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
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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
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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
983.7 Calories |
89.1g Carbs |
29.8g Fat |
90.9g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
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Dinner
1004.5 Calories |
39.9g Carbs |
49.1g Fat |
97.9g Protein
2
serving
Seared Salmon with Balsamic Glaze
750.9 Calories |
15.2g Carbs |
33.4g Fat |
90.2g Protein
2
serving
Plain Popcorn
128.3 Calories |
13.0g Carbs |
7.8g Fat |
1.9g Protein
1
serving
Kale Chips
125.3 Calories |
11.7g Carbs |
8.0g Fat |
5.7g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 2 serving
16 oz
Atlantic salmon
2 tbsp
Water
2 tsp packed
Brown sugar
3/4 tbsp
Lemon juice
1 tbsp
Balsamic vinegar
1 tsp
Vegetable oil
Plain Popcorn
scaled to 2 serving
5/8 oz
Popcorn
1/2 tbsp
Vegetable oil
Kale Chips
scaled to 1 serving
2 cup, chopped
Kale
1/2 tbsp
Olive oil
1/8 tsp
Salt
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Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
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