Breakfast
553.2 Calories |
30.1g Carbs |
29.1g Fat |
43.9g Protein
1
serving
Fried Eggs on Toast with Pepper Jack and Avocado
411.6 Calories |
21.5g Carbs |
28.2g Fat |
19.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Fried Eggs on Toast with Pepper Jack and Avocado
scaled to 1 serving
1 slice, small
Sourdough bread
3/4 tbsp
Butter
1 extra large
Egg
1/4 fruit
Avocados
1 slice
Monterey cheese
1/4 tbsp
Fresh cilantro
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Fried Eggs on Toast with Pepper Jack and Avocado
PREPARATION: Toast bread. Chop cilantro. Peel, pit, and slice avocado.
Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack eggs into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro.
|
Lunch
534.2 Calories |
95.8g Carbs |
11.2g Fat |
17.6g Protein
1
serving
Lemon, Kale & Bean Stew
294.9 Calories |
53.3g Carbs |
4.2g Fat |
15.2g Protein
1
cup
Yam Fries
239.3 Calories |
42.5g Carbs |
7.0g Fat |
2.4g Protein
|
Lemon, Kale & Bean Stew
scaled to 1 serving
1/4 medium
Onions
1 1/4 clove
Garlic
3/8 tsp
Rosemary
1/2 tbsp
Cornstarch
3/4 tsp
Olive oil
1 cup
Lima beans
1 cup
Organic Vegetable Stock
1/2 cup, chopped
Kale
1/4 fruit without seeds
Lemons
1/4 dash
Salt
1/4 dash
Pepper
Yam Fries
scaled to 1 cup
1 cup, cubes
Yam
1/2 tsp
Salt
1/2 tsp
Pepper
1/2 tbsp
Olive oil
|
Lemon, Kale & Bean Stew
Dice onion and saute until translucent in a large pan with oil. Add the garlic and cook for one or two minutes longer.
Add the rosemary and cornstarch and stir well until the onions are coated.
Add the broth very slowly, stirring as you go to avoid lumps (a few little ones won't hurt).
Add the beans and stir over a medium heat until the broth starts to thicken (5 - 10 minutes).
Add the kale. Cut the lemon in half and squeeze as much juice as you can into the pan, being careful not too get any seeds in the pot. Remove any seeds inside of the lemon halves and discard, then throw in the lemon halves into the pot, too. Cook until it is heated through and the kale has softened (about 10 minutes).
Remove the lemon halves from the pan before serving and discard but be sure to squeeze them really well as you take them out to make the most of any remaining juice/flavor. Either use tongs or squeeze against the side of the pan with a spoon. Enjoy!
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
|
Dinner
586.4 Calories |
56.3g Carbs |
30.7g Fat |
23.5g Protein
1
serving
Sweet Grilled Cheese
471.3 Calories |
33.7g Carbs |
28.6g Fat |
20.5g Protein
1
serving
Peachy Mint Shake
115.1 Calories |
22.6g Carbs |
2.1g Fat |
2.9g Protein
|
Sweet Grilled Cheese
scaled to 1 serving
2 tsp
Butter
2 slice
Whole-wheat bread
2 slice
Cheddar cheese
2 tsp packed
Brown sugar
Peachy Mint Shake
scaled to 1 serving
1/4 cup
Water
3/4 cup slices
Peaches
1/4 cup
Vanilla ice cream
1 1/2 tbsp
Peppermint
|
Sweet Grilled Cheese
Heat a skillet over medium heat. Spread butter onto one side of a piece of bread and place butter side down in the skillet. Place one piece of cheese on top of the bread, then sprinkle with brown sugar. Top with the other slice of cheese. Butter the other slice of bread and place on top with the butter side up. Fry on each side until golden brown, 3 to 5 minutes per side.
Peachy Mint Shake
Any type of mint will work, and 5 peaches is about 3 cups of sliced peaches. In a small saucepan, bring the water and the mint leaves to a boil. Turn off the heat, cover, and let the mint leaves steep for 5 minutes. Let the mint water cool to room temperature.
Place the mint water (including leaves) peaches, ice cream and 1 cup of ice cubes in a blender and puree until smooth. Serve immediately in chilled glasses and garnish with a slice of peach and a sprig of mint.
|