Breakfast
1130.9 Calories |
93.3g Carbs |
55.9g Fat |
68.8g Protein
2
pita
Breakfast pita pizza
869.2 Calories |
77.3g Carbs |
36.7g Fat |
61.6g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Breakfast pita pizza
scaled to 2 pita
2 pita, large
Pita bread
1 cup, diced
Mozzarella cheese
1 cup
Spinach
2 extra large
Egg
1 dash
Salt
1 dash
Pepper
1/4 tsp, ground
Oregano
3/4 tsp
Cayenne pepper
1 tbsp
Parmesan cheese
Oranges
1
fruit (2-5/8" dia)
Oranges
Bacon
scaled to 4 strips
4 strip
Bacon
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
682.2 Calories |
57.0g Carbs |
17.3g Fat |
73.6g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
1586.1 Calories |
124.3g Carbs |
30.4g Fat |
201.1g Protein
3
serving
Chicken Salad on Apple Slices
1429.7 Calories |
97.0g Carbs |
27.8g Fat |
195.1g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Chicken Salad on Apple Slices
scaled to 3 serving
3 breast
Chicken breast
1 1/2 tsp
Olive oil
3/8 cup
Cranberries
3/8 cup chopped
Celery
12 oz
Nonfat greek yogurt
1 1/2 large
Apples
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
|
Chicken Salad on Apple Slices
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine chopped, cooked chicken breast with chopped celery, cranberries, and yogurt. Slice apples into thin slices and serve with chicken salad.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
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