Breakfast
1065.0 Calories |
14.5g Carbs |
74.1g Fat |
81.4g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
1002.5 Calories |
94.9g Carbs |
33.6g Fat |
82.9g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
2
serving
PBJ Cottage Cheese
526.4 Calories |
35.3g Carbs |
15.4g Fat |
61.3g Protein
2
serving
Red Bell Pepper and Hummus
278.0 Calories |
31.9g Carbs |
12.5g Fat |
12.1g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
PBJ Cottage Cheese
scaled to 2 serving
4 tsp
Strawberry jam
4 tsp
Peanut butter
2 cup,
Cottage cheese
Red Bell Pepper and Hummus
scaled to 2 serving
1/2 cup
Hummus
2 medium
Red bell pepper
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
PBJ Cottage Cheese
Mix cottage cheese with peanut butter and jam; serve.
Red Bell Pepper and Hummus
Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Dinner
1085.1 Calories |
191.2g Carbs |
28.9g Fat |
27.6g Protein
2
serving
Garlic Mushroom Pasta
516.6 Calories |
89.5g Carbs |
13.2g Fat |
17.7g Protein
2
cup
Tomato Soup
200.0 Calories |
46.1g Carbs |
1.3g Fat |
4.4g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
|
Garlic Mushroom Pasta
scaled to 2 serving
1/4 dash
Pepper
1/4 dash
Salt
1/4 cup diced
Mushrooms
1 cloves, minced
Garlic
4 oz
Whole wheat pasta
0 tbsp
Butter
1/4 medium
Onions
Tomato Soup
scaled to 2 cup
1 can
Tomato soup
1 cup
Water
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
|
Garlic Mushroom Pasta
Thinly slice garlic cloves and mushrooms. Chop onions coarsely.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain, but do not rinse.
Meanwhile, melt butter in a large skillet over medium-high heat. Saute garlic, mushrooms and onion until tender. Toss with cooked spaghetti. Season with salt and pepper to taste.
Tomato Soup
Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
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