Breakfast
1007.3 Calories |
144.4g Carbs |
23.3g Fat |
69.2g Protein
2
serving
Apple Cinnamon Oatmeal Frittata
865.7 Calories |
135.8g Carbs |
22.4g Fat |
44.7g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Apple Cinnamon Oatmeal Frittata
scaled to 2 serving
8 large
Egg white
1 cup
Oatmeal
8 ring
Apples, dried
2 tsp
Cinnamon
20 grams
Almonds
26 grams
Raisins
2 tsp
Vegetable oil
114 grams
Applesauce
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Apple Cinnamon Oatmeal Frittata
Spray a shallow microwave-safe bowl with canola oil for 1 second.
Pour egg whites into the bowl. Stir in oats, dried apples, almonds, raisins and cinnamon.
Cover with plastic wraps, venting one side, and microwave on High for 3 to 4
minutes until egg whites are firm.
(Alternatively, this can be cooked on the stovetop in a skillet like a pancake.) Top with applesauce and serve.
|
Lunch
990.1 Calories |
90.7g Carbs |
29.6g Fat |
91.6g Protein
1
serving
Ham and cheese sandwich
478.5 Calories |
30.7g Carbs |
24.6g Fat |
32.7g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Ham and cheese sandwich
scaled to 1 serving
2 slice
Whole-wheat bread
4 slice
Sliced ham
1/2 cup shredded
Lettuce
1 tbsp
Light mayonnaise
1 oz
Cheddar cheese
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
Ham and cheese sandwich
Spread the mayonnnaise on one of the pieces of bread
Pile the other things on top of the mayo and put the second piece of bread on top.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
1037.1 Calories |
92.9g Carbs |
55.3g Fat |
41.3g Protein
1
serving
Sliced Steak with Arugula
351.9 Calories |
3.2g Carbs |
26.3g Fat |
24.4g Protein
2
serving
Broccoli Spaghetti Soup
685.2 Calories |
89.7g Carbs |
29.0g Fat |
16.9g Protein
|
Sliced Steak with Arugula
scaled to 1 serving
1/2 cloves, minced
Garlic
1 1/4 cup
Arugula
3/8 tbsp
Red wine vinegar
3/16 tsp
Pepper
1/4 tbsp chopped
Shallots
1/4 tsp
Salt
1 tbsp
Olive oil
3/8 tbsp
Balsamic vinegar
5/8 tsp
Rosemary
4 oz
Beef top sirloin
Broccoli Spaghetti Soup
scaled to 2 serving
4 oz
Spaghetti
1/2 dash
Salt
2 tbsp
Olive oil
1/2 stalk
Broccoli
1/2 dash
Pepper
|
Sliced Steak with Arugula
Mound arugula on a large platter.
Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary.
Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately.
Broccoli Spaghetti Soup
Chop broccoli.
Bring a large pot of water to a boil. Stir in broccoli and salt and cook until just tender. Break up spaghetti and stir into the pot. Cook 8 to 10 minutes more, until pasta is al dente.
Serve in bowls topped with 1 tablespoon of olive (each bowl) and some freshly ground pepper.
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