Breakfast
1017.5 Calories |
61.7g Carbs |
85.0g Fat |
17.5g Protein
1
tortilla
Breakfast Quesadilla
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Breakfast Quesadilla
scaled to 1 tortilla
1/2 tsp
Vegetable oil
1 tbsp
Peanut butter
1 tortilla
Tortillas
1/2 medium
Banana
1/2 cup, sliced
Strawberries
1/2 tsp
Cinnamon
Pecans
99
g
Pecans
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Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
|
Lunch
1249.4 Calories |
112.3g Carbs |
78.1g Fat |
39.9g Protein
2
serving
Fettucine Alfredo
871.7 Calories |
89.0g Carbs |
51.1g Fat |
22.7g Protein
2
serving
Steamed Broccoli with Olive Oil and Parmesan
377.7 Calories |
23.3g Carbs |
27.0g Fat |
17.2g Protein
|
Fettucine Alfredo
scaled to 2 serving
1/4 cup, fluid
Heavy whipping cream
1/4 stick
Butter
3.3 tbsp
Parmesan cheese
4 oz
Whole wheat pasta
Steamed Broccoli with Olive Oil and Parmesan
scaled to 2 serving
1 1/2 tbsp
Olive oil
1/4 cup
Parmesan cheese
3/4 lb
Broccoli
|
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.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
|
Dinner
941.8 Calories |
157.3g Carbs |
22.1g Fat |
31.5g Protein
2
serving
Barbeque Tempeh Sandwiches
830.0 Calories |
131.1g Carbs |
22.0g Fat |
29.4g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Barbeque Tempeh Sandwiches
scaled to 2 serving
1/2 medium
Onions
1 medium
Red bell pepper
2 roll
Hard rolls
1/2 cup
Tempeh
1/2 cup
Barbecue sauce
1/2 tbsp
Vegetable oil
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
|
Barbeque Tempeh Sandwiches
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
Chop onion. Seed & chop pepper. Split and toast rolls.
Heat oil in a skillet over medium heat. Add the red peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
Spoon the tempeh mixture onto kaiser rolls, and serve.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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