Breakfast
799.8 Calories |
107.6g Carbs |
37.1g Fat |
15.6g Protein
1
tortilla
Breakfast Quesadilla
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
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Breakfast Quesadilla
scaled to 1 tortilla
1/2 tsp
Vegetable oil
1 tbsp
Peanut butter
1 tortilla
Tortillas
1/2 medium
Banana
1/2 cup, sliced
Strawberries
1/2 tsp
Cinnamon
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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Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
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
832.9 Calories |
80.7g Carbs |
44.3g Fat |
36.6g Protein
2
serving
Coconut Protein Balls
445.1 Calories |
30.1g Carbs |
27.4g Fat |
21.8g Protein
2
serving
Watermelon, Feta, & Mint Salad
387.8 Calories |
50.6g Carbs |
16.9g Fat |
14.8g Protein
|
Coconut Protein Balls
scaled to 2 serving
3/16 cup
Almond Flour
7/16 cup
Coconut meat
0 tsp
Honey
1/2 tbsp
Coconut oil
3/16 lemon yields
Lemon juice
3/16 tsp
Salt
3/16 tsp
Vanilla extract
2/3 scoop
Whey protein powder
Watermelon, Feta, & Mint Salad
scaled to 2 serving
4 cup, balls
Watermelon
1/2 cup, crumbled
Feta cheese
2 tbsp
Spearmint
|
Coconut Protein Balls
Put all ingredients (except a reserved 1 cup of coconut) into a food processor and blend until well combined.
Scoop out a heaping teaspoon of mixture at a time and roll into balls. Finish by rolling in reserved coconut to cover the ball.
Set in fridge for 1 hour to chill and set.
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
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Dinner
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
2
serving
French Dip Sandwich
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
|
French Dip Sandwich
scaled to 2 serving
1 tbsp
Butter
1/2 shallot
Shallots
1/2 tbsp
Wheat flour
1 can
Beef broth soup
12 oz
Roast Beef
2 roll
French rolls
1/2 dash
Salt
1/2 dash
Pepper
|
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
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