Breakfast
953.0 Calories |
92.2g Carbs |
30.6g Fat |
76.5g Protein
2
serving
Salmon & Potato Scramble
598.1 Calories |
33.0g Carbs |
29.5g Fat |
47.9g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Salmon & Potato Scramble
scaled to 2 serving
5 1/3 oz
Atlantic salmon
2/3 tbsp
Olive oil
1/16 tsp
Pepper
1 Potato small
Potato
2 extra large
Egg
1/16 tsp
Salt
1/3 medium
Red bell pepper
1 3/4 tbsp
Water
1/3 tsp
Old bay seasoning
Nonfat yogurt
490
g
Nonfat yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Salmon & Potato Scramble
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
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Lunch
1048.7 Calories |
67.2g Carbs |
31.2g Fat |
126.8g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
2
serving
Cottage Cheese & Raspberries
389.4 Calories |
27.0g Carbs |
5.4g Fat |
57.5g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
Cottage Cheese & Raspberries
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Raspberries
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|
Dinner
1124.5 Calories |
52.0g Carbs |
52.4g Fat |
111.4g Protein
2
breast
Chicken Breasts in Caper Cream Sauce
936.4 Calories |
4.4g Carbs |
51.9g Fat |
108.2g Protein
2
serving
Quick Grapefruit
188.1 Calories |
47.6g Carbs |
0.5g Fat |
3.2g Protein
|
Chicken Breasts in Caper Cream Sauce
scaled to 2 breast
2 breast
Chicken breast
1/2 tsp
Salt
1/2 tsp
Dill weed
1/2 tsp
Garlic powder
1 1/2 tbsp
Butter
2 fl oz
Heavy whipping cream
1 tbsp, drained
Capers
1/2 tsp
Pepper
1/2 tsp
Lemon juice
Quick Grapefruit
scaled to 2 serving
2 medium
Grapefruit
2 tsp brownulated
Brown sugar
|
Chicken Breasts in Caper Cream Sauce
Season chicken breasts with lemon, pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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