Breakfast
989.2 Calories |
96.2g Carbs |
37.4g Fat |
70.6g Protein
1
serving
Complete Breakfast Scrambled Eggs
546.9 Calories |
45.9g Carbs |
33.3g Fat |
18.2g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
|
Complete Breakfast Scrambled Eggs
scaled to 1 serving
2 large
Egg
1/2 Potato large
Potato
1/4 cup chopped
Carrots
1/2 cup, chopped
Red bell pepper
3 tbsp chopped
Onions
2 tbsp
Butter
1 tsp, ground
Oregano
1 tsp
Salt
1 tsp
Pepper
Natural granola with raisins
41
g
Natural granola with raisins
Nonfat greek yogurt
480
g
Nonfat greek yogurt
|
Complete Breakfast Scrambled Eggs
Chop up all vegetables, saute in buttered pan over medium heat until potatoes are lightly browned.
Stir eggs in separate bowl, add salt, pepper, and oregano. Once mixed, add to pan and cook until eggs are done to your preference.
|
Lunch
1048.8 Calories |
119.1g Carbs |
34.4g Fat |
72.3g Protein
1
serving
Penne with Roasted Asparagus and Balsamic
543.6 Calories |
60.7g Carbs |
29.1g Fat |
14.1g Protein
2
serving
Cottage Cheese with Banana
505.2 Calories |
58.4g Carbs |
5.2g Fat |
58.2g Protein
|
Penne with Roasted Asparagus and Balsamic
scaled to 1 serving
1/4 cup
Asparagus
3/4 tsp
Olive oil
1/2 tsp
Salt
1/8 tsp
Pepper
2 1/2 oz
Whole wheat pasta
1 tbsp
Balsamic vinegar
1/8 tsp brownulated
Brown sugar
1/4 stick
Butter
1 1/3 tbsp
Parmesan cheese
Cottage Cheese with Banana
scaled to 2 serving
2 small
Banana
2 cup,
Cottage cheese
|
Penne with Roasted Asparagus and Balsamic
Heat the oven to 400°. Snap the tough ends off the asparagus and discard them. Cut the spears into 1-inch pieces. Put the asparagus on a baking sheet and toss with the oil and 1/4 teaspoon each of the salt and pepper. Roast until tender, about 10 minutes.
Meanwhile, put the vinegar in a small saucepan. Simmer and reduce down until approximately 3 tablespoons remain. Stir in the brown sugar and the remaining 1/4 teaspoon pepper. Remove from the heat.
Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes. Drain the pasta and toss with the butter (cut into pieces), vinegar reduction, asparagus, Parmesan, and the remaining 1 3/4 teaspoons salt. Serve with additional Parmesan.
http://www.foodandwine.com/recipes/penne-with-roasted-asparagus-and-balsamic-butter
Cottage Cheese with Banana
Slice banana and combine with cottage cheese. Serve.
|
Dinner
1084.5 Calories |
106.7g Carbs |
34.4g Fat |
96.3g Protein
2
serving
Sautéed Chickpeas with Broccoli and Parmesan
600.4 Calories |
77.3g Carbs |
22.8g Fat |
32.2g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Sautéed Chickpeas with Broccoli and Parmesan
scaled to 2 serving
1 tbsp
Olive oil
1/2 small
Onions
2 clove
Garlic
1/2 tsp
Salt
1/2 dash
Pepper
3/4 bunch
Broccoli
5 1/4 oz
Chickpeas
2 5/8 tbsp
Vegetable Broth
1/8 tsp
Cayenne pepper
2 2/3 tbsp
Parmesan cheese
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Sautéed Chickpeas with Broccoli and Parmesan
Thinly sliced 1 small onion and 4 cloves of garlic.
In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.
Toss in broccoli; sauté for 3 minutes.
Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli.
Uncover, season with pepper, sprinkle with Parmesan and serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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