|
Breakfast
806.5 Calories |
35.6g Carbs |
38.6g Fat |
78.6g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Goat cheese and herb omelet
scaled to 1 omelet
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
|
|
Lunch
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
|
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.
1. In a colander, rinse the parsnip and potatoes under cold water. Pat dry thoroughly with paper towels; transfer to a mixing bowl.
2. Stir in the carrots, leeks (or onion), flour, baking powder, eggs, salt, and pepper.
3. Heat the oil in a large skillet over medium-high heat.
4. 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.
|
|
Dinner
853.5 Calories |
62.1g Carbs |
55.2g Fat |
32.8g Protein
1
quesadilla
Cheese quesadilla
556.8 Calories |
34.9g Carbs |
37.8g Fat |
19.8g Protein
1
serving
Peanut butter and Tomato Toast
296.7 Calories |
27.2g Carbs |
17.4g Fat |
13.0g Protein
|
Cheese quesadilla
scaled to 1 quesadilla
Peanut butter and Tomato Toast
scaled to 1 serving
|
Cheese quesadilla
Melt butter in frying pan over medium heat. Place 1 tortilla in the pan and top with cheese. Place the second tortilla on top. Heat until bottom tortilla is golden brown.
Flip the quesadilla and heat until golden brown on bottom. Move to plate, cut into fourths. Top with salsa and sour cream or serve on the side.
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
|