Breakfast
594.7 Calories |
36.1g Carbs |
37.5g Fat |
30.6g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
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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
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
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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.
Fruit Salad
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Lunch
651.8 Calories |
47.9g Carbs |
34.9g Fat |
36.9g Protein
1
sandwich
Reuben Sandwich
529.2 Calories |
35.3g Carbs |
28.8g Fat |
31.2g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Reuben Sandwich
scaled to 1 sandwich
2 slice, regular
Rye bread
2 oz
Cured beef, corned beef
2 tbsp
Sauerkraut
2 slice
Swiss cheese
1 tsp
Dijon mustard
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
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Reuben Sandwich
Toast the bread
Heat the Corned beef
Put it all on the sandwich
serve with pickles
Celery & Hummus
Eat celery with hummus.
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Dinner
634.2 Calories |
41.5g Carbs |
35.8g Fat |
41.4g Protein
1
plate
Chicken Stir Fry
540.1 Calories |
17.7g Carbs |
35.6g Fat |
39.8g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Chicken Stir Fry
scaled to 1 plate
1/2 tbsp
Coconut oil
1/4 fruit
Avocados
1 extra large
Egg
1/2 tbsp
Brown sugar
1/2 tbsp
Soy sauce
1/2 breast
Chicken breast
1/2 tbsp
Vegetable oil
1/4 medium
Red bell pepper
1/8 Tbsp
Corn Starch
1/2 cloves, minced
Garlic
1/8 cup, sliced
Almonds
4 spear
Asparagus
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
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Chicken Stir Fry
Slice up chicken is small pieces.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. coat chicken with marinade and refrigerate for at least 15 minutes.
In a small bowl, beat eggs with one tsp of water. Set aside.
Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender.
Remove chicken from marinade, reserving liquid. Heat 1 tablespoon vegetable oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side.
Return vegetables, eggs and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Top with almonds and avocado to serve. Can also be served over rice
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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