Breakfast
846.8 Calories |
53.4g Carbs |
58.2g Fat |
30.8g Protein
1
omelet
Fluffy omelet with cheese and spinach
533.0 Calories |
2.0g Carbs |
46.2g Fat |
26.8g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g 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
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
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
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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.
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.
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
864.3 Calories |
57.0g Carbs |
46.0g Fat |
61.0g Protein
2
serving
California Melt
622.2 Calories |
42.3g Carbs |
40.2g Fat |
28.9g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
California Melt
scaled to 2 serving
1/2 fruit
Avocados
2 slice
Swiss cheese
1/2 medium whole
Tomatoes
3/16 cup, sliced
Almonds
2 slice
Whole-wheat bread
1/2 cup, pieces or slices
Mushrooms
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
California Melt
Toast almonds and bread. Slice avocado and tomato.
Preheat the oven broiler.
Lay the toasted bread out on a baking sheet. Top each slice of bread with 1/4 of the avocado, mushrooms, almonds, and tomato slices. Top each with a slice of Swiss cheese.
Broil the open-face sandwiches until the cheese melts and begins to bubble, about 2 minutes. Serve the sandwiches warm.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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Dinner
909.1 Calories |
80.4g Carbs |
31.8g Fat |
77.4g Protein
2
serving
Hot and Spicy Tofu
427.0 Calories |
27.4g Carbs |
26.9g Fat |
19.2g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Hot and Spicy Tofu
scaled to 2 serving
1 1/2 tbsp
Peanut oil
1/2 cup, sliced
Onions
1/2 cup, sliced
Red bell pepper
1 1/2 clove
Garlic
2 5/8 tbsp
Water
1 1/2 tbsp
Balsamic vinegar
1/2 tbsp
Brown sugar
1/2 tsp
Cornstarch
1/2 lb
Tofu
1/2 chile
Peppers
1/2 tsp
Crushed red pepper flakes
2 2/3 tbsp
Water
1 1/2 tbsp
Soy sauce
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
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Hot and Spicy Tofu
Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes.
In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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