Breakfast
848.2 Calories |
21.4g Carbs |
80.9g Fat |
20.8g Protein
1
omelet
Egg white omelet
164.1 Calories |
7.7g Carbs |
9.6g Fat |
11.7g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Egg white omelet
scaled to 1 omelet
3 large
Egg white
1/4 cup, chopped
Onions
1/4 cup, chopped
Red bell pepper
2 tsp
Coconut oil
2 tbsp
Almond milk
Pecans
99
g
Pecans
|
Egg white omelet
Dice the vegetables any way you would like (feel free to use 1/2 cup of any lean, non-starchy vegetables. The nutrition will not change very much). Lightly saute in coconut oil, then remove vegetables from the pan and set aside.
Whisk egg white to fluffy, then add almond milk to egg whites. Pour eggs into skillet and let bottom firm slightly.
Put vegetables into eggs. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelette form.
Done when eggs are cooked through. Plate and enjoy.
|
Lunch
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
2
serving
Spicy Tuna Salad
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
|
Spicy Tuna Salad
scaled to 2 serving
2 can
Tuna
20 olive
Olives
1/2 cup, chopped
Scallions
1 pepper
Jalapeno peppers
3 tbsp, drained
Capers
1/2 tsp
Cayenne pepper
0.4 cup
Lemon juice
1 tbsp
Olive oil
1/2 head
Lettuce
1 fruit
Avocados
|
Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
|
Dinner
655.9 Calories |
15.9g Carbs |
28.7g Fat |
81.1g Protein
2
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
614.1 Calories |
10.2g Carbs |
27.7g Fat |
77.8g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 2 serving
1/2 tbsp
Rosemary
1 tbsp
Olive oil
1 cloves, minced
Garlic
3/4 lb
Pork sirloin (chops or roasts)
1 tbsp
Pickle relish
1/2 can
Tomatoes
1 tbsp, drained
Capers
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
Coarsely chop tomatoes in can with kitchen shears.
Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.
Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.
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.
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