Breakfast
845.2 Calories |
50.4g Carbs |
47.5g Fat |
53.6g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Simple Spinach Scramble
scaled to 2 serving
4 tsp
Olive oil
2 cup
Spinach
1/2 cup, chopped
Onions
4 ring
Red bell pepper
4 large
Egg
2 dash
Salt
2 dash
Pepper
Nonfat yogurt
245
g
Nonfat yogurt
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Brie cheese on bread
Spread cheese on bread, eat.
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Lunch
933.8 Calories |
36.5g Carbs |
74.4g Fat |
37.6g Protein
2
serving
Tofu Walnut Burgers with Irish Stout
609.1 Calories |
12.8g Carbs |
50.7g Fat |
31.8g Protein
2
serving
Garlic green beans
324.6 Calories |
23.7g Carbs |
23.7g Fat |
5.8g Protein
|
Tofu Walnut Burgers with Irish Stout
scaled to 2 serving
1/3 dash
Salt
1 tsp
Soy sauce
1/3 lb
Tofu
2 2/3 oz
Walnuts
1/3 dash
Pepper
1 1/3 fl oz
Beer
1/3 extra large
Egg
Garlic green beans
scaled to 2 serving
1 tsp
Garlic powder
2 tbsp
Butter
1 package
Green beans
|
Tofu Walnut Burgers with Irish Stout
Drain & crumble tofu. Chop walnuts.
Preheat an outdoor grill for medium heat and lightly oil the grate.
Place walnuts in a food processor; process until crushed.
Mix crushed walnuts, tofu, egg, and Irish stout beer in a large bowl until the mixture holds together when lightly squeezed. Stir in soy sauce and season with salt and black pepper.
Divide and form the mixture into patties.
Grill patties on the prepared grill until browned and set in the middle, 5 to 7 minutes per side.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
|
Dinner
926.9 Calories |
66.3g Carbs |
59.1g Fat |
35.3g Protein
1
serving
Vegetarian lasagna
532.9 Calories |
55.1g Carbs |
24.3g Fat |
22.8g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
|
Vegetarian lasagna
scaled to 1 serving
3/4 tbsp
Butter
0.4 tbsp
Wheat flour
1/4 tsp
Nutmeg
3/8 cup
Reduced fat milk
1/8 tsp
Salt
1/8 tsp
Pepper
1/2 cup
Pasta sauce
2 wrapper, eggroll
Wonton wrappers
3/8 cup, shredded
Mozzarella cheese
1 tbsp
Parmesan cheese
Asparagus Parmesan
scaled to 2 serving
0.4 tbsp
Butter
1.6 tbsp
Olive oil
0.4 lb
Asparagus
0.3 cup
Parmesan cheese
0.4 dash
Salt
0.4 dash
Pepper
|
Vegetarian lasagna
Melt butter in a 1- to 1 1/2-quart pan over medium-high heat. Add flour and stir until bubbly. Remove pan from heat and gradually add milk, whisking until smooth. Return to heat and bring to a boil, stirring; then boil for 1 minute, stirring constantly. Season to taste with nutmeg, salt, and pepper. Remove from heat.
Choose a small baking dish in which 2 egg roll wrappers will fit snugly side by side. In dish, layer a fourth of the marinara sauce, two egg roll wrappers, a third of the bechamel sauce, a third of the mozzarella cheese, and a fourth of the parmesan cheese. Repeat layers twice more, ending with marinara sauce, egg roll wrapper, and Parmesan.
Bake in a 500 degrees F oven until lasagna is golden brown on top and sauce is bubbly around edges (about 15 minutes). Let stand about 5 minutes before cutting in fourths to serve.
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
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