Breakfast
1013.1 Calories |
110.0g Carbs |
29.0g Fat |
80.1g Protein
2
serving
Spiced Sweet Potato and Goat Cheese Egg Skillet
729.9 Calories |
92.8g Carbs |
27.1g Fat |
31.2g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g 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
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
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
1020.2 Calories |
102.4g Carbs |
15.7g Fat |
126.3g Protein
2
serving
Tuna-Stuffed Tomato
541.9 Calories |
27.1g Carbs |
9.1g Fat |
91.4g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
1
serving
Banana Pineapple "Ice Cream"
236.3 Calories |
60.7g Carbs |
0.8g Fat |
2.9g Protein
|
Tuna-Stuffed Tomato
scaled to 2 serving
2 large whole
Tomatoes
2 can
Tuna
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
2 stalk
Onions
1 cup,
Cottage cheese
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Banana Pineapple "Ice Cream"
scaled to 1 serving
2 medium
Banana
1/3 cup, crushed, sliced, or chunks
Pineapple
|
Tuna-Stuffed Tomato
Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.
Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
|
Dinner
934.4 Calories |
15.7g Carbs |
47.1g Fat |
109.8g Protein
2
breast
Grilled Chicken Mediterranean
839.8 Calories |
7.9g Carbs |
40.1g Fat |
107.8g Protein
1
serving
Green Beans with Olive Oil
94.5 Calories |
7.8g Carbs |
7.0g Fat |
2.1g Protein
|
Grilled Chicken Mediterranean
scaled to 2 breast
1/2 cup cherry tomatoes
Cherry tomatoes
1/2 cup
Olives
1 1/2 tbsp, drained
Capers
1 1/2 tbsp
Olive oil
2 breast
Chicken breast
2 dash
Salt
2 dash
Pepper
Green Beans with Olive Oil
scaled to 1 serving
1 1/8 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
|
Grilled Chicken Mediterranean
Preheat oven to 425F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
Transfer to serving plates and spoon tomato mixture over top to serve.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
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