Breakfast
872.5 Calories |
70.6g Carbs |
30.4g Fat |
76.0g Protein
2
serving
Salmon & Potato Scramble
598.1 Calories |
33.0g Carbs |
29.5g Fat |
47.9g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Salmon & Potato Scramble
scaled to 2 serving
5 1/3 oz
Atlantic salmon
2/3 tbsp
Olive oil
1/16 tsp
Pepper
1 Potato small
Potato
2 extra large
Egg
1/16 tsp
Salt
1/3 medium
Red bell pepper
1 3/4 tbsp
Water
1/3 tsp
Old bay seasoning
Nonfat yogurt
490
g
Nonfat yogurt
|
Salmon & Potato Scramble
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
|
Lunch
886.3 Calories |
51.9g Carbs |
35.5g Fat |
91.6g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
1
serving
Cottage Cheese & Raisins
271.1 Calories |
34.8g Carbs |
2.5g Fat |
29.1g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Cottage Cheese & Raisins
scaled to 1 serving
1/4 cup
Raisins
1 cup,
Cottage cheese
|
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.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Cottage Cheese & Raisins
Mix raisins into cottage cheese and enjoy!
|
Dinner
867.6 Calories |
47.7g Carbs |
41.9g Fat |
79.7g Protein
1
serving
Easy Avocado with Shrimp
383.5 Calories |
18.4g Carbs |
30.3g Fat |
15.6g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Easy Avocado with Shrimp
scaled to 1 serving
3 oz
Shrimp
1 wedge yields
Lemon juice
1 dash
Pepper
1 dash
Salt
1 fruit
Avocados
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Easy Avocado with Shrimp
Bring a pot of water to boil over high heat. Boil shrimp until pink and opaque, 2-4 minutes. Drain, and run under cold water in a colander to stop cooking. Peel shrimp if shelled and roughly chop into pieces.
Cut avocado in half and remove pit. Scoop out insides of avocado and chop into cubes. Stir avocado and shrimp together, then stuff back into avocado shells. Top with a squeeze of lemon, and a dash of salt and pepper. Serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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