Breakfast
1074.4 Calories |
146.6g Carbs |
20.5g Fat |
84.4g Protein
1
serving
Tasty Turkey & Spinach Omelet
424.6 Calories |
18.8g Carbs |
17.5g Fat |
47.1g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Tasty Turkey & Spinach Omelet
scaled to 1 serving
1/2 cup, chopped
Onions
1/2 cup diced
Mushrooms
3 oz
Deli cut turkey
12 tbsp
Egg white
1 large
Egg
1/4 cup, shredded
Cheddar cheese
1 cup
Spinach
Nonfat yogurt
490
g
Nonfat yogurt
Melons
2
melon, medium (about 5" dia)
Melons
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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
1025.9 Calories |
115.5g Carbs |
20.7g Fat |
99.6g Protein
2
shake
Mango Protein Shake
710.7 Calories |
88.6g Carbs |
12.2g Fat |
65.5g Protein
1
serving
Cottage Cheese & Honeydew Melon
194.6 Calories |
14.2g Carbs |
2.4g Fat |
28.5g Protein
1
serving
Radishes with Hummus
120.7 Calories |
12.7g Carbs |
6.0g Fat |
5.6g Protein
|
Mango Protein Shake
scaled to 2 shake
1 cup, sliced
Mangos
2 cup
Reduced fat milk
2 tbsp
Honey
60 grams
Whey protein powder
Cottage Cheese & Honeydew Melon
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, balls
Melons
Radishes with Hummus
scaled to 1 serving
1 cup slices
Radishes
1/4 cup
Hummus
|
Mango Protein Shake
Blend together. Ideally use vanilla or unflavored whey protein.
Cottage Cheese & Honeydew Melon
Mix cottage cheese with melon balls and serve.
Radishes with Hummus
Cut radishes into rounds and eat with hummus.
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Dinner
987.3 Calories |
84.6g Carbs |
39.0g Fat |
73.9g Protein
2
serving
Easy Teriyaki Chops
345.0 Calories |
11.2g Carbs |
8.8g Fat |
52.5g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Easy Teriyaki Chops
scaled to 2 serving
1/4 cup
Soy sauce
1 tbsp
Red wine vinegar
1 tsp
Honey
1 tsp
Garlic powder
2 chop, excluding refuse
Pork sirloin (chops or roasts)
Granola
122
g
Granola
Zucchini Spears
scaled to 1 serving
1/16 tsp
Salt
13/16 large
Zucchini
|
Easy Teriyaki Chops
In a shallow dish, combine the soy sauce, vinegar, honey and garlic powder. Place chops in dish, and turn to coat. Cover, and marinate for 2 to 4 hours in the refrigerator.
Preheat grill to high heat, and lightly oil grate.
Grill steaks 5 to 8 minutes per side, or to desired doneness.
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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