Breakfast
885.8 Calories |
78.4g Carbs |
40.1g Fat |
55.6g Protein
2
serving
Salmon & Potato Scramble
598.1 Calories |
33.0g Carbs |
29.5g Fat |
47.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g 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
Melons
1
melon, medium (about 5" dia)
Melons
Bacon
scaled to 2 strips
2 strip
Bacon
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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.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
891.7 Calories |
92.2g Carbs |
44.3g Fat |
36.2g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Spicy Yogurt Dip with Carrots
119.9 Calories |
16.4g Carbs |
0.8g Fat |
12.7g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Granola
122
g
Granola
Spicy Yogurt Dip with Carrots
scaled to 1 serving
1 tsp
Pepper or hot sauce
1 1/16 cup strips or slices
Carrots
4 oz
Nonfat greek yogurt
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Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Spicy Yogurt Dip with Carrots
Stir hot sauce into yogurt to combine. Enjoy with carrot strips.
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Dinner
876.8 Calories |
87.8g Carbs |
33.0g Fat |
57.9g Protein
1
serving
Shrimp Scampi Pasta
655.6 Calories |
67.3g Carbs |
30.3g Fat |
28.5g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
|
Shrimp Scampi Pasta
scaled to 1 serving
4 oz
Shrimp
1 clove
Garlic
3 oz
Whole wheat pasta
2 tbsp
Parsley
1/4 tsp
Salt
1 fl oz
White wine
1 1/4 tbsp
Butter
1 tbsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/8 tsp
Pepper
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
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Shrimp Scampi Pasta
Peel and devein shrimp. Push garlic through garlic press, including skins. Finely chop parsley.
Bring a 6- to 8-quart pot of salted water to a boil.
Meanwhile, heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then saut shrimp, turning over once, until just cooked through, about 2 minutes, and transfer with a slotted spoon to a large bowl. Add garlic to oil remaining in skillet along with red pepper flakes, wine, salt, and pepper and cook over high heat, stirring occasionally, 1 minute. Add butter to skillet, stirring until melted, and stir in shrimp. Remove skillet from heat.
Cook pasta in boiling water until just tender, about 3 minutes. Reserve 1 cup pasta-cooking water, then drain pasta in a colander. Toss pasta well with shrimp mixture and parsley in large bowl, adding some of reserved cooking water if necessary to keep moist.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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