Breakfast
656.7 Calories |
68.9g Carbs |
19.5g Fat |
55.7g Protein
1
pita
Breakfast pita pizza
434.6 Calories |
38.6g Carbs |
18.3g Fat |
30.8g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Breakfast pita pizza
scaled to 1 pita
1 pita, large
Pita bread
1/2 cup, diced
Mozzarella cheese
1/2 cup
Spinach
1 extra large
Egg
1/2 dash
Salt
1/2 dash
Pepper
1/8 tsp, ground
Oregano
3/8 tsp
Cayenne pepper
1/2 tbsp
Parmesan cheese
Nonfat greek yogurt
240
g
Nonfat greek yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Breakfast pita pizza
Heat the oven to broil and arrange a rack in the middle. Line a baking sheet with aluminum foil and place it under the broiler while the oven is heating.
Meanwhile, place the pitas on a work surface and sprinkle with the mozzarella, oregano, and cayenne pepper. Arrange the spinach over the cheese, leaving a small nest about 1 1/2 inches wide in the center of each pita.
When the oven is ready, remove the baking sheet and place the pitas on it. Crack 1 egg into the nest of each pita and season it with salt and pepper. Broil until the egg whites are set, about 6 to 7 minutes (the yolks will still be runny).
Remove the baking sheet from the oven and transfer the pitas to a cutting board. Sprinkle with the Parmesan, cut each pita into 4 wedges, and serve immediately.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
682.3 Calories |
57.2g Carbs |
32.7g Fat |
44.2g Protein
1
serving
Spicy Chicken Celery Sticks
341.7 Calories |
11.3g Carbs |
17.2g Fat |
33.5g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
Spicy Chicken Celery Sticks
scaled to 1 serving
1 can yields
Canned chicken
2 tbsp
Light mayonnaise
1/2 tsp
Garlic powder
1/4 tsp
Salt
3 stalks, large
Celery
2 tbsp
Pepper or hot sauce
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
|
Dinner
758.7 Calories |
98.8g Carbs |
32.9g Fat |
19.2g Protein
1
serving
Pasta Pascal
597.6 Calories |
90.9g Carbs |
18.8g Fat |
15.9g Protein
2
serving
Garlic Kale
161.1 Calories |
7.8g Carbs |
14.2g Fat |
3.3g Protein
|
Pasta Pascal
scaled to 1 serving
1/4 dash
Pepper
1 cloves, minced
Garlic
1 1/4 tbsp
Olive oil
1/8 tsp, ground
Basil
4 oz
Spaghetti
1 tomato
Roma tomatoes
1/8 tsp, ground
Oregano
1/4 medium
Onions
1/4 dash
Salt
Garlic Kale
scaled to 2 serving
1 cup, chopped
Kale
1 tbsp
Olive oil
2 cloves, minced
Garlic
|
Pasta Pascal
Mince garlic cloves. Chop onions and tomatoes coarsely.
In a medium skillet over medium-high heat, saute garlic in oil 1 to 2 minutes. Stir in onion and cook 2 minutes more. Stir in tomatoes, oregano, basil, salt and pepper. Reduce heat to medium-low and let simmer.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 3 to 5 minutes or until al dente; drain.
Toss hot pasta with tomato mixture. Serve.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
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