Breakfast
697.2 Calories |
101.6g Carbs |
19.1g Fat |
31.3g Protein
1
Burrito
Ham and Rice Breakfast Burrito
612.8 Calories |
80.1g Carbs |
18.6g Fat |
30.2g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Ham and Rice Breakfast Burrito
scaled to 1 Burrito
1 extra large
Egg
2 tbsp
Salsa
1/4 cup
Brown rice
1 tortilla
Tortillas
0.2 cup, sliced
Red bell pepper
1/2 oz
Cheddar cheese
2 slice oval
Sliced ham
Blueberries
148
g
Blueberries
|
Ham and Rice Breakfast Burrito
Cook rice according to package directions (usually around 20 minutes).
While rice is cooking, chop bell pepper, shred cheese, and chop ham into smaller pieces. Set aside.
When rice is done cooking, crack egg into a bowl and scramble with a fork. Add egg to a nonstick cooking pan and cook over medium-low heat, stirring frequently until egg is scrambled and cooked through, about 2-3 minutes approximately.
Combine cooked rice, egg, cheese, bell pepper, ham, and salsa in tortilla. Wrap up and serve.
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Lunch
749.4 Calories |
71.5g Carbs |
9.8g Fat |
93.7g Protein
1
sandwich
Barbecue tuna sandwich
360.0 Calories |
44.6g Carbs |
4.4g Fat |
36.2g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
|
Barbecue tuna sandwich
scaled to 1 sandwich
1 roll
Hamburger bun
1 can
Tuna
4 tbsp
Barbecue sauce
Cottage Cheese & Raspberries
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Raspberries
|
Barbecue tuna sandwich
Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.
Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
392.4 Calories |
21.7g Carbs |
12.1g Fat |
48.9g Protein
1
serving
Fish with Creamy Leeks
238.6 Calories |
9.2g Carbs |
11.1g Fat |
24.9g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Fish with Creamy Leeks
scaled to 1 serving
1/8 tsp
Dill weed
2 2/3 tbsp
Water
4 oz
Pollock
1/2 leek
Leeks
3/8 tsp
Wheat flour
1/2 tbsp
Butter
1 15/16 tbsp
Sour cream
1/8 tsp
Salt
1/16 tsp
Pepper
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Fish with Creamy Leeks
Whisk together sour cream and flour.
Wash leeks, and chop, then put in a large heavy skillet with butter, half of the water, salt, and pepper. Cover with parchment, then with a lid, and simmer over medium heat, stirring once or twice, until leeks are tender, about 10 minutes.
Stir in sour-cream mixture and remaining water.
Add fish to leeks and cook, covered with parchment and lid, until just cooked through, 8 to 10 minutes. Serve sprinkled with dill.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
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