Breakfast
1194.3 Calories |
76.9g Carbs |
51.3g Fat |
108.3g Protein
2
omelet
Denver omelet
723.4 Calories |
14.5g Carbs |
48.4g Fat |
54.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Denver omelet
scaled to 2 omelet
4 extra large
Egg
4 tbsp chopped
Onions
1/2 cup, chopped
Red bell pepper
4 slice
Sliced ham
4 tbsp, shredded
Cheddar cheese
2 tsp
Butter
Melons
1
melon, medium (about 5" dia)
Melons
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
|
Lunch
1090.5 Calories |
114.0g Carbs |
17.1g Fat |
122.9g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
1075.8 Calories |
146.8g Carbs |
40.3g Fat |
42.3g Protein
2
serving
Edamame and Pear Crostini
831.1 Calories |
118.6g Carbs |
25.9g Fat |
35.0g Protein
2
serving
Roasted Green Beans
244.7 Calories |
28.2g Carbs |
14.4g Fat |
7.4g Protein
|
Edamame and Pear Crostini
scaled to 2 serving
2/3 cup
Edamame
1 tbsp
Olive oil
1/3 cup
Spearmint
2 2/3 tbsp
Parmesan cheese
3/16 tsp
Salt
1/16 tsp
Pepper
1/3 medium
Pears
2 slice, large
Sourdough bread
Roasted Green Beans
scaled to 2 serving
4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
1/4 tsp
Pepper
|
Edamame and Pear Crostini
Boil edamame in salted water for about 8 minutes. Remove beans with a slotted spoon and place in ice water for a couple minutes to cool, then drain.
Set aside 1/4 cup of the whole edamame and place the remaining edamame in a food processor or blender and process until coarsely chopped.
In a separate bowl, combine mashed edamame with the whole edamame, three tablespoons olive oil, chopped mint, cheese, salt, and pepper.
Toast bread. Top each slice with some of the edamame mixture, garnish with chopped pears, and serve.
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
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