Breakfast
844.0 Calories |
106.2g Carbs |
35.5g Fat |
31.6g Protein
1
plate
Spicy Fried Eggs
525.9 Calories |
40.2g Carbs |
31.0g Fat |
24.7g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
|
Spicy Fried Eggs
scaled to 1 plate
3 large
Egg
3 tortilla
Tortillas
1 tbsp
Chili powder
1 tbsp
Olive oil
3 tbsp
Salsa
Natural granola with raisins
82
g
Natural granola with raisins
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Spicy Fried Eggs
Heat oil over medium/low heat in a non stick pan.
Add chili powder to oil and fry eggs.
Heat tortillas in preferred manner
Stack tortillas on a plate and top with fried eggs.
Heat salsa in the egg pan and pour over eggs.
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Lunch
872.0 Calories |
30.7g Carbs |
65.6g Fat |
47.8g Protein
2
serving
Quick Nori Roll with Cucumber and Avocado
463.8 Calories |
25.1g Carbs |
29.0g Fat |
31.1g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 2 serving
2 sheets
Seaweed
1 cup slices
Cucumber
1/2 fruit
Avocados
4 slice
Tofu
1/2 cup
Alfalfa sprouts
2 tbsp
Soy sauce
2 tsp
Sesame seeds
Cheddar cheese
57
g
Cheddar cheese
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
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Dinner
1023.9 Calories |
103.5g Carbs |
43.6g Fat |
64.6g Protein
1
serving
Garden style pasta
387.2 Calories |
47.8g Carbs |
18.0g Fat |
12.6g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
2
serving
Yogurt & Cantaloupe
376.3 Calories |
42.5g Carbs |
2.4g Fat |
48.9g Protein
|
Garden style pasta
scaled to 1 serving
2 oz
Whole wheat pasta
1 tbsp
Olive oil
2 1/2 tbsp
Parmesan cheese
1/4 large
Red bell pepper
1/8 cup, chopped or sliced
Tomatoes
1/4 cup
Arugula
Frizzled Cabbage
scaled to 2 serving
1/4 head, medium
Cabbage
2 tbsp
Butter
Yogurt & Cantaloupe
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, cubes
Melons
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Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
Yogurt & Cantaloupe
Cut cantaloupe into pieces and mix with yogurt. Enjoy!
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