Breakfast
1006.0 Calories |
120.0g Carbs |
40.5g Fat |
46.8g Protein
2
serving
Breakfast nachos
837.2 Calories |
77.2g Carbs |
39.6g Fat |
44.6g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
|
Breakfast nachos
scaled to 2 serving
1 cup
Pinto beans
2 tbsp
Water
1/2 tsp
Chili powder
1/2 dash
Salt
2 extra large
Egg
1 tsp
Pepper or hot sauce
1/2 tbsp
Butter
1/2 dash
Pepper
1/2 cup, shredded
Cheddar cheese
1 1/2 oz
Tortilla chips
1/4 cup
Salsa
Blueberries
296
g
Blueberries
|
Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a 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, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
|
Lunch
1047.1 Calories |
91.5g Carbs |
60.5g Fat |
35.4g Protein
2
serving
Cucumber and Poppy Seed Salad
220.3 Calories |
25.8g Carbs |
12.0g Fat |
3.7g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Cucumber and Poppy Seed Salad
scaled to 2 serving
2 2/3 tbsp
Light mayonnaise
1 tbsp
Sour cream
1 tbsp
Vinegar
1/2 tbsp
Honey
1/2 tsp
Poppy seed
1/4 tsp
Salt
1/8 tsp
Pepper
2 medium
Cucumber
1/2 small raw
Red Onion
Cheddar cheese
57
g
Cheddar cheese
Granola
122
g
Granola
|
Cucumber and Poppy Seed Salad
In a medium bowl, stir together mayonnaise, sour cream, vinegar, honey, poppy seeds, coarse salt, and pepper.
4 cucumbers,, halved lengthwise, and thinly sliced crosswise.1 red onion, halved, thinly sliced
Add cucumbers and onion to the bowl; toss to combine.
|
Dinner
991.3 Calories |
41.8g Carbs |
35.0g Fat |
122.0g Protein
2
serving
Easy Parmesan Crusted Chicken
507.2 Calories |
12.4g Carbs |
23.4g Fat |
57.9g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Easy Parmesan Crusted Chicken
scaled to 2 serving
1/4 cup
Light mayonnaise
2 1/2 tbsp
Parmesan cheese
2 half breast
Chicken breast
1 tbsp
Bread crumbs
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Easy Parmesan Crusted Chicken
Preheat oven to 425 degrees F.
Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
Bake 20 minutes or until chicken is thoroughly cooked.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
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