Breakfast
1109.7 Calories |
51.7g Carbs |
61.1g Fat |
89.3g Protein
2
serving
Caramelized onion frittata
734.4 Calories |
12.3g Carbs |
58.3g Fat |
38.4g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Caramelized onion frittata
scaled to 2 serving
3 extra large
Egg
1 link, 4/lb
Italian sausage
1 medium
Onions
2 dash
Salt
2 dash
Pepper
1/2 tbsp
Coconut oil
Strawberries
288
g
Strawberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
|
Lunch
871.8 Calories |
158.7g Carbs |
4.6g Fat |
57.8g Protein
2
smoothie
Tropical protein smoothie
849.7 Calories |
153.9g Carbs |
4.4g Fat |
56.7g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
|
Tropical protein smoothie
scaled to 2 smoothie
3 cup
Orange juice
2 medium
Banana
2 scoop
Whey protein powder
1 cup, halves
Strawberries
12 cube
Ice cubes
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
1122.3 Calories |
91.9g Carbs |
28.8g Fat |
119.6g Protein
2
serving
Breaded salmon
509.5 Calories |
11.2g Carbs |
23.8g Fat |
58.6g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
2
serving
Cottage Cheese & Honeydew Melon
389.2 Calories |
28.4g Carbs |
4.8g Fat |
56.9g Protein
|
Breaded salmon
scaled to 2 serving
1 tsp
Olive oil
2 tsp
Dijon mustard
1/2 oz
Bread crumbs
1/2 tbsp
Parsley
10 oz
Atlantic salmon
2 dash
Salt
2 dash
Pepper
Microwaved sweet potato
scaled to 2 potato
2 sweetpotato, 5" long
Sweet potato
Cottage Cheese & Honeydew Melon
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, balls
Melons
|
Breaded salmon
Heat oven to 425F. Line baking sheet with aluminum foil and coat the area the fish will be on with olive oil.
Place oil, mustard, and parsley in a small bowl and whisk to mix. Lay salmon on foil, skin side down, and season generously with salt and pepper. Evenly spread mustard/oil mix over the top. Sprinkle breadcrubs over the fish until it's covered. Gently pat the crumbs to make sure they adhere.
Bake the fish for 12 to 15 minutes. The fillet should flake and the breadcrumbs should be golden brown. If not, return to the oven for several more minutes.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
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