Breakfast
1154.3 Calories |
83.2g Carbs |
65.8g Fat |
56.7g Protein
1
serving
Scrambled Eggs with Chorizo and Tortillas
783.9 Calories |
34.6g Carbs |
53.6g Fat |
39.1g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
|
Scrambled Eggs with Chorizo and Tortillas
scaled to 1 serving
1/2 tbsp
Olive oil
1/4 cup
Salsa
1/4 medium
Onions
1 1/2 cup
Tortilla chips
3 extra large
Egg
2 oz
Pork and beef chorizo
Nonfat yogurt
245
g
Nonfat yogurt
Morning Roasted Potatoes
scaled to 1 serving
1 Potato small
Potato
1 tbsp
Butter
1/2 tsp
Rosemary
1/4 dash
Salt
1/4 dash
Pepper
|
Scrambled Eggs with Chorizo and Tortillas
PREPARATION: Lightly beat eggs. Chop onions. Cut chorizo into 1/2 inch pieces.
Stir together eggs and tortilla chips.
Cook onion in oil in a 12-inch heavy nonstick skillet over medium heat, stirring, until softened. Add chorizo and cook, breaking up any lumps, just until fresh sausage is no longer pink, about 3 minutes, or dried is heated through, about 1 minute.
Add egg mixture and cook over medium-high heat, stirring frequently, until set but still moist, 2 to 3 minutes.
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
|
Lunch
1167.4 Calories |
51.9g Carbs |
46.1g Fat |
131.0g Protein
2
serving
Spicy Chicken Celery Sticks
683.4 Calories |
22.5g Carbs |
34.5g Fat |
67.0g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Spicy Chicken Celery Sticks
scaled to 2 serving
2 can yields
Canned chicken
4 tbsp
Light mayonnaise
1 tsp
Garlic powder
1/2 tsp
Salt
6 stalks, large
Celery
4 tbsp
Pepper or hot sauce
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Spicy Chicken Celery Sticks
Combine chicken, mayo, garlic powder, salt and hot sauce in a small bowl and mix until well combined.
Cut celery stalks in half. Stuff each stalk with the chicken mixture and serve.
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
1117.3 Calories |
148.7g Carbs |
38.1g Fat |
66.7g Protein
2
piece
Broiled Tilapia Parmesan
394.1 Calories |
3.8g Carbs |
20.5g Fat |
49.4g Protein
2
serving
Kale Chips
250.7 Calories |
23.5g Carbs |
16.0g Fat |
11.5g Protein
2
serving
Banana Pineapple "Ice Cream"
472.5 Calories |
121.4g Carbs |
1.7g Fat |
5.9g Protein
|
Broiled Tilapia Parmesan
scaled to 2 piece
1 tbsp
Butter
1/2 tbsp
Mayonnaise-like dressing
3/16 tsp
Onion powder
1/16 tsp, ground
Basil
1/16 tsp
Pepper
1/16 tsp
Celery Salt
1/2 tbsp
Lemon juice
2 1/2 tbsp
Parmesan cheese
7 oz
Tilapia
Kale Chips
scaled to 2 serving
4 cup, chopped
Kale
1 tbsp
Olive oil
1/4 tsp
Salt
Banana Pineapple "Ice Cream"
scaled to 2 serving
4 medium
Banana
2/3 cup, crushed, sliced, or chunks
Pineapple
|
Broiled Tilapia Parmesan
Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Kale Chips
Preheat oven to 350 degrees F.
Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces.
Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray.
Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!
Banana Pineapple "Ice Cream"
Freeze banana and pineapple chunks ahead of time. When ready to make, blend chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and creamy. Serve immediately.
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