Breakfast
982.2 Calories |
70.8g Carbs |
35.9g Fat |
96.3g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g 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
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
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
Fruit Salad
|
Lunch
1049.3 Calories |
60.8g Carbs |
51.1g Fat |
93.5g Protein
2
serving
Chicken and avocado salad
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
1
serving
Yogurt & Raisins
242.1 Calories |
36.9g Carbs |
1.1g Fat |
24.2g Protein
|
Chicken and avocado salad
scaled to 2 serving
2 can yields
Canned chicken
1 fruit
Avocados
5 sprigs
Fresh cilantro
0.4 lime yields
Lime juice
2 dash
Salt
8 leaf, large
Lettuce
Yogurt & Raisins
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/4 cup
Raisins
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
|
Dinner
1004.5 Calories |
24.2g Carbs |
78.9g Fat |
51.6g Protein
8
oz
Bachelor Steak
610.5 Calories |
13.0g Carbs |
44.1g Fat |
39.1g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
|
Bachelor Steak
scaled to 8 oz
8 oz
Beef chuck
1/4 can 12 fl oz
Cola
1 lemon yields
Lemon juice
Asparagus Parmesan
scaled to 2 serving
0.4 tbsp
Butter
1.6 tbsp
Olive oil
0.4 lb
Asparagus
0.3 cup
Parmesan cheese
0.4 dash
Salt
0.4 dash
Pepper
|
Bachelor Steak
Acquire the cheapest cuts of meat from your local store then tenderize by stabbing repeated with a fork or mashing with a tenderizer
Squeeze lemon over the meat then season with salt and pepper, or whatever combo steak rub you have lazying around
Pour Cola into a large sauce pan until it is just barely deep enough to submerge the meat
Boil meat for approx 8-10 minutes or until it is cooked through.
Drain and enjoy
Note! there are actually less carbs than this recipes mentions, since a lot of the cola is drained off, the acidity is really what we're after for softening up the cheap meat. You can drink the cooking cola if you're really desperate for the carbs....
Asparagus Parmesan
Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.
|