Breakfast
509.9 Calories |
10.9g Carbs |
25.4g Fat |
56.9g Protein
1
omelet
Eggs, Cheese, Turkey Sausage Omelet
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 1 omelet
1 large
Egg
3 large
Egg white
1 slice
Cheddar cheese
2 oz, 1 link
Turkey sausage
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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Lunch
627.9 Calories |
43.8g Carbs |
35.6g Fat |
44.5g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
Carrots with Hummus
Dip carrots into hummus, eat.
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Dinner
573.6 Calories |
16.9g Carbs |
32.5g Fat |
54.3g Protein
1
serving
Trout with Cucumber and Sour Cream
426.6 Calories |
5.9g Carbs |
25.7g Fat |
41.3g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Trout with Cucumber and Sour Cream
scaled to 1 serving
1/4 tsp
Lemon peel
5/8 tsp
Lemon juice
3/4 tsp
Dill
1/4 cup
Sour cream
1/2 tbsp
Butter
6 1/4 oz
Trout
1/4 large
Cucumber
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Trout with Cucumber and Sour Cream
PREPARATION: Peel cucumber and slice into thin rounds, chop dill, grate lemon peel, melt butter.
Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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