Breakfast
556.4 Calories |
28.1g Carbs |
36.9g Fat |
28.9g Protein
1
omelet
Goat cheese and herb omelet
461.7 Calories |
2.9g Carbs |
36.6g Fat |
28.5g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Goat cheese and herb omelet
scaled to 1 omelet
1 oz
Goat cheese
0.8 tsp
Parsley
1/2 tsp chopped
Chives
1/2 tsp
Chervil
3 extra large
Egg
2 tbsp
Reduced fat milk
1 dash
Salt
1 tbsp
Butter
Apples
1
medium (3" dia)
Apples
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
635.8 Calories |
62.8g Carbs |
31.1g Fat |
35.9g Protein
1
serving
Yogurt with Avocado & Basil
295.1 Calories |
16.8g Carbs |
15.6g Fat |
25.2g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
1
serving
Rice Cakes with Banana & Almond Butter
223.0 Calories |
33.4g Carbs |
9.5g Fat |
5.2g Protein
|
Yogurt with Avocado & Basil
scaled to 1 serving
8 oz
Nonfat greek yogurt
1/2 fruit
Avocados
5 leaf, whole
Basil
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
Rice Cakes with Banana & Almond Butter
scaled to 1 serving
1 small
Banana
1 tbsp
Almond butter
1 cakes
Rice cakes
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Yogurt with Avocado & Basil
Top yogurt with chopped basil and avocado. Enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
Rice Cakes with Banana & Almond Butter
Peel banana and cut into rounds. Spread rice cake with almond butter and top with banana slices. Enjoy!
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Dinner
538.1 Calories |
53.6g Carbs |
32.1g Fat |
12.0g Protein
1
serving
Pasta la Checca
360.1 Calories |
48.8g Carbs |
14.7g Fat |
8.9g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
|
Pasta la Checca
scaled to 1 serving
1/2 cloves, minced
Garlic
1 cup cherry tomatoes
Cherry tomatoes
1/4 dash
Pepper
2 oz
Spaghetti
1/4 dash
Salt
1/4 cup
Arugula
1 tbsp
Olive oil
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
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Pasta la Checca
PREPARATION: Finely chop/mince garlic cloves.
Cook the pasta until al dente.
Meanwhile, in a large bowl, squeeze the tomatoes to break them up (it's faster than chopping, and your kid will likely love joining in).
Add the garlic, oil, arugula (if using), salt, and pepper; set aside.
Drain the pasta (reserving 1/2 cup of the water) and toss it with the tomatoes. If the pasta is still a little dry, add some of the cooking water.
Let sit until the heat from the pasta has cooked the tomatoes and garlic slightly and wilted the arugula, 1 to 2 minutes. Serve warm or at room temperature.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
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