Breakfast
978.8 Calories |
85.8g Carbs |
40.5g Fat |
69.1g Protein
2
serving
Breakfast nachos
837.2 Calories |
77.2g Carbs |
39.6g Fat |
44.6g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Breakfast nachos
scaled to 2 serving
1 cup
Pinto beans
2 tbsp
Water
1/2 tsp
Chili powder
1/2 dash
Salt
2 extra large
Egg
1 tsp
Pepper or hot sauce
1/2 tbsp
Butter
1/2 dash
Pepper
1/2 cup, shredded
Cheddar cheese
1 1/2 oz
Tortilla chips
1/4 cup
Salsa
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
|
Lunch
902.1 Calories |
86.0g Carbs |
43.4g Fat |
56.9g Protein
1
bowl
Fruit salad
695.3 Calories |
76.7g Carbs |
26.1g Fat |
48.8g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Fruit salad
scaled to 1 bowl
385 grams
Cottage cheese
151 grams
Grapes
175 grams
Apples
28 1/3 grams
Walnuts
2 tsp
Cinnamon
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Fruit salad
Core and chop up apples into 1" chunks, keeping skin on, combine all ingredients and stir.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
937.6 Calories |
111.8g Carbs |
29.1g Fat |
59.2g Protein
1
serving
Noodles with Spicy Peanut Sauce
695.6 Calories |
97.1g Carbs |
23.3g Fat |
27.2g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Noodles with Spicy Peanut Sauce
scaled to 1 serving
4 oz
Spaghetti
2.7 tbsp
Peanut butter
1 tbsp
Soy sauce
1/16 tsp
Crushed red pepper flakes
1/4 tsp
Honey
1/2 tbsp
Vinegar
1/2 cloves, minced
Garlic
1/16 tsp
Pepper
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Noodles with Spicy Peanut Sauce
Cook pasta according to directions.
Put all of the other ingredients except red pepper flakes in a heat-safe bowl.
When the pasta is done, set 3/4 cup of the cooking water aside and drain the pasta.
Slowly stream the cooking water into the heat-safe bowl while whisking until you've achieved a smooth sauce.
Toss the pasta with the sauce and then serve into 4 individual bowls. Top with red pepper flakes if desired.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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