Breakfast
1127.6 Calories |
19.4g Carbs |
92.6g Fat |
54.8g Protein
2
omelet
Fluffy omelet with cheese and spinach
1066.1 Calories |
4.0g Carbs |
92.5g Fat |
53.6g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
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Fluffy omelet with cheese and spinach
scaled to 2 omelet
6 extra large
Egg
4 tbsp
Butter
1 1/2 oz
Cheddar cheese
2 tbsp chopped
Chives
2 dash
Salt
2 dash
Pepper
1/2 cup
Spinach
Oranges
1
fruit (2-5/8" dia)
Oranges
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Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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Lunch
1067.5 Calories |
105.2g Carbs |
8.0g Fat |
142.8g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
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Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
1029.4 Calories |
118.1g Carbs |
34.9g Fat |
63.8g Protein
2
wrap
Stuffed Chicken Wraps
840.6 Calories |
106.5g Carbs |
21.4g Fat |
55.2g Protein
1
serving
Steamed Broccoli with Olive Oil and Parmesan
188.8 Calories |
11.6g Carbs |
13.5g Fat |
8.6g Protein
|
Stuffed Chicken Wraps
scaled to 2 wrap
5 1/3 oz
Chicken breast
0.6 cup
Tomatoes
1/3 cup
Tomato sauce
11/16 tbsp
Dry taco seasoning mix
2 tortilla
Tortillas
3/16 cup, shredded
Cheddar cheese
1 cup shredded
Lettuce
1/3 medium
Red bell pepper
1/2 cup, chopped
Onions
Steamed Broccoli with Olive Oil and Parmesan
scaled to 1 serving
3/4 tbsp
Olive oil
2 tbsp
Parmesan cheese
3/8 lb
Broccoli
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Stuffed Chicken Wraps
Dice onion and bell pepper and cut chicken breast into strips.
Spray large skillet with cooking spray; heat over medium-high heat.
Add chicken, bell pepper and onion; cook 7 minutes or until chicken is no longer pink, stirring occasionally.
Add drained tomatoes, tomato sauce and seasoning mix; mix well, breaking up large pieces of tomato. Bring to a boil. Reduce heat to low; simmer 10 minutes, stirring occasionally.
Spoon about 1/2 cup chicken mixture down center of each tortilla; top with cheese and lettuce. Fold up bottom of tortilla over filling; fold in sides and roll to wrap.
Steamed Broccoli with Olive Oil and Parmesan
PREPARATION: Remove tough broccoli stems.
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
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