Breakfast
1036.9 Calories |
82.7g Carbs |
36.0g Fat |
98.8g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
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Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
Melons
1
melon, medium (about 5" dia)
Melons
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Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
1062.9 Calories |
81.8g Carbs |
29.2g Fat |
119.2g Protein
2
serving
Curry Chicken Salad
406.3 Calories |
6.3g Carbs |
16.8g Fat |
53.9g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g 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
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
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.
Carrots with Hummus
Dip carrots into hummus, eat.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
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Dinner
1028.5 Calories |
96.7g Carbs |
28.6g Fat |
100.6g Protein
2
serving
Fisherman's Quick Fish
520.2 Calories |
27.9g Carbs |
24.3g Fat |
45.6g Protein
2
serving
Cherry Tomato, Dill, & Anchovy Salad
83.5 Calories |
11.6g Carbs |
2.0g Fat |
6.7g Protein
2
serving
Yogurt & Pineapple
424.8 Calories |
57.2g Carbs |
2.3g Fat |
48.3g Protein
|
Fisherman's Quick Fish
scaled to 2 serving
8 oz
Cod
1/2 cup
Italian dressing
1/8 cup, shredded
Cheddar cheese
1 oz
Potato chips
Cherry Tomato, Dill, & Anchovy Salad
scaled to 2 serving
2 cup cherry tomatoes
Cherry tomatoes
1/2 oz, boneless
Anchovy
1 tsp
Dill
Yogurt & Pineapple
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, crushed, sliced, or chunks
Pineapple
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Fisherman's Quick Fish
Preheat oven to 500 degrees F (260 degrees C). Coat a 9x13 inch baking dish with non-stick cooking spray.
In a medium bowl, marinate the fish fillets in the salad dressing for a few minutes.
Toss the shredded cheese and crushed chips together. Place the marinated fish fillets in the prepared baking dish and top with the cheese/chip mixture. Discard the leftover marinade.
Bake, uncovered in the preheated oven for 8 to 10 minutes or until the fish can be flaked with a fork.
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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