Breakfast
1007.0 Calories |
89.8g Carbs |
39.2g Fat |
75.8g Protein
2
piece
Strawberry French Toast
723.8 Calories |
72.6g Carbs |
37.4g Fat |
26.9g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Strawberry French Toast
scaled to 2 piece
2 slice large
Multi-grain bread
1/2 cup
Reduced fat milk
1 1/2 tbsp
Sugar
1 1/2 extra large
Egg
2 tbsp
Butter
1 cup, halves
Strawberries
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Strawberry French Toast
Toast the bread and place in an oven dish. Mix/beat milk, ounce sugar and eggs. Pour mixture over bread and refrigerate for 15 minutes or overnight.
Breakfast morning:
Preheat oven to 400 degrees. In a large frying pan, melt butter with another ounce of sugar and cook the soaked slices of bread until golden on each side. Place slices of bread on an oven rack and arrange strawberry slices. Sprinkle with third ounce of sugar and bake for 4 minutes until berries start melting.
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Lunch
1013.1 Calories |
140.1g Carbs |
19.9g Fat |
75.3g Protein
2
wrap
Veggie wrap
531.0 Calories |
87.1g Carbs |
14.9g Fat |
17.1g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Veggie wrap
scaled to 2 wrap
2 large
Carrots
1/4 cup, pieces or slices
Mushrooms
1 cup slices
Cucumber
4 spear
Broccoli
6 slice, medium
Tomatoes
2 tortilla
Tortillas
2 tbsp
Cream cheese
2 tbsp
Ranch dressing
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
Veggie wrap
If possible, warm the tortilla in the microwave for 10-15 seconds.
Chop up all the veggies.
Spread cream cheese on the tortilla
Place the vegetables over the tortillia.
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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Dinner
1033.3 Calories |
39.9g Carbs |
46.8g Fat |
110.7g Protein
2
breast
Grilled Chicken Mediterranean
839.8 Calories |
7.9g Carbs |
40.1g Fat |
107.8g Protein
1
serving
Peanut butter s'mores
193.5 Calories |
32.0g Carbs |
6.7g Fat |
2.9g 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
Peanut butter s'mores
scaled to 1 serving
2 regular
Marshmallows
2 cracker
Graham crackers
1 package 0.6 oz 1 cup
Reese's peanut butter cups
|
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.
Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.
Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square.
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