Breakfast
1145.8 Calories |
16.7g Carbs |
107.8g Fat |
37.5g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Pecans
99
g
Pecans
|
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
1143.4 Calories |
83.0g Carbs |
57.3g Fat |
87.0g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 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.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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Dinner
1296.9 Calories |
126.2g Carbs |
58.0g Fat |
65.8g Protein
2
serving
Barbeque Chicken
688.8 Calories |
72.0g Carbs |
18.7g Fat |
54.9g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Barbeque Chicken
scaled to 2 serving
2/3 cup
Barbecue sauce
1 tbsp
Butter
1 tbsp
Worcestershire sauce
2/3 tsp
Garlic powder
2 half breast
Chicken breast
Creamy Ramen Noodles
scaled to 2 serving
1 package
Ramen noodle soup
2 cup
Water
2 tbsp
Butter
1/4 cup
Reduced fat milk
|
Barbeque Chicken
Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.
Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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