Breakfast
728.7 Calories |
85.3g Carbs |
15.6g Fat |
65.0g Protein
1
serving
Spiced Sweet Potato and Goat Cheese Egg Skillet
365.0 Calories |
46.4g Carbs |
13.5g Fat |
15.6g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Spiced Sweet Potato and Goat Cheese Egg Skillet
scaled to 1 serving
1/2 tsp
Olive oil
1/2 small
Onions
1/2 tbsp
Paprika
1/2 tsp
Turmeric
1 dash
Salt
1/2 cup
Water
1 1/2 cup, cubes
Sweet potato
1 large
Egg
1 oz
Goat cheese
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Spiced Sweet Potato and Goat Cheese Egg Skillet
In a 7 or 8 inch skillet, heat olive oil over medium heat. Dice onion and add to skillet, cooking until onion is translucent, 4-5 minutes.
Stir in paprika and turmeric, cook for 30 seconds. Add water and stir until everything is well combined.
Carefully stir in cubed sweet potatoes, enough to fill the skillet. Cover with lid and let sweet potatoes cook until almost tender, 6-8 minutes.
Create a small well in the center and crack eggs. Sprinkle Goat cheese on top. Reduce heat to medium-low, cover, and cook until egg whites are set.
Serve with a sprinkle of 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.
|
Lunch
614.8 Calories |
89.6g Carbs |
4.6g Fat |
57.0g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
760.8 Calories |
76.0g Carbs |
33.3g Fat |
43.3g Protein
1
wrap
Chicken bacon ranch wrap
411.8 Calories |
31.2g Carbs |
18.3g Fat |
29.1g Protein
2
serving
Carrots with Hummus
349.0 Calories |
44.8g Carbs |
15.0g Fat |
14.1g Protein
|
Chicken bacon ranch wrap
scaled to 1 wrap
3/8 breast
Chicken breast
1/8 cup, shredded
Cheddar cheese
1 strip
Bacon
0.031 cup chopped
Onions
2 tbsp
Ranch dressing
1 tortilla
Tortillas
1/2 cup shredded
Lettuce
Carrots with Hummus
scaled to 2 serving
10 tbsp
Hummus
2 cup strips or slices
Carrots
|
Chicken bacon ranch wrap
Fry and chop up the bacon, cook the chicken breast if not using deli meats. Chicken breast can be chopped up and cooked in a pan easily. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge.
To make a wrap, spread a half a cup of the mixture on a wrap and top with half a cup of lettuce.
Wrap can be heated up in microwave slightly to make soft - heat up the mixture too for a hot sandwich.
Carrots with Hummus
Dip carrots into hummus, eat.
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