Breakfast
1285.9 Calories |
33.5g Carbs |
108.3g Fat |
55.4g Protein
3
serving
Zucchini Frittata
601.8 Calories |
19.8g Carbs |
37.0g Fat |
46.3g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Zucchini Frittata
scaled to 3 serving
3/4 cup, chopped
Onions
1 1/2 cup, chopped
Zucchini
3 spray
Pam cooking spray
6 large
Egg
3 dash
Salt
3 dash
Pepper
3 tbsp, shredded
Cheddar cheese
Pecans
99
g
Pecans
|
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.
|
Lunch
547.7 Calories |
19.5g Carbs |
13.1g Fat |
83.7g Protein
1
serving
Curry Chicken Salad
203.1 Calories |
3.2g Carbs |
8.4g Fat |
26.9g Protein
2
serving
Cottage Cheese with Radishes
344.5 Calories |
16.3g Carbs |
4.7g Fat |
56.8g Protein
|
Curry Chicken Salad
scaled to 1 serving
3/16 tsp
Olive oil
1/2 breast
Chicken breast
1/2 stalks, large
Celery
1 1/3 tbsp
Light mayonnaise
1/3 tsp
Curry powder
Cottage Cheese with Radishes
scaled to 2 serving
2 cup,
Cottage cheese
2 dash
Salt
2 dash
Pepper
1 cup slices
Radishes
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
549.0 Calories |
8.7g Carbs |
43.7g Fat |
31.7g Protein
1
serving
Peppered steaks with blue cheese
352.0 Calories |
3.0g Carbs |
26.3g Fat |
25.4g Protein
1
serving
Asparagus Parmesan
197.0 Calories |
5.6g Carbs |
17.4g Fat |
6.3g Protein
|
Peppered steaks with blue cheese
scaled to 1 serving
1/4 lb
Beef tenderloin
1/4 tsp
Pepper
3/4 tsp
Olive oil
1 tbsp
Beef broth or bouillon canned soup
3/4 cup diced
Mushrooms
1/4 oz
Blue cheese
0 tbsp
Spinach
Asparagus Parmesan
scaled to 1 serving
0.6 tsp
Butter
0.8 tbsp
Olive oil
0.2 lb
Asparagus
3 tbsp
Parmesan cheese
0.2 dash
Salt
0.2 dash
Pepper
|
Peppered steaks with blue cheese
Trim fat from steaks. Rub both sides of steaks with pepper. In a large skillet heat olive oil over medium-high heat.
Add steaks; reduce heat to medium. Cook to desired doneness, turning once halfway through cooking time.
Allow 7 to 9 minutes for medium rare (145 degrees F) to medium (160 degrees ). Transfer steaks to serving platter; keep warm.
Add beef broth to skillet. Cook and stir until bubbly to loosen any browned bits in bottom of skillet. Add mushrooms; simmer, uncovered for 4 minutes. Spoon sauce over steaks to serve. Sprinkle with shaved cheese. If desired, garnish with fresh spinach leaves.
One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4 cup mushroom mixture
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
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