Breakfast
1104.6 Calories |
108.2g Carbs |
54.9g Fat |
50.7g Protein
2
serving
Scrambled Egg Pasta
842.9 Calories |
92.2g Carbs |
35.7g Fat |
43.4g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Scrambled Egg Pasta
scaled to 2 serving
1/2 dash
Pepper
1/4 cup
Parmesan cheese
2 large
Egg
1/2 dash
Salt
4 strip
Bacon
4 oz
Whole wheat pasta
1/2 medium
Onions
Oranges
1
fruit (2-5/8" dia)
Oranges
Bacon
scaled to 4 strips
4 strip
Bacon
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Scrambled Egg Pasta
PREPARATION: Chop onion. Grate parmesan.
In a small bowl, beat together the eggs and cheese; set aside.
In a large skillet, fry the bacon and onion together until the meat is browned and crispy and the onion has begun to caramelize.
Add the pasta (if using cold day-old pasta, cook until its just warmed through, about 1 minute).
Pour the egg-and-cheese mixture into the skillet and reduce heat to low. Stir continuously until the pasta is coated with the eggs and they have begun to solidify.
Season with the salt and pepper, then serve immediately, with extra grated Parmesan on the side.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1102.5 Calories |
136.7g Carbs |
37.7g Fat |
72.3g Protein
2
serving
Veggie Nori Roll
304.8 Calories |
29.1g Carbs |
17.3g Fat |
14.1g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
2
serving
Yogurt & Apricots
580.8 Calories |
97.8g Carbs |
2.4g Fat |
50.6g Protein
|
Veggie Nori Roll
scaled to 2 serving
4 tbsp
Hummus
1/2 cup
Alfalfa sprouts
1/2 cup strips or slices
Carrots
1/2 cup slices
Cucumber
2 sheets
Seaweed
1/2 cup, sliced
Avocados
2 tbsp
Nutritional Yeast
2 dash
Salt
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
Yogurt & Apricots
scaled to 2 serving
16 oz
Nonfat greek yogurt
1 cup, halves
Apricots, dried
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
Yogurt & Apricots
Chop dried apricots into pieces and mix into yogurt. Enjoy!
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Dinner
1046.3 Calories |
74.6g Carbs |
68.1g Fat |
39.9g Protein
1
serving
Asian Honey Chicken
690.1 Calories |
65.1g Carbs |
33.4g Fat |
33.8g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Asian Honey Chicken
scaled to 1 serving
2 tbsp
Vegetable oil
1/2 breast
Chicken breast
1/4 cup
Wheat flour
1/4 cup
Buttermilk
3/4 tsp
Cornstarch
2 tbsp
Honey
1/2 tbsp
Soy sauce
3/4 tsp
Vinegar
1/4 tsp
Sesame oil
1/8 tsp
Crushed red pepper flakes
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
|
Asian Honey Chicken
Heat vegetable oil in a large skillet over medium high heat.
Working one at a time, dredge chicken in flour, dip into buttermilk, then dredge in flour again, pressing to coat.
Working in batches, add chicken to the skillet, 3 or 4 at a time, and cook until evenly golden and crispy, about 2 minutes on each side. Transfer to a paper towel-lined plate.
In a small bowl, combine cornstarch and 1 tablespoon water; set aside.
In a small saucepan over medium high heat, combine honey, soy sauce, apple cider vinegar, sesame oil and red pepper flakes.
Bring to a boil; reduce heat and stir in cornstarch mixture until slightly thickened, about 2-3 minutes; set aside.
Serve chicken immediately, drizzled with honey glaze.
*Note: Fat content is probably lower because chicken is only cooked in oil, not all oil is ingested.*
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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