Breakfast
627.4 Calories |
35.6g Carbs |
36.3g Fat |
38.9g Protein
1
omelet
Eggs, Cheese, Turkey Sausage Omelet
368.3 Calories |
2.3g Carbs |
24.5g Fat |
32.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Eggs, Cheese, Turkey Sausage Omelet
scaled to 1 omelet
1 large
Egg
3 large
Egg white
1 slice
Cheddar cheese
2 oz, 1 link
Turkey sausage
Natural granola with raisins
41
g
Natural granola with raisins
Bacon
scaled to 2 strips
2 strip
Bacon
|
Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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
622.0 Calories |
86.2g Carbs |
5.0g Fat |
64.3g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Banana
1
medium (7" to 7-7/8" long)
Banana
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
589.8 Calories |
10.1g Carbs |
46.1g Fat |
36.0g Protein
1
serving
Pan Seared Salmon with Avocado Remoulade
589.8 Calories |
10.1g Carbs |
46.1g Fat |
36.0g Protein
|
Pan Seared Salmon with Avocado Remoulade
scaled to 1 serving
1/4 tsp
Dijon mustard
1 tbsp
Olive oil
1/4 tbsp chopped
Shallots
3/4 tbsp
Lime juice
1/2 tbsp
Vegetable oil
1/4 dash
Salt
3/4 tsp
Parsley
1/2 fruit
Avocados
6 oz
Atlantic salmon
1/4 dash
Pepper
|
Pan Seared Salmon with Avocado Remoulade
Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced shallots (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste.
Coat the bottom of a saute pan with oil, heat on medium high until almost smoking. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium doneness, about 3-4 minutes per side.
Serve salmon with avocado remoulade sauce.
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