Breakfast
857.5 Calories |
43.1g Carbs |
58.7g Fat |
40.9g Protein
2
serving
Caramelized onion frittata
734.4 Calories |
12.3g Carbs |
58.3g Fat |
38.4g 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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Caramelized onion frittata
scaled to 2 serving
3 extra large
Egg
1 link, 4/lb
Italian sausage
1 medium
Onions
2 dash
Salt
2 dash
Pepper
1/2 tbsp
Coconut oil
Oranges
2
fruit (2-5/8" dia)
Oranges
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Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
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Lunch
936.3 Calories |
49.6g Carbs |
56.3g Fat |
75.4g Protein
2
serving
Spicy Tuna Salad
906.8 Calories |
42.7g Carbs |
56.2g Fat |
74.8g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Spicy Tuna Salad
scaled to 2 serving
2 can
Tuna
20 olive
Olives
1/2 cup, chopped
Scallions
1 pepper
Jalapeno peppers
3 tbsp, drained
Capers
1/2 tsp
Cayenne pepper
0.4 cup
Lemon juice
1 tbsp
Olive oil
1/2 head
Lettuce
1 fruit
Avocados
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
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Spicy Tuna Salad
Any kind of lettuce or mixed greens can replace the butter lettuce. Chop olives, finely chop the jalapeno, and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado, and then serve over lettuce. Slice avocado and serve on top.
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Dinner
1171.8 Calories |
52.1g Carbs |
72.9g Fat |
86.1g Protein
2
plate
Chicken Stir Fry
1080.3 Calories |
35.4g Carbs |
71.1g Fat |
79.6g Protein
2
serving
Zucchini Spears
91.5 Calories |
16.7g Carbs |
1.7g Fat |
6.5g Protein
|
Chicken Stir Fry
scaled to 2 plate
1 tbsp
Coconut oil
1/2 fruit
Avocados
2 extra large
Egg
1 tbsp
Brown sugar
1 tbsp
Soy sauce
1 breast
Chicken breast
1 tbsp
Vegetable oil
1/2 medium
Red bell pepper
1/4 Tbsp
Corn Starch
1 cloves, minced
Garlic
1/4 cup, sliced
Almonds
8 spear
Asparagus
Zucchini Spears
scaled to 2 serving
3/16 tsp
Salt
1 2/3 large
Zucchini
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Chicken Stir Fry
Slice up chicken is small pieces.
Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. coat chicken with marinade and refrigerate for at least 15 minutes.
In a small bowl, beat eggs with one tsp of water. Set aside.
Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender.
Remove chicken from marinade, reserving liquid. Heat 1 tablespoon vegetable oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side.
Return vegetables, eggs and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Top with almonds and avocado to serve. Can also be served over rice
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
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