Breakfast
949.3 Calories |
115.0g Carbs |
24.8g Fat |
74.9g Protein
1
serving
Apple Cinnamon Oatmeal Frittata
432.9 Calories |
67.9g Carbs |
11.2g Fat |
22.4g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 1 serving
4 large
Egg white
1/2 cup
Oatmeal
4 ring
Apples, dried
1 tsp
Cinnamon
10 grams
Almonds
13 grams
Raisins
1 tsp
Vegetable oil
57 grams
Applesauce
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
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Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
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
763.2 Calories |
102.6g Carbs |
6.7g Fat |
79.5g Protein
2
serving
Mexican Cottage Cheese Salad
669.1 Calories |
78.8g Carbs |
6.5g Fat |
77.9g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Mexican Cottage Cheese Salad
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Salsa
1 cup
Canned black beans
4 cup shredded
Lettuce
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
809.0 Calories |
44.5g Carbs |
26.4g Fat |
95.4g Protein
2
serving
Steamed Snapper with Ginger, Lime, and Cilantro
615.5 Calories |
12.5g Carbs |
19.7g Fat |
92.5g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 2 serving
1 tbsp
Ginger root
2 fl oz
Clam and tomato juice
1 tbsp
Soy sauce
1 tbsp
Sesame oil
5 tbsp
Fresh cilantro
2 tbsp chopped
Scallions
1 tsp
Fish sauce
2 tbsp
Lime juice
2 fillet
Snapper
Peanut butter s'mores
scaled to 1 serving
2 regular
Marshmallows
2 cracker
Graham crackers
1 package 0.6 oz 1 cup
Reese's peanut butter cups
|
Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.
Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.
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