Breakfast
1086.8 Calories |
98.1g Carbs |
50.1g Fat |
66.8g Protein
2
omelet
Eggs, Cheese, Turkey Sausage Omelet
736.5 Calories |
4.6g Carbs |
49.0g Fat |
64.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
2
serving
Cinnamon Apple Bites
161.0 Calories |
43.2g Carbs |
0.5g Fat |
1.0g Protein
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Eggs, Cheese, Turkey Sausage Omelet
scaled to 2 omelet
2 large
Egg
6 large
Egg white
2 slice
Cheddar cheese
3 15/16 oz, 1 link
Turkey sausage
Apples
2
medium (3" dia)
Apples
Cinnamon Apple Bites
scaled to 2 serving
2 medium
Apples
1 tsp
Cinnamon
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Eggs, Cheese, Turkey Sausage Omelet
Mix 1 whole egg and 3 egg whites and place into hot pan. Heat turkey sausage in microwave and cut into cubes. Once egg has formed into a "pancake" place turkey sausage and cheese in the middle and fold egg over.
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.
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Lunch
1136.8 Calories |
54.5g Carbs |
77.2g Fat |
61.1g Protein
2
serving
Tomato & Basil Salad
954.4 Calories |
34.7g Carbs |
75.9g Fat |
37.0g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Tomato & Basil Salad
scaled to 2 serving
5 tomato
Roma tomatoes
5 tbsp, chopped
Basil
1 cup, chopped
Onions
1 cup, diced
Mozzarella cheese
4 tsp
Balsamic vinegar
4 tbsp
Olive oil
1 dash
Pepper
1 dash
Salt
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Tomato & Basil Salad
Wash and dice tomatoes.
Chop fresh basil.
Peel and dice onion.
Combine vinegar, oil, basil and toss to taste in a large bowl.
Add tomatoes, onion, cheese and toss to coat.
You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
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Dinner
1131.3 Calories |
75.9g Carbs |
51.0g Fat |
95.1g Protein
1
serving
Pan Seared Salmon with Avocado Remoulade
589.8 Calories |
10.1g Carbs |
46.1g Fat |
36.0g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
|
Pan Seared Salmon with Avocado Remoulade
scaled to 1 serving
1/4 tsp
Dijon mustard
1 tbsp
Olive oil
1/4 tbsp chopped
Shallots
3/4 tbsp
Lime juice
1/2 tbsp
Vegetable oil
1/4 dash
Salt
3/4 tsp
Parsley
1/2 fruit
Avocados
6 oz
Atlantic salmon
1/4 dash
Pepper
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
|
Pan Seared Salmon with Avocado Remoulade
Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced shallots (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste.
Coat the bottom of a saute pan with oil, heat on medium high until almost smoking. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium doneness, about 3-4 minutes per side.
Serve salmon with avocado remoulade sauce.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
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