Breakfast
1073.1 Calories |
92.9g Carbs |
57.1g Fat |
52.0g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Brie cheese on bread
scaled to 2 serving
2 slice large
Multi-grain bread
2 oz
Brie cheese
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
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Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Brie cheese on bread
Spread cheese on bread, eat.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1100.5 Calories |
135.9g Carbs |
14.5g Fat |
113.5g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
2
serving
Yogurt & Honeydew Melon
389.8 Calories |
47.3g Carbs |
2.2g Fat |
48.0g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Yogurt & Honeydew Melon
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, diced
Melons
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
1249.2 Calories |
20.8g Carbs |
79.6g Fat |
114.3g Protein
2
breast
Chicken Breasts in Caper Cream Sauce
936.4 Calories |
4.4g Carbs |
51.9g Fat |
108.2g Protein
2
cup
Bachelor Brussel Sprouts
312.8 Calories |
16.4g Carbs |
27.8g Fat |
6.1g Protein
|
Chicken Breasts in Caper Cream Sauce
scaled to 2 breast
2 breast
Chicken breast
1/2 tsp
Salt
1/2 tsp
Dill weed
1/2 tsp
Garlic powder
1 1/2 tbsp
Butter
2 fl oz
Heavy whipping cream
1 tbsp, drained
Capers
1/2 tsp
Pepper
1/2 tsp
Lemon juice
Bachelor Brussel Sprouts
scaled to 2 cup
2 cup
Brussels sprouts
1/2 tsp
Salt
1/2 tsp
Pepper
2 tbsp
Coconut oil
|
Chicken Breasts in Caper Cream Sauce
Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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