Breakfast
700.5 Calories |
36.3g Carbs |
50.4g Fat |
25.8g Protein
1
serving
Caramelized onion frittata
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
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Caramelized onion frittata
scaled to 1 serving
1 1/2 extra large
Egg
1/2 link, 4/lb
Italian sausage
1/2 medium
Onions
1 dash
Salt
1 dash
Pepper
3/4 tsp
Coconut oil
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
Bacon
scaled to 2 strips
2 strip
Bacon
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Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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.
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Lunch
692.8 Calories |
77.9g Carbs |
9.5g Fat |
76.9g Protein
1
shake
Coconut Milk Protein Shake
360.0 Calories |
19.0g Carbs |
8.0g Fat |
51.0g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
1
serving
Yogurt & Banana
238.8 Calories |
35.1g Carbs |
1.3g Fat |
24.4g Protein
|
Coconut Milk Protein Shake
scaled to 1 shake
60 grams
Whey protein powder
1 cup
Pure Coconut Milk
2 tbsp
Cocoa
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
Yogurt & Banana
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 medium
Banana
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
Yogurt & Banana
Slice banana and mix with yogurt. Enjoy!
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Dinner
646.6 Calories |
64.7g Carbs |
29.1g Fat |
37.1g Protein
1
serving
Black-Bean Quesadillas
499.6 Calories |
53.6g Carbs |
22.3g Fat |
24.2g Protein
1
serving
Sea Salt Edamame
147.0 Calories |
11.1g Carbs |
6.8g Fat |
13.0g Protein
|
Black-Bean Quesadillas
scaled to 1 serving
1/4 cup, chopped
Onions
2 oz
Mexican cheese
1/2 cup
Canned black beans
1/4 tsp
Pepper or hot sauce
2 tortilla
Tortillas
3/4 tsp
Vegetable oil
1/2 large whole
Tomatoes
5/16 cup
Fresh cilantro
Sea Salt Edamame
scaled to 1 serving
1 dash
Salt
100 grams
Soybeans
|
Black-Bean Quesadillas
PREPARATION: Rinse and drain beans. Grate cheese. Chop cilantro, onion. Quarter tomatoes.
Heat dry grill pan over medium heat until hot.
Toss together beans, cheese, 3/4 cup cilantro, and 1/2 cup onion. Divide mixture evenly over half of each tortilla (about 1/2 cup each), then fold tortillas in half.
Brush 1/2 tablespoon oil on grill pan, then cook 4 quesadillas, turning over once, until golden and cheese is melted, about 4 minutes total. Repeat with remaining 1/2 tablespoon oil and 4 quesadillas.
Meanwhile, pulse tomatoes, hot sauce, 1/2 teaspoon salt, 1/4 teaspoon pepper, and remaining cup each onion and cilantro in a food processor until coarsely chopped. Serve salsa with quesadillas.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
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