Breakfast
1050.8 Calories |
94.8g Carbs |
61.1g Fat |
35.8g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g 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
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
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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
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1085.0 Calories |
174.0g Carbs |
21.2g Fat |
60.7g Protein
2
ball
No-Bake Pumpkin, Raisin, Oatmeal Balls
101.9 Calories |
24.4g Carbs |
0.5g Fat |
2.0g Protein
2
serving
Rice Cakes with Banana & Almond Butter
445.9 Calories |
66.8g Carbs |
18.9g Fat |
10.4g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
No-Bake Pumpkin, Raisin, Oatmeal Balls
scaled to 2 ball
2 2/3 tbsp
Oatmeal
1/16 cup
Raisins
3/16 tsp
Pumpkin pie spice
3/16 tsp
Vanilla extract
7/8 tbsp
Pumpkin
1/2 tbsp
Honey
Rice Cakes with Banana & Almond Butter
scaled to 2 serving
2 small
Banana
2 tbsp
Almond butter
2 cakes
Rice cakes
Yogurt & Dried Mango
scaled to 2 serving
16 oz
Nonfat greek yogurt
3 oz
Mangos
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No-Bake Pumpkin, Raisin, Oatmeal Balls
Have a serving plate ready near your work area. In medium bowl, combine oats, raisins and pumpkin spice. Add pumpkin, vanilla and honey. With clean hands, mix ingredients until well blended. Scoop 2 tsp of dough into your palm and roll into a ball (you may need to add a few drops of water to get the perfect consistency). Repeat until you have used all the dough.
Serve right away or refrigerate in a covered container up to 1 week.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
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Dinner
1115.1 Calories |
91.8g Carbs |
42.8g Fat |
94.3g Protein
1
serving
Summer Pasta
631.1 Calories |
62.4g Carbs |
31.2g Fat |
30.2g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Summer Pasta
scaled to 1 serving
1 tomato
Roma tomatoes
1/2 tbsp, chopped
Basil
1 1/3 tbsp
Olive oil
2 2/3 oz
Mozzarella cheese
1 cloves, minced
Garlic
3/16 dash
Pepper
2 2/3 oz
Whole wheat pasta
1/16 tsp
Garlic powder
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Summer Pasta
Chop tomatoes & basil. Mince garlic. Shred mozzarella.
Combine tomatoes, cheese, basil, garlic, olive oil, garlic salt, and black pepper in medium bowl. Set aside.
Meanwhile, cook pasta according to package directions.
Drain pasta, and transfer to a serving bowl. Toss with tomato mixture. Serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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