Breakfast
736.6 Calories |
45.7g Carbs |
36.8g Fat |
55.4g Protein
1
omelet
Denver omelet
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Denver omelet
scaled to 1 omelet
2 extra large
Egg
2 tbsp chopped
Onions
1/4 cup, chopped
Red bell pepper
2 slice
Sliced ham
2 tbsp, shredded
Cheddar cheese
1 tsp
Butter
Nonfat greek yogurt
240
g
Nonfat greek yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
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.
|
Lunch
730.6 Calories |
83.7g Carbs |
23.3g Fat |
54.0g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
2
serving
Peaches & Almond Butter on Toast
396.1 Calories |
44.2g Carbs |
20.1g Fat |
15.0g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Peaches & Almond Butter on Toast
scaled to 2 serving
1 medium
Peaches
2 slice
Whole-wheat bread
2 tbsp
Almond butter
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Peaches & Almond Butter on Toast
Toast bread. While bread is toasting, cut half of a peach into slices.
Top toast with almond butter and sliced peaches. Enjoy!
|
Dinner
832.3 Calories |
28.0g Carbs |
38.5g Fat |
89.7g Protein
1
breast
Chicken Breasts with Lime Sauce
590.3 Calories |
13.3g Carbs |
32.6g Fat |
57.7g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Chicken Breasts with Lime Sauce
scaled to 1 breast
1 breast
Chicken breast
1/4 jumbo
Egg
2 11/16 tbsp
Bread crumbs
1/2 tbsp
Olive oil
1/4 tsp
Lime juice
1 1/2 tbsp
Butter
1/4 tsp chopped
Chives
1/8 tsp
Dill weed
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Chicken Breasts with Lime Sauce
Pound raw chicken breasts to 1/4 inch thickness. Coat chicken breasts with egg, and dip in bread crumbs. Place on a wire rack, and allow to dry for about 10 minutes.
Heat olive oil in a large skillet over medium heat. Place chicken into the skillet, and fry for 3 to 5 minutes on each side. Remove to a platter, and keep warm.
Drain grease from the skillet, and squeeze in lime juice. Cook over low heat until it boils. Add butter, and stir until melted. Season with chives and dill. Spoon sauce over chicken, and serve immediately.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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