Breakfast
1066.7 Calories |
85.1g Carbs |
60.4g Fat |
47.3g Protein
2
serving
Bacon, Egg, and Tomato Club Sandwiches
849.0 Calories |
44.7g Carbs |
59.7g Fat |
32.8g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Bacon, Egg, and Tomato Club Sandwiches
scaled to 2 serving
3/4 tbsp chopped
Chives
1 large
Egg
1/2 cup
Parsley
3/4 medium
Tomatoes
2 tbsp
Light mayonnaise
4 oz
Bacon
3 slice
Whole-wheat bread
Nonfat yogurt
245
g
Nonfat yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Bacon, Egg, and Tomato Club Sandwiches
Boil eggs: Place the eggs in a saucepan. Cover the eggs with lukewarm water. Add a pinch of salt. Bring to a full boil over medium heat; boil for 2 minutes (start timing after the water reaches a full boil). Remove from heat cover with a tight lid. Allow the eggs to stand for 11 minutes. Drain the eggs a couple times under very cold water. Cover the eggs with cold water then add in some ice. Allow the eggs to sit in ice water for about 3 minutes. Drain and peel.
Cook bacon and cut strips in half. Thinly slice hard-boiled eggs and season to taste with salt.
Stir together mayonnaise, chives, and a pinch each of salt and pepper. Spread 4 slices of toast with some of mayonnaise and top with half of egg, tomato, bacon, and herbs. Spread both sides of 4 more slices of toast with mayonnaise and place on top. Cover with remaining egg, tomato, bacon, herbs, and toast (spread with mayonnaise). Secure sandwiches with picks and cut as desired.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
1090.9 Calories |
125.3g Carbs |
41.7g Fat |
56.9g Protein
1
shake
Mango Protein Shake
355.3 Calories |
44.3g Carbs |
6.1g Fat |
32.8g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Mango Protein Shake
scaled to 1 shake
1/2 cup, sliced
Mangos
1 cup
Reduced fat milk
1 tbsp
Honey
30 grams
Whey protein powder
Granola
122
g
Granola
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
|
Dinner
1021.4 Calories |
22.0g Carbs |
69.9g Fat |
75.1g Protein
1
steak
Panfried steak with garlic butter
728.5 Calories |
1.1g Carbs |
62.5g Fat |
39.4g Protein
1
serving
Cottage Cheese & Peaches
221.2 Calories |
20.5g Carbs |
2.7g Fat |
29.4g Protein
1
serving
Microwave Poached Eggs
71.6 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Panfried steak with garlic butter
scaled to 1 steak
2 tbsp
Butter
3/16 cloves, minced
Garlic
7 oz
Beef tenderloin
3/4 tsp
Olive oil
1/2 dash
Pepper
1/2 large
Scallions
Cottage Cheese & Peaches
scaled to 1 serving
1 cup,
Cottage cheese
1 medium
Peaches
Microwave Poached Eggs
scaled to 1 serving
1 large
Egg
1/8 tsp
Vinegar
1/3 cup
Water
|
Panfried steak with garlic butter
Makes 4 steaks, assuming each steak is about 7oz (220g).
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
Cottage Cheese & Peaches
Cut peach in half and remove pit.
Cut peach into bite-size pieces and mix with cottage cheese. Enjoy!
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
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