Breakfast
1081.3 Calories |
85.1g Carbs |
82.2g Fat |
18.8g Protein
1
serving
Sunrise raisin oatmeal
297.1 Calories |
71.1g Carbs |
1.5g Fat |
6.7g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Sunrise raisin oatmeal
scaled to 1 serving
1/2 tsp
Cinnamon
1/2 medium
Banana
1/8 cup
Raisins
1/2 cup
Oatmeal
1 1/2 tsp
Sugar
1/4 cup
Orange juice
Pecans
99
g
Pecans
Bacon
scaled to 2 strips
2 strip
Bacon
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Sunrise raisin oatmeal
Mash banana evenly on bottom of microwave safe dish. Sprinkle with raisins, sugar, and cinnamon.
Spread oats on top evenly. Pour juice all over. Apple juice can be used in place of orange juice.
Microwave for 2.5 minutes or until oatmeal is tender. Stir. Add water or milk until the oatmeal is the desired consistency. Microwave 30 more seconds or until warm.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
1073.2 Calories |
69.8g Carbs |
36.7g Fat |
115.0g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
2
serving
Yogurt & Honeydew Melon
389.8 Calories |
47.3g Carbs |
2.2g Fat |
48.0g 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
Yogurt & Honeydew Melon
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup, diced
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.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
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Dinner
1293.1 Calories |
80.9g Carbs |
87.1g Fat |
52.5g Protein
2
serving
Grilled Italian Sausage with Peppers, Onions and Arugula
816.9 Calories |
66.7g Carbs |
46.8g Fat |
34.5g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
1
serving
Cheesy Mushroom Bites
395.6 Calories |
10.3g Carbs |
33.3g Fat |
16.4g Protein
|
Grilled Italian Sausage with Peppers, Onions and Arugula
scaled to 2 serving
1 tbsp
Olive oil
1/2 dash
Salt
1 1/2 tbsp
Balsamic vinegar
1 large
Red bell pepper
2 cup
Arugula
1/2 large
Onions
1 1/2 tbsp
Honey
8 oz
Sausage
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Cheesy Mushroom Bites
scaled to 1 serving
6 mushroom
Mushrooms
1 tbsp
Olive oil
1/2 cup, shredded
Cheddar cheese
2 pepper
Jalapeno peppers
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Grilled Italian Sausage with Peppers, Onions and Arugula
Preheat the grill. Mix together the balsamic vinegar and honey in a small bowl and set aside.
Coat the onion, peppers and sausages with 2 tbsp. olive oil. Add a dash of salt to the peppers and onion. Coat the grill grates with a little olive oil. Put the onion wedges on the grill and cover the grill. Let the onions roast for 5 minutes, or until they are a little charred. Turn the onions and move them to a cooler part of the grill to finish.
If your grill has two levels, place the sausages on the top part of the grill and the peppers directly below them. Done this way, as the sausages drip juice and fat, it will fall on the peppers, flavoring them while simultaneously preventing flare-ups. If your grill does not have two levels, put the peppers on the hottest part of the grill and the sausages on the coolest. Cover and grill everything for 15 to 20 minutes or so, periodically checking and turning the sausages and peppers as needed. Towards the end of cooking, baste the sausages, peppers and onions with the honey and balsamic mixture.
When the sausages are cooked through and the peppers and onions cooked, remove them from the grill to a sheet pan or large bowl. If you want, pick off some or all of the charred skin on the peppers. Cut the peppers into long strips, and slice the root end off the onions to separate the pieces. Cut the sausages into thirds. Mix everything well in the pan or bowl.
To serve, place a bed of baby arugula on the serving plates and top with the sausage, peppers and onion.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Cheesy Mushroom Bites
Preheat oven to 350 degrees F. Rinse and dry mushrooms and carefully remove the stem.
Brush mushrooms with olive oil. Stuff with cheese, and top with slices of jalapeno.
Bake for 15 minutes (cheese should be fully melted). Enjoy!
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