Breakfast
594.4 Calories |
49.2g Carbs |
36.7g Fat |
19.0g Protein
1
serving
Quick ham grits
413.8 Calories |
27.3g Carbs |
26.9g Fat |
15.5g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g 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
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
Bacon
scaled to 2 strips
2 strip
Bacon
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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.
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.
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.
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Lunch
593.2 Calories |
45.3g Carbs |
24.1g Fat |
51.5g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Carrots with Hummus
Dip carrots into hummus, eat.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
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Dinner
619.8 Calories |
59.7g Carbs |
34.5g Fat |
24.7g Protein
1
serving
White Bean Barley Bowl
297.9 Calories |
50.0g Carbs |
7.6g Fat |
9.9g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
White Bean Barley Bowl
scaled to 1 serving
2 2/3 tbsp
Barley
5/16 cup
Organic Vegetable Stock
2 tbsp
Water
1/4 cup
Corn
1/4 cup
White beans
0 tsp
Vinegar
1/2 tsp
Lemon juice
1/2 tbsp
Olive oil
1/16 cup, chopped
Onions
1/16 cup sprigs
Dill
3/16 dash
Salt
3/16 dash
Pepper
Cheddar cheese
28
g
Cheddar cheese
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
White Bean Barley Bowl
Thaw the frozen corn kernels in the microwave. Set aside.
In a small saucepan, add the barley, broth and water. Cover and bring to a boil over high heat. When the pot starts to boil, reduce the heat to low, and cook, covered, for 20 to 25 minutes until barley is tender.
Rinse the white beans under running water to remove excess sodium. Set aside.
In a separate bowl, add the barley with vinegar, lemon juice, olive oil, red onion and dill. Mix to combine then add the corn and white beans. Season with salt and pepper to taste. Garnish with dill and serve warm or at room temperature.
NOTE: You can make this dish ahead of time, store in the fridge, and reheat for lunch (or just eat it chilled).
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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