Breakfast
935.1 Calories |
136.9g Carbs |
29.8g Fat |
35.6g Protein
2
serving
Spiced Sweet Potato and Goat Cheese Egg Skillet
729.9 Calories |
92.8g Carbs |
27.1g Fat |
31.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Spiced Sweet Potato and Goat Cheese Egg Skillet
scaled to 2 serving
1 tsp
Olive oil
1 small
Onions
1 tbsp
Paprika
1 tsp
Turmeric
2 dash
Salt
1 cup
Water
3 cup, cubes
Sweet potato
2 large
Egg
2 oz
Goat cheese
Natural granola with raisins
41
g
Natural granola with raisins
Strawberries
144
g
Strawberries
|
Spiced Sweet Potato and Goat Cheese Egg Skillet
In a 7 or 8 inch skillet, heat olive oil over medium heat. Dice onion and add to skillet, cooking until onion is translucent, 4-5 minutes.
Stir in paprika and turmeric, cook for 30 seconds. Add water and stir until everything is well combined.
Carefully stir in cubed sweet potatoes, enough to fill the skillet. Cover with lid and let sweet potatoes cook until almost tender, 6-8 minutes.
Create a small well in the center and crack eggs. Sprinkle Goat cheese on top. Reduce heat to medium-low, cover, and cook until egg whites are set.
Serve with a sprinkle of cilantro.
|
Lunch
974.1 Calories |
80.3g Carbs |
40.8g Fat |
77.2g Protein
2
salad
Maple Pear Spinach & Ham Salad
405.5 Calories |
24.7g Carbs |
29.7g Fat |
14.1g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Maple Pear Spinach & Ham Salad
scaled to 2 salad
2 tsp
Red wine vinegar
2 tbsp
Olive oil
4 cup
Spinach
2 oz
Sliced ham
1/2 cup, sliced
Red bell pepper
1/2 cup slices
Cucumber
1/2 cup, slices
Pears
1 tsp
Maple syrups
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Maple Pear Spinach & Ham Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
938.9 Calories |
18.6g Carbs |
44.6g Fat |
111.2g Protein
2
fillet
7 minutes "Quick Broiled Salmon"
696.9 Calories |
3.9g Carbs |
38.8g Fat |
79.1g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 2 fillet
14 oz
Atlantic salmon
3 tbsp
Lemon juice
1 clove
Garlic
1 tbsp
Olive oil
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|