Breakfast
999.8 Calories |
116.1g Carbs |
43.4g Fat |
47.9g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
2
serving
Fruit Salad
266.0 Calories |
66.2g Carbs |
1.9g Fat |
4.3g 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
Melons
1
melon, medium (about 5" dia)
Melons
Fruit Salad
scaled to 2 serving
2 cup, halves
Strawberries
2 cup
Blueberries
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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.
Fruit Salad
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Lunch
1063.2 Calories |
47.8g Carbs |
39.4g Fat |
124.3g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
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Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
1048.8 Calories |
97.0g Carbs |
32.8g Fat |
97.6g Protein
1
serving
Seared Salmon with Balsamic Glaze
375.4 Calories |
7.6g Carbs |
16.7g Fat |
45.1g Protein
2
serving
Green Beans with Olive Oil
189.1 Calories |
15.7g Carbs |
14.0g Fat |
4.1g Protein
2
serving
Yogurt & Raisins
484.3 Calories |
73.7g Carbs |
2.1g Fat |
48.4g Protein
|
Seared Salmon with Balsamic Glaze
scaled to 1 serving
8 oz
Atlantic salmon
1 tbsp
Water
1 tsp packed
Brown sugar
3/8 tbsp
Lemon juice
0 tbsp
Balsamic vinegar
1/2 tsp
Vegetable oil
Green Beans with Olive Oil
scaled to 2 serving
2 1/4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
Yogurt & Raisins
scaled to 2 serving
16 oz
Nonfat greek yogurt
1/2 cup
Raisins
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Seared Salmon with Balsamic Glaze
Stir together vinegar, water, lemon juice, and brown sugar.
Pat salmon dry and season with salt and pepper.
Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Increase heat to high and sear salmon, skin sides up, until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes.
Spoon glaze over salmon.
Green Beans with Olive Oil
PREPARATION: Trim green beans.
Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
Yogurt & Raisins
Mix raisins into yogurt and enjoy!
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