Breakfast
1041.5 Calories |
37.6g Carbs |
92.0g Fat |
29.7g Protein
1
serving
Basic scrambled eggs
273.1 Calories |
2.4g Carbs |
20.2g Fat |
19.5g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Basic scrambled eggs
scaled to 1 serving
3 large
Egg
1/2 tbsp
Butter
1/2 tbsp chopped
Chives
1/2 tbsp, ground
Tarragon
1/2 dash
Salt
1/2 dash
Pepper
Blueberries
148
g
Blueberries
Pecans
99
g
Pecans
|
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.
|
Lunch
1132.3 Calories |
124.5g Carbs |
46.6g Fat |
65.6g Protein
2
pocket
Hummus Pocket Sandwich
890.3 Calories |
109.9g Carbs |
40.8g Fat |
33.5g Protein
1
cup
Basic Protein Shake
242.0 Calories |
14.7g Carbs |
5.8g Fat |
32.0g Protein
|
Hummus Pocket Sandwich
scaled to 2 pocket
6 cherry tomato
Cherry tomatoes
2 pita, large
Pita bread
1 cup
Hummus
1/2 cup
Alfalfa sprouts
1 tbsp
Olive oil
Basic Protein Shake
scaled to 1 cup
30 grams
Whey protein powder
1 cup
Reduced fat milk
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
1398.1 Calories |
124.4g Carbs |
66.5g Fat |
84.0g Protein
2
serving
Fettucine Alfredo
871.7 Calories |
89.0g Carbs |
51.1g Fat |
22.7g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
|
Fettucine Alfredo
scaled to 2 serving
1/4 cup, fluid
Heavy whipping cream
1/4 stick
Butter
3.3 tbsp
Parmesan cheese
4 oz
Whole wheat pasta
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
|
Fettucine Alfredo
PREPARATION: Cut butter into pieces.
Cook fettuccine in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until al dente. Reserve 1/2 cup cooking water, then drain pasta.
Meanwhile, bring cream and butter to a simmer in a 12-inch heavy skillet over medium-low heat, adding salt and pepper.
Add fettuccine, 1/4 cup reserved water, and cheese to sauce and toss. Add more cooking water if necessary.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
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