Breakfast
742.5 Calories |
96.2g Carbs |
31.3g Fat |
28.5g Protein
1
serving
Caramelized onion frittata
367.2 Calories |
6.2g Carbs |
29.2g Fat |
19.2g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g 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
Melons
2
melon, medium (about 5" dia)
Melons
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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.
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Lunch
724.5 Calories |
56.2g Carbs |
30.5g Fat |
66.5g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g 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
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
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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.
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
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Dinner
734.2 Calories |
37.1g Carbs |
37.9g Fat |
64.1g Protein
1
chicken
Baked Chicken with Spinach, Pears and Blue Cheese
545.1 Calories |
21.4g Carbs |
23.9g Fat |
60.0g Protein
2
serving
Green Beans with Olive Oil
189.1 Calories |
15.7g Carbs |
14.0g Fat |
4.1g Protein
|
Baked Chicken with Spinach, Pears and Blue Cheese
scaled to 1 chicken
1 breast
Chicken breast
3/4 tbsp
Olive oil
1/8 cup chopped
Red Onion
1 cup
Spinach
1/2 tbsp
Vinegar
1/2 large
Pears
1/2 tbsp
Parsley
3/16 cup, crumbled, not packed
Blue cheese
Green Beans with Olive Oil
scaled to 2 serving
2 1/4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
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Baked Chicken with Spinach, Pears and Blue Cheese
Preheat oven to 375°F. Generously season each chicken breast with salt and pepper. In a large, oven-proof skillet heat 1 tablespoon olive oil and sear breasts 2 to 3 minutes each side until lightly golden. Place pan in oven and bake until chicken is cooked through, about 15 minutes.
Slice pears and put them aside. While chicken is cooking, heat 1 tablespoon olive oil in a large pan over medium heat and sauté red onion until just softened, 2 to 3 minutes. Add spinach and toss until wilted. Season with salt and pepper and transfer to a large platter or divide evenly between 4 plates.
Wipe out pan and heat remaining 1 tablespoon olive oil with vinegar. Add pears and gently heat until warm. Stir in parsley. Arrange cooked chicken breasts on spinach. Top with warmed pear slices and about 2 tablespoons blue cheese per breast.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
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