Breakfast
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g Protein
1
omelet
Denver omelet
361.7 Calories |
7.3g Carbs |
24.2g Fat |
27.4g 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
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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
370.9 Calories |
16.3g Carbs |
15.5g Fat |
42.1g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cheddar cheese
28
g
Cheddar cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
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Dinner
1286.9 Calories |
36.3g Carbs |
74.2g Fat |
120.6g Protein
2
serving
Healthy Caesar Salad
921.0 Calories |
12.5g Carbs |
44.1g Fat |
115.3g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
2
serving
Roasted Cherry Tomatoes with Mint
105.5 Calories |
10.6g Carbs |
6.8g Fat |
2.2g Protein
|
Healthy Caesar Salad
scaled to 2 serving
2 tbsp
Caesar salad dressing
6 cup
Spinach
2 breast
Chicken breast
2 tbsp
Olive oil
2 tbsp
Parmesan cheese
Frizzled Cabbage
scaled to 2 serving
1/4 head, medium
Cabbage
2 tbsp
Butter
Roasted Cherry Tomatoes with Mint
scaled to 2 serving
1 tbsp
Spearmint
1/8 tsp
Salt
1/16 tsp
Pepper
1/2 tbsp
Olive oil
1 cup
Organic Cherry Tomatoes
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Healthy Caesar Salad
Prepare chicken breast by first pounding with a kitchen mallet or the back of a heavy jar until it is all approximately the same thickness. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side. The internal temperature should be 165° Fahrenheit.
In a separate container, mix the low-fat Caesar salad dressing with remaining olive oil.
Combine spinach, shredded chicken breast, parmesan cheese and dressing into a bowl and serve.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
Roasted Cherry Tomatoes with Mint
PREPARATION: Finely chop mint.
Preheat oven to 425F.
Toss tomatoes with oil, salt, and pepper in a small baking pan and roast in middle of oven until skins just begin to split, 5 to 10 minutes.
Sprinkle tomatoes with mint.
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