Breakfast
994.6 Calories |
48.5g Carbs |
83.5g Fat |
27.8g Protein
1
serving
Zucchini Hash
218.3 Calories |
12.7g Carbs |
11.3g Fat |
16.8g Protein
2
cup, whole
(288 g)
Strawberries
92.2 Calories |
22.1g Carbs |
0.9g Fat |
1.9g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Zucchini Hash
scaled to 1 serving
4 tbsp chopped
Onions
1 cup, chopped
Zucchini
1 dash
Salt
1 dash
Pepper
1 spray
Pam cooking spray
2 extra large
Egg
1 tsp
Garlic powder
1 tsp
Onion powder
Strawberries
288
g
Strawberries
Pecans
99
g
Pecans
|
Zucchini Hash
Chop the onion and zucchini, and then mix everything up in a bowl.
Heat a pan on medium heat, and lightly spray with a cooking spray.
Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.
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Lunch
1038.1 Calories |
68.3g Carbs |
24.9g Fat |
133.9g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
2
serving
Yogurt & Honeydew Melon
389.8 Calories |
47.3g Carbs |
2.2g Fat |
48.0g Protein
|
Curry Chicken Salad
scaled to 2 serving
1/3 tsp
Olive oil
1 breast
Chicken breast
1 stalks, large
Celery
2 2/3 tbsp
Light mayonnaise
2/3 tsp
Curry powder
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
Yogurt & Honeydew Melon
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, diced
Melons
|
Curry Chicken Salad
Dice celery.
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
1035.1 Calories |
54.7g Carbs |
51.1g Fat |
91.6g Protein
2
serving
French Dip Sandwich
828.3 Calories |
45.4g Carbs |
33.8g Fat |
83.5g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
French Dip Sandwich
scaled to 2 serving
1 tbsp
Butter
1/2 shallot
Shallots
1/2 tbsp
Wheat flour
1 can
Beef broth soup
12 oz
Roast Beef
2 roll
French rolls
1/2 dash
Salt
1/2 dash
Pepper
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.
Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches.
Recipe courtesy Rachael Ray
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
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