Breakfast
1053.7 Calories |
72.2g Carbs |
53.0g Fat |
70.6g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Basic scrambled eggs
scaled to 2 serving
6 large
Egg
1 tbsp
Butter
1 tbsp chopped
Chives
1 tbsp, ground
Tarragon
1 dash
Salt
1 dash
Pepper
Nonfat yogurt
490
g
Nonfat yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
995.1 Calories |
40.5g Carbs |
67.6g Fat |
67.2g Protein
2
serving
Tofu Walnut Burgers with Irish Stout
609.1 Calories |
12.8g Carbs |
50.7g Fat |
31.8g Protein
2
serving
Cauliflower rice
191.3 Calories |
14.2g Carbs |
14.2g Fat |
6.6g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Tofu Walnut Burgers with Irish Stout
scaled to 2 serving
1/3 dash
Salt
1 tsp
Soy sauce
1/3 lb
Tofu
2 2/3 oz
Walnuts
1/3 dash
Pepper
1 1/3 fl oz
Beer
1/3 extra large
Egg
Cauliflower rice
scaled to 2 serving
1/2 head, medium
Cauliflower
1 tbsp
Olive oil
1/2 tsp
Salt
1/2 tsp
Garlic powder
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Tofu Walnut Burgers with Irish Stout
Drain & crumble tofu. Chop walnuts.
Preheat an outdoor grill for medium heat and lightly oil the grate.
Place walnuts in a food processor; process until crushed.
Mix crushed walnuts, tofu, egg, and Irish stout beer in a large bowl until the mixture holds together when lightly squeezed. Stir in soy sauce and season with salt and black pepper.
Divide and form the mixture into patties.
Grill patties on the prepared grill until browned and set in the middle, 5 to 7 minutes per side.
Cauliflower rice
Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount.
Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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Dinner
1000.1 Calories |
128.1g Carbs |
41.7g Fat |
33.9g Protein
1
serving
Fettuccini with Salsa Cruda and Feta
403.5 Calories |
63.1g Carbs |
12.3g Fat |
15.8g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Fettuccini with Salsa Cruda and Feta
scaled to 1 serving
2 2/3 oz
Whole wheat pasta
13/16 medium whole
Tomatoes
3/16 cup leaves, whole
Basil
1 1/3 tbsp
Olives
3/16 cup, crumbled
Feta cheese
1/16 small
Onions
3/16 dash
Pepper
1 tsp
Olive oil
Granola
122
g
Granola
|
Fettuccini with Salsa Cruda and Feta
Chop onion, olives, basil, tomato and crumble cheese.
Bring a large pot of lightly salted water to a boil. Add fettuccini and cook for 8 to 10 minutes or until al dente; drain.
In a medium bowl combine tomatoes, onion, basil, olives and black pepper.
Toss the fettuccini with olive oil. Serve pasta topped with tomato mixture and feta cheese.
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