Breakfast
436.2 Calories |
35.3g Carbs |
15.2g Fat |
38.0g Protein
1
serving
Salmon & Potato Scramble
299.0 Calories |
16.5g Carbs |
14.8g Fat |
24.0g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Salmon & Potato Scramble
scaled to 1 serving
2 2/3 oz
Atlantic salmon
1 tsp
Olive oil
1/16 tsp
Pepper
1/2 Potato small
Potato
1 extra large
Egg
1/16 tsp
Salt
3/16 medium
Red bell pepper
7/8 tbsp
Water
3/16 tsp
Old bay seasoning
Nonfat yogurt
245
g
Nonfat yogurt
|
Salmon & Potato Scramble
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
|
Lunch
521.3 Calories |
24.6g Carbs |
31.0g Fat |
40.2g Protein
1
serving
Chicken and avocado salad
403.6 Calories |
12.0g Carbs |
25.0g Fat |
34.6g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Chicken and avocado salad
scaled to 1 serving
1 can yields
Canned chicken
1/2 fruit
Avocados
2 sprigs
Fresh cilantro
0.2 lime yields
Lime juice
1 dash
Salt
4 leaf, large
Lettuce
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
491.0 Calories |
11.8g Carbs |
25.9g Fat |
54.2g Protein
1
serving
Mesquite Garlic Trout
274.1 Calories |
1.9g Carbs |
7.9g Fat |
46.6g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Mesquite Garlic Trout
scaled to 1 serving
1/4 tsp
Grill Creations Smokey Mesquite Seasoning
1/4 tsp
Salt
8 oz
Trout
1 tsp
Garlic
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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