Breakfast
411.0 Calories |
39.8g Carbs |
21.0g Fat |
17.5g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Natural granola with raisins
41
g
Natural granola with raisins
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
472.3 Calories |
52.8g Carbs |
24.8g Fat |
16.6g Protein
1
wrap
Veggie wrap
265.5 Calories |
43.5g Carbs |
7.5g Fat |
8.6g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Veggie wrap
scaled to 1 wrap
1 large
Carrots
1/8 cup, pieces or slices
Mushrooms
1/2 cup slices
Cucumber
2 spear
Broccoli
3 slice, medium
Tomatoes
1 tortilla
Tortillas
1 tbsp
Cream cheese
1 tbsp
Ranch dressing
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
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.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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Dinner
403.5 Calories |
30.5g Carbs |
26.9g Fat |
17.2g Protein
1
serving
Roasted Pacific Cod with Spring Vegetables and Mint
243.8 Calories |
18.1g Carbs |
14.8g Fat |
13.2g Protein
1
serving
Bev's Sauteed Yellow Squash
159.8 Calories |
12.4g Carbs |
12.1g Fat |
4.0g Protein
|
Roasted Pacific Cod with Spring Vegetables and Mint
scaled to 1 serving
1/4 package
Artichokes
1/4 cup
Peas
1 tbsp
Water
1/2 medium
Zucchini
1 tbsp
Olive oil
1 1/2 oz
Cod
1/4 head
Lettuce
1/4 tbsp
Peppermint
1/4 medium
Scallions
Bev's Sauteed Yellow Squash
scaled to 1 serving
1 1/2 medium
Squash
0 tbsp
Butter
1/4 medium
Onions
|
Roasted Pacific Cod with Spring Vegetables and Mint
Cut the cod into 4 pieces of 1 inch thickness. Thaw the artichoke hearts and the peas. Peel and cut the zucchini into 1/2 inch thick moons. Cut the romaine crosswise into thin slices and the scallions into 1 inch thick pieces.
Preheat oven to 450F with rack in middle.
Put fish in a 4-sided sheet pan, then drizzle with 1 tablespoon oil and season with
a slightly rounded 1/4 teaspoon each of salt and pepper (total). Roast until just cooked through, 8 to 10 minutes.
While fish cooks, heat remaining
3 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then cook scallions, zucchini, artichokes,
1/2 teaspoon salt, and 1/4 teaspoon pepper, stirring occasionally, 4 minutes.
Stir in peas, romaine, and water and cook, covered, until zucchini is tender, about 3 minutes more. Stir in mint. Serve fish over vegetables and drizzle with oil.
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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