Breakfast
1146.5 Calories |
88.5g Carbs |
70.0g Fat |
46.5g Protein
2
serving
Fried Eggs on Toast with Pepper Jack and Avocado
823.1 Calories |
43.0g Carbs |
56.3g Fat |
38.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Fried Eggs on Toast with Pepper Jack and Avocado
scaled to 2 serving
2 slice, small
Sourdough bread
1 1/2 tbsp
Butter
2 extra large
Egg
1/2 fruit
Avocados
2 slice
Monterey cheese
1/2 tbsp
Fresh cilantro
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
|
Fried Eggs on Toast with Pepper Jack and Avocado
PREPARATION: Toast bread. Chop cilantro. Peel, pit, and slice avocado.
Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack eggs into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
1138.6 Calories |
44.1g Carbs |
61.4g Fat |
97.2g Protein
1
serving
Coconut Protein Balls
222.6 Calories |
15.0g Carbs |
13.7g Fat |
10.9g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
2
serving
Protein-boosted Yogurt
879.2 Calories |
21.9g Carbs |
47.3g Fat |
85.1g 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
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Protein-boosted Yogurt
scaled to 2 serving
2 scoop
Whey protein powder
16 oz
Greek yogurt
|
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.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
1130.1 Calories |
116.6g Carbs |
52.4g Fat |
46.5g Protein
2
serving
Vegetarian lasagna
1065.9 Calories |
110.1g Carbs |
48.6g Fat |
45.6g Protein
1
serving
Plain Popcorn
64.2 Calories |
6.5g Carbs |
3.9g Fat |
1.0g Protein
|
Vegetarian lasagna
scaled to 2 serving
1 1/2 tbsp
Butter
0.8 tbsp
Wheat flour
1/2 tsp
Nutmeg
3/4 cup
Reduced fat milk
1/4 tsp
Salt
1/4 tsp
Pepper
1 cup
Pasta sauce
4 wrapper, eggroll
Wonton wrappers
3/4 cup, shredded
Mozzarella cheese
2 tbsp
Parmesan cheese
Plain Popcorn
scaled to 1 serving
5/16 oz
Popcorn
3/4 tsp
Vegetable oil
|
Vegetarian lasagna
Melt butter in a 1- to 1 1/2-quart pan over medium-high heat. Add flour and stir until bubbly. Remove pan from heat and gradually add milk, whisking until smooth. Return to heat and bring to a boil, stirring; then boil for 1 minute, stirring constantly. Season to taste with nutmeg, salt, and pepper. Remove from heat.
Choose a small baking dish in which 2 egg roll wrappers will fit snugly side by side. In dish, layer a fourth of the marinara sauce, two egg roll wrappers, a third of the bechamel sauce, a third of the mozzarella cheese, and a fourth of the parmesan cheese. Repeat layers twice more, ending with marinara sauce, egg roll wrapper, and Parmesan.
Bake in a 500 degrees F oven until lasagna is golden brown on top and sauce is bubbly around edges (about 15 minutes). Let stand about 5 minutes before cutting in fourths to serve.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
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