Breakfast
346.6 Calories |
31.9g Carbs |
19.0g Fat |
14.6g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Apples
1
medium (3" dia)
Apples
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Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
489.7 Calories |
26.6g Carbs |
33.9g Fat |
26.9g Protein
1
serving
Tuna Salad
235.8 Calories |
9.6g Carbs |
15.6g Fat |
18.1g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
1
serving
Almond Butter & Celery
217.0 Calories |
9.8g Carbs |
18.0g Fat |
7.6g Protein
|
Tuna Salad
scaled to 1 serving
1/2 can
Tuna
1/2 fruit
Avocados
1/2 tbsp
Lemon juice
1/8 cup chopped
Onions
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Almond Butter & Celery
scaled to 1 serving
2 tbsp
Almond butter
2 stalks, large
Celery
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Tuna Salad
Mix and mash all ingredients, then add salt, pepper, and garlic powder to your preference.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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Dinner
816.2 Calories |
40.1g Carbs |
35.8g Fat |
85.0g Protein
2
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
614.1 Calories |
10.2g Carbs |
27.7g Fat |
77.8g Protein
1
cup
Tomato Soup
100.0 Calories |
23.0g Carbs |
0.7g Fat |
2.2g Protein
1
serving
Sautéed Garlic Spinach
102.1 Calories |
6.9g Carbs |
7.4g Fat |
5.0g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 2 serving
1/2 tbsp
Rosemary
1 tbsp
Olive oil
1 cloves, minced
Garlic
3/4 lb
Pork sirloin (chops or roasts)
1 tbsp
Pickle relish
1/2 can
Tomatoes
1 tbsp, drained
Capers
Tomato Soup
scaled to 1 cup
1/2 can
Tomato soup
1/2 cup
Water
Sautéed Garlic Spinach
scaled to 1 serving
1/2 tbsp
Olive oil
3/4 clove
Garlic
1/4 dash
Salt
1/2 bunch
Spinach
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Pork Chops with Stewed Tomatoes, Capers and Rosemary
Coarsely chop tomatoes in can with kitchen shears.
Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.
Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
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