Breakfast
802.7 Calories |
85.8g Carbs |
33.6g Fat |
44.9g Protein
2
omelet
Basic Parmesan Egg White Omelet
455.9 Calories |
7.7g Carbs |
30.3g Fat |
36.8g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Basic Parmesan Egg White Omelet
scaled to 2 omelet
8 large
Egg white
4 tbsp
Reduced fat milk
2 dash
Salt
2 dash
Pepper
2 tbsp
Butter
4 tbsp
Parmesan cheese
Natural granola with raisins
41
g
Natural granola with raisins
Melons
1
melon, medium (about 5" dia)
Melons
|
Basic Parmesan Egg White Omelet
Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
|
Lunch
832.6 Calories |
74.7g Carbs |
33.4g Fat |
68.8g Protein
2
serving
Spinach salad
350.5 Calories |
21.6g Carbs |
28.5g Fat |
10.6g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Spinach salad
scaled to 2 serving
10 cup
Spinach
4 large
Scallions
1 lemon yields
Lemon juice
2 tbsp
Olive oil
2 dash
Pepper
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
839.8 Calories |
7.9g Carbs |
40.1g Fat |
107.8g Protein
2
breast
Grilled Chicken Mediterranean
839.8 Calories |
7.9g Carbs |
40.1g Fat |
107.8g Protein
|
Grilled Chicken Mediterranean
scaled to 2 breast
1/2 cup cherry tomatoes
Cherry tomatoes
1/2 cup
Olives
1 1/2 tbsp, drained
Capers
1 1/2 tbsp
Olive oil
2 breast
Chicken breast
2 dash
Salt
2 dash
Pepper
|
Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
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