Breakfast
672.5 Calories |
58.1g Carbs |
34.1g Fat |
33.1g Protein
1
serving
Quick ham grits
413.8 Calories |
27.3g Carbs |
26.9g Fat |
15.5g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Quick ham grits
scaled to 1 serving
1/2 cup
Water
1/2 tbsp
Butter
1/4 tsp
Salt
1/8 tsp
Pepper
1/2 tbsp
Vegetable oil
1 oz
Cheddar cheese
1/2 tbsp chopped
Scallions
1/4 cup
Reduced fat milk
1 slice
Chopped ham
2 3/16 tbsp
Corn grits, yellow
1/4 tsp
Pepper or hot sauce
Nonfat yogurt
245
g
Nonfat yogurt
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Quick ham grits
Combine the water, milk, butter, and measured salt and pepper in a small saucepan and bring to a simmer over medium-high heat.
Meanwhile, heat the oil in a medium frying pan over medium heat until shimmering. Add the ham and cook, stirring occasionally, until browned all over, about 5 to 6 minutes. Remove the pan from the heat and set it aside.
Whisk the grits into the simmering milk mixture and bring to a boil. Continue to boil without stirring for 1 minute. Cover with a tightfitting lid, remove the pan from the heat, and let sit until the grits are tender, about 7 minutes.
Meanwhile, shred the cheese on the large holes of a box grater (you should have about 3/4 cup). Thinly slice the white and light green parts of the scallion; set aside.
When the grits are ready, uncover and stir them to incorporate all of the liquid; stir until the grits are smooth. Sprinkle with two-thirds of the cheese and stir until combined and melted. Taste and season with salt and pepper as needed.
Divide the grits between 2 bowls and sprinkle with the remaining third of the cheese. Top with the reserved ham and scallions and add a few dashes of hot sauce. Serve immediately.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
574.7 Calories |
33.7g Carbs |
34.3g Fat |
43.6g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
692.5 Calories |
38.3g Carbs |
35.4g Fat |
58.0g Protein
1
breast
Pecan Breaded Chicken Breasts
598.5 Calories |
14.5g Carbs |
35.2g Fat |
56.4g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Pecan Breaded Chicken Breasts
scaled to 1 breast
1 breast
Chicken breast
1/2 tbsp
Maple syrups
1/4 cup, chopped
Pecans
3/4 tbsp
Wheat flour
1/4 tsp
Salt
1/2 tbsp
Butter
3/4 tsp
Vegetable oil
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Pecan Breaded Chicken Breasts
On waxed paper, combine pecans, flour, and salt.
Brush chicken breasts all over with maple syrup. Coat chicken breasts completely with nut mixture.
In a large skillet over medium heat, melt butter and stir in the vegetable oil. Add chicken, and cook for 12 to 15 minutes until chicken is browned on all sides and tender.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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