Breakfast
910.8 Calories |
53.1g Carbs |
35.2g Fat |
95.4g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
786.3 Calories |
76.0g Carbs |
12.6g Fat |
94.2g Protein
2
serving
Roast Beef and Avocado Finger Sandwiches
175.0 Calories |
18.1g Carbs |
6.0g Fat |
12.6g Protein
2
serving
Cottage Cheese & Strawberries
378.6 Calories |
25.0g Carbs |
5.1g Fat |
57.1g Protein
1
serving
Yogurt & Mango
232.7 Calories |
32.9g Carbs |
1.5g Fat |
24.5g Protein
|
Roast Beef and Avocado Finger Sandwiches
scaled to 2 serving
1/8 tbsp chopped
Chives
7/8 oz
Beef round
1 1/3 slice
Whole-wheat bread
1/3 tsp
Lemon juice
1/16 tsp
Salt
0 dash
Pepper
1/8 fruit
Avocados
1/4 tsp
Light mayonnaise
Cottage Cheese & Strawberries
scaled to 2 serving
1 cup, sliced
Strawberries
2 cup,
Cottage cheese
Yogurt & Mango
scaled to 1 serving
1 cup, sliced
Mangos
8 oz
Nonfat greek yogurt
|
Roast Beef and Avocado Finger Sandwiches
PREPARATION: Mince chives. Thinly slice rare roast beef.
In small bowl, mash avocado with fork. Stir in lemon juice, chives, salt, and pepper. Spread avocado mash over 6 slices bread, dividing evenly.
Spread other 6 slices bread with about 1 teaspoon each mayonnaise. Top with roast beef, dividing evenly. Gently press avocado-topped bread slices, avocado sides down, onto each sandwich.
Using long serrated knife, trim off crusts and cut each sandwich lengthwise into thirds.
Transportation tips: Transfer the sandwiches to a covered plastic container to transport them to the picnic, and then simply pass around the container to serve. To keep the bread from drying out, when stacking the sandwiches in the container, lay a sturdy, barely moistened paper towel between each layer and another one over the top.
Cottage Cheese & Strawberries
Mix cottage cheese with sliced strawberries and serve.
Yogurt & Mango
Cut up mango and mix into yogurt. Enjoy!
|
Dinner
867.9 Calories |
76.1g Carbs |
18.5g Fat |
102.9g Protein
2
serving
Mesquite Garlic Trout
548.1 Calories |
3.9g Carbs |
15.7g Fat |
93.3g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Mesquite Garlic Trout
scaled to 2 serving
1/2 tsp
Grill Creations Smokey Mesquite Seasoning
1/2 tsp
Salt
16 oz
Trout
2 tsp
Garlic
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Mesquite Garlic Trout
Pre-heat oven or outside grill to 450 °F (220 °C).
Cut the head and tail off of a gutted, cleaned trout.
Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
Place in the oven or grill for approximately 20 minutes.
Check to see if the meat flakes. Do not overcook.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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