Breakfast
1213.2 Calories |
61.0g Carbs |
69.2g Fat |
83.6g Protein
3
serving
Egyptian Feta Cheese Omelet Roll
734.7 Calories |
5.3g Carbs |
58.7g Fat |
44.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Egyptian Feta Cheese Omelet Roll
scaled to 3 serving
6 large
Egg
3/4 tsp
Pepper
1 1/2 oz
Feta cheese
1 1/2 tsp
Reduced fat milk
1 1/2 tbsp
Vegetable oil
Nonfat yogurt
490
g
Nonfat yogurt
Brie cheese on bread
scaled to 1 serving
1 slice large
Multi-grain bread
1 oz
Brie cheese
|
Egyptian Feta Cheese Omelet Roll
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
1147.4 Calories |
70.7g Carbs |
83.3g Fat |
46.0g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Almonds
143
g
Almonds
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
1142.2 Calories |
112.5g Carbs |
61.7g Fat |
39.6g Protein
1
serving
Shrimp Scampi Pasta
655.6 Calories |
67.3g Carbs |
30.3g Fat |
28.5g Protein
1
serving
Artichokes
182.6 Calories |
18.1g Carbs |
11.8g Fat |
5.6g Protein
1
serving
Creamy Ramen Noodles
304.0 Calories |
27.1g Carbs |
19.6g Fat |
5.4g Protein
|
Shrimp Scampi Pasta
scaled to 1 serving
4 oz
Shrimp
1 clove
Garlic
3 oz
Whole wheat pasta
2 tbsp
Parsley
1/4 tsp
Salt
1 fl oz
White wine
1 1/4 tbsp
Butter
1 tbsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/8 tsp
Pepper
Artichokes
scaled to 1 serving
1 artichoke, large
Artichokes
1 tbsp
Butter
1 cloves, minced
Garlic
1/2 dash
Salt
1/2 dash
Pepper
Creamy Ramen Noodles
scaled to 1 serving
1/2 package
Ramen noodle soup
1 cup
Water
1 tbsp
Butter
2 tbsp
Reduced fat milk
|
Shrimp Scampi Pasta
Peel and devein shrimp. Push garlic through garlic press, including skins. Finely chop parsley.
Bring a 6- to 8-quart pot of salted water to a boil.
Meanwhile, heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then saut shrimp, turning over once, until just cooked through, about 2 minutes, and transfer with a slotted spoon to a large bowl. Add garlic to oil remaining in skillet along with red pepper flakes, wine, salt, and pepper and cook over high heat, stirring occasionally, 1 minute. Add butter to skillet, stirring until melted, and stir in shrimp. Remove skillet from heat.
Cook pasta in boiling water until just tender, about 3 minutes. Reserve 1 cup pasta-cooking water, then drain pasta in a colander. Toss pasta well with shrimp mixture and parsley in large bowl, adding some of reserved cooking water if necessary to keep moist.
Artichokes
Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
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