Breakfast
689.3 Calories |
58.3g Carbs |
18.8g Fat |
74.0g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
Oranges
2
fruit (2-5/8" dia)
Oranges
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
466.6 Calories |
82.7g Carbs |
3.2g Fat |
31.7g Protein
1
smoothie
Tropical protein smoothie
424.9 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
|
Dinner
700.3 Calories |
45.2g Carbs |
19.8g Fat |
84.5g Protein
1
serving
Grilled Jerk Pork Chops
270.6 Calories |
5.6g Carbs |
14.9g Fat |
27.4g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
|
Grilled Jerk Pork Chops
scaled to 1 serving
1/4 tsp
Cayenne pepper
1/16 tsp
Nutmeg
1/4 tsp
Allspice
1/8 cup, chopped
Onions
1/2 tsp, ground
Thyme
1/2 tsp
Salt
1/2 tsp
Sugar
1/16 tsp
Cinnamon
1 chop without refuse
Pork loin, center rib (chops or roasts)
1/4 tsp
Pepper
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
|
Grilled Jerk Pork Chops
PREPARATION: Chop onion, crumble thyme.
Prepare grill.
Mince and mash onion to a coarse paste with thyme, sugar, salt, and spices. Pat pork chops dry and rub all over with jerk paste. Grill pork on an oiled rack set 5 to 6 inches over glowing coals 4 minutes on each side, or until just cooked through. (Alternatively, pork may be grilled in a hot well-seasoned ridged grill pan over moderately high heat.)
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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