Breakfast
1167.8 Calories |
156.1g Carbs |
37.1g Fat |
62.1g Protein
2
serving
Scrambled Egg Pasta
842.9 Calories |
92.2g Carbs |
35.7g Fat |
43.4g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
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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
Nonfat yogurt
245
g
Nonfat yogurt
Melons
1
melon, medium (about 5" dia)
Melons
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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.
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Lunch
1101.4 Calories |
111.7g Carbs |
21.4g Fat |
118.4g Protein
2
serving
Tuna & White Bean Salad
721.5 Calories |
86.3g Carbs |
16.5g Fat |
61.0g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Tuna & White Bean Salad
scaled to 2 serving
1 1/2 cup
White beans
1 can
Tuna
2 stalk
Onions
1 tbsp
Lemon juice
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Pepper
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Tuna & White Bean Salad
Pour beans into a colander and rinse with water. Allow the excess water to drain off.
Drain the can of tuna. Combine the drained beans and tuna in a bowl. Thinly slice the green onions and add to bowl as well.
Add the olive oil and lemon juice to the bowl, along with salt and pepper. Stir to combine. Taste the mixture and add salt, pepper, or lemon juice to your liking. Serve!
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
1066.9 Calories |
119.8g Carbs |
41.7g Fat |
61.8g Protein
2
serving
Barbecue Tofu Sandwiches
717.6 Calories |
95.8g Carbs |
28.9g Fat |
24.7g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
2
serving
Pan Roasted Asparagus
107.2 Calories |
9.3g Carbs |
7.0g Fat |
5.1g Protein
|
Barbecue Tofu Sandwiches
scaled to 2 serving
1/3 medium
Onions
1 tbsp
Vegetable oil
1/3 block
Tofu
1/2 cup
Barbecue sauce
2 roll
Hamburger bun
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Pan Roasted Asparagus
scaled to 2 serving
1/2 lb
Asparagus
1/2 tbsp
Olive oil
1/2 clove
Garlic
1/2 tsp
Salt
|
Barbecue Tofu Sandwiches
Thinly slice the onion.
Drain the tofu between paper towels until most of the water has been squeezed out.
Slice tofu into 1/4 inch thick slices.
Heat vegetable oil in a large skillet, fry tofu strips until golden brown on both sides. Add onion and cook for a few minutes, until onion is at your desired consistency.
Pour in barbeque sauce (use more or less, according to your taste). Cook the mixture for ten minutes on low and serve on buns.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Pan Roasted Asparagus
Trim the bottom inch or two off the asparagus. Finely chop the garlic.
Cut spears in half crosswise.
Heat olive oil in a large heavy skillet.
Add asparagus.
Toss well.
Sprinkle with salt and garlic.
Toss well for one to two minutes.
Serve hot or at room temperature.
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