Breakfast
903.8 Calories |
44.9g Carbs |
58.5g Fat |
50.3g Protein
2
omelet
Denver omelet
780.7 Calories |
14.1g Carbs |
58.2g Fat |
47.8g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
|
Denver omelet
scaled to 2 omelet
Oranges
2
fruit (2-5/8" dia)
Oranges
|
Denver omelet
Chop up your onions and bell pepper.
Add olive oil to a skillet over medium-high heat. Saute onion, bell pepper, ham in the oil until the onion starts to become translucent.
Stir the eggs into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
|
Lunch
1270.3 Calories |
62.7g Carbs |
101.5g Fat |
45.5g Protein
2
salad
Pear Spinach Salad
405.5 Calories |
24.7g Carbs |
29.7g Fat |
14.1g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Pear Spinach Salad
scaled to 2 salad
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Almonds
143
g
Almonds
|
Pear Spinach Salad
Toss spinach, cubed ham, green or red bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.
|
Dinner
1152.1 Calories |
28.4g Carbs |
74.4g Fat |
98.6g Protein
2
fillet
7 minutes "Quick Broiled Salmon"
696.9 Calories |
3.9g Carbs |
38.8g Fat |
79.1g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 2 fillet
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
Cauliflower and Tahini
scaled to 2 serving
|
7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
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.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|