Breakfast
1269.3 Calories |
24.4g Carbs |
119.1g Fat |
43.1g Protein
2
serving
Tofu Scramble
385.0 Calories |
10.1g Carbs |
28.8g Fat |
28.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
|
Tofu Scramble
scaled to 2 serving
1 block
Tofu
1 tbsp
Vegetable oil
1 tsp
Onion powder
1 tbsp
Dijon mustard
1/2 tsp
Turmeric
1/2 tsp
Salt
1 tbsp
Reduced fat milk
1 dash
Pepper
Pecans
99
g
Pecans
Bacon
scaled to 4 strips
4 strip
Bacon
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
|
Lunch
318.2 Calories |
3.5g Carbs |
18.0g Fat |
33.8g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Cheddar cheese
28
g
Cheddar cheese
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
|
Dinner
1741.1 Calories |
25.0g Carbs |
133.2g Fat |
107.0g Protein
3
burger
Lettuce wrapped cheeseburger
1669.6 Calories |
24.7g Carbs |
128.5g Fat |
100.8g Protein
1
serving
Easy Hard-Boiled Eggs
71.5 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Lettuce wrapped cheeseburger
scaled to 3 burger
1/2 tsp
Vegetable oil
1 lb
Ground beef
1/8 tsp
Salt
1/2 tsp
Pepper
1/2 tsp, ground
Oregano
2 1/2 tbsp
Ketchup
1 medium whole
Tomatoes
6 leaf, large
Lettuce
3 slice
Cheddar cheese
2 tbsp
Light mayonnaise
1/2 tbsp
Pickle relish
Easy Hard-Boiled Eggs
scaled to 1 serving
1 large
Egg
|
Lettuce wrapped cheeseburger
Heat your grill or skillet on medium heat and add a the oil.
In a small bowl, mix together half of the ketchup, the mayo, pickle relish, and just a dash of the salt and pepper, then stick it in the fridge.
In a large bowl, mix together the beef, oregano, and the rest of the salt, pepper, and ketchup.
Divide the mixture into 6 sections (or one for each serving you're making), and roll each piece into a ball then press down flat for 6 burgers.
Place each burger on your grill/pan and cook for approximately 3-4 minutes on each side. Avoid pressing down on the burgers as this dries them out a bit. Once you flip the burger, add your cheese to the top cooked side.
Once you have cooked all your burgers and removed them from the pan, assemble them. Chop the tomato, then place 1 cheeseburger on the lettuce leaf, top with 2 slices of tomato, a spoonful of spread, then wrap top to bottom with another lettuce leaf.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
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