Breakfast
962.3 Calories |
55.2g Carbs |
43.2g Fat |
90.0g Protein
2
serving
Basic scrambled eggs
546.1 Calories |
4.8g Carbs |
40.4g Fat |
39.0g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Basic scrambled eggs
scaled to 2 serving
6 large
Egg
1 tbsp
Butter
1 tbsp chopped
Chives
1 tbsp, ground
Tarragon
1 dash
Salt
1 dash
Pepper
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Fruit Salad
|
Lunch
981.7 Calories |
46.4g Carbs |
57.5g Fat |
76.3g Protein
2
serving
Chicken and avocado salad
807.2 Calories |
24.0g Carbs |
50.0g Fat |
69.3g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Chicken and avocado salad
scaled to 2 serving
2 can yields
Canned chicken
1 fruit
Avocados
5 sprigs
Fresh cilantro
0.4 lime yields
Lime juice
2 dash
Salt
8 leaf, large
Lettuce
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Chicken and avocado salad
Chop the cilantro, cut up avocado.
Combine the chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).
Arrange the bib leaves, and serve the chicken salad on top
Carrots with Hummus
Dip carrots into hummus, eat.
|
Dinner
992.7 Calories |
32.1g Carbs |
50.7g Fat |
98.4g Protein
2
Serving
Thai Pork Salad
798.0 Calories |
18.6g Carbs |
48.0g Fat |
69.6g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Thai Pork Salad
scaled to 2 Serving
1 1/2 steak, excluding refuse
Pork shoulder, blade
1 1/2 tbsp
Oyster sauce
1 1/2 tbsp
Soy sauce
1 1/2 cup shredded
Lettuce
1/2 medium
Carrots
1 medium
Red bell pepper
1 1/2 tbsp
Light mayonnaise
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Thai Pork Salad
Mix the pork with the oyster and soy sauce in a mixing bowl, and marinade overnight if desired.
Fry the pork in a saucepan over a high heat, cooking in 2 portions if necessary - making sure not to overcrowd the pan.
Combine all ingredients in a salad bowl (or Tupperware container if storing for later).
This recipe can easily be doubled or halved by frying up the meat first and storing in the refrigerator or freezer until ready to eat.
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
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