Breakfast
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
1
serving
Steak and Eggs Hash
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
|
Steak and Eggs Hash
scaled to 1 serving
1/2 tbsp
Olive oil
1/2 tbsp
Butter
1/4 lb
Beef short loin
1/2 Potato medium
Potato
1/4 tsp
Salt
1/8 medium
Onions
1 large
Egg
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Steak and Eggs Hash
Cut the raw steak into small pieces. Heat oil and butter in a large nonstick frying pan with a tightfitting lid over medium-high heat until oil is shimmering and butter is melted. Add half of the steak, season generously with salt and freshly ground black pepper, and cook, stirring rarely, until steak is browned and crusty, about 3 minutes. Remove from the pan with a slotted spoon and set aside. Repeat with remaining steak.
Dice up the potatoes and add with 1 teaspoon kosher salt to the pan, season with freshly ground black pepper, and stir to coat. Pat potatoes down into a single layer with a spatula, reduce the heat to medium, and cook, stirring occasionally, until potatoes are golden brown on the bottom, about 4 to 5 minutes.
Add chopped onion and stir to combine. Cook, stirring rarely, until potatoes are golden brown all over and just give way when pierced with a knife and onion is just softened, about 5 minutes.
Add reserved steak and any accumulated juices to potato-onion mixture and stir to combine. Create 4 indentations, crack 1 egg into each indentation, and season eggs with salt and freshly ground black pepper. Cover the pan and cook until egg whites are set and yolks have reached desired doneness.
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Lunch
454.4 Calories |
83.8g Carbs |
2.4g Fat |
29.1g Protein
1
smoothie
Tropical protein smoothie
424.9 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
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Dinner
516.9 Calories |
32.3g Carbs |
18.6g Fat |
55.6g Protein
1
serving
Grilled Salmon Patties with Avocado
295.6 Calories |
11.9g Carbs |
15.9g Fat |
26.3g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Grilled Salmon Patties with Avocado
scaled to 1 serving
4 oz
Atlantic salmon
1/8 cup
Panko Breadcrumbs
1/4 large
Egg
1/2 medium
Scallions
1/8 tsp
Pepper
3/4 tsp
Lemon juice
1/8 tsp
Salt
1/4 fruit
Avocados
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
|
Grilled Salmon Patties with Avocado
Skin and chop salmon fillet into small pieces. Put in large bowl. Add panko, egg, lemon juice, chopped onion, salt and pepper. Mix well. Form into equal-sized patties.
Heat indoor grill pan or outdoor BBQ to medium high heat. Cook for about 4 minutes on each side until cooked through. Top with sliced avocado and enjoy!
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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