Breakfast
1007.8 Calories |
27.3g Carbs |
73.6g Fat |
58.0g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
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Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Blueberries
148
g
Blueberries
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
903.1 Calories |
112.2g Carbs |
40.9g Fat |
34.1g Protein
2
pocket
Hummus Pocket Sandwich
890.3 Calories |
109.9g Carbs |
40.8g Fat |
33.5g Protein
2
stalk, medium (7-1/2" - 8" long)
(80 g)
Celery
12.8 Calories |
2.4g Carbs |
0.1g Fat |
0.6g Protein
|
Hummus Pocket Sandwich
scaled to 2 pocket
6 cherry tomato
Cherry tomatoes
2 pita, large
Pita bread
1 cup
Hummus
1/2 cup
Alfalfa sprouts
1 tbsp
Olive oil
Celery
2
stalk, medium (7-1/2" - 8" long)
Celery
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
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Dinner
936.7 Calories |
107.5g Carbs |
47.8g Fat |
28.1g Protein
2
serving
Garden style pasta
774.4 Calories |
95.6g Carbs |
36.0g Fat |
25.2g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
Garden style pasta
scaled to 2 serving
4 oz
Whole wheat pasta
2 tbsp
Olive oil
1/4 cup
Parmesan cheese
1/2 large
Red bell pepper
1/4 cup, chopped or sliced
Tomatoes
1/2 cup
Arugula
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
|
Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
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