Breakfast
549.4 Calories |
52.3g Carbs |
25.2g Fat |
32.0g Protein
1
omelet
Denver omelet
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Denver omelet
scaled to 1 omelet
2 extra large
Egg
2 tbsp chopped
Onions
1/4 cup, chopped
Red bell pepper
2 slice
Sliced ham
2 tbsp, shredded
Cheddar cheese
1 tsp
Butter
Melons
1
melon, medium (about 5" dia)
Melons
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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!
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Lunch
541.4 Calories |
49.7g Carbs |
25.4g Fat |
38.8g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
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Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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Dinner
499.4 Calories |
56.4g Carbs |
19.2g Fat |
25.2g Protein
1
serving
Fisherman's Quick Fish
260.1 Calories |
13.9g Carbs |
12.2g Fat |
22.8g Protein
1
cup
Yam Fries
239.3 Calories |
42.5g Carbs |
7.0g Fat |
2.4g Protein
|
Fisherman's Quick Fish
scaled to 1 serving
4 oz
Cod
1/4 cup
Italian dressing
1/16 cup, shredded
Cheddar cheese
1/2 oz
Potato chips
Yam Fries
scaled to 1 cup
1 cup, cubes
Yam
1/2 tsp
Salt
1/2 tsp
Pepper
1/2 tbsp
Olive oil
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Fisherman's Quick Fish
Preheat oven to 500 degrees F (260 degrees C). Coat a 9x13 inch baking dish with non-stick cooking spray.
In a medium bowl, marinate the fish fillets in the salad dressing for a few minutes.
Toss the shredded cheese and crushed chips together. Place the marinated fish fillets in the prepared baking dish and top with the cheese/chip mixture. Discard the leftover marinade.
Bake, uncovered in the preheated oven for 8 to 10 minutes or until the fish can be flaked with a fork.
Yam Fries
Preheat Oven to 450 Degrees
Cut Yams into wedges or fry-shapes.
Put yams along with oil, salt, and pepper into bag and seal
Shake bag until yams are covered
Line baking sheet with yams (make sure they are evenly spaced and none are touching)
Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes
Let cool for 5 minutes and then enjoy.
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