Breakfast
1127.6 Calories |
19.4g Carbs |
92.6g Fat |
54.8g Protein
2
omelet
Fluffy omelet with cheese and spinach
1066.1 Calories |
4.0g Carbs |
92.5g Fat |
53.6g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
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Fluffy omelet with cheese and spinach
scaled to 2 omelet
6 extra large
Egg
4 tbsp
Butter
1 1/2 oz
Cheddar cheese
2 tbsp chopped
Chives
2 dash
Salt
2 dash
Pepper
1/2 cup
Spinach
Oranges
1
fruit (2-5/8" dia)
Oranges
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Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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Lunch
1114.9 Calories |
103.6g Carbs |
25.5g Fat |
126.7g Protein
2
serving
Cottage Cheese with Spicy Tuna
456.5 Calories |
8.1g Carbs |
5.5g Fat |
92.1g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 2 serving
1 cup,
Cottage cheese
1 tsp
Dill
2 can
Tuna
2 tsp
Sriracha Sauce
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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Dinner
1143.8 Calories |
47.4g Carbs |
51.3g Fat |
122.5g Protein
2
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
1090.2 Calories |
42.8g Carbs |
47.8g Fat |
119.9g Protein
1
serving
Pan Roasted Asparagus
53.6 Calories |
4.6g Carbs |
3.5g Fat |
2.5g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 2 chicken
2 breast
Chicken breast
1 1/2 tbsp
Olive oil
1/4 cup chopped
Red Onion
2 cup
Spinach
1 tbsp
Vinegar
1 large
Pears
1 tbsp
Parsley
3/8 cup, crumbled, not packed
Blue cheese
Pan Roasted Asparagus
scaled to 1 serving
1/4 lb
Asparagus
3/4 tsp
Olive oil
1/4 clove
Garlic
1/4 tsp
Salt
|
Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
Pan Roasted Asparagus
Trim the bottom inch or two off the asparagus. Finely chop the garlic.
Cut spears in half crosswise.
Heat olive oil in a large heavy skillet.
Add asparagus.
Toss well.
Sprinkle with salt and garlic.
Toss well for one to two minutes.
Serve hot or at room temperature.
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