Breakfast
674.6 Calories |
10.6g Carbs |
47.2g Fat |
51.2g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
|
Lunch
634.9 Calories |
45.1g Carbs |
44.7g Fat |
20.4g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Cheddar cheese
28
g
Cheddar cheese
Avocados
1
fruit
Avocados
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
|
Dinner
677.9 Calories |
64.9g Carbs |
33.8g Fat |
34.6g Protein
1
pita
Fennel & Chicken Flatbread
358.4 Calories |
40.1g Carbs |
9.7g Fat |
26.7g Protein
2
serving
Bev's Sauteed Yellow Squash
319.5 Calories |
24.8g Carbs |
24.2g Fat |
8.0g Protein
|
Fennel & Chicken Flatbread
scaled to 1 pita
1/2 tsp
Olive oil
1/4 cup, sliced
Red bell pepper
1 pita, large
Pita bread
1/4 cup, shredded
Provolone cheese
1/2 half breast
Chicken breast
1/4 bulb
Fennel
Bev's Sauteed Yellow Squash
scaled to 2 serving
3 medium
Squash
1 tbsp
Butter
1/2 medium
Onions
|
Fennel & Chicken Flatbread
Preheat oven to 500°F.
Heat oil in a large nonstick skillet over medium heat. Add fennel and bell pepper and cook, stirring often, until the vegetables begin to soften, about 5 minutes. Add chopped chicken and cook another 5 minutes, stirring often, until the vegetables are tender and the chicken is cooked through.
Place pitas on a baking sheet and top each with an equal portion of the chicken and vegetable mixture; sprinkle with cheese and pepper. Bake until the cheese melts and turns golden, 10 to 15 minutes. Sprinkle with chopped fennel tops and serve warm.
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
|