Breakfast
985.0 Calories |
21.3g Carbs |
73.3g Fat |
58.2g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g 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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Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Oranges
1
fruit (2-5/8" dia)
Oranges
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
867.3 Calories |
117.9g Carbs |
7.5g Fat |
87.1g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
2
serving
Cottage Cheese & Peaches
442.5 Calories |
40.9g Carbs |
5.3g Fat |
58.7g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
Cottage Cheese & Peaches
scaled to 2 serving
2 cup,
Cottage cheese
2 medium
Peaches
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
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Dinner
865.1 Calories |
43.9g Carbs |
38.5g Fat |
83.9g Protein
2
serving
Dill Poached Salmon
499.4 Calories |
1.3g Carbs |
22.2g Fat |
69.2g Protein
2
serving
Red Bell Pepper and Hummus
278.0 Calories |
31.9g Carbs |
12.5g Fat |
12.1g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Dill Poached Salmon
scaled to 2 serving
12 oz
Atlantic salmon
1 cup
Chicken broth
1/2 cup sprigs
Dill
Red Bell Pepper and Hummus
scaled to 2 serving
1/2 cup
Hummus
2 medium
Red bell pepper
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
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Dill Poached Salmon
Place the salmon fillets in a large pot, and pour in the chicken broth. Bring to a boil, reduce heat to low, and place dill in the pot. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Each serving is a 6 oz fillet (170 grams before cooking).
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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