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Breakfast
776.5 Calories |
103.3g Carbs |
26.8g Fat |
40.2g Protein
2
serving
Zucchini Frittata
401.2 Calories |
13.2g Carbs |
24.7g Fat |
30.9g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
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Zucchini Frittata
scaled to 2 serving
Melons
2
melon, medium (about 5" dia)
Melons
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Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
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Lunch
888.6 Calories |
82.3g Carbs |
31.3g Fat |
79.4g Protein
2
serving
Quick Nori Roll with Cucumber and Avocado
463.8 Calories |
25.1g Carbs |
29.0g Fat |
31.1g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
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Quick Nori Roll with Cucumber and Avocado
scaled to 2 serving
Yogurt & Pineapple
scaled to 2 serving
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Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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Dinner
849.2 Calories |
32.9g Carbs |
38.0g Fat |
92.2g Protein
1
breast
Chicken Breasts in Caper Cream Sauce
468.2 Calories |
2.2g Carbs |
25.9g Fat |
54.1g Protein
1
cup
Basic protein shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
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Chicken Breasts in Caper Cream Sauce
scaled to 1 breast
Basic protein shake
scaled to 1 cup
Red Bell Pepper and Hummus
scaled to 1 serving
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Chicken Breasts in Caper Cream Sauce
Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.
Basic protein shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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