Breakfast
869.0 Calories |
55.0g Carbs |
47.3g Fat |
56.1g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
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
Nonfat yogurt
490
g
Nonfat yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
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.
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Lunch
858.7 Calories |
73.6g Carbs |
55.0g Fat |
32.9g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
880.2 Calories |
116.6g Carbs |
38.1g Fat |
27.5g Protein
2
serving
Spaghetti with Garlic and Basil
695.9 Calories |
88.8g Carbs |
30.9g Fat |
24.7g Protein
1
serving
EZ Peanut Butter Pie
184.3 Calories |
27.8g Carbs |
7.2g Fat |
2.8g Protein
|
Spaghetti with Garlic and Basil
scaled to 2 serving
1/4 dash
Pepper
1 cloves, minced
Garlic
1/4 dash
Salt
0 tbsp
Butter
3 1/2 cup leaves, whole
Basil
1/8 cup, grated
Parmesan cheese
4 oz
Whole wheat pasta
1 tbsp
Olive oil
EZ Peanut Butter Pie
scaled to 1 serving
1/8 pie shell
Pie crust
2 2/3 tbsp
Lowfat milk
1/8 package
Vanilla puddings
1/3 tsp
Peanut butter
|
Spaghetti with Garlic and Basil
Mince garlic & coarsley chop basil.
Bring a large pot of lightly salted water to a boil. Place spaghetti in the pot, cook for 8 to 10 minutes, until al dente, and drain.
In a large bowl, toss the spaghetti with the olive oil, butter, garlic, basil, salt, and pepper until evenly coated. Serve with Parmesan cheese.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
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