Breakfast
1206.6 Calories |
23.2g Carbs |
75.0g Fat |
105.8g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
1143.7 Calories |
116.6g Carbs |
28.9g Fat |
112.3g Protein
2
sandwich
Hummus on Rye
407.0 Calories |
58.1g Carbs |
14.6g Fat |
19.2g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
1
serving
Cottage Cheese with Banana
252.6 Calories |
29.2g Carbs |
2.6g Fat |
29.1g Protein
|
Hummus on Rye
scaled to 2 sandwich
1/2 cup
Hummus
4 slice
Rye bread
2 slice
Pickles
2 slice, medium
Tomatoes
2 leaf outer
Lettuce
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Cottage Cheese with Banana
scaled to 1 serving
1 small
Banana
1 cup,
Cottage cheese
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
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Dinner
1213.5 Calories |
21.0g Carbs |
66.7g Fat |
130.6g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
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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