Breakfast
675.6 Calories |
50.8g Carbs |
25.6g Fat |
59.0g Protein
2
serving
Zucchini Frittata
401.2 Calories |
13.2g Carbs |
24.7g Fat |
30.9g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Zucchini Frittata
scaled to 2 serving
1/2 cup, chopped
Onions
1 cup, chopped
Zucchini
2 spray
Pam cooking spray
4 large
Egg
2 dash
Salt
2 dash
Pepper
2 tbsp, shredded
Cheddar cheese
Nonfat yogurt
490
g
Nonfat yogurt
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Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
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Lunch
748.3 Calories |
61.3g Carbs |
21.2g Fat |
79.5g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Cottage Cheese & Raspberries
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Raspberries
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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Dinner
534.1 Calories |
37.6g Carbs |
13.0g Fat |
62.5g Protein
1
serving
Easy Grilled Chicken Teriyaki
372.6 Calories |
12.7g Carbs |
8.5g Fat |
57.6g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Easy Grilled Chicken Teriyaki
scaled to 1 serving
1 breast
Chicken breast
1/4 cup
Teriyaki sauce
1 tbsp
Lemon juice
1/2 tsp
Garlic
1/2 tsp
Sesame oil
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat.
Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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