Breakfast
1009.7 Calories |
99.8g Carbs |
44.0g Fat |
57.2g Protein
2
serving
Salmon & Potato Scramble
598.1 Calories |
33.0g Carbs |
29.5g Fat |
47.9g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
2
slice
Buttered Toast
242.9 Calories |
23.9g Carbs |
13.5g Fat |
7.1g Protein
|
Salmon & Potato Scramble
scaled to 2 serving
5 1/3 oz
Atlantic salmon
2/3 tbsp
Olive oil
1/16 tsp
Pepper
1 Potato small
Potato
2 extra large
Egg
1/16 tsp
Salt
1/3 medium
Red bell pepper
1 3/4 tbsp
Water
1/3 tsp
Old bay seasoning
Blueberries
296
g
Blueberries
Buttered Toast
scaled to 2 slice
2 slice
Whole-wheat bread
1 tbsp
Butter
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Salmon & Potato Scramble
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
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Lunch
1064.5 Calories |
54.3g Carbs |
20.7g Fat |
158.7g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
1033.9 Calories |
165.5g Carbs |
14.2g Fat |
72.9g Protein
1
serving
Vegetarian White Bean Alfredo with Linguine
469.2 Calories |
79.8g Carbs |
10.2g Fat |
20.3g Protein
2
cup
Tomato Soup
200.0 Calories |
46.1g Carbs |
1.3g Fat |
4.4g Protein
2
serving
Yogurt & Strawberries
364.8 Calories |
39.6g Carbs |
2.7g Fat |
48.2g Protein
|
Vegetarian White Bean Alfredo with Linguine
scaled to 1 serving
3/16 cup
Asparagus
3/16 dash
Salt
1/3 cup
Navy beans
1/4 cup
Soymilk
3/16 dash
Pepper
1/2 cloves, minced
Garlic
2 2/3 oz
Whole wheat pasta
2/3 tbsp
Butter
Tomato Soup
scaled to 2 cup
1 can
Tomato soup
1 cup
Water
Yogurt & Strawberries
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, halves
Strawberries
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Vegetarian White Bean Alfredo with Linguine
Cut asparagus into 1/2" pieces. Crush garlic. Rinse and drain beans.
Fill a large pot with lightly salted water, and bring to a boil over high heat. Cook pasta in boiling water, stirring occasionally, until the pasta has cooked through, about 11 minutes. Drain well.
Meanwhile, melt the butter in a large saucepan over medium heat. Stir in the garlic, and cook until golden brown, about 5 minutes. Add 2/3 cup of the beans and 1/2 cup of soy milk; mash with the back of a spoon or a potato masher to create a thick paste. Stir in the remaining soy milk to create a thick sauce. Mix in the remaining beans and asparagus; simmer until asparagus is tender. Season to taste with salt and pepper. Toss pasta with the sauce, and serve.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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