Breakfast
711.3 Calories |
61.3g Carbs |
43.0g Fat |
21.9g Protein
1
serving
Egyptian Feta Cheese Omelet Roll
244.9 Calories |
1.8g Carbs |
19.6g Fat |
14.7g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 1 serving
2 large
Egg
1/4 tsp
Pepper
1/2 oz
Feta cheese
1/2 tsp
Reduced fat milk
1/2 tbsp
Vegetable oil
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
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Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
711.5 Calories |
68.6g Carbs |
42.2g Fat |
26.0g Protein
1
serving
White Bean Barley Bowl
297.9 Calories |
50.0g Carbs |
7.6g Fat |
9.9g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
White Bean Barley Bowl
scaled to 1 serving
2 2/3 tbsp
Barley
5/16 cup
Organic Vegetable Stock
2 tbsp
Water
1/4 cup
Corn
1/4 cup
White beans
0 tsp
Vinegar
1/2 tsp
Lemon juice
1/2 tbsp
Olive oil
1/16 cup, chopped
Onions
1/16 cup sprigs
Dill
3/16 dash
Salt
3/16 dash
Pepper
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
White Bean Barley Bowl
Thaw the frozen corn kernels in the microwave. Set aside.
In a small saucepan, add the barley, broth and water. Cover and bring to a boil over high heat. When the pot starts to boil, reduce the heat to low, and cook, covered, for 20 to 25 minutes until barley is tender.
Rinse the white beans under running water to remove excess sodium. Set aside.
In a separate bowl, add the barley with vinegar, lemon juice, olive oil, red onion and dill. Mix to combine then add the corn and white beans. Season with salt and pepper to taste. Garnish with dill and serve warm or at room temperature.
NOTE: You can make this dish ahead of time, store in the fridge, and reheat for lunch (or just eat it chilled).
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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Dinner
740.1 Calories |
70.9g Carbs |
43.6g Fat |
20.8g Protein
1
serving
Easy Olive Oil, Tomato, and Basil Pasta
320.9 Calories |
43.5g Carbs |
14.3g Fat |
8.5g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Easy Olive Oil, Tomato, and Basil Pasta
scaled to 1 serving
1/8 dash
Pepper
1/8 dash
Salt
1/16 cup leaves, whole
Basil
1 tbsp
Olive oil
1/4 tomato
Roma tomatoes
1/4 cloves, minced
Garlic
2 oz
Whole wheat pasta
Cheddar cheese
28
g
Cheddar cheese
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
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Easy Olive Oil, Tomato, and Basil Pasta
Cut basil into thin strips. Seed & dice tomatoes.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic, and basil. Season with salt and pepper.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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