Breakfast
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
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Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
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Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
848.9 Calories |
72.5g Carbs |
21.4g Fat |
95.2g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
Veggie Nori Roll
scaled to 1 serving
2 tbsp
Hummus
1/4 cup
Alfalfa sprouts
1/4 cup strips or slices
Carrots
1/4 cup slices
Cucumber
1 sheets
Seaweed
1/4 cup, sliced
Avocados
1 tbsp
Nutritional Yeast
1 dash
Salt
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
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Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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Dinner
1124.7 Calories |
134.7g Carbs |
18.7g Fat |
112.0g Protein
2
bowl
Tuna Macaroni Goulash
665.1 Calories |
107.6g Carbs |
6.9g Fat |
49.9g Protein
2
serving
Balsamic Asparagus
115.0 Calories |
10.7g Carbs |
7.0g Fat |
5.4g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Tuna Macaroni Goulash
scaled to 2 bowl
1 cup spiral shaped
Macaroni
1 can
Corn
1 can
Tuna
Balsamic Asparagus
scaled to 2 serving
12 spear, large
Asparagus
1/2 tbsp
Olive oil
1/16 tsp
Pepper
1/2 tbsp
Balsamic vinegar
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
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Tuna Macaroni Goulash
Cook macaroni as per directions on box.
Add drained tuna and corn.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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