Breakfast
475.9 Calories |
31.9g Carbs |
29.5g Fat |
20.8g Protein
1
omelette
Omelette with goat cheese and bacon
242.7 Calories |
2.1g Carbs |
17.8g Fat |
17.3g Protein
1
serving
Morning Roasted Potatoes
233.2 Calories |
29.8g Carbs |
11.7g Fat |
3.6g Protein
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Omelette with goat cheese and bacon
scaled to 1 omelette
2 large
Egg
10 grams
Goat cheese
1 strip
Bacon
1 tbsp chopped
Onions
2 sprig
Dill
1 dash
Salt
1 dash
Pepper
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
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Omelette with goat cheese and bacon
You will need a bowl, a frying pan, a whisk (or a fork will do just fine), a knife and a wooden/silicone spatula.
Beat the eggs with a pinch of salt and pepper (or to taste). Cut the bacon in small (as tiny as you want them, really) pieces, grate the cheese, mince the onion. Instead of the onion one can choose to use chives (those will be chopped in larger pieces and added as late as possible in the process). You can forgo the onion altogether, though it does give the omelette a very special flavor, even if the quantity is very small. I also recommend using fresh dill (the dried one doesn't work quite as well) - 1 or 2 sprigs lightly chopped.
Place the pan over high heat and let it get a bit warmed up, but not too hot, them put the bacon in. If there is some fat into the bacon it will be perfect for greasing the pan, such as no other grease is needed.
When the bacon starts sizzling pour the beaten eggs over them, moving the pan in such a way that the mixture covers the whole surface. Turn down the heat so that the omelette doesn't cook too fast or even get burnt.
When the edges of the omelette start to slightly harden it's time to pour the cheese and onions over the eggs spreading them evenly over 3/4 of the omelette in a thin layer (not quite to the edges, as we will fold it and don't want it to leak out).
The cheese and onions will now melt and cook into the omelette. When everything is almost hardened into the omelette it's time to add the dill and the chives, if you substituted the onion with them.
Now you can use the spatula to fold the omelette in half and let it cook a bit more on it's side, them turn it over, or even fold it again until the mixture of eggs have cooked properly (the omelette has hardened enough and holds together, but isn't burned on any side).
Works well with a few cherry tomatoes as a side dish.
Bon appetit!
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.
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Lunch
472.5 Calories |
48.4g Carbs |
29.7g Fat |
12.6g Protein
1
salad
Ole Salad
333.6 Calories |
32.5g Carbs |
23.5g Fat |
6.6g Protein
1
serving
Red Bell Pepper and Hummus
139.0 Calories |
16.0g Carbs |
6.3g Fat |
6.0g Protein
|
Ole Salad
scaled to 1 salad
1 cup, chopped or sliced
Tomatoes
1/2 cup, sliced
Zucchini
1/2 cup
Corn
3/16 cup chopped
Onions
1/2 fruit
Avocados
1/2 tbsp
Olive oil
1 1/2 tbsp
Pepper or hot sauce
1 tbsp
Lemon juice
1/4 tsp
Garlic powder
1/8 tsp, ground
Cumin
1/2 dash
Salt
Red Bell Pepper and Hummus
scaled to 1 serving
1/4 cup
Hummus
1 medium
Red bell pepper
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Ole Salad
Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn.
Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables.
For best results, chill 3-4 hours before serving, or eat right away if you're in a hurry.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Dinner
476.6 Calories |
32.3g Carbs |
9.3g Fat |
65.0g Protein
1
serving
Chicken Salad on Apple Slices
476.6 Calories |
32.3g Carbs |
9.3g Fat |
65.0g Protein
|
Chicken Salad on Apple Slices
scaled to 1 serving
1 breast
Chicken breast
1/2 tsp
Olive oil
1/8 cup
Cranberries
1/8 cup chopped
Celery
4 oz
Nonfat greek yogurt
1/2 large
Apples
|
Chicken Salad on Apple Slices
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Combine chopped, cooked chicken breast with chopped celery, cranberries, and yogurt. Slice apples into thin slices and serve with chicken salad.
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