Breakfast
812.0 Calories |
115.4g Carbs |
24.8g Fat |
42.8g Protein
2
serving
Zucchini Hash
436.6 Calories |
25.4g Carbs |
22.7g Fat |
33.5g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Zucchini Hash
scaled to 2 serving
8 tbsp chopped
Onions
2 cup, chopped
Zucchini
2 dash
Salt
2 dash
Pepper
2 spray
Pam cooking spray
4 extra large
Egg
2 tsp
Garlic powder
2 tsp
Onion powder
Melons
2
melon, medium (about 5" dia)
Melons
|
Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
|
Lunch
880.6 Calories |
129.0g Carbs |
13.4g Fat |
67.5g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
Dinner
780.9 Calories |
37.1g Carbs |
30.7g Fat |
87.1g Protein
1
serving
Roasted Cod on Large Garlic Croutons
517.7 Calories |
19.4g Carbs |
23.1g Fat |
56.4g Protein
1
serving
PBJ Cottage Cheese
263.2 Calories |
17.7g Carbs |
7.7g Fat |
30.7g Protein
|
Roasted Cod on Large Garlic Croutons
scaled to 1 serving
1 1/4 tbsp
Olive oil
1 fillet
Cod
1 medium whole
Tomatoes
3/4 cloves, minced
Garlic
1/8 cup leaves, whole
Basil
1 slice
Whole-wheat bread
1/8 cup, chopped
Onions
1 1/4 oz, boneless
Anchovy
PBJ Cottage Cheese
scaled to 1 serving
2 tsp
Strawberry jam
2 tsp
Peanut butter
1 cup,
Cottage cheese
|
Roasted Cod on Large Garlic Croutons
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato
mixture to taste with salt and pepper.
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|