Breakfast
1131.7 Calories |
50.6g Carbs |
67.5g Fat |
77.6g Protein
2
omelet
Denver omelet
723.4 Calories |
14.5g Carbs |
48.4g Fat |
54.7g Protein
2
serving
Brie cheese on bread
408.3 Calories |
36.1g Carbs |
19.2g Fat |
22.8g Protein
|
Denver omelet
scaled to 2 omelet
4 extra large
Egg
4 tbsp chopped
Onions
1/2 cup, chopped
Red bell pepper
4 slice
Sliced ham
4 tbsp, shredded
Cheddar cheese
2 tsp
Butter
Brie cheese on bread
scaled to 2 serving
2 slice large
Multi-grain bread
2 oz
Brie cheese
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Denver omelet
Chop up your onions and bell pepper.
Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent.
Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
Brie cheese on bread
Spread cheese on bread, eat.
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Lunch
1156.5 Calories |
54.7g Carbs |
53.1g Fat |
120.6g Protein
2
serving
Chicken and avocado salad
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
1
serving
Cherry Tomato, Dill, & Anchovy Salad
41.7 Calories |
5.8g Carbs |
1.0g Fat |
3.4g Protein
2
serving
Yogurt with Radishes & Dill
307.6 Calories |
24.9g Carbs |
2.1g Fat |
48.0g Protein
|
Chicken and avocado salad
scaled to 2 serving
2 can yields
Canned chicken
1 fruit
Avocados
5 sprigs
Fresh cilantro
0.4 lime yields
Lime juice
2 dash
Salt
8 leaf, large
Lettuce
Cherry Tomato, Dill, & Anchovy Salad
scaled to 1 serving
1 cup cherry tomatoes
Cherry tomatoes
1/4 oz, boneless
Anchovy
1/2 tsp
Dill
Yogurt with Radishes & Dill
scaled to 2 serving
16 oz
Nonfat greek yogurt
2 cup slices
Radishes
1 tsp
Dill weed
2 dash
Salt
2 dash
Pepper
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Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Cherry Tomato, Dill, & Anchovy Salad
Halve cherry tomatoes and place in bowl. Chop anchovy filets into small pieces and place in bowl with tomatoes.
Sprinkle salad with fresh dill, toss well to combine, and serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
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Dinner
1207.6 Calories |
17.8g Carbs |
70.1g Fat |
121.6g Protein
3
fillet
7 minutes "Quick Broiled Salmon"
1045.3 Calories |
5.9g Carbs |
58.2g Fat |
118.7g Protein
1
serving
Garlic green beans
162.3 Calories |
11.8g Carbs |
11.8g Fat |
2.9g Protein
|
7 minutes "Quick Broiled Salmon"
scaled to 3 fillet
21 oz
Atlantic salmon
4 1/2 tbsp
Lemon juice
1 1/2 clove
Garlic
1 1/2 tbsp
Olive oil
Garlic green beans
scaled to 1 serving
1/2 tsp
Garlic powder
1 tbsp
Butter
1/2 package
Green beans
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7 minutes "Quick Broiled Salmon"
PREP:
Cut salmon in half (or buy two 1/2 fillets)
Preheat broiler on high and place an all stainless steel skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the heat source
While pan is heating, chop or press garlic and let sit for 5 minutes
Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
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.
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