Breakfast
1070.4 Calories |
73.5g Carbs |
70.4g Fat |
38.4g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g 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
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
Bacon
scaled to 2 strips
2 strip
Bacon
|
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
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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.
|
Lunch
1219.1 Calories |
112.3g Carbs |
20.7g Fat |
151.6g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
2
serving
Yogurt & Mango
465.5 Calories |
65.7g Carbs |
3.1g Fat |
49.0g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Yogurt & Mango
scaled to 2 serving
2 cup, sliced
Mangos
16 oz
Nonfat greek yogurt
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
1083.7 Calories |
139.5g Carbs |
49.6g Fat |
35.3g Protein
2
serving
Easy Olive Oil, Tomato, and Basil Pasta
641.9 Calories |
86.9g Carbs |
28.7g Fat |
17.0g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Easy Olive Oil, Tomato, and Basil Pasta
scaled to 2 serving
1/4 dash
Pepper
1/4 dash
Salt
1/8 cup leaves, whole
Basil
2 tbsp
Olive oil
1/2 tomato
Roma tomatoes
1/2 cloves, minced
Garlic
4 oz
Whole wheat pasta
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Easy Olive Oil, Tomato, and Basil Pasta
Cut basil into thin strips. Seed & dice tomatoes.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic, and basil. Season with salt and pepper.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
|