Breakfast
1119.5 Calories |
141.0g Carbs |
42.1g Fat |
50.6g Protein
2
serving
Breakfast nachos
837.2 Calories |
77.2g Carbs |
39.6g Fat |
44.6g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
|
Breakfast nachos
scaled to 2 serving
1 cup
Pinto beans
2 tbsp
Water
1/2 tsp
Chili powder
1/2 dash
Salt
2 extra large
Egg
1 tsp
Pepper or hot sauce
1/2 tbsp
Butter
1/2 dash
Pepper
1/2 cup, shredded
Cheddar cheese
1 1/2 oz
Tortilla chips
1/4 cup
Salsa
Natural granola with raisins
41
g
Natural granola with raisins
Oranges
2
fruit (2-5/8" dia)
Oranges
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Breakfast nachos
Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat.
Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside.
Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes.
Using a 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, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix.
Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired.
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Lunch
1129.6 Calories |
30.7g Carbs |
50.3g Fat |
132.3g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
medium whole (2-3/5" dia)
(123 g)
Tomatoes
22.1 Calories |
4.8g Carbs |
0.2g Fat |
1.1g Protein
2
serving
Protein-boosted Yogurt
879.2 Calories |
21.9g Carbs |
47.3g Fat |
85.1g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
Tomatoes
1
medium whole (2-3/5" dia)
Tomatoes
Protein-boosted Yogurt
scaled to 2 serving
2 scoop
Whey protein powder
16 oz
Greek yogurt
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
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Dinner
1123.4 Calories |
115.5g Carbs |
52.1g Fat |
48.3g Protein
2
serving
Vegetarian lasagna
1065.9 Calories |
110.1g Carbs |
48.6g Fat |
45.6g Protein
1
serving
Balsamic Asparagus
57.5 Calories |
5.4g Carbs |
3.5g Fat |
2.7g Protein
|
Vegetarian lasagna
scaled to 2 serving
1 1/2 tbsp
Butter
0.8 tbsp
Wheat flour
1/2 tsp
Nutmeg
3/4 cup
Reduced fat milk
1/4 tsp
Salt
1/4 tsp
Pepper
1 cup
Pasta sauce
4 wrapper, eggroll
Wonton wrappers
3/4 cup, shredded
Mozzarella cheese
2 tbsp
Parmesan cheese
Balsamic Asparagus
scaled to 1 serving
6 spear, large
Asparagus
3/4 tsp
Olive oil
0.031 tsp
Pepper
3/4 tsp
Balsamic vinegar
|
Vegetarian lasagna
Melt butter in a 1- to 1 1/2-quart pan over medium-high heat. Add flour and stir until bubbly. Remove pan from heat and gradually add milk, whisking until smooth. Return to heat and bring to a boil, stirring; then boil for 1 minute, stirring constantly. Season to taste with nutmeg, salt, and pepper. Remove from heat.
Choose a small baking dish in which 2 egg roll wrappers will fit snugly side by side. In dish, layer a fourth of the marinara sauce, two egg roll wrappers, a third of the bechamel sauce, a third of the mozzarella cheese, and a fourth of the parmesan cheese. Repeat layers twice more, ending with marinara sauce, egg roll wrapper, and Parmesan.
Bake in a 500 degrees F oven until lasagna is golden brown on top and sauce is bubbly around edges (about 15 minutes). Let stand about 5 minutes before cutting in fourths to serve.
Balsamic Asparagus
Prepare asparagus by washing and snapping off tough end.
Heat oil in frying pan.
Add asparagus and keep moving around in pan until changes colour (approx 3-5 minutes) add balsamic vinegar and the pepper sprinkling over all of the asparagus.
Remove from heat and cover for a few minutes to let flavours develop. Serve.
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