Breakfast
527.5 Calories |
93.0g Carbs |
11.5g Fat |
22.8g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
Apples
1
medium (3" dia)
Apples
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
501.9 Calories |
26.1g Carbs |
32.9g Fat |
33.2g Protein
1
serving
Yogurt with Avocado & Basil
295.1 Calories |
16.8g Carbs |
15.6g Fat |
25.2g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Yogurt with Avocado & Basil
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 fruit
Avocados
5 leaf, whole
Basil
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Yogurt with Avocado & Basil
Top yogurt with chopped basil and avocado. Enjoy!
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
568.3 Calories |
25.2g Carbs |
22.2g Fat |
65.6g Protein
1
serving
Broiled Mackerel with Onion and Pickle Butter
353.5 Calories |
5.4g Carbs |
19.7g Fat |
37.1g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g Protein
|
Broiled Mackerel with Onion and Pickle Butter
scaled to 1 serving
1/16 stick
Butter
0.022 fruit without seeds
Lemons
1/16 tsp
Salt
1/16 cup, chopped
Pickles
2/3 tsp
Dijon mustard
1 fillet
Mackerel
1/16 tsp
Pepper
1 1/3 onion
Onions
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
Broiled Mackerel with Onion and Pickle Butter
Set out butter and allow to soften. Finely chop pickles and cocktail onions.
Preheat broiler. Oil a large shallow baking pan.
Stir together cocktail onions, pickles, mustard, butter, 1/4 teaspoon salt, and 3/4 teaspoon pepper in a small bowl.
Arrange fish, skin sides down, in baking pan and sprinkle with remaining 1/4 teaspoon salt and 3/4 teaspoon pepper. Spread butter mixture on fish and broil 5 to 6 inches from heat until fish is just cooked through, 4 to 6 minutes.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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