Breakfast
973.4 Calories |
123.1g Carbs |
31.6g Fat |
57.2g Protein
2
serving
Salmon & Potato Scramble
598.1 Calories |
33.0g Carbs |
29.5g Fat |
47.9g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Salmon & Potato Scramble
scaled to 2 serving
5 1/3 oz
Atlantic salmon
2/3 tbsp
Olive oil
1/16 tsp
Pepper
1 Potato small
Potato
2 extra large
Egg
1/16 tsp
Salt
1/3 medium
Red bell pepper
1 3/4 tbsp
Water
1/3 tsp
Old bay seasoning
Melons
2
melon, medium (about 5" dia)
Melons
|
Salmon & Potato Scramble
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
|
Lunch
973.5 Calories |
128.0g Carbs |
20.3g Fat |
75.9g Protein
2
wrap
Veggie wrap
531.0 Calories |
87.1g Carbs |
14.9g Fat |
17.1g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Veggie wrap
scaled to 2 wrap
2 large
Carrots
1/4 cup, pieces or slices
Mushrooms
1 cup slices
Cucumber
4 spear
Broccoli
6 slice, medium
Tomatoes
2 tortilla
Tortillas
2 tbsp
Cream cheese
2 tbsp
Ranch dressing
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
|
Dinner
1061.7 Calories |
16.1g Carbs |
59.9g Fat |
114.0g Protein
2
breast
Chicken Breasts in Caper Cream Sauce
936.4 Calories |
4.4g Carbs |
51.9g Fat |
108.2g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Chicken Breasts in Caper Cream Sauce
scaled to 2 breast
2 breast
Chicken breast
1/2 tsp
Salt
1/2 tsp
Dill weed
1/2 tsp
Garlic powder
1 1/2 tbsp
Butter
2 fl oz
Heavy whipping cream
1 tbsp, drained
Capers
1/2 tsp
Pepper
1/2 tsp
Lemon juice
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
|
Chicken Breasts in Caper Cream Sauce
Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
|