Breakfast
1112.7 Calories |
56.2g Carbs |
73.7g Fat |
57.9g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
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Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Apples
2
medium (3" dia)
Apples
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
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 omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
1037.6 Calories |
74.3g Carbs |
26.5g Fat |
130.5g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
1
serving
Yogurt & Applesauce
185.0 Calories |
21.9g Carbs |
1.0g Fat |
23.3g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
Yogurt & Applesauce
scaled to 1 serving
1/2 cup
Applesauce
8 oz
Nonfat greek yogurt
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Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
Yogurt & Applesauce
Mix together and enjoy!
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Dinner
1151.1 Calories |
88.3g Carbs |
74.5g Fat |
36.5g Protein
2
plate
Spaghetti Carbonara
830.2 Calories |
68.0g Carbs |
48.2g Fat |
29.3g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
1
serving
Bev's Sauteed Yellow Squash
159.8 Calories |
12.4g Carbs |
12.1g Fat |
4.0g Protein
|
Spaghetti Carbonara
scaled to 2 plate
1/4 cup
Parmesan cheese
1/2 extra large
Egg
5 strip
Bacon
3 oz
Spaghetti
1 tbsp
Olive oil
1/2 dash
Pepper
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
Bev's Sauteed Yellow Squash
scaled to 1 serving
1 1/2 medium
Squash
0 tbsp
Butter
1/4 medium
Onions
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Spaghetti Carbonara
Boil a large pot of well salted water, then cook the pasta according to the package directions. For dried spaghetti I usually boil the noodles for 8 minutes rather than the 9 recommended on the package to ensure they are al dente.
Combine the Parmesan, egg, olive oil and black pepper in a large bowl and whisk together until the mixture is smooth and there are no clumps of egg whites.
Chop the Bacon into batons and add to a pan over medium high heat and fry until cooked through.
Drain the pasta (do not rinse), then immediately dump it into the egg mixture. It's important that the pasta be very hot, otherwise the egg mixture won't thicken into a sauce. Add the bacon and toss to coat evenly. Plate your Spaghetti Carbonara and top with a slow cooked egg.
via norecipes.com
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
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