Breakfast
620.8 Calories |
36.0g Carbs |
38.8g Fat |
31.9g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
|
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
Natural granola with raisins
41
g
Natural granola with raisins
|
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.
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Lunch
642.2 Calories |
58.5g Carbs |
21.8g Fat |
58.5g Protein
1
serving
Yogurt with Avocado & Basil
295.1 Calories |
16.8g Carbs |
15.6g Fat |
25.2g 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
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Yogurt with Avocado & Basil
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 fruit
Avocados
5 leaf, whole
Basil
Banana
1
medium (7" to 7-7/8" long)
Banana
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Yogurt with Avocado & Basil
Top yogurt with chopped basil and avocado. Enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
681.5 Calories |
23.5g Carbs |
29.3g Fat |
79.4g Protein
1
serving
Pork Medallions with Mustard-Caper Sauce
486.8 Calories |
10.0g Carbs |
26.6g Fat |
50.7g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Pork Medallions with Mustard-Caper Sauce
scaled to 1 serving
1/2 dash
Salt
1 tbsp
Butter
1 tbsp
Dijon mustard
1 1/2 tbsp, drained
Capers
1/8 cup, whipped
Heavy whipping cream
1 cup
Chicken broth
1/2 lb
Pork tenderloin
1/2 dash
Pepper
4 tbsp chopped
Shallots
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Pork Medallions with Mustard-Caper Sauce
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
Season to taste with salt and pepper, as needed and then serve immediately.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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