Breakfast
384.9 Calories |
39.9g Carbs |
19.7g Fat |
16.2g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g 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
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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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
Fruit Salad
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Lunch
467.0 Calories |
39.2g Carbs |
4.0g Fat |
70.4g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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Dinner
708.1 Calories |
24.7g Carbs |
45.7g Fat |
41.0g Protein
1
serving
Cumin-Scented Stir-Fried Beef with Celery
569.1 Calories |
8.7g Carbs |
39.5g Fat |
35.0g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Cumin-Scented Stir-Fried Beef with Celery
scaled to 1 serving
2 1/2 tsp
Soy sauce
1 steak
Beef tenderloin
2 tsp
Vegetable oil
1/8 tsp
Crushed red pepper flakes
1/2 tsp
Cornstarch
1/8 tsp, whole
Cumin
2 stalks, large
Celery
1/2 tsp
Ginger
2 tbsp
Sake
1/2 tsp
Garlic
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
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Cumin-Scented Stir-Fried Beef with Celery
Cut tops from celery and reserve leaves. Cut celery stalks diagonally into 1/4-inch pieces.
Halve steak lengthwise if large. Slice across the grain about 1/8 inch thick.
Toss beef with 1/2 teaspoon soy sauce, 1/4 teaspoon cornstarch, and a pinch of salt.
Stir together rice wine, remaining
2 teaspoon soy sauce, and remaining 1/4 teaspoon cornstarch.
Heat wok over high heat until smoking, then pour 1 teaspoon oil down side and swirl to coat. Add beef in 1 layer and cook, turning occasionally, until browned, less than 1 minute. Transfer to a bowl.
Add remaining teaspoon oil to wok, then add ginger, garlic, cumin, and red-pepper flakes and stir-fry 15 seconds. Add celery and stir-fry 1 minute, then add beef and juices and stir-fry 15 seconds. Stir rice-wine mixture, then pour into wok and stir-fry until sauce is bubbling, about 30 seconds. Remove from heat and stir in celery leaves.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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