat. Cook the sandwiches until golden brown and crisp, about 3 minutes per side.
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Dinner
783.4 Calories |
107.7g Carbs |
27.1g Fat |
29.8g Protein
1
serving
Noodles with Spicy Peanut Sauce
695.6 Calories |
97.1g Carbs |
23.3g Fat |
27.2g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Noodles with Spicy Peanut Sauce
scaled to 1 serving
4 oz
Spaghetti
2.7 tbsp
Peanut butter
1 tbsp
Soy sauce
1/16 tsp
Crushed red pepper flakes
1/4 tsp
Honey
1/2 tbsp
Vinegar
1/2 cloves, minced
Garlic
1/16 tsp
Pepper
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
|
Noodles with Spicy Peanut Sauce
Cook pasta according to directions.
Put all of the other ingredients except red pepper flakes in a heat-safe bowl.
When the pasta is done, set 3/4 cup of the cooking water aside and drain the pasta.
Slowly stream the cooking water into the heat-safe bowl while whisking until you've achieved a smooth sauce.
Toss the pasta with the sauce and then serve into 4 individual bowls. Top with red pepper flakes if desired.
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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