Breakfast
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
2
shake
Fruit yogurt smoothie
991.7 Calories |
131.5g Carbs |
17.8g Fat |
86.5g Protein
|
Fruit yogurt smoothie
scaled to 2 shake
1 cup
Reduced fat milk
3 tbsp, ground
Flaxseed
2 tbsp
Honey
1 cup, whole
Strawberries
8 oz
Nonfat greek yogurt
2 medium
Banana
60 grams
Whey protein powder
|
Fruit yogurt smoothie
Use frozen strawberries and a frozen banana for a colder shake. Alternatively, add 6 or more ice cubes.
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.
|
Lunch
935.5 Calories |
74.4g Carbs |
33.0g Fat |
95.6g Protein
1
serving
Spicy Tuna Salad
453.4 Calories |
21.4g Carbs |
28.1g Fat |
37.4g Protein
2
serving
Cottage Cheese & Apricots
482.1 Calories |
53.0g Carbs |
4.9g Fat |
58.2g Protein
|
Spicy Tuna Salad
scaled to 1 serving
1 can
Tuna
10 olive
Olives
1/4 cup, chopped
Scallions
1/2 pepper
Jalapeno peppers
1 1/2 tbsp, drained
Capers
1/4 tsp
Cayenne pepper
3 1/4 tbsp
Lemon juice
1/2 tbsp
Olive oil
1/4 head
Lettuce
1/2 fruit
Avocados
Cottage Cheese & Apricots
scaled to 2 serving
1/2 cup, halves
Apricots, dried
2 cup,
Cottage cheese
|
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.
Cottage Cheese & Apricots
Cut apricots into pieces and mix into cottage cheese. Enjoy!
|
Dinner
881.8 Calories |
11.1g Carbs |
64.9g Fat |
60.5g Protein
2
slice
Nancyelle's Thin and Crispy Low Carb Pizza
738.8 Calories |
10.4g Carbs |
55.4g Fat |
47.9g Protein
2
serving
Easy Hard-Boiled Eggs
143 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Nancyelle's Thin and Crispy Low Carb Pizza
scaled to 2 slice
2 oz
Mozzarella cheese
1 oz
Cheddar cheese
3/4 extra large
Egg
1/4 tsp
Garlic powder
1/4 tsp, ground
Basil
1/16 cup
Pizza sauce
1/16 lb
Mushrooms
1/16 cup, chopped or strips
Green peppers
2 oz
Sausage
2 oz
Pepperoni
Easy Hard-Boiled Eggs
scaled to 2 serving
2 large
Egg
|
Nancyelle's Thin and Crispy Low Carb Pizza
Cook the sausage in a skillet until done, chop and set aside. Mix the cheeses, eggs, garlic powder and basil well.
Line a 16-inch pizza pan with parchment paper or nonstick foil. Evenly spread the cheese mixture in the pan, almost to the edge, making it as thin as possible.
Bake at 450º 15-20 minutes until golden brown. I suggest checking it after about 10 minutes. If it's getting very dark on the edges and top, turn the oven down to 400º and continue baking until brown all over and no longer pale on the bottom. Pat off any excess grease then add your toppings. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly, about 4-5 minutes.
Easy Hard-Boiled Eggs
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.
|