Breakfast
998.1 Calories |
106.1g Carbs |
44.7g Fat |
51.2g Protein
2
serving
Banana Tahini Toast
723.7 Calories |
68.5g Carbs |
43.8g Fat |
23.2g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Banana Tahini Toast
scaled to 2 serving
4 tbsp
Cream cheese
4 tbsp
Sesame butter
2 slice
Whole-wheat bread
1 medium
Banana
Nonfat yogurt
490
g
Nonfat yogurt
|
Banana Tahini Toast
Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!
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Lunch
1124.1 Calories |
128.6g Carbs |
58.6g Fat |
29.3g Protein
2
serving
Penne with Roasted Asparagus and Balsamic
1087.3 Calories |
121.4g Carbs |
58.3g Fat |
28.1g 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
|
Penne with Roasted Asparagus and Balsamic
scaled to 2 serving
1/2 cup
Asparagus
1/2 tbsp
Olive oil
1 tsp
Salt
1/4 tsp
Pepper
5 oz
Whole wheat pasta
1/4 cup
Balsamic vinegar
1/4 tsp brownulated
Brown sugar
1/2 stick
Butter
2 2/3 tbsp
Parmesan cheese
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Penne with Roasted Asparagus and Balsamic
Heat the oven to 400°. Snap the tough ends off the asparagus and discard them. Cut the spears into 1-inch pieces. Put the asparagus on a baking sheet and toss with the oil and 1/4 teaspoon each of the salt and pepper. Roast until tender, about 10 minutes.
Meanwhile, put the vinegar in a small saucepan. Simmer and reduce down until approximately 3 tablespoons remain. Stir in the brown sugar and the remaining 1/4 teaspoon pepper. Remove from the heat.
Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes. Drain the pasta and toss with the butter (cut into pieces), vinegar reduction, asparagus, Parmesan, and the remaining 1 3/4 teaspoons salt. Serve with additional Parmesan.
http://www.foodandwine.com/recipes/penne-with-roasted-asparagus-and-balsamic-butter
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Dinner
1111.6 Calories |
36.8g Carbs |
81.6g Fat |
57.4g Protein
2
serving
Egg Salad
903.5 Calories |
16.6g Carbs |
68.9g Fat |
51.2g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Egg Salad
scaled to 2 serving
8 large
Egg
1/2 cup
Light mayonnaise
1 tsp
Pepper
1/4 tsp
Paprika
10 olive
Olives
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Egg Salad
Place eggs in a medium saucepan with enough cold water to cover, and bring to a boil. Cover saucepan, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel, and chop.
In a large bowl, mix eggs, mayonnaise, pepper, and paprika. Mash with a potato masher or fork until smooth. Gently stir in the olives. Refrigerate until serving.
Garlic green beans
If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.
If using canned green beans, heat green beans in saucepan with garlic powder and butter.
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
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