Breakfast
623.1 Calories |
101.2g Carbs |
3.3g Fat |
55.6g Protein
1
cup
Oatmeal and raisins
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Oatmeal and raisins
scaled to 1 cup
1 cup
Water
1 tsp
Maple syrups
1/4 cup
Raisins
1/2 cup
Oatmeal
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Oatmeal and raisins
Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.
Remove, add maple syrup, and eat.
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.
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Lunch
735.2 Calories |
21.7g Carbs |
51.3g Fat |
49.2g Protein
1
serving
Deviled Egg Salad
206.8 Calories |
4.0g Carbs |
14.1g Fat |
14.7g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Deviled Egg Salad
scaled to 1 serving
1/2 tsp
Vinegar
2 extra large
Egg
3/16 dash
Salt
3/16 tsp
Pepper or hot sauce
1/16 cup chopped
Celery
1/2 tbsp
Dijon mustard
3/16 dash
Pepper
1/16 tsp
Paprika
7/8 tbsp
Light mayonnaise
1/16 cup, chopped
Red bell pepper
1/16 cup, chopped
Scallions
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
|
Deviled Egg Salad
Hard-boil then peel eggs. Chop green onion, celery, and red bell pepper coarsely.
Chop the eggs coarsely and put them into a large bowl. Add the green onion, celery, red bell pepper.
In small bowl, mix together the mayo, mustard, vinegar and hot sauce. Gently stir the mayo dressing into the bowl with the eggs and vegetables. Add paprika and salt and black pepper to taste.
Best served chilled.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
|
Dinner
738.7 Calories |
66.1g Carbs |
45.9g Fat |
24.3g Protein
1
serving
Green Pea & Almond Salad
317.4 Calories |
24.7g Carbs |
20.0g Fat |
13.9g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
1
serving
Popcorn with Brown Butter & Lemon
246.7 Calories |
19.0g Carbs |
18.4g Fat |
3.3g Protein
|
Green Pea & Almond Salad
scaled to 1 serving
1 cup
Peas
1/4 tsp
Lemon juice
1 cup
Spinach
1 oz
Almonds
1 tsp
Olive oil
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
Popcorn with Brown Butter & Lemon
scaled to 1 serving
3 cup
Popcorn
1 1/2 tbsp
Butter
1 tsp
Lemon juice
|
Green Pea & Almond Salad
Pop the kettle on to boil. Place peas in a heatproof bowl.
Cover with boiling water and stand for 2-3 minutes or until peas are defrosted and bright green
Drain peas and pat dry with paper towel. Drizzle with a little extra virgin olive oil. Squeeze over lemon. Season with salt and pepper if needed.
Toss peas with spinach and almonds. Serve.
Carrots with Hummus
Dip carrots into hummus, eat.
Popcorn with Brown Butter & Lemon
Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn.
Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!
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