Breakfast
503.3 Calories |
15.9g Carbs |
25.1g Fat |
51.8g Protein
1
omelet
Denver omelet
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Denver omelet
scaled to 1 omelet
2 extra large
Egg
2 tbsp chopped
Onions
1/4 cup, chopped
Red bell pepper
2 slice
Sliced ham
2 tbsp, shredded
Cheddar cheese
1 tsp
Butter
Nonfat greek yogurt
240
g
Nonfat greek yogurt
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Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
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Lunch
443.8 Calories |
35.5g Carbs |
16.4g Fat |
40.3g Protein
1
serving
Coconut Protein Balls
222.6 Calories |
15.0g Carbs |
13.7g Fat |
10.9g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Coconut Protein Balls
scaled to 1 serving
1/16 cup
Almond Flour
3 1/3 tbsp
Coconut meat
1/2 tsp
Honey
3/4 tsp
Coconut oil
1/16 lemon yields
Lemon juice
1/16 tsp
Salt
1/16 tsp
Vanilla extract
1/3 scoop
Whey protein powder
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
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Coconut Protein Balls
Put all ingredients (except a reserved 1 cup of coconut) into a food processor and blend until well combined.
Scoop out a heaping teaspoon of mixture at a time and roll into balls. Finish by rolling in reserved coconut to cover the ball.
Set in fridge for 1 hour to chill and set.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
496.8 Calories |
32.7g Carbs |
24.3g Fat |
42.3g Protein
1
serving
Baked Salmon with Fennel
322.3 Calories |
10.3g Carbs |
16.8g Fat |
35.2g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Baked Salmon with Fennel
scaled to 1 serving
1/2 tbsp
Butter
1/4 bulb
Fennel
1/2 fruit without seeds
Lemons
6 oz
Atlantic salmon
3/4 tsp
Lemon juice
1/4 dash
Pepper
1/4 dash
Salt
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
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Baked Salmon with Fennel
Preheat oven to 350F (175C). Cut out 4 (12 x 16-inch) pieces of parchment paper.
Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again. Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt. Place one fillet of salmon on top of the fennel bulb slices, set fronds aside to use shortly. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste).Sprinkle the salmon generously with salt and pepper. Lay sprigs of fennel fronds over the salmon. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Dot the top with butter.
Fold the parchment over the salmon and secure close. There are several way that you can accomplish this. One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle. Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment. There is an excellent video available that shows this technique here: How to Wrap Fish in Parchment . This technique works well with individual portions.
You may find it easier to wrap a large (multi serving) fillet in the following way. Arrange the fillet so that its long side is facing you, and the two shorter ends are to the left and right. Then lift up the parchment edges closest to you, and furthest from you, bring them together, and fold them over a few times. Then tuck the left and right edges under the fillet.
Place on a roasting pan or baking sheet.Bake at 350F for 20 minutes. Serve immediately. To serve, you can either carefully transfer each salmon fillet and mound of fennel slices to individual plates, or you can serve the salmon in the pouch itself, on a plate. To eat, you can either unwrap the pouch, or cut through the top with a sharp knife to expose the salmon inside.
Carrots with Hummus
Dip carrots into hummus, eat.
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