Breakfast
898.0 Calories |
115.2g Carbs |
33.5g Fat |
43.7g Protein
2
serving
Zucchini Frittata
401.2 Calories |
13.2g Carbs |
24.7g Fat |
30.9g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Zucchini Frittata
scaled to 2 serving
1/2 cup, chopped
Onions
1 cup, chopped
Zucchini
2 spray
Pam cooking spray
4 large
Egg
2 dash
Salt
2 dash
Pepper
2 tbsp, shredded
Cheddar cheese
Melons
2
melon, medium (about 5" dia)
Melons
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Zucchini Frittata
Preheat the oven to 350F.
Coat an 8-inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and saut for 2-3 minutes.
In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6-7 minutes.
Sprinkle the cheese on top and transfer to the oven. Bake for 4-5 minutes or until the cheese is melted.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
973.7 Calories |
61.2g Carbs |
40.5g Fat |
98.5g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
|
Dinner
673.2 Calories |
23.9g Carbs |
28.0g Fat |
79.1g Protein
2
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
614.1 Calories |
10.2g Carbs |
27.7g Fat |
77.8g Protein
2
large (7-1/4" to 8-/1/2" long)
(144 g)
Carrots
59.0 Calories |
13.8g Carbs |
0.3g Fat |
1.3g 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
Carrots
2
large (7-1/4" to 8-/1/2" long)
Carrots
|
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.
|