Breakfast
986.4 Calories |
56.5g Carbs |
35.4g Fat |
108.2g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
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
Nonfat yogurt
245
g
Nonfat yogurt
|
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
|
Lunch
1058.6 Calories |
62.0g Carbs |
76.1g Fat |
38.1g Protein
2
serving
Tomato & Basil Salad
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
1
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g Protein
|
Tomato & Basil Salad
scaled to 2 serving
5 tomato
Roma tomatoes
5 tbsp, chopped
Basil
1 cup, chopped
Onions
1 cup, diced
Mozzarella cheese
4 tsp
Balsamic vinegar
4 tbsp
Olive oil
1 dash
Pepper
1 dash
Salt
Grapes
151
g
Grapes
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
|
Dinner
1080.3 Calories |
35.4g Carbs |
71.1g Fat |
79.6g Protein
2
plate
Chicken Stir Fry
1080.3 Calories |
35.4g Carbs |
71.1g Fat |
79.6g Protein
|
Chicken Stir Fry
scaled to 2 plate
1 tbsp
Coconut oil
1/2 fruit
Avocados
2 extra large
Egg
1 tbsp
Brown sugar
1 tbsp
Soy sauce
1 breast
Chicken breast
1 tbsp
Vegetable oil
1/2 medium
Red bell pepper
1/4 Tbsp
Corn Starch
1 cloves, minced
Garlic
1/4 cup, sliced
Almonds
8 spear
Asparagus
|
Chicken Stir Fry
Slice up chicken is small pieces.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. coat chicken with marinade and refrigerate for at least 15 minutes.
In a small bowl, beat eggs with one tsp of water. Set aside.
Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender.
Remove chicken from marinade, reserving liquid. Heat 1 tablespoon vegetable oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side.
Return vegetables, eggs and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Top with almonds and avocado to serve. Can also be served over rice
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