Breakfast
689.2 Calories |
63.5g Carbs |
35.1g Fat |
33.4g Protein
2
serving
Zucchini Hash Browns
318.7 Calories |
14.9g Carbs |
23.0g Fat |
15.8g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Zucchini Hash Browns
scaled to 2 serving
2 medium
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
1 dash
Pepper
1 dash
Salt
1 tbsp
Olive oil
1 large
Zucchini
Nonfat yogurt
245
g
Nonfat yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Zucchini Hash Browns
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
Drop by spoonfuls into the hot skillet.
After browning on one side flip and brown the other side.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
892.3 Calories |
46.2g Carbs |
18.3g Fat |
130.3g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
929.2 Calories |
124.9g Carbs |
35.7g Fat |
40.2g Protein
1
serving
Linguine with Tuna, Capers, and Raisins
811.5 Calories |
112.3g Carbs |
29.7g Fat |
34.6g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Linguine with Tuna, Capers, and Raisins
scaled to 1 serving
3/4 cloves, minced
Garlic
2 tbsp
Olive oil
1/8 tsp
Salt
3/16 cup
Raisins
1/4 cup, chopped
Onions
1 1/3 tbsp, drained
Capers
2 tbsp
Parsley
1/16 tsp
Pepper
1/2 can
Tuna
4 oz
Whole wheat pasta
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Linguine with Tuna, Capers, and Raisins
Coarsely chop parsley leaves. Drain tuna.
Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1 cup pasta-cooking water, then drain pasta and return to pot.
While pasta cooks, heat oil in a 12-inch heavy skillet over high heat until hot but not smoking and cook onions and garlic with salt and pepper, stirring occasionally, until golden, 6 to 8 minutes. Stir in tuna, capers, raisins, parsley, and reserved cooking water. Add tuna mixture to pasta, tossing to combine, and serve immediately.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|