Breakfast
782.3 Calories |
66.5g Carbs |
47.4g Fat |
29.5g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
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Fluffy omelet with cheese and spinach
scaled to 1 omelet
3 extra large
Egg
2 tbsp
Butter
3/4 oz
Cheddar cheese
1 tbsp chopped
Chives
1 dash
Salt
1 dash
Pepper
1/4 cup
Spinach
Blueberries
296
g
Blueberries
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Fluffy omelet with cheese and spinach
Preheat broiler to high temperature. Crack eggs into a bowl and beat lightly.
Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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
865.0 Calories |
67.9g Carbs |
54.9g Fat |
33.2g Protein
1
serving
Tomato & Basil Salad
477.2 Calories |
17.3g Carbs |
37.9g Fat |
18.5g Protein
2
serving
Watermelon, Feta, & Mint Salad
387.8 Calories |
50.6g Carbs |
16.9g Fat |
14.8g Protein
|
Tomato & Basil Salad
scaled to 1 serving
2 1/2 tomato
Roma tomatoes
2 1/2 tbsp, chopped
Basil
1/2 cup, chopped
Onions
1/2 cup, diced
Mozzarella cheese
2 tsp
Balsamic vinegar
2 tbsp
Olive oil
1/2 dash
Pepper
1/2 dash
Salt
Watermelon, Feta, & Mint Salad
scaled to 2 serving
4 cup, balls
Watermelon
1/2 cup, crumbled
Feta cheese
2 tbsp
Spearmint
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Watermelon, Feta, & Mint Salad
Toss watermelon balls with chopped mint and crumbled feta. Enjoy!
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Dinner
810.4 Calories |
90.9g Carbs |
44.1g Fat |
18.3g Protein
2
serving
Vegetable Latkes
810.4 Calories |
90.9g Carbs |
44.1g Fat |
18.3g Protein
|
Vegetable Latkes
scaled to 2 serving
1/3 dash
Salt
1/3 dash
Pepper
2/3 large
Carrots
1/4 cup
Wheat flour
1/3 cup slices
Parsnips
1 leek
Leeks
2 2/3 tbsp
Vegetable oil
1 extra large
Egg
1/3 tsp
Baking powder
2/3 Potato large
Potato
|
Vegetable Latkes
Peel and shred carrots, parsnip and potatoes. Finely chop leeks using only the white and pale green parts. Break eggs into bowl and beat well.
In a colander, rinse the parsnip and potatoes under cold water. Pat dry thoroughly with paper towels; transfer to a mixing bowl.
Stir in the carrots, leeks (or onion), flour, baking powder, eggs, salt, and pepper.
Heat the oil in a large skillet over medium-high heat.
Drop in large spoonfuls of the batter, flattening each with the back of the spoon. Cook, turning once, until brown and crisp, 2 to 3 minutes a side. Transfer the latkes to a paper towellined baking sheet in a 200F oven until serving.
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