Breakfast
972.3 Calories |
68.5g Carbs |
35.3g Fat |
96.6g Protein
2
serving
Tasty Turkey & Spinach Omelet
849.2 Calories |
37.7g Carbs |
35.0g Fat |
94.1g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
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Tasty Turkey & Spinach Omelet
scaled to 2 serving
1 cup, chopped
Onions
1 cup diced
Mushrooms
6 oz
Deli cut turkey
24 tbsp
Egg white
2 large
Egg
1/2 cup, shredded
Cheddar cheese
2 cup
Spinach
Oranges
2
fruit (2-5/8" dia)
Oranges
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Tasty Turkey & Spinach Omelet
Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Lunch
955.3 Calories |
121.8g Carbs |
8.3g Fat |
104.4g Protein
2
serving
Mexican Cottage Cheese Salad
669.1 Calories |
78.8g Carbs |
6.5g Fat |
77.9g Protein
2
medium (approx 2-3/4" long, 2-1/2 dia.)
(238 g)
Red bell pepper
73.8 Calories |
14.4g Carbs |
0.7g Fat |
2.4g Protein
1
serving
Yogurt & Pineapple
212.4 Calories |
28.6g Carbs |
1.1g Fat |
24.2g Protein
|
Mexican Cottage Cheese Salad
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Salsa
1 cup
Canned black beans
4 cup shredded
Lettuce
Red bell pepper
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
Yogurt & Pineapple
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, crushed, sliced, or chunks
Pineapple
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Pineapple
Mix pineapple chunks with yogurt and enjoy!
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Dinner
839.1 Calories |
64.8g Carbs |
19.8g Fat |
96.6g Protein
2
serving
Steamed Snapper with Ginger, Lime, and Cilantro
615.5 Calories |
12.5g Carbs |
19.7g Fat |
92.5g Protein
2
potato
Microwaved sweet potato
223.6 Calories |
52.3g Carbs |
0.1g Fat |
4.1g Protein
|
Steamed Snapper with Ginger, Lime, and Cilantro
scaled to 2 serving
1 tbsp
Ginger root
2 fl oz
Clam and tomato juice
1 tbsp
Soy sauce
1 tbsp
Sesame oil
5 tbsp
Fresh cilantro
2 tbsp chopped
Scallions
1 tsp
Fish sauce
2 tbsp
Lime juice
2 fillet
Snapper
Microwaved sweet potato
scaled to 2 potato
2 sweetpotato, 5" long
Sweet potato
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Steamed Snapper with Ginger, Lime, and Cilantro
Peel and finely grate ginger. Finely chop cilantro.
Mix 3 tablespoons cilantro and next 7 ingredients in small bowl to blend. Set aside. Pour enough water into large pot to reach depth of 1 inch. Add steamer rack or basket. Top with 9-inch-diameter glass pie dish. Bring water to boil.
Place fish in pie dish. Pour cilantro sauce over. Sprinkle with salt and pepper. Cover pot; steam fish just until opaque in center, about 6 minutes for snapper and 8 minutes for halibut. Serve with sauce; garnish with 2 tablespoons cilantro.
To peel and grate fresh ginger: Using a small knife, peel away the thin, light-brown skin from the portion needed. Then rub the peeled ginger back and forth over the raised bumps of a small porcelain ginger grater (found at Asian markets).
*Available in the Asian foods section of many supermarkets, at some specialty foods stores, and at Asian markets.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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